F3 New Orleans

Tag: Cheese Steak

  • Burpees, Bear Crawls, and Box Cutters…Oh My! – from Triple Shift

    As a plug to the upcoming book study on Tuesdays (PJ’s Coffee on Canal Blvd 6:45am – 7:30am) in 2024, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness, I chose to do something hard at the Uptowner.

    Warmorama – Head to the field to do 15 LSS, 10 Arm Circles forward and back, 10 J Los, 10 slow Imperial Walkers (we look like a bunch of drunken sailors), 10 slow Peter Parkers, and 10 T Merkins all done IC.

    The Thang One – Partner up on the track and do B.L.I.M.P.S. Your partner runs in the opposite direction from you and when you meet on the other side of the track, perform the 5 Burpees. Once the burpees are completed, run in the opposite direction of your partner and when you meet up, perform 10 lunges. Continue running in the opposite direction until you complete the 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

    The Thang Two – Line up on the goal line and each Pax member performs 10 box cutters, bear crawl out 5 yards and then perform 5 burpees. Walk back to the goal line and perform 10 Box Cutters, bear crawl out to the 10-yard line and then perform 4 burpees. Keep repeating the pattern of increasing the bear crawl by 5 yards and decreasing the burpee by one until you finally bear crawl out to the 25 yard line and finish with one burpee. Reverse plank for the six.

    The Thang Three – Ring of Fire. Everyone holds and Al Gore while one pax member performs 10 squats until everyone has completed 10 squats. Next round was 10 Monkey Humpers/Al Gore and we finished with 10 Bonnie Blairs/Al Gore. As an added bonus we tried to hold an air squat (90 degree angle) for 2 minutes. #epic fail

    Headed back to where we started for some stretching and mosquito slapping with a few minutes left.

    COT – Continued prayers for Scantron’s nephew and Wedding Planner’s daughter’s health.

    NMM – I just finished a book called The Steward Investor: Investing God’s Resources for Eternal Impact by Donald E Simmons and it really challenged my thinking on how I am managing God’s financial resources. Is my mindset on growing my financial portfolio so I can have a comfortable and care free life or should it be about growing my financial portfolio to build God’s kingdom (Thy kingdom come, thy will be done….) through investing in other start up (risky and unproven) business in other areas around the world where God’s values can be established. In the book, a poem by the great navigator, seaman, and explorer Sir Francis Drake from 1577 titled Disturb Us, Lord was definitely a challenge to me. I hope you enjoy it!

    Disturb us, Lord, when
    We are too well pleased with ourselves,
    When our dreams have come true
    Because we have dreamed too little,
    When we arrived safely
    Because we sailed too close to the shore.

    Disturb us, Lord, when
    With the abundance of things we possess
    We have lost our thirst
    For the waters of life;
    Having fallen in love with life,
    We have ceased to dream of eternity
    And in our efforts to build a new earth,
    We have allowed our vision
    Of the new Heaven to dim.

    Disturb us, Lord, to dare more boldly,
    To venture on wider seas
    Where storms will show your mastery;
    Where losing sight of land,
    We shall find the stars.

    We ask You to push back
    The horizons of our hopes;
    And to push into the future
    In strength, courage, hope, and love.

  • He’s heavy and he’s my F3 Brother – from Triple Shift

    I arrived at the AO early to see Tenderloin getting his extra laps in as I scoped out the football field where all the work would get done today. As The Architect rolls in, he comments that I’m early which I proceed to brush off since I’m the Q. Anyway, 5:30 am comes quickly and I give a very short disclaimer and we’re off around the track for the warmup.

    WARMORAMA
    After one lap, we circle up for low and slow Squats, Imperial Walkers (this is a crowd pleaser with all the pax stumbling to hold elbow to knee for a 3 count), Parker Peters, Shoulder Taps, Peter Parkers, Floyd Mayweathers, and Merkins.

    PARTNER ONE THANG
    Hand Grenada slips in the warm up which gives me an even number of Pax….so partner up with someone who is around your weight. Start on the sideline and Fireman’s carry your partner all the way across to the other sideline. Flapjack the Fireman’s carry to head back. This was pretty difficult given my partner was 20+lbs heavier than me.

    PARTNER TWO THANG
    20 REPS of Nordic Hamstring Curls, No Cheat Patti Cake Merkins, Leg Throws, and WW2 Patti Cake Sit-ups

    PARTNER THREE THANG
    Partner up on the goal line for some Dora. 75 Genuflects, 100 Reverse Plank Walk Kick, and 125 X Factors. The mode of travel is lunge walk 25 yards and then run back to tag your partner.

    BONUS
    Ring of Fire Al Gore/Monkey Humpers and Glute Bridge/ Alabama Wife Pleasers

    COT
    Gave thanks for men of F3 and lifted up prayers to help us be the men we were created to be.

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • 1 Year Manniversary – from Pool Boy

    Beautiful Friday morning 57 degrees. Gave the obligatory warnings and headed to the Football field. Scantron and Triple Shift went KOT’s.

    Warmups consisted of:
    SSH’s
    Armcircles;all types
    Abe Vigoda’s
    Grass Grabbers
    Low Slow Squats
    Imperial Walkers
    Slow Merkins
    Burpees

    The Thang
    100 yard’s back and forth of Bear Crawl, Leap Frog, Leap Frog with Partner, Leap Frog Burpee
    Mosey to the Rock Pile and select a rock. In silence: sort of
    Rock Merkins
    Curls
    Overhead Press
    Squats
    Crunches(with rock)
    Rock Press
    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes. Rifle carry Indian Walk back to the rock pile.
    Finished with Mary
    Sprint back to the flag.
    COT
    As this was my 1 year anniversary, thank you all for your support.

  • PYDHY – from Vagabond

    Warmup

    Circle up – challenge to see how far we can push ourselves beyond mental limits

    PYDHY – “Push yourself don’t hurt yourself”
    do as many as you can side straddle hops facing outward so you can see other pax – stop when you get tired (not speed but total number)
    do as many as you can shoulder taps – stop when you can’t do any more

    When done turn around LBCs in your own
    Was the number surprising to you?
    We’ll do again another time – remember your number

    Partner up

    throw frisbee, kick ball to each other back and forth 10x each
    frisbee touches or ball bounced ground, 5 burpees/3 8 cts

    Peristyle benches 15 reps
    Squats while waiting

    Dips
    Derkins
    Irkins
    R leg step ups
    L leg step ups
    R Hungarian split squat
    L Hungarian split squat
    Incline wife pleaser
    Plank walk up/downs

    Ring of fire
    Bonnie Blairs
    Al Gore

    Mary

    Great lawn – soccer

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.

  • Cool front with a high of 91 – from Bongo

    Just a general feel of excitement from PAX for it felt…… Cool??, maybe it was just strong Lakefront wind or a bit drop in humidity? It won’t be here for long though, but nice. I consider this the last day of summer even though not formally per season divisions, “the summer is out of reach, empty lake, empty street, Sun now goes down alone”.

    Regardless none that has anything to do with the work out below, I have just needed to Q for sometime and took day off from Norco to do this, so here it is:

    Had a nice (8) folks show, and hopefully I gave everyone their money’s worth:

    Warm up

    SSH X 24
    IW X 15
    GG X 15
    AV X 15
    Arm Circles X 20
    Mountain Climbers X 20
    PP X 20
    Burpees X 5

    Off to circle of benches for some dip rotations, X 5 at each bench with lunge walk or bear crawl in between. We should use this set up more at Okwata.

    Dora 1,2,3 = 100 Merkins, 200 Sit Ups, 300

    Indian run back to flag and round robin of Mary at waterline by all as sun rises.

    As always I appreciate the opportunity to lead with F3.

    See you on the radio as I am now.

    Bongo

  • 1988 National Championship – Again – from Rudy

    YHC decided to start the Birthday Week bonanza with a replay of his very first Q

    1988 National Champions – A Year in Review

    So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.

    Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.

    Lets relive the year.

    Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.

    Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.

    Grab a Rock.

    Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)

    Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.

    Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push

    Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.

    Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.

    Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.

    Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.

    Grab your rocks, head to the pavillion

    Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.

    Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.

    Getting late – return rocks, head back to the flag.

    Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.

    COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.

  • Ultimate Mutilation (Mothership 2023-05-28) – from Catfish

    Conditions – Clear, 75-ish degrees F

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 10 (in cadence)
    Hip Circles (counterclockwise) x 10 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    SSH x 30 (in cadence)
    Peter Parker x 20 (in cadence)
    Plan Jacks x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn for a round of the motivator (deconstructed SSH counting down from 10), then split into two teams for 10-ish minutes of ultimate frisbee.

    Lined up into two lines for a frisbee-equipped Indian run – person sprinting would run ahead by 10-15 yards, person in front would throw frisbee. Catch = no penalty. Drop = 3 burpees for ALL PAX. Did this all the way to Stonehenge.

    At Stonehenge, did a round of Jack Webbs, starting from 1-5 merkins, then incremented by 5 to 10 and 15. Back on feet for a round of the Mutilator (Al Gore countdown, Squats, Jump Squats), counting down from 10.

    Continued the mosey to the museum steps for Deep Sea Divers (downward plank going down the steps, starting at the top, hip slappers, taking a step down after each round until the bottom).

    Moved over to the field for some balance-y stuff:

    Left knee hold (right leg down) – 60 seconds
    Right knee hold (left leg down) – 60 seconds
    Left knee front extension x 15 (In cadence)
    Right knee front extension x 15 (In cadence)
    Left knee side extension x 15 (In cadence)
    Right knee side extension x 15 (In cadence)
    Left knee back extension x 15 (In cadence)
    Right knee back extension x 15 (In cadence)

    Frisbee Indian run back to Great Lawn for another 5-10 minutes of ultimate frisbee for the finish. Back to flag for COT, coffee afterwards @ PJ’s.

  • Happy Belated Birthday to me! – from Fracsac

    I tried the ChatGPT program and I think I spent more time trying to get it to send me something useful than I would have had I just wrote the backblast. Now I’ve doubled my time on a BB.

    9 Pax posted at Okwata. Jesus Juice, Snooze, Cracklin, SOGO, Cheesesteak, Bongo, Gabrielle, Pho (DR) and YHC.

    Circle the fountain and form up in the grass for a warmup, which ended with 10 x 8 count body builders and the Motivator!

    Mosey to the levee for disperse people’s run. Finish at Canal and test the new H8 course with 4 corners, following the path of the H8 with bear crawls on the new concrete.

    Partial Route 66 to get to 51 burpees at the lakefront, then back to the levee for quadraphilia.

    Back to the vsf and 2 burpees to hit 53 from the Route 66.

    CoT

    Thankful for another year with my F3 brothers that help me to be a better man.

    SYITG