F3 New Orleans

Tag: FNG

  • Iron Pax week 4: We’re all super ants! – from Russo

    Pretty nice weather, a little on the humid side, but that’s picking nits, for the final week of the 2021 Iron Pax at the Lakefront this morning.

    Between a storm, a sinus infection, and vacation, YHC has been MIA for most of this year’s IPC, so my goal was to at least proctor and attempt some of the fun this week.

    As we gathered, Tanked Up took things to that next level with a (homemade) tee showing off his Raider Pride. Any Rummel alumni worth his salt (admittedly not much) knows the story of the Super Ants: an underdog Raider football team defeated the might Chalmette Owls (!!!) back in the day, and the moniker Super Ants made it into the newspaper write up (remember those?). From them on, a super ant is anyone that displays courage, heart, fight, and a motor that never quits (all characteristics of your typical college football “possession receiver”). Think Don Beebe running down Leon Lett. Danny Amendola. Abram Booty. Any Iowa receiver.

    I digress, but this week there was a colony of super ants that gave an incredible effort and pushed themselves HARD in the gloom.

    Pre Thang
    Quick warmup of seal jacks, cherry pickers, toe touches, and mummy kicks approx. 10x each, all IC)

    Thang
    A descending ladder, each set 25 reps, with a 25 yard run, followed by three burpees, and then 25 yards back for the next round of 25 reps.

    Rounds were:
    8 sets of curls (200 total)
    7 sets of squats (175 total, you get the picture)
    6 sets of overhead presses
    5 sets of kettle bell swings
    4 sets of merkins
    3 sets of thrusters
    2 sets of Bonnie Blair’s
    1 set of blockers

    Finish those, and you work your way back up the ladder, times for a total of 52:30.

    Major T claps to Grundy and Tanked up for setting the pace, but incredible effort and very little resting (excluding YHC) from what I saw.

    A mosey back from the Shaft and a COT closed us out with name-o-rama, announcements (F3/FIA mixer on the 21st and NOLA convergence on the 16th), and a prayer. Special appearance by Speedy and Cowbell, while Bean, Swoll Patrol, and an FNG had to scamper out early.

    Much respect to Zoolander for commandeering the coupons and markers and helping to coordinate this week. It was very much appreciated.

    Raider Pride and SYITG

  • Everybody H8s Okwata

    The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.

    W/U

    • Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
    • SSH x 25
    • IW x 25
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang(s)

    • H8 (2-3 Laps) – Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
    • Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
    • Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
    • Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs

    Couterama, Namerama, Naming of the FNG (another Chalmation!), COT

    Thank you for the opportunity to lead,

    Da Parish

  • Mother of a Mothership

    Warm-up (24s) – Arm circles, Windmills, Imperial walkers, Grass Grabbers

    Thang 1 – PAX paired up, PAX A – Does Inch Worm to third tree and sprints back while PAX B does any static hold he chooses till partner returns. Pax flips roles, then starts new rounds – Lunges, NEar Crawls, Broad jumps.

    RECOVER

    After that, PAX serpentine runs in and out of the trees on the Great lawn jumping up on the memorial and then to the peristyle.

    Thang 2 – Divide the PAx again into A/B. A’s Run out and back behind peristyle jumping up and downstairs for 5 rounds while B’s do dips. Once 5 rounds done, PAX flips roles.

    If that wasn’t fun enough all PAX circle up under the roof of peristyle and perform static hold squats for 30 s and 10 more while reaching ahead. Do that 3x with 30 sec recovery.
    We then side shuffle clockwise and on my command slap the ground and reverse direction. Do that till we can’t stand it anymore. Recover.
    Q’s challenge – HandStand Holds if you can if you can’t, then anything sort of upside-down like a Pike Plank, or push your feet up the columns and hold.

    Final bonus – MINI Q session – each member is called to the center and does their favorite exercise for 30 seconds or 30 reps. We didn’t finish everyone before the bell rang.

    Mosey back to flag for announcements, intentions and BOM. Sad news about Bellhop and FNG’s situation. Encouraged each other had hearty prayer and we’re done.

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • Backblast: Labor Day … +1

    Happy Labor Day VQ for Tube Steak, where learning to count was the real training for the day (@Squeal was right…counting is hard).

    Rolled out from the circle at 0530 with a dirty dozen group (including +1 FNG) and a quick disclaimer. Straight away looking for trouble while running right at the grounds crew blowing away debris. After flocking around the workcarts the members went on to warm up by the gazebo:

    20 SSH; 20 Imperial Walkers; 10(+1) Forward Arm Circles and the same in Reverse (thx SeaMan); 15 Grass Grabbers

    Pax mosey’d through the woods onto the first stop at the row bar station in three groups: 20 Upright Rows (had the count); Merks; Jump Squats…Rinse and Repeat

    Single Line Indian Run to the bridge, splitting off from the track for mountain climbers; peter parkers; parker peters

    Jog to Sprint Running Man on the track down to the big fountain for 15 Right Leg Step Ups, 20 Dips, 15 (+1) Left Leg Step Ups; 20 Decline Merks

    Back to the track for Jog; POW Jog; Sprint to the water-fountain and some Mary (with at least one +1)

    Quickly onto the pull-up bars for a final 10 count round rotating low slow squats and a trial run of BonnieBlairs (all agreed that won’t be fun Wednesday)

    Back to the circle at 0615 (also +1) for name-o-rama welcoming @Waltzing Schnitzel to the group, announcements; intentions (thoughts to those in the path of Dorian), Sweaty BOM and on to F2 Coffeeteria at the PJs

    Thanks to all who kept up the count!

    Tube Steak

  • 1 Yr Westbank AO Anniversary

    1 Yr Westbank AO Anniversary

    On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.

    What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.

    To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout.

    9 total PAX braved the 0500 calling including one FNG.

    Opening

    Fracsac opened the 0500 workout with some warm-up exercises.

    Then the group moseyed over to the large parking lot where we remained the rest of the workout.

    First Workout

    Thighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.

    35 Cups; w/ equal amounts of cups having the following:

    • 10 – Burpees
    • 20 – Merkins
    • 30 – Squats
    • 10 – Jumping Lunges
    • 20 – Bobby Hurleys

    Second Workout

    Then T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.

    As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.

    Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.

    Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.

    Third Workout

    FroZone took over at this point. He led us in some suicides that kept our heart rates very high.

    First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.

    Next set, required 10 jumping-lunges at the end of each suicide.

    The final set, required 10 Bobby Hurleys at the end of each suicide.

    With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.

    Fourth Workout

    Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…

    • 100 – Merkins; each partner doing 10 at a time while the other planks
    • 200 – Squats; each partner doing 20 at a time while the other Al Gores
    • 300 – LBCs; each partner doing 30 at a time while the other does 6 inches

    When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.

    At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.

    Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!

    It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.

    Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin

  • Better late than never Backblast – we put the “Ab” in Abacus

    YHC enjoyed the Easter weekend with Friends and Family and was a bit tardy with this backblast. Well off we go. YHC wanted the workout to focus on our “ABS”. Also wanted to focus on some pull-ups as I don’t think we do these often enough.

    On to the warmup as follows: (probably off a bit on some of the counts)

    Windmills x 15, Grassgrabbers x 15, Self love – arm stretch (ode to Hawgcycle) (this brought some mumble chatter from the PAX), SSH x 15, Peter Parkers x 15, Nolan Ryan x 15 each side, Low slow squats x 15

    Grab a rock and mosey to the playground – on top of the wood chips.

    THANG 1 – YHC wanted a new exercise combo so we did a Febreeze – 2 Big Boy sit-ups then 10 air presses. Increase sit-ups by one and air presses by 10 until the last round we did 9 Big Boy sit-ups and 100 air presses. Somewhere along the way we lost count but finished strong.

    THANG 2 – YHC continues with the Ab theme – each PAX does 10 pull-ups. While waiting for the pull up bars, all other PAX are doing flutter kicks on your own.

    THANG 3 – Bench presses 5 count followed by 10 LBC’s. Increase bench press by 5 and LBC’s by 10 until we did 25 presses and 50 LBC’s.

    THANG 4 – repeat of thang 2 – more pull ups and flutter kicks.

    THANG 5 – random exercise – 100 monkey humpers

    THANG 6 – bench presses with rock, combined with more flutter kicks

    Bring rocks back to the pile – close it out with some Yoga type stretches with guidance from Triple Shift. I think we each did about 892 flutter kicks. COT, name-a-roma – FNG Prodigal Son, and closing prayer from War Eagle. Impromptu coffeteria due to Easter holiday for some fellowship was a great way to end the morning.

    Thanks again to all – SYITG.

  • 4 At The Plunge! 4 At The Plunge!

    YHC arrived at The Plunge at exactly 0528, and of course Amnesty and Da Parish had beaten him to the outdoor pool.  It was open this time.  He was excited for his VQ and, after laboring for a full 15 minutes the night before on the workout plan, eagerly relayed it to the PAX.  Would it be a beat down?  Time would tell.

    Speaking of which…

    • 200 yd Freestyle warmup
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Breaststroke
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Kick only
    • Rinse & Repeat

    Lo and behold, an FNG arrived 5 minutes late, and jumped right in once he got the rundown.  It was Da Parish’s FNG from the week before, and Da Parish was excited to have kept his EH going.

    The PAX finished up right on time and the naming ceremony was on.   His wife is a news anchor, so would it be “Anchorman”?  Nah.  He works in hotel sales, so “Bellhop” it is!

    Quick COT and, just as quickly as it began, it was finished.

    Announcements

    • Still plenty of available Q’s at Lafitte’s Plunge

    Thank you for the opportunity to lead for the first time.  Looking forward to Q’ing the Plunge again,

    Bleau