F3 New Orleans

Tag: Cowbell

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • Wolf-Brick Mountain

    It had been 365 days since YHC’s last Q at WPM.  I rang in my 50th with a Q at WPM, and today I would end my 50th with a bookend Q at WPM.  In between, I’ve been a stranger to the Friday morning beatdowns.  So YHC was greeted by lots of puzzled looks from the gathering PAX in the morning Gloom.  Who is this stranger?  He’s from The World? And he’s Q’ing?  What’s going on here???

    YHC started the disclaimer a minute early in order to get the party started.  He had a surprise waiting for the PAX, and needed to get everyone organized.  So stroll over to the car, pop open the trunk to reveal….  Bricks. Everyone grab 2.  What a stroke of luck: Trunk had 40 bricks, and there were 20 PAX.

    Mosey across the Avenue and circle up on the Tulane Lawn.

    But wait – 2 more PAX!!  YHC had spare bricks in the backseat – so he yelled across the Avenue “THE KEY IS ON THE BACK LEFT WHEEL.”  Yankee managed to find the key and the bricks for the latecomers – while the rest of the PAX politely reminded the YHC that we aren’t in Metry no more, and maybe yelling the location of the car key isn’t the best idea….

    But I digress.

    Warm Up

    Brickpees OYO x10.  Sigh.  YHC needed to explain to the Uptowners that a “Brickpee” was a Burpee with Bricks.

    Arm Circles, Both ways X10:  Not normally a fan of the Sun Gods, YHC definitely included them with the Bricks.

    SSH x40: Meant to go to x50 but accidentally ended at 40.  Oh well.

    Plank Position:

    • Peter Parker x20
    • Floyd Mayweather x20
    • Parker Peter x20
    • Newtons Cradle x10

    Mosey to the Mountain

    Indian Run to the top.  With your bricks.  Go.

    The Thang

    At the top of WPM, partner up for Dora 1-2-3

    • 100 Brick X-Fit Merkins.  Thanks Mariah for showing us that it was, in fact, plausible
    • 200 Dying Cockroaches (tough your toe with your bricks)
    • 300 Goblet Squats (with your bricks)

    PAX 1 exercises, PAX 2 runs down the ramp then back up.  Flapjack.

    In the interest of time, YHC modified the counts to 100-150-200

    Rest Time

    Find some wall space to take a seat for People’s Chair

    • Wonderbra (with bricks) x20 (Up/Down/Out/In)

    Shake out the legs.  Rinse and Repeat.  Throw in some Brick Curls just because.

    Mosey down the stairwell to the Loyola Lawn (nicest turf in town, according to El Wire)

    PAX Choice

    Running short of time, YHC decided to let the PAX choose the finishing exercise.  By a slight majority, Option A won: Jack Webbs.  (Option B was Bear Crawl/Tunnel of Love, with Bricks).

    • 1:2 Merkin/Brick Press
    • 2:4 …
    • 3:6 …
    • ….

    Go as far as you can.  YHC called it at 6:13, leaving PAX time to return bricks to the trunk and circle up at the Flag

    COT

    Count-off (22 PAX), Name-o-Rama.

    Announcements: “Read Your Email” says Yankee.  God Bless to Pony Boy as he’s off to Atlanta.  Thanks for working out with us, take your enthusiasm to the Atlanta PAX!  Come back and join us again soon!

    Prayers: YHC grateful for the ongoing treatment for his sister.  All early signs are positive.  Prayers for Flaming Lips nephew, having finished rounds of Chemo prepping for Radiation next.  May caregivers be blessed with wisdom and compassion.  Finishe with prayer to use the gift of today wisely, and close with St. Ignatius Loyola Prayer for Generosity.

    Thank you all for letting a foreigner Q your beloved AO!

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye

  • The Return of the Cusak

    The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q.   Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.

    A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:

    Side Straddle Hops – 25x

    Hillbillies – 25x

    Peter Parkers – 25x

    Parker Peters – 25x

    Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.

    Grab a rock from the rock pile and mosey to the football field for some fun.   Pax line up on the goal line with back to the goal post and facing the other end zone.   Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows:  (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )

    After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins.    Lunge walk back to the goal line for more shoulder presses.   Increase number of reps by 5 for each exercise with each 10 yard increase in distance.  Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.

    For active recovery – thanks Mahatma – run one lap around the track.

    Back to the goal line for more rocks.   After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers.  Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.

    Mosey back to the rock pile and the flag, but wait we did not have a flag this morning.   We still knew where to circle up.     Count off, Name-o-rama, special intentions, and Ball of Man.   We named FNG “Frenchie” who was EH’d by Disclaimer.   Great Monday with 17 Pax at Rock City!

    Thanks to all for the opportunity to lead.

  • The Thrillabon in the Audubon

    Being an F3 Nation member for only 10 months (last race I was nothin but a gleam in a Hawg’s eye), the Gnarly Nutria was the stuff of legend. A back and forth sporting event like the world has not witnessed since Ali vs. Frazier. Two heavyweights going toe to toe for 5.4 miles with the Uptowners dominating Gnarly Nutria I and The World squeaking by with a narrow victory in Gnarly Nutria II.

    This year The World looked to overwhelm the smug Uptowners with numbers, and we have been recruiting. I was even dreaming of running the first race of my life but fell to the wayside with a calf injury on Friday. Although The World would now be missing their best runner, they still persevered and began the race with a distinct advantage in numbers.

    Following an epic lightning storm, the race began at 9:10pm. Our first finishers were a family group, and hat’s off to Sandbar who brought two of his 2.0s who finished the first lap in solid time.

    I knew the Uptowners were going to be in trouble when the first runners to not complete all three laps were Uptowners. Then the top two finishers of all three laps were both from the World and the landslide began. Like an over-the-hill Frazier against Ali, the Uptowners were no match for The World in Gnarly Nutria III.

    The final score was 446 The World and 354 Uptowners. The World is so fast, we turned off the lights in our bedrooms when we got home last night and we were in bed before the room was dark.

    We welcomed 4 FNGs into our numbers in the largest sweaty ball of man I have ever seen. I got to hand it to the runners, the names for our new members were great. We welcome Tubbs, Tramp Stamp, Right Cheek and his brother Left Cheek to F3. May we forget your real names and always refer to you by your F3 names in public.

    Here are your Gnarly Nutria top finishers:

    1. Smooth – The World

    2. Turbo Tax – The World

    3. Pony Boy – Uptowner

    4. El Guapo – The World

    5. Mulligan – Uptowner

    6. End Time – The World

    7. YSR – Uptowner

    8. Swampcock – Uptowner

    9. Cavalier – Uptowner

    10. Mahatma-Ice – The World

    11. Right Cheek – The World

    12. Nip/Tuck – Uptowner

    13. Jadaveon – Uptowner

    14. Cowbell – The World

    15. Hawgcycle – The World

    16. Thighs – The World

    17. Freedo – Uptowner

    18. Cornbread – The World

    19. El Wire – Uptowner

    20. Mariah – Uptowner

    21. Rudy – The World

    22. Rocket – The World

    23. Peppa – Uptowner

    24. Saban – Uptowner

    25. Tubba – The World

    26. Tramp stamp – The World

    27. Bubba – The World

    28. Shorty – The World

    29. Brownbag – Uptowner

    30. Landing Strip – Uptowner

    Left cheek, Bad Moon, Two Yutes, Shooter, Bushwacker, Einstein, 86, Pi, Walleye, King Kong, Triple Shift, Reluctant Yankee, and Roots fell just outside the top 30 in this order. I couldn’t keep up with the names after Roots. Congrats to all who finished and all who completed 1 or 2 laps. Thank you for helping us all be better men as we do stupid, pointless things like run for no reason in the middle of a lightning storm while chased by Jaguars.

    I’m inviting you to our next AO at “the Boxing Match” sculpture in Kenner’s Rivertown. The first Wednesday of September will be the launch of the F3 NOLA “Fight Club.”

    Your Humble Scorekeeper (I don’t plan on doing this next year, so someone else better get hurt right before the race in 2019),

    RevSox

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!

  • Stomp #150 – Faster and Stronger Together

    “If everyone is moving forward together, then success takes care of itself.” – Henry Ford

    Before most people rolled out of bed this morning, 15 men got faster and stronger by posting at the The Stomp, a F3 running workout that meets every Tuesday in City Park, with this week being our 150th beatdown.  Some might ask, why would a bunch of guys drive from their homes to another location to simply run and maybe crank out a few body weight exercises?  Surely that can be done by walking out your front door and moseying down your street.  Burpees and core work can be done anywhere, right?   No need to get in a car and drive to do that, right?  Well for many of us, meeting up as a group, when possible, to do these things seems to help in several ways.  If you’re reading this, you probably grasp this already and routinely post at F3 workouts to push yourself, push others, break the boredom, and try exercise routines you may not normally do on your own.  Plus you get to heckle the usual suspects, rib on Hawg for always being late, as well as enjoy the 2nd F and 3rd F in the process.  For YHC, the Tuesday Stomp has been one I rarely miss since I know I’ll probably run further and/or faster that I would solo.  It also makes me put my running shoes on at 5:10 instead of 20-30-40min later and squeezing in a quick, lazy run before work.  For those that enjoy running and haven’t posted on Tuesdays, I suggest you put it on your radar.

    As the PAX trickled in, cool to see some a few more guys than usual.  Hopefully they weren’t expecting YHC to have some elaborate plan in store.  As go time came near, the plan was to run the Bayou route, 20 min out and 20 min back, but with a little twist…to try to start as a group and finish as a group.  Therefore we formed two lines for an Indian Run to the museum, then keep going at your own pace toward the bayou.  Once back at the flag, turn around and run back to sweep the six in an effort to finish as a group.  The IR went well with a 8:40 pace which is probably faster than most of us would have started with…t-claps to the PAX for pushing hard.  T-claps to Hawg for catching up to us despite being tardy, again.  Total distance covered varied from approx 3-5 miles.

    Once back, we had 4 minutes for the finale, or “sealing the deal”.  Since BURPEES were part of the original 610 Stomp, it was only fitting to work some in.  We partnered up for a burpee/plank countdown.  PAX 1 knocked out 10 burpees, while PAX 2 held a low plank.  Flip flop, then a round of 9 burpees, then 8,…with time running out around the 7-8 mark for most.  T-claps to Cowbell for demonstrating his new plank form with knees touching the ground…you get a pass since you helped lead the running pack.

    COT to cap things off.  YHC intended to bring up some cool pep-talk like stuff regarding the 150th Stomp milestone, however the run and burpees brought on a sweaty buzz.  Announcements include lots of races and events coming up so check your email or GroupMe if interested.

    Thanks for the opportunity to lead.

    Tool

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.

     

     

     

  • Wednesday With Walleye

    8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
    The usual disclaimer and off we go.

    Warm-up COP at the track:
    SSH x 20 IC
    IW x 20 IC
    Peter Parker x 20 IC
    Windmills x 15 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    Route 66 to the Foundry, with 10 lunge jumps at each light post

    Foundry Circuit x2
    1. 15 WWII sit-ups has the count
    2. Dips
    3. Pull ups
    4. Derkins

    Mosey to NOMA for Dora 123
    100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.

    Mosey back to the flag, with some Mary along the way
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.