F3 New Orleans

Tag: Hokie Pokey

  • 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.

  • “F3 Has Changed My Life”

    In a feat only New Orleans can accomplish, the PAX arrived to a cool yet muggy morning at 5:30 today. The sun might even have been peeking through the clouds as we set off into the humid air for a run. With the H8 last week, the new sprint workout, and the general level of intensity at the workouts lately, YHC thought a simple run this morning – no burpees, no sprints, no Mary – would be a nice change of pace. And so, that is what we did.

    One of the nice things about a run is that it gives you time to talk. I personally got to run with several different PAX and catch up on all the latest. Among those I was able to run with was Steinbrenner from F3 Memphis, who is in town for a convention. We traded some war stories, learned we were both former high school wrestlers with a tendency to eat an entire large bag of chips in one sitting, and talked about the myriad ways F3 had affected our lives. Somewhere along the way, he looked me in the face and said “F3 has changed my life”.

    Later I went to lunch with a friend, and we were joined by another PAX member from this morning, Briefs. Briefs is new within the last month or so, but you wouldn’t know it from the workouts. As we were walking out of the restaurant and chatting about the run this morning, he looked me in the eye and said “F3 has changed my life.”

    They say good things come in threes, and it is F THREE, so I will say this much: F3 has changed my life. I think the myriad ways in which this statement is accurate are well known to all of us, and to suggest it’s only a physical change would be silly.

    So thanks to all of you for that, as well as the opportunity to lead this morning.

  • Reading emails…

    YHC is not always on the forefront of technology.  Frankly, for all its so-called convenience, it makes us slaves to drudgery and loses the connections that count.  Some call it old, but remember it could be #Respect.  Anyway, thanks to the SkyQ, around 5am this morning, YHC read Reluctant Yankee’s weekly missive to learn that he was to Q at Rock City.  So off to Metry and a flag.  With a goodly showing in the Gloom, the PAX was off after a Disclaimer.

    Warm Up COP:

    • Imperial Squat Walkers x20IC
    • Abe Vigodas x20IC
    • Mountain Climbers x20IC
    • Merkins x20IC
    • Hillbillies

    The Thang

    With rocks, the PAX moseyed to the football field for a COP of 20 overhead lifts, 20 curls, 20 rows, and 20 squats, then a mosey around the track.  Rinse and repeat for 15 reps, then rinse and repeat for 10 reps, and finish with another 5 reps, each time with a mosey around the track.

    Circle of Mary

    • Russian Twist (with rock) x20IC
    • Bench Press (with rock) x20IC
    • Dying Cockroach x20IC
    • Penguin x20IC
    • LBC (with rock) x20IC
    • Flutter kick x20IC
    • Low plank 1 minute
    • J Lo x20IC

    Return the rocks and mosey back to the flag for a countoff, name-o-rama, name our FNG (#TClaps to Fast Tax for getting out his 2.0, who smoked it around the track), and thanks to SkyQ.  Glad I read my email, because I would have otherwise posted at The Skinny.  JV

  • 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.

  • 21 – Blackjack Baby!

    So I googled “blackjack quotes” and the following was the first one that appeared.

    “I like to play Blackjack. I am not addicted to gambling. I am addicted to sitting in a semi circle. ” Modify as needed – “I like the count-off and name-o-rama and intentions. I am not addicted to F3. I am addicted to the COT and standing in a circle.”

    The Lakeview clown car pulled up to the front of the museum with just a few minutes to spare this morning. After a quick disclaimer, the PAX moseyed for a warm-up run around the Museum and settled back on the grass in front of the lake for warm-ups as follows:

    SSH x 21, Windmills x 21, Peter Parkers x 21, Nolan Ryan x 21 (R & L), Merkins x 21 (this was input from youngest son last night when planning Q) and finish warm-up with some self love for one minute.

    Thang 1 – searched the F3 lexicon last night and stumbled across the “Blackjack” – we moseyed back to the area by the Muscleship flag, look up and see the Mothership PAX approaching/crossing the railroad tracks – like a scene from West Side Story, Romeo & Juliet, or possibly Revenge of the Nerds, a battle seemed imminent. Some mumblechatter ensued between the PAX and the Mothership PAX proceed to greet us with monkey humpers, but the Muscleship PAX cannot be distracted and remained focused on the beatdown and the F3 task at hand. Blackjacks – similar to 11’s, but better – ie. 21’s. Start with one Merkin, run three trees, then 20 LBC’s. Continue 21’s until 20 merkins and 1 LBC. The PAX powered through the end for the last 20 merkins. Apologies to Chips for not providing clearer instructions to the PAX. You may have done a few more LBC’s but your abs will be thanking you tomorrow.

    Thang 2 – continuing with the “21” theme we moseyed to the neutral ground in front of NOMA and lined up in single file line facing the museum for some 21’s. SSH x 5 in cadence. SSH 6-21 done in silence and PAX to stop at 21. Abacus, the Q, lost count and did one too many. No penalty burpees.

    Thang 3 – son Joel suggested toe-taps, aka Rocky Balboa’s. So the PAX did 100 Rocky Balboa’s on neutral ground by NOMA. 20 second rest then another 100 Rocky Balboa’s.

    Thang 4 – sensing the PAX shoulders were still steaming from the 21’s, we altered the Q’s plan and moseyed to the deck in front of the lake by NOMA. Time for some leg work. “Aiken legs” done in succession with no rest – Squats x 21, Lunges x 21, Box jumps/step-ups x 21, and Monkey Humpers x 21. 20 count recovery. Rinse and repeat a second time. The Q did not want the legs to miss out on the work-out.

    Thang 5 – short mosey back to the flag for the “Bear Crawl Ring of Fire” – circle up near flag and bear crawl in counter-clockwise motion. Upon direction from Q, stop and do 10 merkins. Resume bear crawl again. 10 additional merkins. Close out the last few minutes with some flutter kicks x 21 and warrior one stretch poses.

    Circle-up for count-off, name-o-rama, announcements, and intentions. Thanks to Kenner-Brah for reminding the 10 PAX of the importance of thankfulness and gratitude. Well said. Weather was perfect this morning, with sunrise over the lake by NOMA, slight breeze. Soon enough we will be working out in the “dog days” of summer. Thankful for the support and opportunity to lead the PAX this morning.

  • Birthday Q – “FORTY” – “one”

    YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to the base of the WPM and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Mountain Climbers x 20

    The WPM

    Starting at the base (first ramp) of the WPM:

    1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

    2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

    3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

    4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

    5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

    HIIT (High Intensity Interval Training) Race

    YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

    Circled up for a quick Round of Mary:

    Hello Dolly x 20 IC

    Dying Cockroach x 20 IC

    Ran down the stairs back to flag and finished at about 6:17 a.m.

    COT

    Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

    “FORTY” – “one”

    King Kong

  • 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.

  • Coupon H8

    YHC is nothing if not not creative. After employing the pax at Popeyes a couple weeks back to transport coupons back to the flag, and noticing how little fun we all had doing it, the idea of a coupon run was born. Luckily, I overbought pavers a while back for a backyard project, and not wanting to do the walk of shame to return some pavers that each cost about 50 cents, we now have some “square running coupons”. They shall be referred to as the SRC’s henceforth, and they will always have been bought for the good of the F3 Nola pax, not my much smaller than expected backyard project.

    Warmup

    • Mosey to the center of the intersection with some high knees and butt kicks
    • SSHx20
    • Arm circlesx20
    • Parker Peterx20
    • Hold for planking on each hand
    • Open the gate, close the gate
    • LSSx10

    Station 1

    An abbreviated H8 with the SRC’s. Grab 1 in each hand, run to the top of the levee, deposit them, bear crawl across, run down to the bottom, straight back up, bear crawl across, retrieve SRC’s, down to the bottom at Lakeshore Drive for 5 Manmakers w/ the coupons. X 4.

    A few Pax completed 5 and even got in some Bernie Sanders while they waited for the slow guys, i.e., YHC to complete their 4th.

    Station 2

    Indian Run to the end of the levee on the concrete, where we got in a bit of Mary.

    • Crab Cakes x20
    • Absolution x10 (pretty sure I messed this one up again – going to need another demonstration the count, Triple Shift)

    Mosey down the levee and back to the flag, led by our FNG, Chips. Chips was EH’d by Hokie Pokey, and he put in a hell of an effort for his first workout. I saw he posted the next day at The Uptowner as well, so if you have not met him yet, you’ll probably see him soon. He’s a great addition to F3 Nola.

    We also bid farewell to Cowbell, who is going to the Northshore. Our loss, their gain. Cowbell is a quiet leader who pushes hard and helps those around him. Hopefully we’ll SYITG from time to time.

    Thanks for having me. I see the next month is covered, but we have been having some difficulty filling Q’s for Okwata. This is the best time to sign up for Okwata, as the days get longer, and we get absolutely beautiful sunrises over the lake. Show up for an Okwata or two when you can, and then sign up to lead one. With so many options for exercises, it’s truly one of the great AO’s we have. – Kuch

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • ROYAL RUN #2 2019

    We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.

    A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.

    Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.

    Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended

    Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.

    As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.

    We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.

    Happy Mardi Gras!

    Hail Rex!