F3 New Orleans

Tag: High Rise

  • Triple Threat at The Foundry – from Fracsac

    Eight Veteran Pax showed up at the Foundry with the intent to lead. YHC attempted to inform the other seven of the Q sheet and how easy it is to use. It did not go well, and went something like this:

    YHC: Use the Q Sheet guys, it’s not hard.
    Tool: Shut Up!
    Kuch: Yeah, LVCC Rules! Who dares challenge me?
    Da Parish: I think this calls for a cage match!
    LVCC: Oh, it’s on!
    YHC: What the….????

    And so an epic battle to take the Q ensued, which seemed completely unnecessary. Glitterballs was the first to go down in what can only be described as a cloud of dust which coincidently looked like glitter. Saban called out that he would no doubt be in the championship round, but he suffered two losses, one coming from Glitterballs before he fell. Abacus optimistically calculated how he could win, but distracted himself by attempting to decipher his odds and went down like a bead on a metal rod when turned vertical. High Rise rose up to the challenge, then went back down, because I suspect that’s how he’s built. Da Parish was seen stretching well outside the designed protection area. Not really sure why he would want to be there, but hey, you do you right? That left YHC, Kuch and Tool standing. After taking a severe whooping from both, YHC yelled “No Mas!” which is weird, because I don’t speak Spanish and don’t really even know what it means but it worked and they backed off leaving me in third place. Kuch got a little dirty and pulled out the Claw which surprisingly took down Tool. I mean, the guy has a hardware store, how does he lose to a claw? Anyways, that’s how we ended up with the three 15 minute Q share. Kuch the winner, followed by Tool, then YHC third.

    Kuch took the pax around the track and to the open area for a warm up, then started with 8 count body builders just to remind the pax he was large and in charge. He did some other warmup stuff followed by 5 burpees OYO. People’s run to the Foundry for a couple minutes of Mary, then passed the Q to Tool.

    Tool assigned stations: There were 4 stations of various exercises such as pull ups, step ups, decline shoulder taps and burpees. Timer included lunges and squat jumps. There were 4 rounds, so it was changed up by Tool as he desired to show his dominance. Tool then informed YHC it was my turn, and he emphasized not to screw it up.

    10 Burpees OYO, as that seemed to be what the pax wanted. This was just to give myself some time to figure something out. I then did what I often do in these situations. I asked myself, “What would Triple Shift do?” So I gave the LVCC the gift of sore legs with a mosey to the open field for the genuflect lunge routine. 1 full genuflect followed by 2 lunges, then 2 genuflect and 4 lunges, etc. Continue up to 10 genuflect and 20 lunges. Triple Shift bailed me out again! Mosey back to the flag for COT.

    NMM

    The Foundry is alive and well, so if you’re looking for a fun and challenging Wednesday beat down, take a look at the Foundry,

    It was cold again this morning, 46 degrees with a cold wind making it feel like 40 degrees. It’s nice to have hurricane season behind us though, so I guess we should welcome it. At least it was dry.

    The Q sheet does need some love. Remember, we are an organization of leaders, not an organization with leaders. If you don’t step up and lead, you will slowly become a consumer. Don’t be a consumer, be a leader. You can Co Q with another pax if you would like, or take the whole thing. Sometimes pax need a little push, so feel free to give that gentle nudge, respectfully, to get others to step up.

    SYITG

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Climbing a Mountain – from Hokie

    There is a theme here…. After seeing no one had signed up to Q, YHC took the initiative Sunday evening to Q Monday morning.

    As 0530 approached, 8 Pax gathered including two down range, Brownie from Atlanta and Fryin’ Pan from Rock Hill, SC

    After a brief warmorama of SSH, grass grabbers arms circles and Imperial Walkers we got started on our way up the mountain

    1 Burpee
    then a Rifle Carry with our coupons up the ramp to the overlook at the Children’s Museum

    1 Burpee, and 5 cross over Merkins
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows (10 each)
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows
    Rifle carry back to the top of the ramp and overlook the water where we stopped to admire the view… albeit for only about 2 seconds 😉

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows, 35 chest presses
    Rifle carry back to the bottom

    Accolades were handed out and acknowledge everyone’s hard work getting through the 1st half

    we then managed our way down the mountain top in descending order moseying via rifle carry

    1, 5, 10, 15, 20, 25, 30
    1, 5, 10, 15, 20, 25
    1, 5, 10, 15, 20
    1, 5, 10, 15
    1, 5, 10
    1, 5
    1 Burpee after putting the coupons away

    YHC once again wants to thank F3 for the opportunity to grow. We closed with the following prayer

    Our dear Heavenly Father, we stand in this Circle of Trust, arm in arm, before you as F3 New Orleans. We pray for F3 Nation pax all over the world. Help us grow to mentor men in Leadership. Protect our Board members and bind us together in purpose. Through Christ our Lord….AMEN!!!

  • Return of Physical Fury – from Mahatma

    Okwata – there is no other like it.

    6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!

    We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
    SSH x 15
    Side lunges x 8
    AbVagoda x 8
    Peter Parker
    Shoulder Taps

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    Alternate with 20 BiG Boys

    1 minute plank recovery

    Mosey to house of pain 3 rounds of 5 pull ups

    Mosey back to the flag for some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank 1:30 with some merkins mixed in.

    COT

    Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!

  • Back to the 40 – from Rudy

    Stop me if you’ve heard this before (as most of you have). The levee was strangely dry, given how much water was covering the roads. YHC was prepared to find something else to do, expecting much grumbling about wet grass and such. But no – lets do this. Had to modify parking spot, due to Lakeshore drive closures. So circle up on top of the levee at Canal for a quick High Rise led warmup while we waited for the final stragglers to locate us.

    Then 8 PAX (including Dreamliner, DR from Virginia) hit the levee for the traditional 40. 10 exercises, 4 sets, back and forth over the levee. Usual exercises (Lunges, Squat Jumps, Merkins, Carolina Dry Docks, Plank Walk, Peter Parker, Parter Peker, Situps, Dying Cockroaches, and finishing with everyone’s favorite – BURPEES). Some new mixins including bernie sanders up the levee while doing lunges. That may take 2 weeks for my quads to recover.

    Belloq joined us for the COT – hope you continue recovering, brother. Look forward to you being back with us in the gloom!

  • Back in the Saddle – from Rudy

    Been a while since YHC has been Q’ing regularly. Time to get started again, and what better place than one of YHC’s favorite locations – Okwata. Even dug the flag out of the shed and shoved it in the back of the mini. And with that, 4 PAX started off in the morning gloom.

    Thang 1 (after a brief warmup): 11s with Bobby Hurleys (along the water). Mode of transportation is the bear crawl. Lots of griping – but Hawg, I’m doing what I can to help the PAX prep for the great 2023 bear crawl.

    Thang 2: Up and over the levee at Canal St. Hand Release merks at the bottom, Situps at the top, Slow Squats on the bottom of the other side. Cross over and repeat. Got about 2.5 cycles in.

    Thang 3: Mosey along the levee to the crawfish-laden-House-of-Pain. 2 PAX head down to get 5 Pull Ups, then Bernie Sanders back up to the top. The other PAX head down the other side for 5 Big Boys, then Bernie back up – LBC waiting on the pull-er-upp-ers. Rinse, repeat. Everyone got 2 rounds in. YHC quads were definitely burning.

    Back to the flag, made it in time for a 90 second low plank to get us to the full 45 minutes. I did not want to short change anyone.

    Thanks for joining me in the gloom. Cheers to Okwata, especially when its dry!

  • False Fall is gone – Make America Burpee Again – from Hokie

    YHC awakened to another day and another Q-less calendar so I took the Q at Renaissance

    As 0630 approached 8 Pax gathered at NOMA

    WARMORAMA
    20 SSH
    Roll some ankles
    Shrug some shoulders
    Roll some necks

    THE THANG
    Partner workout

    Team up in teams of two
    EVERYtime the team pairs up 10 Burpees

    Pax 1 then runs around NOMA
    while Pax 2 start towards 100 team count of called exercise

    EVERYtime the team pairs up 10 Burpees
    Switch and Pax 1 continues exercise and Pax 2 runs around NOMA

    That is a lot of burpees over 35ish minutes!

    At 0710 back of NOMA for 10 more burpees and 100 seconds of Sunday mornings

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG