F3 New Orleans

Tag: Cheese Steak

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Gotcha – from Hawgcycle

    Warm-up: SSH, IW, GG, Merkins, Bobby Hurly
    On the line: open the gate, close the gate, high knees, butt kicks, scoops

    Mosey to Gym:

    Gotcha – 1 line at the 3 point line. First two pax have a ball. Pax 1 shoots a 3. If he doesn’t make it he gets his own rebound and tries to score before pax 2 scores. If he doesn’t he’s out. Continue until one man left. There was a way to buy back in.

    Buy-in #1 – 30 Abe Lincolns, 60 Monkey Humpers, 90 Big Bois

    As predicted by Mayhem, the buy in was too steep. Although a couple of us came close.

    The Architect won the first game and pretended to do squats while the losers finished up.

    We reduced the buy-in for game two. Fast Tax and YHC got back in to be quickly dismissed once again.

    Buy-in #2 – 20 Big Bois, 40 Monkey Humpers, 60 Abe Lincolns

    I assume The Architect won again. It was him and Mayhem at the end, but I was too busy to pay attention.

    We took a break from basketball to do some
    wall work – BTW. Chicken Peckers, BTW, Pecker Chickens, BTW, Pecker Mayhem

    We then divided up into 3 teams of 3. Teams 1 and 2 play a game of 3 on 3 sudden death wile Team 3 does 10 merkins, 10 Bobby Hurleys, 10 Big Bois, in perpetuity. The losing team swaps with the team doing exercises.

    We made it through three games and headed back to the flag

    NMM
    * There are two kinds of people in the world. Those that enjoy having fun occasionally and Mr. Rogers
    * Speaking of everyone’s favorite neighbor, I did Q a workout that made him remove the weight vest. That feels almost as good as making an FNG puke. I consider it a badge of honor.
    * My shot was off. Must have been the wind
    * At first I was skeptical of Mahyems 10-count hip-slap, shoulder-tap merkin. I’m now fully on board having developed what I have now decided to call the Pecker Mayhem. This will prove to be the pinnacle of Mayhemdom

  • Celebrating with Mayhem Merkins – from Rudy

    Lovely 65 degree morning at the lakefront. A far cry from last week’s 40 degree gale force winds. 10 PAX to celebrate Mayhem’s birthday. YHC received a few texts suggesting that I use the Mayhem Merkin in the workout. Fear not, that was definitely included in the plan.

    5:30am sharp – a quick sing-a-long for Mayhem, then across the street for a warm up. Despite the warm temp, Squints refused to part with his NYY sweatshirt, celebrating opening day.

    Thing 1: Route 66, with Mayhem Merkins.

    YHC caused confusion by incorrectly calling it 11s. That’s what I had planned – until he arrived and saw how lovely the waters of Okwata were. Fortunately, people quickly figured out what was up. Frac played the roll of Triple Shift by critiquing my form as I demonstrated the MM. Jesus Juice seemed quite confused as to how it was a 10 count exercise. No amount of counting it could quite solve his issues. Thumb War managed to convince a few people to go Shoulder-Tap-Hip-Slap rather than the approved technique. Mayhem and High Rise led the way, while YHC brought up the rear.

    Thing 2: 3/27. YHC has a thing for numbers. Today: 3/27. 27 is 3 cubed. 3*3*3 = 27.

    Run the H8 loop. At each corner, do 3 burpees. Counting the starting and finishing point, that yields 9 stops. 3 burpees each. 27 burpees.

    Thing 3: The PAX utterly failed when given a choice between a) Repeating 3/27 2 more times (total of 81 burpees) or b) What YHC had up his sleeve. Confusion reigned, and voter fraud was widely reported. So YHC chose plan B.

    Top of the levee for a bear crawl indian run to the House of Pain. Then pair up for 5 stations: Pull-ups (or hangs), Big Bois, Dips, Sweat Angels – and the timer: run over the levee for 3 burpees and back.

    Bongo talked for the entire 15 minutes – something about how he received an email from a Nigerian prince and was now traveling to go collect his money.

    COT – Great to see Floaties out again. Becoming quite a regular already! Okwata never fails to disappoint, so many possibilities out there. And getting to watch the sunrise over the lake for a few minutes afterwards – offers YHC a chance to reflect on life and how to follow the example of these great men and “be better”.

  • The Fountain of Youth – from Triple Shift

    With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!

    With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.

    WARMARAMA
    Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.

    THE THANG
    Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.

    Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.

    We head back to the flag in the same fashion that we went to the foundry.

    COUNTOFF, NAMERAMA, AND COT
    Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.

  • Mosey to ONE HUNDRED – from Mayhem

    Conditions: 63 F, felt like 66 F, 0 mph wind

    YHC arrived by foot at 5:28… because it is February and Every Mile Counts.

    Mumblechatter began before 5:30
    At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
    Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats

    Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
    It was awkward. It was different. Different can be good.

    Mosey down the path to the parking lot near the track entrance.
    Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)

    Into the track bleacher gate we went.
    The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.

    10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
    20 burpees OYO – run back in front of the bleachers
    30 merkins OYO – run to the press box, up the stairs and back
    40 overhead claps OYO – run to the goal post and back
    50 monkey humpers OYO – run in the parking lot to the opposite track entrance
    60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
    70 squats OYO – run up the gym stairs and head to the north side of the gym
    80 LBCs IC – run to the gym entrance and wall sit for 2 mins
    90 flutter kicks IC – run through the parking lot near the track
    100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag

    2 minutes of stretching before COT

    Announcements
    -Kenna Brah learned something from a random French woman that means nothing
    -IOAM tomorrow in Thibodaux
    -City Pork and Old Metry Mosey around the corner

    Intentions
    -Kenna Brah’s friend’s granddaughter
    -Cheesesteak’s friend
    -Bogey to be understood

    Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
    SYITG!

  • Bongo 9th Manniversary – from Bongo

    What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.

    In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:

    Warm Up

    SSH X 18
    Grass Grabbers X 9
    Arm circles X 9
    Abe Vigota X 9
    Mountain Climbers X 18

    Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:

    (9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:

    Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.

    To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…

    Then for for bench exercises:

    Dips X 18
    Steps ups X 9
    Incline merkins X 9
    Hello Dolly X 18
    Flutter Kicks X 18

    COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!

    See you on the radio.

    Bongo

  • The Natty That Wasn’t – from Rudy

    32 degrees this am. One last night of freezing temps. YHC was parked in by his son, so instead of the Mini, Rudy Jr’s Jeep was the car of choice. Gotta say – I love the heated steering wheel. 15 PAX (including 2 DR visitors) braved the cold to join up at the Mothership.

    YHC had signed up for this Q on the hope that he would be celebrating the first Notre Dame National Championship in 36 years. Alas, while the Irish put up a good fight, it wasn’t meant to be. So the pre-planned Natty Q will remain on the shelf until next year. But YHC still brought the full Irish gear to stay warm and celebrate a good year.

    The Thang:

    Head to the Peristyle for some warm up exercises. The usual stuff. Some PAX grumbled that we didn’t do enough Peter Parkers, so YHC attempted to address their concerns with the Parker Peters.

    Head to the Great Lawn to celebrate MABA by getting our 100 burpees in.

    BUT FIRST: to please Catfish, lets go roll around in the frost covered grass for a quick round of X Factors. 12 PAX held a plank while waiting for Mayhem, Bongo and Triple Shift to decide to join on the grass (somehow, they thought “Circle up on me” meant “Go lie on the bricks over there”)

    OK, back to the Thang. 10 rounds. Each round starts with 10 Burpees, then “mode of transportation” to the cones (about 40 yards out), followed by Mosey back.

    Run, Nur (backwards run), Bear Crawl, Crab Walk, Lunge Walk, Duck Walk, Karaoke, Broad Jump, Partner Wheelbarrow (x2)

    NEXT: Mosey over to the rocks and partner up. At this point, YHC owned up to the fact that these next exercises were untested, but he’d read about them online. Lets try it and see what happens. Each exercise for 90 seconds.

    * Rock-passing Russian Twists
    * Leg Circles around partner’s feet (i.e., you both do leg circles but don’t hit each other)
    * Rock-passing Lunges (crowd favorite)
    * Partner Squats (only about 30 seconds – this one won’t be seen again)
    * Rock-passing Russian Twists the other way
    * Rock-passing back-to-back Wall sits
    * Might have been one more, can’t recall

    Mosey back to the Flag for COT.

    Several PAX praying for recent losses. Frac’s mom. Colonel Mustard’s good friend, Officer Bobby from SH, YHC’s FIL’s good friend Chip. It’s a natural part of life to be celebrated, but doesn’t always make it easier for those of us still here. Welcome them home, Lord. And grant us peace and serenity in their absence.

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
    Black Result
    • 1: Subtract 2 from the base number (minimum of 1).
    • 2: Add 2 to the base number.
    • 3: Halve the base number (round down).
    • 4: Double the base number.
    • 5: Perform the base number PLUS a 30-second plank hold.
    • 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • The Levee Will Keep You Warm – from Fracsac

    Pinewood rallied the Pax the night before and encouraged a strong showing at Okwata. 8 Pax heeded the call including YHC.
    Upon a quick check of the Q sheet at 0528 YHC noticed it was still empty, and by 0529 Okwata had a Q.

    Conditions: 35 degrees and dry with a cold NE wind bringing the feel like temps into the 20s.

    Brief disclaimer with a mosey to Canal for the warmup.

    The thang:

    11s up and over the levee in the bike lane on Canal. Hand release merkins on one side and burpees on the other, always stopping at the top for 5 x SSH.

    Thanks for coming out and keeping Okwata going!

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!