F3 New Orleans

Tag: Chips

  • Jane Fonda would be rolling in her…..

    In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table.  What would the PAX think?  We shall soon see…

    Mosey to soccer field for Warm-Up:

    Line up in straight line

    • March with following exercises
      • Alternating Open Gates till Q yells halt
      • Alternating Close Gates till Q yells halt
      • Kim Jong Uns till Q yells halt
      • Butt-Kicks till Q yells halt
      • High Knees till Q yells halt

    Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt!  Penalty for non-compliance, 5 burpees!  Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees.  Definitely got the PAX focused for the really fun warm-ups.  Circle up for:

    • Hillibillie’s IC X20
    • Self Love IC X20

    Now to what I’m gonna call Double-Barrel Jane Fonda warmups!

    • Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
    • Side Leg Raises Left Leg IC X20

    T-claps to Jingle Vader for literally getting his foot past his head on this one.  Does he even have an IT Band?  Watch those eyes PAX.  Some things can’t be unseen.

    Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0.  Basically, this is a standing side reach with foot going out while arm goes to other side.  You needed to be there for this one:

    • Jane Fonda’s 2.0 IC X20

    Much mumblechatter on this exercise including comments about leg warmers and leotards among other things.  Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…

    On to the first Thang:

    Conveyor Belt

    PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX.  Line up in columns by team at one end of soccer field.  At YHC’s command start bear crawling in column to first cone and perform appointed exercise.  Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.

    • Cone 1 – 20 Monkey Humpers
    • Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
    • Cone 3 – 20 Lunges (2 is 1)
    • Cone 4 – 20 Wide Merkins

    Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning.  But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team.  The other “losing” teams have to perform the other exercise.

    Winner’s choice is 75 LBC’s or 25 Burpees.  I’ll let the reader figure out which exercise the winners chose.

    Mosey to shelter on river for Thang #2:

    Route 66

    At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end.  As some of the PAX finished sooner, sweep the six going reverse down the ladder.  Plenty of merkins and plank jacks for the PAX on this one.

    Next mosey to Playground by baseball fields for:

    • Stepover Left Leg IC X10
    • Stepover Right Leg IC X 10

    Many comments on the stepover as it was deceivingly difficult.  Again assorted mumblechatter on this one including something about business development for Walleye?  Hmmmm…..

    • Incline Merkins IC X15
    • Dips IC X15
    • Decline Merkins IC X15

    Triceps/Chest were really burned after this.

    Mosey back to hill for:

    Round of Vogue aka “Strike a pose” static positions:

    • Mission Impossible  
    • Static Squat
    • Iron Cross

    Hold all for 1 minute each.  ISI challenge D3 done!

    Finish with Mary

    • Flutter Kicks IC X20
    • Penguins IC X20

    Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.

    T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up.  T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic.  It ended up a tremendous event with great turnout.  Many thanks to all who helped and gave of their time, talent, treasure.  This is what F3 is about, Faith, Fellowship and FAMILY!

    As always, thanks for letting me lead!

  • Renaissance 2019-08-04

    Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.

    Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.

    Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.

    Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.

    Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.

    Great start to the week! Thanks to all who attended and participated.

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Honoring Sgt. Joseph Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3.  Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten. 

    WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies

    The Thang x 31

    Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.

    During the workout, a train passed transporting military vehicles.  A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown.  Expect to see it again.

    Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.

  • “Modify only if you need to, not cause you want to”

    “Success isn’t always about ‘greatness’.  It’s about consistency.  Consistent hard work gains success.  Greatness will come.”   -Dwayne “The Rock” Johnson 

    Another fine Saturday at the Muscleship on 6/22.  Fifteen PAX trickled in to start the day off right and get their sweaty fix.  With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc.  Here’s what we did:  

    Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea

    Mosey toward the Refinery with a pit stop for:  plank, Merkins x10, plank, Merkins x5

    The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate       “Modify only if you need to, not cause you want to”         Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers         Round 2 – Rinse and repeat        Break for a breather and some motivational experts compliments of Google and The Rock         Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge        Round 4 – Rinse and repeat

    Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for:  Plank, Plank Jacks, & Merkins

    Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs 

    Then back to the NOMA lawn for some back and core work:  Indian Bear Crawl,  LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls

    COT to seal the deal.  Welcome FNG Snowbird who was EH’d by Gatsby.   

    Always great to lead and always great to grind through another F3 workout.  Sorry for the delayed backblast. 

    Tool 

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • 1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

    Warm Up

    Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

    The Thang

    Run out of parking lot and go right to running path

    1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
    2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
    3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
    4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
    • Scapular Pull ups with full arm extension AMRAP
    • Burpees AMRAP
    • Pull ups with full arm ur extension x 10 as timer
    • Squats low n hold as long as possible

    5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

    6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


    7. Continue to Flag (1.7 mile mark)

    COT

    We went through countoff, namearama and announcements:

    1. Read Yankee’s e-mail
    2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
    3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
    4. Gnarley Nutria July 17th
    5. Summer Race Series July 24th
    6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
    7. Aug 3rd F3 F2 Picnic!!!!
    8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
    9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

    Thank you

    Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!

  • Lake Pontchatrain like a champion

    It’s always nice to start the day off with a beatdown on the lakefront. So i issued the disclaimer & we mosey’d to the corner of canal / lakeshore drive to warm up

    WARM UP

    • Side straddle hop – 15 in cadence
    • Mountain climbers – 15 in cadence
    • Arm circles – 10 forward, 10 backwards
    • Concrete grabbers – 15 in cadence

    Next we mosey’d to the concrete planters along the lakefront and we did 11’s with derkins & dips. We started with one dip and 10 derkins, and then worked our way down to 10 dips and 1 derkin. Screw Top & Mahatma were leading the charge.

    Once the 11’s were completed, we mosey’d back to the corner of canal / lakeshore drive and did 2 laps of the following:

    • Run backwards up the concrete part of the levee
    • sprint across the center
    • run down the other side of the concrete levee
    • then when you reached the starting point, you would then do 25 LBC’s

    Next we mosey’d across the street by the lake. We partnered up and then we did 3 sets of sprints:

    • Sprint 1 – sprint to the first light pole and back (about 20 yards) while the other partner planks and waits. When partner one gets back, partner two then sprints to the first light pole & back while partner one planks and waits
    • Sprint 2 – sprint to the second light pole and back (about 40 yards) using same plank & wait technique as first sprint
    • Sprint 3 – sprint to the third light pole and back (about 60 yards) using the same plank and wait technique as the previous 2 sprints

    After the sprints were done, we mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks, as always, for the opportunity to lead, fellas. I enjoy it more each time!

  • Who signed up the Q and didn’t tell him?

    Okwata was missing it’s Q this AM

    We showed up in the gloom but were missing our Q who never attends Okwata and has never Q’d but was signed up for his VQ

    This group of gentleman stepped right up starting with @High Rise leading the warm up and stretches.

    Thanks to all who jumped in to lead when called upon.

    The mini H8 included running backwards up the hill, bear crawl across at the top, run down the hill with burpees, dying cockroaches, Freddie Mercuries & LBC’s at the four corners.

    Bread Sticks then lead us on levie runs with burpees & Merkins.

    We then were lead in the Motivator, aka the dance 😉 by our Birmingham guest, Ethanol. The Motivator is a deconstructed side straddle hop into 4 parts. A hop, separated legs, arms 1/2 way up, arms overhead. One of each, two of each, three of each … up to 10 of each… I imagine you will see the Motivator again.

    During The Motivator by Ethanol from Birmingham, there was a siting of Rudy & Hawg on their mosey heckling us for being a new dance Krewe.

    We then closed the exercise portion of our morning with Mary.

    Announcements included Gnarley Nutria, Summer Race Series, our Family F2 event & RED shirt pre-orders.

    We closed with our COT with intentions & gratitude!

    Thank you for allowing me to step in and step up