F3 New Orleans

Tag: Cheese Steak

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Belated 48th B-Day and Jazz Fest Preview – from Bongo

    Actual Birthday is 5/1 but I just didn’t have the availability to Q earlier this week. This this time of year has always been great for me, birthday, great weather, festival season and all else, what could go wrong? Glad to see (6) other PAX showed up for the occasion, concerned they would choose Yoga over me.

    Here is what we did:

    SSH X 28 — intended to do 48 but the rhythm and coordination was so off I had to cut short. I am a drummer and should be better on this and struggle with keeping everyone in same motion….

    IWX 24
    Mountain Climbers X 24
    Arm circles X 8 each way
    Self Love – on our own

    (4) corners – (12) Burpees, (24) jump squats, (36) Merkins, (48) LBCs for each station run up levee and down, lunges across. We did this twice.

    4:08 of Quadrophenia up and down the levee.

    Then Indian run back to flag and hit the Lakefront for the exercise Dice rolling and watch sunset for last 15:00. Plus listen to some preview music for the Locals Thursday of the festival. I forgot what exercises we rolled but here is the playlist if you could hear it:

    1. Feels Like Rain – Buddy Guy (Good catch Mahatma, yes it is a cover of John Hiatt song)
    2. Four Sticks – Bonerama
    3. No one to depend on – Santana
    4. Life is for Living — Santana
    COT, countoff, names, announcements, prayers,

    Later that day a wonderful day at the fest. Thanks for the opportunity to lead, I know I need to do it more.

    See you on the radio – Bongo.

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • Return of Out For Justice – from King Kong

    Catfish met up with us at Wakin’ Bakin’ after Sweaty Bells couple Sundays ago. During breakfast, he asked if I would take the Mothership Q few Saturdays away. Of course I said yes.

    We woke up to a beautiful, sunny morning in the mid 60’s. I got in my vehicle and was about to head to Audubon Park for Misty Mountain. As I was driving on Broadway towards St. Charles, I see my phone lit up from the corner of my eyes. A message from Willie popped up on my lock screen said “Mutha”. That’s when I was reminded…. go to City Park instead! Headed to Muthaship!!!

    I realized how much I miss City Park. I get to see the Pax whom I usually don’t see. Triple and Hokie were there before me. As my watch was ticking closer to 6:30 a.m., more Pax were pulling up. Most surprising of all was the arrival of Out For Justice. This was his first post in 4 years! Kotter Justice! I gave my disclaimer and off we went……… only few yards away to the great lawn for warm-ups: SSHs, windmills, grassgrabbers, stretches (right over left foot and vice versa), arm-circles, Hill-Billies, and Imperial Walkers.

    First stop – we moseyed to NOMA (my favorite part of City Park) and did a classic Dora, 1, 2, 3. Exercises were 100 inclined merkins, 200 squats, and 300 flutter kicks. After we finished, we formed two lines and did people run from NOMA to the Wisner’s entrance and back.

    Second stop – we went to the field right next to NOMA and did Seven’s. We started off with 6 burpees on one side, then bear crawled to the other side, 1 jump squat on this side, then lunge walked back to the burpees side. We finished with 1 burpees on one side and 6 jump squats on the other side.

    Third Stop – we people ran from NOMA to Baby Foundry. Here we did reverse hang. We separated into 2 groups. One group was in Al Gore position while the other group was hanging from the bars for 20 seconds. Started off with chin above the bar, then slowly lowered your head below the bar in 20 seconds.

    Final Stop – back to the great lawn for a round of Mary and stretches.

    Back to the flag with announcements and intentions. Important announcement was Afternoon Delight 2 Year Anniversary – this Wednesday, March 15. We are always grateful for our health. Thank You Hokie for leading the prayer!

    Happy to be back at the Mothership, and I have to make that as part of my routine.

    SYITG

    King Kong

  • First MG Weekend Buy-Back – from Glitter Balls

    Temp: Cold Enough
    Conditions: Nice Enough

    Pax: Cheesesteak, High Rise, Cracklin, YHC.

    I woke up in the bushes outside the Children’s Museum sometime around 0500, daiquiri still in hand and both an umbrella and sunscreen on my person due to the schizophrenic weather of the weekend. Unsure of how I got there, I secreted my kids’ Mardi Gras ladder underneath the ramp only to find cinder blocks and 3 PAX staring at me.

    I guess I signed up to Q, how serendipitous.

    Quick mosey around the figure 8 into 20 SSH, 10 Forward/Reverse Arm Circles, 10 Moroccan Night Clubs, 10 Windmill, 10 Grass Grabbers.

    Partners, timer up ramp to gate and back.

    First set:
    50 Block Merkins
    75 Heavy Freddie’s (2:1)
    150 Step Ups (2:1)

    Second Set:
    75 Chest Press
    100 Block LBCs
    150 Squats

    Third Set:
    75/75/75
    Curls/Flutter Kicks (2:1)/Walleyes

    Mary:
    Heavy Freddies, Skullcrushers, Flutter Kicks, Chest Press

    COT.

  • Jumped at Okwata – from Fracsac

    It was a dark and stormy night, which meant Okwata would be a slosh fest. With that YHC arrived early to scope things out and prepare. See NMM for the details of that.

    3 other Pax joined YHC to bring the awesome foursome. Disclaimer given, the mosey to the front of the fountain for warmup. Regular stuff, but intentionally did not go straight into SSH based on a discussion with some fellow pax Monday night.

    Double shots with Jack Webb at the Barre:

    1 merkin with 2 air presses in people’s chair
    2 merkins with 4 air presses
    Continue up to 10 and 20.

    Mosey to the lakefront for Reverse Route 66:
    11 burpees at first light pole then 10 at next light pole and continued down to 1.

    Do some merkins at light poles on our way to the planters near Canal. Step ups, dips and box jumps.

    Mosey to Canal for 11s with squats and squat jumps. Got about halfway through before calling it and heading back to the flag.

    CoT

    NMM

    -We got 2.73 miles in

    -When YHC arrived early, someone from a nearby parked car asked if they could get a jump. I was alone and my guard went up. Of course I wanted to help, but I also read about the robberies and car jackings in the City. So I stalled until Cheese Steak arrived, then approached the vehicle. Who would mess with Cheese Steak, right? Then Wilson and JV came in.
    We were able to help, but the car wouldn’t keep running, and I’m lacking mechanic skills.
    Strength in numbers right? I was relieved to see a few of my brothers show up and be there for me.
    We started 7 minutes late, and went over 7 minutes for the full 45 minutes by unanimous consensus.
    -Shoes stayed relatively dry.

    SYITG

  • Renaissance means Revival – from Triple Shift

    To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).

    YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.

    THE THANG
    We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
    After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
    With time running short, we went to the back of NOMA and did three Sunday Mornings.

    COT
    Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!

  • 3/5/7/9….100 Burpees for MABA – from Triple Shift

    I finally completed my 8 block (An F3 goal setting tool to increase your health, relationships, faith, and leadership) and I committed to Qing at least twice a month so with only 2 weeks left in January, I had to get on it so I signed up for Okwata. Here is the link if you want more info on the 8 Block.

    With the weather a cold 48 degrees and 15 mph wind, it was brisk to say the least and I was hoping no one would show up so I could go back home. Alas, that didn’t happen which I am thankful that JV, Fracsac, and Cheese Steak showed up to hold me accountable.

    We headed to the House of Pain with a 50 lb. sandbag and a 35 lb. kettlebell while doing our best to keep our feet dry. Start off with the Warmorama. 20 SSH, 10 Tempo LLS, 10 Tempo Merkins, 10 Self Love, 10 Open the Gate and 10 Close the Gate all done IC. Now that we are all warm, we proceed to the main event.
    10 – 2 minute rounds which consist of 3 pull ups, 5 burpees, 7 squats (with or without the weights) and 9 glute bridges.
    Proceeded by
    4 – 2 minute rounds of 5 burpees, 10 froggers, and 10 Bulgarian Split Squats (each leg)

    Busted out another 40 burpees at the end to get an even 100 for MABA!

    COT – Prayers of gratitude for F3 and the health we have to make a positive difference in this broken world. Being weak, sickly and in poor health is not a good condition to be in if you desire to help others.