F3 New Orleans

Tag: Dax

  • Sunday the 13th @ Renaissance

    4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup. 

    WARMUP

    SSH IC x15

    AV IC x 15

    Arm circles IC x 15

    Grass grabbers IC x 15 

    Peter Parkers IC x 15

    Parker Peters IC x 15

    Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot. 

    Dying cockroaches IC x 15

    Mosey to Roosevelt Mall for: 

    Route 66– Jump Squats

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:

    Route 66 – Dips

    We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.

    Mosey back to front of NOMA for: 

    Jack Webb’s IC x 20

    EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or  character builder, depending on your perspective. PAX pushed through admirably. 

    Mosey to wall of NOMA for: 

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.

  • The Cold Makes My Nose a Little Renny (Rennaissance 2020-12-06)

    Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).

    Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.

    Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom.

    Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.

    Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).

    Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.

    Back in front of museum for Dr. Ws.

    CoT. Coffeeteria @ PJ’s.

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • What we do on Sunday

    Just a regular Sunday where 6 #HIM’s posted to push themselves to be better, After a brief disclaimer, mosey to NOMA steps.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • AC IC x 30 fwd and back

    EMOM – 10 Burpees every minute on the minute x 10 minutes

    Dirty Mac Duece

    • 4 rounds of 3 Exercises x 12 Reps followed by a lap around NOMA
    • Each round was 1 arm, 1 leg and 1 core
    • Round 1 – merkins, low slow squats, flutter kicks
    • Round 2 – Copperhead merkins, squats, dying cockroach
    • Round 3 – Shoulder taps, lunges, WW2 situps
    • Round 4 – Catalina Wine Mixers, jump squats, LBC’s

    Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds

    Mosey to back of NOMA for Sunday Mornings x 5

    COT and close with a prayer

    NMM

    • YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
    • YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
    • join us Monday at the View to get IPC week 3 out of the way

    SYITG

  • 60 is the new 45- Sunday @ the Renaissance

    60 is the new 45- Sunday @ the Renaissance

    8 PAX got themselves out of bed on a Sunday morning to battle through the heat and humidity to start their week off right with a beatdown. We even had an FNG show up to see why other PAX left their AC’d houses for the discomfort of City Park. YHC gave the disclaimer and we moseyed to the steps of NOMA to warmup.

    WARMUP-
    SSH IC x20
    AV IC x 20
    Arm circles IC x 20
    Dying cockroaches IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    I had heard the Iron Pax Challenge was going to be stationary this week, so to honor the Iron Pax, I decided to lead the PAX in an Indian Run over to the Great Lawn for:

    Suicide 11’s- Big Boy Situps and 8 Count Bodybuilders
    I had 8 counts planned for Catfish, but apparently he had to run across 2 more states that morning. For this beatdown we started at the top of the Great Lawn facing North with 1 Big Boy Situp, running to the first swing and performing 10 8-count bodybuilders. We then continued running to the electrical box, and then to the second swing for the farthest sprint.

    Running suicides as part of 11s definitely took more time, but I looked at my watch and knew we were in the clear to Indian Run to Roosevelt Mall for:

    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
    Route 66 – Dips
    There was some grumbling among the PAX regarding time, for Sunday Mornings (a Renaissance signature exercise). Again, I looked at my watch and knew we were good on time.

    After completing descending Dips and Moseying to the back of NOMA, we took a 20 count and I noticed Hokey Pokey was already waiting, and questioned why we were taking so long. I looked at my watch again, said,
    “It’s 7:23 we’ve got 7 minutes, that’s plenty of time for Sunday Mornings.
    “Renaissance is 45min, not 60.”
    Well, YHC was quite surprised and embarrassed.
    One of the PAX said, “60 is the new 45”. We laughed and I learned a new word- LAGNIAPPE: Something extra the Q makes you do when you don’t want to (nailed it!). As we were over time, I cut our final exercise down from 5 rounds to 3:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    COT
    This was a particularly memorable beatdown, not only for the extra time, but also as we got to welcome FNG- Full Count into F3. As we start the Iron Pax Challenge there’s always a bit of rubbernecking and chatter about times/scores, I reminded the PAX about this quote from Hemingway, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” Just by coming out to post each one of us is better than we were yesterday. I’m very thankful that we can come out, post and motivate each other to be better than our former selves.

    A great start to the week and a fun time at coffeteria. SYITG.

  • Rennaissance 2020-08-23

    8 PAX at the Renaissance this fine morning: Tool, Abacus. Fracsac Heisenburn, Dax, Hokie, Chips, and Catfish (Q).

    Started in front of the museum with Abe Vigodas, Grass Grabbers, and SSH. Got in some imperial walkers, then down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for Imperial Squat Walkers, then Body Bag Builders to finish the warmup.

    Set up at the base of the steps for nickels and dimes, museum step style. PAX bunny hopped up the steps, 5 burpees at the top, then back down for 10 hand-release merkins. Planked and waited for the six, then went right into three rounds of a Blades of Steel ring of fire (Blades of Steel = plank position, tighten shoulder blades to bring them together while arms stay straight).

    Ran a lap around the museum, then re-convened around the fountain for 20 box jumps (OYO), then irkins, then 10 more box jumps, then dips. Circled up for a round of Leg Webbs (Squats and Lunges in a 1:2 ratio), up to nine.

    Back to the museum for Sunday Mornings (5 rounds), then back to the front to finish with 8-counts. Back to flag for COT.

  • 7 Men of The Renaissance

    7 Men of The Renaissance

    Even at 0630 the heat and the humidity were present, but 7 men committed to give it their all and push through it. A brief disclaimer was given, followed by a short mosey to the NOMA steps for a warmup:

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • Bat wings – AC fwd and back, OH Clap, Seal Clap, Moroccan Night Club

    Start off with Ascending ‘mericans on the steps of NOMA. Start with 1 at the bottom and increase to 8 at the top.

    Mosey to some cones set up about 30 yards apart in the grass. Here’s what happened:

    • Bear Crawl IC to midway, followed by 10 ‘mericans, then bear crawl to the end IC followed 10 more ‘mericans
    • Lunge Walk IC/monkey humpers IC on the way back
    • 11’s OYO, with Burpees on one side, run between, Bonnie Blairs on the other end (2 is 1 on BB’s)

    Circle up for Embrace The Suck:

    • 7 SSH’s, 7 ‘mericans, 7 Bobby Hurleys continuously OYO for 3 minutes
    • 1 minute rest
    • 3 more minutes of The Suck

    Mosey behind NOMA for Sunday Mornings

    • 10 air presses in Peoples Chair, 5 Donkey Kicks, followed by 1 BTTW Shoulder Press (That’s 1) x 5
    • Finish with Rocky Balboas IC x 15

    Mosey back to the 3 Shovel Flags for COT

    NMM

    This was Door Dash’s first visit to The Renaissance, he’s a solid The View guy. Glad to see him make it out.

    Iron Pax Challenge is coming up in September, so sign up and help NOLA show The Nation how awesome we are.

    Both of my recent Q’s (Friday and Sunday) The Suck has made an appearance. If you need to work on increasing one’s endurance, this is the one to bring! That Bat Wing thing came back too, it’s great to prep the arms for a work out.

    What a great way to start the week, followed by our regular awesome coffeteria!

    SYITG

  • 76’s

    I was on the drive home from Florida when I realized that I had the Q on Monday morning for swolefest. I had a lot on my mind as I was thinking about my dad and who he was and what he meant to me. I wanted to offer a solid beatdown and show honor to my father through the things that he taught me throughout his life. My dad lost his struggle with cancer on January 22, 2017 after a 20 year fight. Yesterday, August 9th, would have been his 76th birthday…

    FOURTEEN pax showed up for the beatdown. It was good to see a number of guys getting back out after a long hiatus. I was pleased to see Breadsticks, especially since I had just eaten at Vincent’s last Thursday for my birthday. After the normal F3 disclaimer, I informed the group that the beatdown would be inspired by my late father.

    I also had to give a disclaimer that we would not be running or doing much lower body since I have a torn meniscus in both of my knees. And without further ado we were off. Started the warmup with sets of 20 which represented the number of years that my dad fought cancer:

    Hillbillies x 20

    Wind Mills x 20

    Peter Parker x 20

    Parker Peter x 20

    Next, I informed the group that my dad’s name was Jack and that I had done some research on the lexicon last night to find some good “jack exercises”.

    In my three years of F3 I hadn’t come across these, Happy Jacks. Five count jumping jack in cadence followed by two jump squats. We did four rounds of 5 counts.

    My dad would have been 76 yesterday so I let everyone know to look out for that number. Some of the exercises would be difficult but if there was one thing that I remember about my dad was that he was a fighter. A lot of times you have to push through the struggle in order to get to the joy on the other side.

    We started the 76’s easy with plank jacks. All of the exercises would be done on your own so I let the pax know to go at their own pace:

    Plank Jacks x 76

    From there we got into a more difficult exercise, man maker merkins! I chose this exercise because it reminded me of the things my dad taught me about being a man. This was the highlight of the workout for me. The exercise starts with your block to your right while in merkin position. Perform one merkin then pull the block across the ground to the other side, perform another merkin, and pull it back to the right. One is one, all the way up to 76! There were some breaks in between but we all made it through.

    Next, we did curls. 76 reps OYO.

    My dad was an architect and a builder so we had to get some 8 count body builders in. We did them with the coupon, Catfish would have been proud! I intended to push for 76 but realized that was not realistic about 10 reps in. We made it to 30.

    I could tell that we were needing to give the upper body a break so next we went to goblet squats, 76 reps OYO.

    Finally, had to get one more jack exercise in and multiple pax knew it was coming, Jack Webbs…actually, Block Webbs!

    We changed the count to one merkin and one block press. We aimed for 10. On the 9th round I began to feel nauseous. I thought for a moment that maybe we would stop at 9 but got encouragement from the group to push through to 10. We did it!

    When I stood up I felt like I was going to pass out. There were just about 5 minutes left in the workout but it was that bad. I had visions of Holy Grove passing out of dehydration at WPM and knew that I had to get some water. I told High Rise to lead the group in some Mary to finish things up. Tool followed me to my car to make sure I was alright. I took a sip of water but still felt like I was going to pass out. I sat down, another sip, still nauseous. Finally, I laid on the ground. I was there for about 30 seconds then miraculously felt instantly better. Took another sip of water and walked back over. I was able to finish the last two Mary exercises with the group.

    So thankful for F3 and for the group of guys that were out this morning! F3 has meant so much to me over the years. My attitude has suffered over the last month or so that I have been out dealing with the torn meniscus. That’s why I keep pushing to go out even though I know that I should be resting. F3 gives me resilience throughout each day to push through the difficult parts of life.

    You know, you get that part every morning that you post. There is always someone there pushing you to finish strong and I really appreciate that. But this morning I experienced what makes F3 so special. It’s not every morning that you push yourself to the brink of exhaustion both emotionally and physically but that was the case this morning. I am forever grateful to have my health and to know that if I fall that there is someone there to help me up. It reminded me of the verse in Ecclesiastes 4:10 that goes like this:

    “For if they fall, one will lift up his brother. But woe to him who is alone when he falls and has not another to lift him up!”

    Thank you Tool for looking out and thank you brothers for pushing me every day to be stronger and thank you dad for being such a good father to me and showing me what its like to be a good man. I miss you dearly.

    Thankful for the opportunity to lead!

  • Wisner Mountain 2.0

    After Kuch led a heck of a beatdown last week at the Wisner Mountain we discussed moving our AO a little closer to the overpass so we wouldn’t spend quite as much time running to and from the bottom of the overpass. We all agreed to set our AO over by the pavilion by the festival grounds. 5 men gathered in what was a very dark parking lot and then while we were warming up Kuch and Snooze joined in as they had set up in front of NOMA in case any PAX had not gotten the message of the new AO.

    Warm Up:

    Mosey for a couple laps around the parking lot then circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles Fwd and Rev x 10 IC each
    • Mountain Climbers x 20 IC

    At this time we moseyed over to the base of Wisner Mountain. Instructions would be given for each trek up and down the mountain. First we moseyed up and over the mountain and then we circled up for a quick round of Mary. Freddy Mercury’s x 20 IC, Sweat Angels x 15 IC, and LBCs x 25 IC. Mosey back up and over to the start.

    Next we would vary which direction and which method we would run up the mountain.

    • Round 1: High knees to the top, mosey back to the bottom, and perform 20 Incline Merkins
    • Round 2: Side shuffle facing Wisner Blvd half way up, mosey back to the bottom, and perform 20 shoulder taps IC
    • Round 3: Bernie Sanders to the top, mosey back to the bottom, and perform 20 Carolina dry docks
    • Round 4: Side shuffle facing Bayou St John half way up then due to time constraints mosey all the way back to the pavilion.

    After a little confusion on where to circle up for some more Mary due to the presence of a high school girls cross country team, we finally landed on the playground area which had some lovely cushion for the coccyx.

    Countoff, name-o-rama, annoucements, intentions, and a physically distanced COT. As always I appreciate the opportunity to lead.