F3 New Orleans

Tag: Darkwing Duck

  • The Best Chicken IronPax

    Popeyes not only holds the crown for the best chicken sandwich in the Fastfood wars but also holds the crown for the best location for the IronPax challenge.

    12 men came out in the heat and humidity to conquer the IronPax challenge and all 12 men finished the task at hand.

    Challenge One: The Killer Bs

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    30 Yard Bear Crawl

    Rinse and Repeat for 5 laps

    SoGo won the day with a time of 21:15 but all 12 men pushed themselves through the dirt and grass to complete the challenge. YHC, SOGO, Tua, Shuffles, and Tanner all completed the Challenge for the 2nd time this week and each improved on his time before. T-Claps to Tua for knocking 7 minutes off his Rock City time.

    The End

    Count-Off, Name-O-Rama, Prayer in the Sweaty-Ball-O-Man

    Thanks for the opportunity to lead,

    Rev Sox

  • Popeyes Preseason

    Popeyes Preseason

    8 men came out in the gloom and suffocating humidity to Popeyes on Wednesday, August 28th at 5:30am to try their hand at the IronPax Preseason challenge.

    YHC started with the basic disclaimer at 5:29am and led the pax in a 400 meter warmup mosey to establish the lap for the run of this morning’s challenge.

    The Thang

    24 squats, 24 merkins, 24 lunge steps (2 count as 1), and a 400 meter run is one lap. The goal is to complete six in the fastest time possible. Simple but not easy, especially in the humid conditions.

    The Times

    Two Yutes – 23:57

    Tua – 27:25

    RevSox – 30:09

    Hokie – 32:47

    BooBoo – 34:01

    Darkwing Duck – 37:36

    KennerBrah – 39:21

    Chips – 42:02

    Tclaps to Two Yutes for coming in first with a dominate time under 24 minutes!

    Tua for finishing 2nd after starting F3 only a couple of months ago. He’s going to be gunning for Mahatma soon.

    BooBoo for picking up the Uptowner AO Q (if you ask me the Uptowner Q has been slacking off on his Q duties lately, it’ll be great to see fresh blood restore life to the Uptowner)

    Hokie for improving on his previous time for the IronPax preason by an insane 8 minutes. Hokie basically lapped his Monday time.

    Darkwing Duck for improving in leaps and bounds since his F3 start and making me feel guilty for being more consistent to the Metairie workouts than I am.

    KennerBrah for putting all of us young guys to shame with his work ethic.

    Chips for pushing through to the end and ensuring that every Pax member left this morning stronger and faster than when he arrived.

    The Conclusion

    Count-Off, Name-O-Rama, Chips continued with last lunge walks as we counted off and the Pax ran Chips last lap with him. Announcements and Prayer in the extra sweaty ball of man.

    -Rev Sox

  • O Boo Boo, Where Art Thou?

    YHC arrived at Popeyes at 5:25am to spot the trucks of two of his favorite Pax members, Darkwing Duck and Tua. Sadly, those would be the only F3NOLA vehicles YHC would spot this morning for a sweaty Popeyes workout.

    About 2 months ago, YHC filled in the Q sheet with all the Popeyes regulars and a special Jingle Vader guest Q. Each week Q after Q faithfully arrived until this morning when Boo Boo was nowhere to be found. (Darkwing Duck claims Boo Boo is in Pittsburgh, but YHC finds it hard to believe that people still visit Pittsburgh.)

    YHC gave the standard disclaimer and started the 3 man Pax in a mosey while trying to decide what to do for the next 45 minutes.

    Warm-Up

    SSH -27

    Side lunges – 10

    Hillbillies – 20

    Plankjacks – 20

    Rocky Balboas – 20

    Leg Stuff

    YHC led a mosey over to one of Popeyes many walls that make for great step ups and led the Pax in a series of leg exercises.

    Channing Tatums – 20

    Tatum Channings – 20

    Box Jumps – 10

    Repeat at 15, 15 and 8. 10, 10 and 5. 5, 5, and 3

    Elevens

    The go to exercise (along with Dora) for a morning where the Q doesn’t arrive is elevens. The pax didn’t even need to change locations as we started with 10 incline merkins, and ran over to the next wall for one dip. Repeated the exercises with back and forth running until we were at 1 incline merkin and 10 dips.

    Mosey

    YHC led the Pax in a mosey to the exercise equipment near Napoleon.

    Short Circuit

    With only three Pax members in attendance, we completed a short circuit on the exercise equipment with 5 burpees as the count. The Pax rotated between burpees, pullups and leg lifts. Rinse and repeat

    Mosey

    YHC led the Pax in a mosey back to the virtual flag for some Mary.

    Mary

    O Dolly to the left – 15

    Wife Pleasers – 20

    O Dolly to the right – 15

    Big Boy Situps – 10

    Conclusion

    Count-off, Name-O-Rama, Announcements, and Prayer in the Sweaty Ball of Man.

    Thanks Darkwing and Tua for following me as if we weren’t running around like chickens with our heads cut off. Boo boo, you got the Q on October 9th.

    -Rev Sox

  • Kicking Some Grass with The King

    It was a somber day on August 16, 1977.  Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure.  Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music.  Elvis was a HIM before we know what a HIM was.  

    W/U

    • Side Straddle Hop x 42
    • Imperial Walkers x 20
    • Hill Billies x 20
    • Arm Circles x 20
    • Mountain Climbers x 2o
    • J Lo’s x 10

    The Thang – Complete each exercise for the duration of the song playing. 

    • Hound Dog – Doggie Paddle 2:15
    • Teddy Bear – Bear crawl & Crawl Bear suicide – 1:48
    • American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10,  Crossfit x 10, – 4:28
    • Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes);  Pulse 3/4 down to 1/2 (90 degrees) X 10;  Pulse 1/2 all the way down X10; Repeat) – 2:50
    • Blue Suede Shoes – 1 merk, 2 LBC, 3 Squats,  25 Rocky Balboa’s – 2:00
    • Can’t Help Falling – Tunnel of Love 3:02
    • Don’t be cruel – Burp & Merk  (add a merkin to each burpee) – 2:03
    • Marie’s The Name x 3 – We brought those who had not Qed to the middle to lead.  T-Claps to Breadsticks, Tug Boat, and Fast Tax

    Announcements –  IRON PAX!  Sign up at https://f3greenwood.com/ironpax-form/  We are currently in 2nd place by 11 Pax. 

    Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.

    Thank you for the opportunity to lead, thank you very much!

    Da Parish

  • ARMAPALOOZA

    The Uptowner Q list was running low, so YHC jumped at a chance to give Hawg a break and tryout an unused Uptowner resource YHC has had his eye on for a while. Turns out, a no running beatdown is more of a challenge than this F3 neophyte imagined. YHC was honored to lead 13 men through the gloom for this experiment.

    Warmup x 20

    SSH, IW, Arm Circles (10 forward/10 back), Grass Grabbers, Plank Jacks, and Abe Vigodas. There was quite a bit of mumblechatter towards the end of the warmup by a PAX who will remain nameless to protect the guilty so YHC imposed a five-burpee penalty to maintain order. The offending PAX refused to clap during the burpees, which almost lead to another round of penalty burpees, but there was more work to be done so the group was spared.

    The Thang

    The PAX was instructed to grab a medium-sized rock and slowsey to the parking lot in front of the gym. YHC is a fan of Dora 1-2-3 and merkin ladders. The PAX partnered up for 100 curls, 200 overhead presses, and 300 air squats (modified from squat presses with rock after a round or two of an excruciating arm and shoulder workout). While PAX 1 completed the above exercises, PAX 2 bear crawled from the parking lot to the steps of the gym for a merkin ladder (one merkin at the base of the steps and adding a merkin for each step up, for a total of 35), then lunge walk back and switch with PAX 1. Tclaps to mmmBop and Amnesty for bear crawling through a rather large puddle without complaining (guess Amnesty learned his lesson after the penalty burpees). After completing the ARMAPOLOOZA workout, the PAX circled up for a three-minute ISI compliant squat.

    COT- Nam-a-rama, announcements, and prayers.

    Thank you F3 for another opportunity to lead. It’s never taken lightly and always an honor. Thanks to the PAX for participating in my experiment. Parts of this beatdown will be repeated at a future beatdown, but YHC will look to modify to strive for a full body workout with compound exercises.

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • 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

  • It Burns, Burns, Burns

    I suppose the morning began like any other summer day in NOLA. Which is to say 80+ degrees before the sun rises and the air felt like eating a hot cup of gumbo. In the sun. After a half marathon. But today being a high holy day on the F3 NOLA calendar, we were keenly alert. And sure enough, one of the four PAX who braved the punishing morning conditions at Popeyes spotted a Nutria emerging from the brush. Fortunately, since there was no sun, there was also no shadow to see, and as (nouveau) legend has it, we can all rest assured that we will NOT have six additional laps at the Gnarly Nutria this evening.

    Warm Up

    Long mosey, including a double parking lot weave, continuing to the grassy knoll (and by knoll, I actually mean a complete flat piece of ground) just west of the Giant Gazebo in the center of the park.

    Exercise x Reps
    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    Arm Circles x 10/10
    Abe Vigotas x 20

    Short mosey to what the Popeyes faithful refer to as the “Clock of Death”.

    Hands of Time

    PAX on their 6, heads toward the center of the Clock of Death, legs up at 90 degrees, hands under your rear. Drop straightened legs to 10 degrees and hold as PAX counts off aloud in a circle pattern:

    Time x Rest (in Seconds)
    60 x 10
    60 x 10
    60 x 10
    40 x 10
    40 x 10
    40 x 10
    20 x 10
    20 x 10

    Ring of Fire

    PAX remains in the center of the Clock of Death. One set of exercises, followed by a run around the interior circle, continuing on to the next exercise. All exercises completed = one Ring of Fire.

    Exercise x Reps
    Merkins x 15
    Jump Squats x 15
    Big Boy Sit-ups x 15
    Monkey Humpers x 15
    Russian Twist x 15

    Unfortunately, time only allowed for 1.5 completions of the Ring of Fire, but no PAX was lacking for sweat, and every PAX appeared to be lacking for breath.  All in all, we clocked 2.42 miles…

    Mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

  • Jumpin’ Jack Flash

    (Belated Post from 7.12.2019)

    We worked out in a crossfire (almost) hurricane. The PAX howled in the drivin’ rain (sprinkle). But it’s all right now…

    Warm Up

    Micro mosey over to Grass Sticker Field.

    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    LBCs x 20
    Self Love x 10

    Bear Crawlathon ‘19

    Mosey to the power station along the Uptowner track. The mission was to complete a Bear Crawl Indian Run back to the rock pile (wash, rinse, repeat for approx. 1/8 mile) including the following exercises:

    Merkins x 10
    Russian Twist x 10
    Shoulder Taps x 10
    Hello Dolly x 10
    Plank Jacks x 10

    Micro mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

    This being YHC’s very first Q, there was a desire not to disappoint. And judging by all of the grumbling, the beatdown at the Uptowner was an unqualified success.

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls