F3 New Orleans

Tag: Hawgcycle

  • Spartacus II…yet again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    1.      Bulgarian Split Lunge (30 sec/ea leg)

    2.      Shoulder Press

    3.      Goblet Squat

    4.      T-pushup

    5.      Alternating Step-up w/rock

    6.      Squat Press

    7.      Side Lunge with Touch (Elf on the Shelf)

    8.      Merkins

    9.      Lunge and Rotation

    10.  Elevated Wife Pleasers

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • I don’t know what this is called, but….

    A great day for a VQ, relatively low humidity, nice breeze, and 3 partners in the un-gloom.

    Opened with some variety, shoulder tag was fun, alternating side shuffles. Abe Vigoda and the Sprinkler got us warmed up. Mosey to the Gazebo with a bonus run around the perimeter. Monkey humpers and Bat Wings to start. Trying to remember to lead a good cadence is always a challenge and not having a good bead on the official names of some exercises (hence the title). TClaps for the assistance of the PAX. Partner workouts Help a Brother up, Big Boy Situps (modified), assisted single leg squats, various Parkour type jaunts, hanging leg lifts, partner sit-ups rotating to touch elbows, Out of the pool, some other spontaneous static hold challenges. Mosey back to the flag for closing, intentions, announcements, BOM. Thank you all for supporting my VQ!

  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?

  • Dirty Dozen at the Mothership

    A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

    Warmup

    SSH IC x 31
    Hillbillies IC x 20
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Thang 1

    Dirty Mac Deuce…..
    Round 1
    Merkins IC x 12
    Squats IC x 12
    Flutter Kicks IC x 12
    Do a Lap around the Great Lawn

    Round 2
    Shoulder Taps IC x 12
    Lunges IC x 12
    Hello Dolly IC x 12
    Do a lap around the Great Lawn

    Round 3
    Floyd Mayweathers IC x 12
    Side Lunges IC x 12
    Dying Cockroach IC x 12
    Do a lap around the Great Lawn

    Round 4
    Diamond Merkins IC x 12
    Monkey Humpers IC x 12
    Tin Snips IC x 12
    Do a lap around the Great Lawn


    If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

    Thang 2
    Right leg step ups IC x 15
    Dips IC x 15
    Left Leg step ups IC x 15
    Derkins IC x 10

    Thang 3
    Mini Dora 1…2….3
    Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
    Burpees x 50
    Squats x 100
    LBC x 150
    1 Pax starts exercise, Pax 2 runs the circle around NOMA

    Thang 4
    Mosey to the Tree line for some “Embrace the Suck!”
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
    During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
    Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

    Mosey back to the VSF for the COT
    Announcements, Intentions, closed with prayer.

    NMM

    It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

    Speaking of shovel flags, where are they? Someone must has several in their trunk……..

    Glad to see Quick Draw back! Kotter!

    YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

    SYITG


  • Don’t You Wish You Had Mandals.

    15 strong at The Stomp for a rousing round of rarájipari. We divided into to 4 teams and YHC gave the obligatory disclaimer about the inherent dangers to your ankles. I then called out a destination that only a few were familiar with and the race was on.

    The Thang

    Two teams headed down Roosevelt Mall toward the museum and two headed the opposite direction. YHC gave the team of Screwtop, Shuffle, and Manscape some bad directions a couple of times which allowed our team of Bongo, Kuch, El Guapo, and me to catch up. Once we made it to the woods we could hear another team. After much wandering around in the Couturie Forest, the team of Tool, Fracsac, Rev Sox and Abacus made it to the top of Laborde Mountain first, where Tool being the HIM that he is, immediately started leading everyone in some Mary. After a couple of rounds of Mary there was still no sign of team four (Dirty Dell, Briefs, Room Service, and Half Nelson). Being up against the clock, YHC had everyone start race #2 back to the flag while I went deep into the forest to locate the Team Dirty Briefs. They were close. YHC led them to our city’s highest point for future reference and then we were off to the flag. When I caught up to the other teams, Team Screwscape Shuffle was nowhere to be found. They were about a mile ahead of everyone else. My team made the decision to take Marconi on the way back and we got to the flag with about 5 minutes to spare. Still no sign of the Screwscape Shuffle. We found them at 6:15 apparently running victory laps around City Park.

    The Skinny
    • Mandals are freaking awesome for playing rarajipari. It’s as if the game was invented by people that wear them. Just ask Kuch about my sandwedge ability to get the ball out of the rough
    • T-claps to me, Bongo, and Kuch. We were on a team with El Guapo and he didn’t run off and leave us. Maybe he could have, but I’m going to believe that we hung with him out of our own improvement
    • Marconi is definitely the fastest way to Laborde Mountain. We will have to outlaw that route in the future.
    • T-claps to the Lakeview Krewe as they continue to successfully EH every man in the greater New Orleans area. This is Hall of Fame type EHing that we are witnessing by Screwtop et al., a la Reluctant Yankee 2015-16, 2017 Triple Shift, or the HNJ Flood of 2018.
    • T-claps to Rev Sox for rocking the tank on an unofficial Tank Top Tuesday.

  • 5 Stud Poker

    5 Stud Poker

    5 Studs showed up for some F3 Poker this morning. But first the disclaimer…”If you or someone you know has a gambling problem….”

    Warm-up

    A standard Hawgcycle warm-up, start with SSH to 31 then loosen the hips with some Imperial Walkers. Next, stretch the Hammies with some Abe Vigodas. Then make everyone get down on the ground for some Peter Parkers and back up for some grass grabbers to continue to stretch the hammies. (Note to Amnesty: I would have taken care of you) Then grab a rock and mosey to the tree-line by the outer track.

    The Thang
    Round 1: Five Card Stud

    My newly arrived F3 Deck of Death was sitting on a bench 50+ yards away. Bear crawl to the deck and draw a card. Jog back. Repeat until you have 5 cards. You can fold your hand or play. Folding earns you 10 penalty burpees. If you play and lose you get 15 penalty burpees. If you win, you get to return the cards to the bench at your leisure, shuffle them and return to the pax after doing zero burpees.

    Boo Boo and Left Eye folded. Darkwing Duck won the first hand with a pair of Kings. We went ahead and did all of the exercises in Darkwings Hand

    • King of Clubs – 25 American Hammers
    • King of Hearts – 25 Mountain Climbers
    • 4 of Diamonds – 14 Carolina Dry Docks
    • 7 of Hearts – Bear Crawl – 40 yards
    • 5 of Clubs – 15 Oblique Crunches (Both Sides)

    We then did our penalty burpees as Darkwing returned the deck to the bench.

    Round 2: Five Card Draw

    Sprint to the deck (50+ yards) and draw a card. Jog back to the start. Repeat until you have a hand of 5 cards. Same penalty rules apply, but this time you can draw extra cards at a cost of 5 burpees per card. Left Eye and Darkwing folded, taking their 10 penalty burpees. Boo Boo drew one card at a cost of 5 burpees. YHC and Tool, flying in the face of pure logic and common sense, each drew 3 cards at a cost of 15 burpees. While YHC, Tool, and Boo Boo sprinted to the deck and paid our burpee cost for drawing cards, Darkwing Duck led Left Eye in a round of LBCs. Boo Boo was drawing for a straight and ended with a 10 high, so he took 10 burpees and folded. YHC put up my Ace high against Tools pair of Aces – 15 burpees for me.

    Round 3: Five Card Stud (Fives are wild)

    The last round was dealer’s choice. We sprinted to the deck and Tool dealt us each five cards calling the fives as wild. We sprinted back to the start and commenced the round. Darkwing, Tool, and YHC all folded, taking the 10 burpee penalty. Left Eye Lopez had a wild five and beat Boo Boo with a pair of Aces. Before we did the penalty burpees we did a couple of exercises from Left Eye’s hand.

    • 6 of Clubs – Mission Impossible (60 seconds)
    • 7 of Hearts – Bear Crawl (40 yards)

    We finished our penalty burpees while Left Eye moseyed back to gather the cards and various things I left on the bench. Then it was back to the flag.

    The Skinny
    • Ridiculously low numbers to day, circa 2018. Was it the ISI or the fact that I was the Q. I’m telling myself it was the ISI. I’m sure the Lakeview Clown Cars were piling up the points at WPM, but where was the Old Metairie Krewe?
    • Tool, being the HIM that he is, went to Amnesty’s house to pick him up for the workout. Amnesty, being the fartsacker that he is, didn’t show.
    • I got the feeling that I should not play real poker with Darkwing Duck.
    • If nothing else, we got better at bear crawls today.
    • Lefty Eye was not pleased with the 75 yard rock mosey we started with to get to the playing field. Mr. Lopez, I am now deeming you the official Uptowner Compliance Officer. Your job is to make sure the Q adheres to the spirit of the Uptowner. Any violations should bring public chastisement and humiliation. I can tell you that Mambi will be a problem when he comes back. Start chastising him now.
  • Murph Prep

    Murph Prep

    Fifteen men gathered around 3 shovel flags, disclaimer, and let’s mosey to the track.  Two laps and hit the outdoor gym.  As we grow and build up to a full  Murph, we modified.  After the two laps, begin the pull-ups, merkins and squats.  Four sets of 5 pull-ups, 10 merkins and 15 squats is 1 round.  Run one lap after each round.  After the fifth round, run two laps to get the 2 miles.

    TClaps to the few who completed it.  TClaps to the pax who worked hard to grow and improve.

    Back at the Shovel Flags, countoff , namerama, announcements, shoutouts and a prayer.

  • Stiffler’s Mom gets a boost

    Well the ISI challenge brought a record crew to Colisseum Square run.  10 PAX headed out after finding the correct starting spot (bigger round fountain on the uptown side of the park.)  Headed down to Melpomene then up to St.Charles for a run in the Neutral Ground.  Fast group made it to Napoleon (others turned earlier) then down to Magazine and back to the start.  Lead group paced at 8:10 mile with the last 2 miles under 8!  At the imaginary flag- misordered name-o-rama and countoff and then a prayer for charity.  Great morning!

  • Jazz fest stomp

    Im over a week late so apologies if I missed anyone or got their name wrong. We mixed it up this morning. We stayed together for the most part for the first half and had some jazz fest artists’ music playing in the background. After disclaimer, we did some quick active stretching. Then it was a “blue” Indian run to where esplanade ends (or begins depending on how you look at it). We circled up and did a few more exercises then it was all out sprint down esplanade to dog park across from Santa Fe restaurant. From there we cut over toward the fairgrounds mixing in some exercises with sprints until the entrance to the jazz fest. It was on your own back to the flag following the same way we came. About 5.0k distance covered in honor of the 50th fest. A little bit of time for some stretching then the circle up for name o Rama, intentions, and announcements. Fun work out this am. Thanks screwtop for the pic.

  • What I Like

    With RevSox on the IL and a number of regulars “preparing” for the H8!, I figured we might have some low numbers and that maybe it would be a good time to do an impromptu Q school at Popeyes. We are going to need some more Qs with RevSox out for the time being.

    The Disclaimer

    I gave the disclaimer with a little extra explanation of what F3 is and why it is different. The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. There are other workout groups on the city, but not counting FIA, these workout groups are led by the same people each time. F3, not only provides us with a good workout, but it also gives us the opportunity to hone our leadership skills. If you are not stepping up to Q, you are missing out on the most important aspect of F3. I love the fact that F3 is organized to be a community of leaders. Every man not only has the opportunity, but is expected to provide leadership for the group. This benefits the entire group. At the most basic level, it gives us a variety of workouts that improves, helping to accelerate our fitness. On a higher level it teaches us how to operate in a community, it helps us to learn how to support one another, it teaches us what works and doesn’t work, etc.

    When you Q, you have to create a plan and execute it. You have to prepare for different situations. You have to effectively communicate your vision to a group of men and have them carry it out. You have to learn to be efficient. You have to motivate and encourage. You have to teach. You have to lead by example. You may just think of it as leading a workout, but if you do it correctly there are a number of skills involved that translate to the most important areas of your life.

    The Warm-up

    Counting is an important skill. We use a standard that helps us to communicate effectively. This makes the workout more efficient. Make sure you have memorized the following:

    • Next exercise is…..the ___________
    • Starting position…..move
    • In-cadence…..exercise

    There are several different types of cadences you can use. Make sure you think through them and choose the one that will be most effective for the exercises you are doing. Make sure you count at an appropriate tempo. You want to make sure you don’t leave others behind. You also want to make sure it supports what you are trying to accomplish with the exercise. In the Warm-up, make sure you touch all of the different muscle groups you will be using. Dynamic stretches are good after the body has warmed. I like to alternate exercise in a standing position and in a plank position to make the pax get up and down.

    SSH x 20 (4-count cadence – Chips), Imperial Squat Walkers x 20 (4-count cadence – Boo Boo), Mountain Climbers x 20 (4-count Kenna), Low Slow Squats x 20 (4-count cadence), Peter Parker x 20 (4-count), , 8-count Body Builders x 10 (Hokey Pokey), Red Bull Smurf Jacks x 20 (4-count cadence – Boo Boo), Catalina Wine Mixers x 10 (6-count cadence Dark Wing Duck), Abe Vigodas (4-count Chips), Merkins x 20 (2-count cadence Kenner Brah)

    The Thang

    The difficulty of Qing a workout is to plan for a variety of physical fitness and abilities. This is the F3 motto: Leave no man behind, but leave no man where you found him. This is difficult and it means that you, and other pax members, are paying attention.

    Mosey to the wall for a Red Hot Chili Pepper. I remember how hard this was when I did it for the first time. It has to be hard. It has to be challenging. Is it ok if guys can’t do it? Of course. They can modify. Make the workout so that you are pushing the fittest guys. Others can modify as needed. If you see a lot of people modifying or just all out quitting, encourage them to keep going by providing them with ways to modify.

    • Bulgarian Split Leg Lunge Right Leg Forward (IC) x 10
    • Derkins (IC) x 20
    • Bulgarian Split Leg Lunge Left Leg Forward (IC) x 10
    • Incline Merkins (IC) x 20
    • BSLL Left (IC) x 8 – (When you smoke yourself, call for a countdown)
    • Derkins (IC) x 10
    • BSLL Right (IC) x 8
    • Incline Merkins (IC) x 10

    Sometimes you have to admit defeat and an realize that you won’t finish eveything you want to. That said, it’s much better to plan too much than not enough.

    We moseyed back to the flag for a round of dealer’s choice Mary.

    • LBC x 20 (Kenna Brah)
    • Big Boi Sit-ups (Hokey Pokey) x 10
    • LBC x 20 (Chips)
    • Flutter Kicks x 20 (Darkwing Duck)
    The Skinny

    The above account is mostly true. It is certainly true that the 6 men named in this backblast all posted at Popeyes and we all led different exercises. Who led which exercises and how many reps did they lead – who knows? But I do know that everyone did a good job of leading and I see some hard-core beatdowns at Popeyes from this group of men in the near future.