F3 New Orleans

Tag: F3

  • Facing “the Beast”

    5:30am
    Introduction & Disclaimer
    Short mosey to the field in front of the zoo.
    CoP:
    20 x ssh
    20 x merkins
    20 x mountain climbers
    20 x grass grabbers
    20 x squats
    the THANG:
    10 men lined up in lanes 6 feet apart to face,
    ”the Beast”.
    6 exercises (BLIMPS)
    6 sets
    6 reps
    Sprint 25 yards do 6 reps of 1st exercise.
    Sprint 25, 6 more reps.
    Sprint 25, 6 more reps.
    Turn around and repeat sprints & reps back to starting line.
    Repeat for the next five exercises.
    Leaders were rewarded with round robin Mary.
    Recover to the starting line for 6 – 75 yard sprints.
    More round robin Mary with celebrity sightings, like, Nolan Ryan, Freddy Mercury & J-Lo!
    Recover to the starting line to add a 7th exercise for good luck.
    6-8 count BB’s every 25 yards, down & back.
    Mosey back to the flag for,
    Count-o-Rama, Name-o-Rama and,
    CoT:
    Apologies for the delay in posting.
    This was my 2nd Q, and I found it much more challenging than the first.
    Physically, emotionally and spiritually.
    The events leading up to Monday morning triggered more emotions than I realized.
    Truth be told, I’ve been procrastinating writing this report because I’ve been afraid to express myself, and at a loss for words.
    But hiding in silence is not the answer.
    I’m married to an incredible woman and we are raising wonderful young girl.
    They are both black.
    Half of my family is black.
    I love them more than I can express.
    I’ve had some painful experiences witnessing racism while growing up, and as an adult, that hurt me to the core, and possibly caused me to shy away from being the best friend, father & husband I want to be.
    This opportunity to share some personal information is uncomfortable but I feel it is necessary.

    Black Lives Matter.

    This is not a political statement, or something that takes away from the fact that all lives matter, and most certainly those officers that justly uphold the law.
    It is a statement for the human race.
    Systemic & institutionalized racism is embedded like an ingrown toenail and creates more pain if we do not address it.
    So, I would like to address it, and find a positive way to take a stance and create change.
    How can our words & actions through F3 create change and take a stance against racism?
    I’ve been around since November and have seen us raise money and directly support our local community & the country as a whole.
    I’m willing to take the lead and create a challenge that might be similar to RRR or even a way to raise funds like FFF.
    I have some ideas of community organizations and or education programs that can directly benefit from our actions.
    I am open to suggestions and assistance, as this is a new endeavor for me.
    F3 is a free organization open to all men that are interested in fitness, fellowship & faith.
    I have faith in F3 that our actions can have a positive impact not only for our community, but the human race.
    With Respect.
    Jake Sauerbrey
    “Shocker”

  • Leave No Man Behind

    The MISSION of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    F3’s Credo is:  Leave no man behind, but leave no man where you find him.

    I have to admit, I have NOT been the leader in my community I could have been. I HAVE left men behind and I HAVE left men where I’ve found them. As a greater community and a country, we’ve all been guilty of the same.

    Let me be clear. I love our country and we’re beyond lucky to call it home. Nevertheless, it’s far from perfect. A horrific injustice has existed since its foundation. Despite what we might like to think, it hasn’t gone away. It’s only taken on different forms. And now it’s simply become far more visible to us all than in recent years.

    The fact is… when we stay silent, we leave our black/brown brothers and sisters behind. When we remain ignorant to the reality of their struggles, we leave them right where they are.

    Men, I sure as hell hope you’re invigorated. We must be leaders. We are being called to action by those who cannot protect themselves or have their voices be heard. Regardless of our individual stories, we all have a level of privilege we can leverage. In our families, businesses, places of worship, and neighborhoods… there is so much we can do. We must listen, educate ourselves/others, show compassion, organize, set an example… be a spoke in the wheel of positive change.

    …

    The Beat Down:

    I woke up in a cozy, yet comfortable Air Bnb in a small town called Metairie, LA. Still tired from a long drive in to this distant destination the day before, I wondered how I would lead a workout in such a strange place. Nonetheless, I ventured to a spot they call “Rock City” to see what I could make of such an exciting adventure. Upon arriving, it was quite clear. I wasn’t in Uptown anymore.

    As if planned out by the Phase 1 Committee an exact 10 Pax showed up. Unfortunately, I hadn’t adjusted my watch for the change in time zones and we kicked off a tad behind schedule after the usual disclaimer. With our starting mosey, they were quick to let me know I was going the wrong way with their screaming from behind. Eventually we came across the mystical rocks I’d heard so much about from tales of travelers at WPM.

    Warm-Up

    • SSH x 20
    • Peter Parkers x 20
    • Merkins x 10
    • Arm Circles Forward x 10
    • Arm Circles Backward x 10

    The Thang

    A rotary phone style workout with 5 stations. I think there may have been a slight language barrier here as my instructions weren’t interpreted entirely.

    • Station 1 = Burpees x 10
    • Station 2 = Squat with coupon x 20
    • Station 3 = Flutter kicks x 30 (2 is 1)
    • Station 4 = Merkins x 40
    • Station 5 = LBCs x 50

    The motion… Start at Station 1 and then proceed immediately to Station 2 upon completion. After Station 2, return to Station 1. Then, proceed directly (in a clockwise fashion) to Station 3. After Station 3, stop at Station 2 on way back to Station 1. And so on from there. See… extremely simple, right?

    Next, we returned the rocks to their homes and paused there for some Mary.

    • Leg Raises x 20
    • Dying Cockroach x 20
    • Real Freddie Mercs x 20

    From there, we Bear Crawled about 25 yards toward the flag, stopping for some LBCs.

    With a few minutes remaining, we closed it out with 3 100 yard sprints on the football field.

    Count-off… Name-or-ama… Distanced COT.

    Thank you to the men of Rock City for having me out there and allowing me to Q this am. I [potentially] will return!

  • Troubled Waters

    Warm-up
    2 rounds:
    • 10 m Sprint Backwards
    • 10 m Sprint Forward­­
    • 10 m High Knees
    • 10 m Butt Kicks
    • 10 m Side Shuffle Right
    • 10 m Side Shuffle Left

    3 rounds:
    • 10 Jumping Jacks
    • 5 Inch Worm Push-ups

     

    TheLongHardRoad: Half mile while doing a farmer Carry with dumbbells, alternating flipping a tire. Special Thanks to Torque for Bring the 100LB Sandbag on the walk.

     

    CircleOfPain: A circle formed for group exercises and #Routines during a #Workout.

    Four Stations 50 Reps each movement

    • Plates: Overhead Lunges and Russian Twist 10lb to 25lb
    • Dumbbells: Thrusters and Dumbbell Rows 30lb to 45lb
    • Sandbags and Med balls: Stone Throws over Shoulder and Squats 20lb to 100lb
    • Kettlebells: Swings and Shoulder Presses 20lb to 50lb

     

    Deathby10meters: With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
    *Score total rounds and sprints in the last round completed.

  • One HIM changed at a time, Through F3

    Brothers

    In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
    Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

    If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

    And below are a few lexicon characteristics to use as examples

    ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

    ADVERSITY: A challenge to Acceleration created by Obstacles.

    APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

    ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

    CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

    COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

    COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

    COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

    DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

    EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

    EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

    FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

    FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

    FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

    WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

    IMPACT: Forcible contact to strong effect. (Q2.1).

    IMPACT COMPONENTS:

    Influence
    Missionality
    Positive Habit Transfer
    Accountability
    Correction
    Targeting