F3 New Orleans

Tag: Jesus Juice

  • Lakeview vs. Pontiff II

    Three months ago the men of Lakeview, unannounced and uninvited, strolled into Pontiff on the day of the Wally Run and threw down the challenge to the men of Pontiff for an Ultimate Frisbee battle. Pontiff never stood a chance as Lakeview mopped the floor with a commanding win.

    Thus began a new tradition, the Lakeview vs. Pontiff Ultimate Frisbee War. Lakeview may have won battle one, but the war was far from over.

    28 men came out for the competition on a cold December morning with 26 men playing for three months of bragging rights. Pontiff playing in Miyagi Do whites and Lakeview playing in Cobra Kai blacks. 13 vs. 13 Ultimate Frisbee – no rematch has been anticipated so highly since Rocky and Creed.

    The Pax ran 2 laps around Pontiff Park (next match there will be some sort of penalty for the team with the fewest number of competitors to complete the 2 laps). Then we split for a standard game of F3 Ultimate. 5 merkins for each turnover. 10 merkins for giving up a touchdown.

    Team Pontiff came out with bang like Daniel kicking Johnny in the face by scoring the first touchdown in moments as YHC caught one in the end zone and even completed a second pass to appease the doubts of team Lakeview, and Pontiff was off to the races.

    Thanks to the quality play of Scantron and Two Yutes scoring strikes down the field – team Pontiff won in a blow out – 8-3.

    The war is now tied 1-1. The next match comes in March.

    -Rev Sox

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye

  • All Wrong Stomp (610 Stomp) 2020-12-08

    Lovely day at the Stomp with 11 PAX: Tool, Kuch, Sheetrock, High Rise, Abacus, Da Parish, Jesus Juice, Snooze, Bongo, RevSox, Catfish (Q).

    Did a fairly standard run w/ burpees every 6 minutes. No complications, rest intervals, etc. Run, then 10 burpees on the 6 minute marks (6, 12, 18, 24, etc.). 20 minutes out, 20 minutes back.

    Did some Mary with LBCs, Leg Raises, and Dr. Ws.

    CoT. Broke a sweat, despite the chill! Thanks to all who attended!

  • 5 Years, and the ABC’s of F3

    5 years ago today was my first F3 post at the Birdcage. It was a cold dark morning and the rain was coming down hard. I texted @Captain Morgan (who EH’ed me) at 5:00am to ask, “Are we really working out in the rain?” You know the reply. @shorty was the Q and it was an Aquaman-themed beat-down running around Audobon Park and doing Merkins, Lunges, and Squats in puddles. At one point halfway through, some guy (@reluctant-yankee) said, “There’s an FNG out here today?!?” @amnesty named me Walleye after a Minnesota freshwater fish working out in the rain.

    Today, 12 other F3 Brothers joined me at City Park for my 5-year anniversary Q. Like all of you, F3 has fostered core values in me that makes me a better man and keeps me coming back. It is a true brotherhood and extended family with like-minded men with similar ideals and goals. So today I tried to express my gratitude for F3 with a workout focused on my ABC’s of F3. 5 sets of 5 exercises for 5 great years. The usual disclaimer and off we go.

    Warm-Up COP:

    • SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Windmills x 10 IC, Self Love x 10 IC, Mountain Climbers x 20 IC

    Indian Run to the end of Roosevelt Mall for COP #1:

    “A” is for Accountability. F3 makes us accountable to ourselves and to each other. Signing to Q, jumping in the Lakeview Clown Car, or promising a friend to post keeps us accountable to each other. Setting that alarm clock to get out of bed and show up keeps us accountable to ourselves. We start the day off strong with accountability to ourselves and others, and we take that accountability into our day to be better men and help those around us.

    • Abe Lincoln’s (aka hand release merkins) x 20
    • Aiken Legs (squats x 20 IC, lunges x 20 IC, Bonnie Blairs x 20 IC)
    • Albatross Wings (arm circles x 20 IC, reverse circles x 20 IC, seal claps x 20 IC, overhead claps x 20 IC, Moroccan nightclub x 20 IC)
    • Alabama Ass-Kickers x 20 IC
    • American Hammer x 20 IC

    Indian Run to the front of NOMA for COP #2. (At this point, YHC realized 20 of each exercise was going to run time out fast. Down to 10 reps each.)

    “B” is for Brotherhood. F3 truly is a Brotherhood. We treat each other with dignity and respect. We push each other, support each other, and raise each other up. And we support our communities with efforts like Food for the Front Lines, City Park Clean-Up, Hurricane relief efforts, and many more that the men of F3 organize and lead.

    • Body-Builders (8-count body builders) x 10 IC
    • Bay City Scissor Kicks (8-count with 4 vertical kicks and 4 horizontal kicks) x 10 IC
    • Bearcrawl Merkins x 10 IC
    • Big Boy Sit-Ups x 10 IC
    • Burpees x 10 OYO

    Indian Run to the Foundry for COP #3:

    “C” is for Camaraderie. Mutual trust and friendship among people who spend a lot of time together. The friendships created through F3 Fellowship is what keeps me coming back. We will always have each other’s backs. Whether I see @shorty trick-or-treating on Halloween, @amnesty at Christmas Eve mass, @reluctant-yankee at a Mardi Gras party, @kuch at the ballpark, or @douille at the Saenger, it’s an instant smile and quick catch-up. We support each other’s businesses and pitch in to lend a hand when needed. That’s friendship.

    • Catalina Wine Mixers x 10 IC
    • Country Crabs x 10 IC
    • Carolina Dry Docks x 10 IC
    • Crunchy Frogs x 10 IC
    • Copperhead Squats x 10 IC

    Mosey to the Children’s Museum for COP #4:

    “D” is for Dedication. Dedication to make ourselves better, each other better, and our communities better. Participation in events like Run Ranger Run, the BlueRidge Relay, or the IPC makes us all stronger. Community outreach and disaster relief makes our communities stronger. And fundraising efforts makes our country stronger. Dedication to a good cause.

    • Derkins x 10 IC
    • Dogs (Bird Dogs) x 10 IC
    • Dr. W x 10 IC
    • Dips x 10 IC
    • Donkey Kicks x 10 IC

    Indian Run back to the flag for COT:

    “E” is for Encourage and Enable. We encourage each other. @saban texted me last week to make sure I was OK after I fart-sacked a couple workouts. @kuch and @high-rise texted me to check in after I had surgery to remove kidney stones 2 months ago. We lift up intentions and prayer requests for injuries and illness for Pax and their friends and family. And we enable each other to grow. Through example we enable the men of F3 to be leaders amongst ourselves and in our community.

    • “E” was supposed to be Elevens, but we ran out of time. So we took eleven seconds to reflect on how the ABC’s of F3 (Accountability, Brotherhood, Camaraderie, Dedication, Encourage and Enable) can make us better men each and every day. Count-off, name-o-rama, announcements, intentions, and a prayer of gratitude.

    Thanks to all my F3 brothers for the friendships that have grown over the years. #SYITG

    Walleye

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • Who is the Q? Kuch says I am. Ok I’m the Q.

    As PAX arrived at Okwata it was revealed by Kuch that there had not been a Q on the sign up sheet for today. As he is prone to do, Kuch offered up me as the fill in Q. I have done this numerous times in the past and as I am prone to do I accepted. I have not Q’ed much at Okwata as I do find it challenging as the Q but I figured what the hell. Let’s do it.

    Warm-up

    Disclaimer was given and we took off towards the Mardi Gras fountain. While making the circle we did high knees, butt kicks, karaoke facing the levee, and karaoke facing the fountain. Circle up in the grass.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Split into 4 groups for 4 stations of exercises (I went solo).

    Station 1: Bernie Sanders up the hill, 5 burpees at the top, and run down (timer)

    Station 2: squats

    Station 3: dips

    Station 4: pull ups

    Rinse and repeat for 2 total rounds.

    Tha Thang #2:

    Stay in our groups for a change in the exercises but the set up is the same.

    Station 1: bear crawl up the hill, 5 burpees at the top, and run down to the bottom (timer)

    Station 2: Reverse lunges

    Station 3: derkins

    Station 4: leg raises while hanging on the pull up bar (thanks to Mahatma for the assist on this exercise as I drew a blank on what to do)

    Tha Thang #3:

    After a 20 sec rest break everyone grabbed some space on the posts for some People’s Chair. 3 rounds for 30 sec with 15 sec rest break in between. The silence during this portion of the beatdown was defeaning.

    Tha Thang #4:

    Time for some 11s. Burpees on one side on the levee, run up and over, and LBCs on the other. 10/1, 9/2, and so on.

    Mosey back to the mythical flag where Mahatma led us in a round of 100s to cap off the day.

    Count off, name-o-rama, announcement, intentions, and COT. Once again it was a pleasure to lead a beatdown even when pushed to do it on the fly at what can be a very challenging AO.

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.