F3 New Orleans

Tag: Catfish

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG

  • Attack the Dawn with Burpees and Happy Birthday Igor! – from Heisenberg

    After some discussion about how to avoid car thefts we moseyed to the Peristyle for a warmup.
    Warmup – OYO 10 Burpees, Pledge of Allegiance, IC IW x 20, OYO 4 Burpees, IC Grass Grabbers x 10, OYO 4 Burpees, IC Abe Vigoda x 10, OYO 4 Burpees, IC Arm Circles X10 Front X 10 Back, , OYO 4 Burpees, IC Plank Jacks x 10, Peter Parker x 10, Parker Peter x 10. Mosey to F3 Fountain for a breather, Mosey to Circle Garden OYO 4 Burpees, Mosey to Roosevelt* Mall
    Route 66 – Starting at the first bench with 1 Burpee and running to next bench adding a burpee at each bench. At bench 7 we lunge walked between benches.
    Hades – Mosey to the City Park Practice Track – Run 100, Jog 100, Run 200, Jog 200, Run 400, Jog 400
    7×7 – Mosey back to Roosevelt Mall and head for the famous Tool Wall. At each bench we did 7 V-Ups for approximately 7 benches.
    Tool Wall – with time running out we did IC 25 Calf Raises
    COT – we were joined by Hawg, Rudy and El Guapo as they finished their 10 miler.

    Coffee at PJ’s on Canal – Be on the Lookout for a new CSAUP involving 5k repeats and roasted pigs and details the first ever NOLA hosted F3 Nation GTE Grow Run in 2023.

    *Did you know Teddy Roosevelt was F3 material? President Theodore Roosevelt was known to be an advocate of physical fitness and regularly engaged in outdoor activities such as hiking and horseback riding. Even as president, he was active enough to put much younger people to shame. “While in the White House,” Roosevelt wrote, “I always tried to get a couple of hours’ exercise in the afternoons.” A couple hours a day! As president! The occasionally sore Theodore Roosevelt, who chose the “strenuous life”—playing tennis or taking cold swims in Rock Creek or the Potomac? Even when he was injured (for instance, he lost sight in one eye from a boxing incident while president. He as also the inspiration for the GoRuck 50 Mile Star Course. He reportedly encouraged members of the military to participate in long hikes to promote physical fitness and discipline. One famous example of this was in 1913, when Roosevelt led a group of soldiers on a “50-mile hike” from Washington, D.C. to Baltimore in just 20 hours. The hike was meant to demonstrate the importance of physical fitness and the need for soldiers to be in top condition. **

    **Sourced from Discipline Is Destiny (The Stoic Virtues by Ryan Holiday) with an assist from ChatGPT

  • The End is a New Beginning – from Mahatma

    New Years Eve 2022
    Warm up X 22
    Or 11 then 11
    Scantron stretching
    SSH
    AbVagooda
    Cherry Pickers
    Mnt Man Poopers

    11 silent – keep silent and thoughts focused on following the Q as to transition to exercises:
    SSH
    Bend and thrust
    Merkins
    High plank
    Plank Ups
    VUps
    Repeat continuously until 11 minute alarm

    365
    3 Deconstructed Burpee (slow to Qs cadence)
    6 Box Jumps
    5 rounds

    Red Barchetta h

    365
    3 Merkins
    6 Donkey Kick
    5 Rounds

    2 rounds of Indian Merkin (T-Rex helped to lead his team to “a” win)
    Losers 5 burpees

    Stretching and Mary
    Obviously there was some mumble chatter as to athletic stretching?!
    X Factor
    Gas pumper

    COT
    The end has always been the beginning
    Cheers to looking forward into 2023

    F3 note – Catfish experience: In NOLA you may consider hiding your keys other than top of your tire, rim or tailpipe.

  • The 4 Fs at Okwata – from Fracsac

    YHC pulled up to Okwata to find the Pax gabbing about something. It seemed funny, which is probably why JV looked annoyed.
    Disclaimer given, and mosey around the fountain and circle up for the warmup.

    Warmup was regular stuff with a unstable Abe Vigoda thrown in. I’d explain, but not really sure what happened, so let’s move on.

    Mumblechatter continued as YHC explained the next evolution called Double Shots at the Barre with Jack Webb. People’s chair on the fountain rails until all listened. They seemed to be still in awe of the unstable Abe Vigoda. Merkins followed by air presses in the people’s chair, 1 and 2, 2 and 4, etc.,

    Mosey to the lakefront for Route 66 with burpees at the light poles working toward canal. JV laughed at my attempt to bring the heat.

    There was talk of Lake derkins, but Okwata was way too calm, so we moseyed to Canal for Dirty Mac Deuce. 4 rounds of 3 x 12 count exercises with a lap around the H8 course between rounds. This was where my beat down was deemed a success. Read below to see why.

    Mosey back to flag

    COT

    NMM

    Upon reading this title you likely asked yourself what the 4th F is? Of course there is Fitness Fellowship and Faith which everyone knows. The 4th F is the successful beat down where JV delivers the F bomb! It was a proud moment in this Q’s war chest. Now, it’s not just your run of the mill F bomb, it must be delivered in a way that is directed toward the exercise being executed.

    The Mumblechatter pretty much ceased once the burpees started. They have that effect.

    We’re still not talking about the unstable Abe Vigoda.

    SYITG

    Frac

  • Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC

    Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
    Warmorama: Low squat
    Grass grabber
    Abe vigoda
    Hip rotation
    Hill Billy
    Imperial walkers
    Stretch up head up
    Peter Parker
    Parker Peter
    Arm circles

    The Thang:
    2 sets
    Step ups
    Dips
    American hammer

    2 sets
    20 BBS
    Run backward
    20 Merkins
    Lunge
    20 Flutter kicks
    Run forward
    20 monkey humpers
    Bear crawl

    Bocci ball circle: winners choice of exercise and count

    COT
    Rudy joined us after 9.25 mile run

  • Introducing the New Sweetheart – from Fracsac

    YHC pulled up to the Renaissance AO 4 minutes early and found Wapner to be the lonely Pax, but now we were 2! The flag was planted, a disclaimer given, and face the bacon for the warmup. 2 more pax filtered in during the warmup.

    With 4 of us, YHC grabbed the 60 lb sandbag known as Sweetness plus a new toy….a 53 lb sand kettlebell! Partner up for Dora 1..2..3.

    100 burpees
    200 Big Boi Sit-ups
    300 Squats

    Partner 2 grabs one of the ladies and goes one quarter way around NOMA and back.
    During this evolution Pax #5 showed up and got in on the action.

    Stations:
    Burpees x10 (timer)
    Sandbag Cleans with Sweetness (AMRAP)
    Jump rope (AMRAP)
    Kettlebell swings (AMRAP)
    Step ups (AMRAP)

    Sunday Mornings with 3 minutes to go!

    CoT

    Great start to the week!

    SYITG

  • Building the Bums – from Triple Shift

    I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
    https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
    So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

    WARMUP
    There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
    Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
    Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

    THE THANG
    We headed across the street over to the rut filled field next to the exercise station.
    Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
    Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

    THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Frog Pump x 11 IC
    Donkey Kick x 11 IC
    Monkey Humpers x 11 IC
    Alternating Supermans x 11 IC
    Frog Pump x 11 IC
    Mission Impossible for last minute

    Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

  • Blimps on the Bayou – from Triple Shift

    YHC has been out of the Q game for quite a while. In fact, the last time I led a beatdown was over 4 months ago. I’m not sure why that I haven’t contributed to the betterment of the PAX but I would put laziness and a consumerism mindset at the top of the list. Yes…it happens to all of us!

    WARMUP
    As I have gotten older, jumping straight into an intense “warmup” creates more problems than it solves so I decided to do something a little different. More tempo and less reps.

    Hold a deep squat position and recover x 2. Rotate hips left then right. Hold deep a squat position and recover. Perform some self love. Now that we are “warmed up”, SSH x 31. Forward arm circles x 10, arm pretzels x 10, reverse arm circles x 10. Tempo squats x 15, tempo front lunges x 10 and tempo side lunges x 10.

    THE THANG
    With the approx. 2.65 miles of running we did yesterday at Hawg’s rock around the clock beatdown, I realized that running sucks BUT….it is super helpful to get stronger. So, to get more running in, I recycled a similar workout that King Kong brought out a couple of years ago. Start off with 50 rocky Balboas at the NOMA steps and then run to the first lamp post and perform 5 burpees and 10 Red Sun/Yellow Sun Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and then run to the second lamp post and perform 10 lunges (2 is 1) and 10 Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and run to the third lamp post and perform 15 Imperial Walkers (2 is 1) and 10 Supermans. You get the idea! A lot of running and Supermans and picking up the six.
    Once we finished that set, we performed 15 body rows on the hand rails and 20 LBCs in cadence. With less than 10 minutes left, we headed to the back of NOMA for a modified Sunday Morning. 10 Supermans, 5 donkey kicks and 1 BTTW x 5. Head back to flag and stretch for 90 seconds.

    COUNTOFF, NAMERAMA AND COT
    Thankful for the bright sun this morning and the extra 60 minutes of sleep! Led us in prayer for all the PAX that are on IR and the ones who are suffering with loss. Honored to lead and have a front row seat to see Abacus, Hokie Pokie, and Catfish grind it out.

    The bravest sight in the world is to see a great man struggling against adversity.
    Lucius Annaeus Seneca