F3 New Orleans

Tag: Hokie Pokey

  • Dancing with the Devil at El Diablo – from Triple Shift

    Ecclesiastes 4:9-10
    Two are better than one,
    because they have a good return for their labor:
    If either of them falls down,
    one can help the other up.
    But pity anyone who falls
    and has no one to help them up.

    One of the main things I love about F3 is the brotherhood that gets forged when working out with another man. As you know, the immediate unknown of Covid-19 caused many to forego the gloom from a health perspective. Unfortunately, from my observation, many members have foregone the gloom from a habit perspective. Today, I wanted to incorporate a partner workout to bring back what I enjoyed the most about F3….shared suffering.

    Warmup
    Twelve other men joined me as we warmed up around the track doing butt kicks, high knees, side shuffles, and cariocas and then headed to the rock pile. We started with 31 SSH then 10 eight count squats, and 10 eight count merkins. After the warmup, I directed the PAX to get a heavy rock and head to the goal line on the football field.

    The Thang
    We partnered up for 25 Patty Cake Merkins, 25 BBSU, 10 Bulgarian Split Squats (Pax 1 is kneeling on the ground with one knee forward and one knee backward while Pax 2 props his back foot on Pax 1 front knee and performs the Split Squat), and finally the crowd pleaser of 10 Nordic Hamstring Curls.

    After we finished up those exercises, we performed the ‘Tortoise and the Hare B.O.M.B.S.’ on the football field. Pax 1 carries the heavy rock down the field to the other goal line while Pax 2 does 5 Burpees. After Pax 2 completes his five burpees, he runs and tags Pax 1 (who now does 5 burpees) to take the heavy rock and continues walking until he gets to the end of the field and then turns around to walk back. After the 5 Burpees, the next exercise is 10 Outlaws (think O Mary), 15 Merkins, 20 BBSU, and then 25 Squats until everyone finishes.

    Time is running short so we mosey back to the rock pile to circle up and perform 10 straight leg deadlifts (8 count). Head back to the starting point and finish up with 5 big boy sit ups then stand up without the use of your hands.

    Countoff, Namerama, and COT
    I thanked the PAX for allowing me to lead and I closed out with a prayer for God to provide healing and peace for all those struggling with disease and the difficult time we live in.

  • Full Compliance H8! – from Hawgcycle

    Conditions: 75 degrees, 81% Humidity, Wind 1 mph from SSE

    The Thang

    The H8! is the standard measure of F3 NOLA fitness. There are 8 laps. It includes over 3 miles of running New Orleans Hills (aka levees), 550 yards of Bear Crawls, 36 Burpees, and 120 Merkins. It is hard. The H8! debuted on October 23rd, 2016. A lot of familiar names were there that day…Belloq, Tool, Triple, JV, Bubba, Cowbell, me…. all failures. The 2nd running was in March of 2017 and a couple of guys finally broke through. Since then we have held the H8! Semi-annually and seen numerous successes and improvements.

    We have also seen the standard become more lax. There was at least one (maybe more) 45 minute runnings. There has been a fair amount of corner cutting…you know that guy…the one in Junior High basketball practice that basically cut across the free throw lane when we had to run laps. Since the addition of the bike lane on Canal, guys have started running in that, significantly shorting the course. There have been shortened bear crawls as guys take a few steps into the neutral ground before getting down on all fours, or stand up and jog a few steps from the end of the neutral ground.

    Fortunately, there is new leadership in NOLA and they are not going to put up with any of this crap. I was told very succinctly (and in NSFW words) that today would be a Full Compliance workout and that if I could not make that happen there would be some changes come April.
    Luckily, for me I found some cones at Pontiff after War Eagle’s Aggie Tribute. I got to Okwata early and set out cones at every corner. Demonstrations of the overly complicated burp and merk ladder were made. I informed everyone that the running must occur on the sidewalk, and I gave the speech about the bear crawl standard….start the bear crawl with one foot on the concrete next to the neutral ground and do not stand until your hand touches the concrete on the other side.

    Showing their personalities, Saban looked at me at the starting line, made a NSFW gesture and proceeded to run in the bike lane. Vagabond on the other hand, to ensure his bear crawl compliance, started his bear-crawl across the street. Had he been wearing his Garanimals workout wear, I could have let it pass, but with a black F3 shirt, it was a definite safety issue.

    40 minutes later, we were all spent. Three guys finished all 8 laps (YHC, Catfish, and Biebs) for a 19% completion rate. However, there was a 100% success rate among the 16 men that posted today. Getting out of the fartsack and battling the H8! for 40 minutes accomplishes more physically than what many men do all week, or maybe all month.

    NMM

    Bones convinced me to get a Whoop. The Whoop assigns a Strain Score to each workout. The score is between 0-21. The higher the number, the harder the workout. Cardio heavy workouts, with very little recovery score high. Here are my highest F3 Workout scores

    • 17.3 – The H8!
    • 16.7 – IPC Week 3
    • 15.0 – IPC Week 1
    • 15.0 – IPC Week 4
    • 14.9 – IPC Week 2
    • 14.5 – War Eagle’s Aggie Offensive at El Diablo. It was a Snot Woggler.

    An average workout is around 12-13. The H8! Is not an average workout.

  • RevSox – the Prophet – from Rudy

    5:23am. That’s what time it was when YHC realized he had the Q. Just drove up to RockCity in the gloom. Getting out of the car, taking one last peek at the phone. Lo and Behold: calendar reminder that its my Q this am. Quick! Think! I’ve got one go-to Rock City exercise routine. A good time killer.

    Little did I know at this time that RevSox had predicted EXACTLY this Rudy workout at 3:40pm the day before. If YHC had paid attention to Slack, I would have known both that I had the Q and that I had better devise something new. But alas, RevSox apparently knows me too well. Better than I know myself, even.

    So 8 men (including Marlin again – maybe he’s becoming a regular!) welcomed the new week, and departed into the gloom for “The Usual”.

    Warm up at the Rock Pile with SSH, Stretching, some Peter Parkers, some Glute work till I got bored. Grab a rock, lets go.

    The Thang: 11s with Shoulder Presses and Curls mixed in. Not sure what this is? Either search my backblasts, or ask RevSox. He’ll tell you.

    Next: Core work. 2 PAX mosey off to pull-ups while the remaining PAX do an in-cadence core exercise. Flutters, Matahtma-X’s, Cockroaches and something else. Throw in some Wife Pleasers to work those glutes.

    Finally: Diver Down at the stairwell. Rows. “Diver Up” (Diver Down, but irkins, going up). More Rows. Then get them rocks back and get back to the flag.

    Wrap up around the virtual flag.

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Back to Burpees by Popular Demand – from Fracsac

    12 pax at The Uptowner looking to put some work in to improve and get stronger. Weather was a bit humid, but cooler awesome weather is on the horizon! Bogey, Hand Grenada, Left Coast, War Eagle, Mahatma, Hokie, Hobbs, Boo Boo, Triple Shift, Fast Tax, Pass Interference (DR from Atlanta) and YHC got after it at 0530 sharp.

    Disclaimer given, then mosey to the well marked and groomed field.

    Warmup was typical with some bat wings to get the arms ready! Yes, Moroccan Night Club dancing happened!

    The Thang

    Shock and Awe!

    5 SSH IC and 10 burpees OYO
    5 SSH IC and 9 burpees OYO
    Yada yada yada….
    5 SSH IC and 3 burpees OYO
    5 SSH IC and 2 burpees OYO
    5 SSH IC and….duh! 10 burpees OYO!

    Mosey to the goal line
    Bear crawl 20 yards at a time, SSH waiting for the six

    Bear crawl to 20 yard line, Catalina Wine Mixers x 10
    Bear crawl to 40 yard line, LBC x 20
    Bear crawl past midfield to 40 yard line, Merkins x 10
    Bear crawl to 20 yard line, some core exercise
    Bear crawl to goal line, 8 count Body builders x 10
    That’s 100 yards of bear crawls, not too shabby!

    Dirty Mac Duece

    We did 4 rounds of 12 reps of a leg, an arm and a core. Ran a full lap between sets on first, modified to half lap on other 3 to ensure we would finish.

    One minute left, so some West Bank Lazy Boyz!

    Mosey back to the flag

    COT

    NMM

    -War Eagle was upset with YHCs lack of burpees recently. This beat down provided resolution.
    -The Uptowner is sort of a non running AO, but that’s just a guideline and is flexible. The pax didn’t mind. Maybe running meant less burpees, so will have to address that next time. Less running, more burpees….
    -Coffeteria was awesome as always.
    -Pass Interference visiting from Atlanta was great, we always enjoy visitors down range!
    Convergence is tomorrow 0630 City Park to celebrate 7 years in Nola!

    SYITG

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • 8 Counts Steal the Show – from Fracsac

    YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead.
    Mosey back to the parking lot for a little Dirty Mac Duece, where 8 count BB’s took up two of the spots for 24 more. We did other stuff too, and burpees as a plane passed overhead.
    Four corners in the parking lot with another 10 x 8 count BB’s, with other stuff sprinkled in, including burpees IC.
    Finished it off with a little Mary and a COT

    Perfect start to the day!

    SYITG

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.