F3 New Orleans

Tag: Jesus Juice

  • Lesson: Do Not Do Murder Bunnies on Pavement

    7 strong arrived at City Park on a cool early Fall morning to once again tackle Wisner Mountain. The plan for the day was a Dirty Double, running a Dirty MacDeuce over Wisner Mountain, with some Dirty Manmakers in-between. The usual disclaimer and off we go.

    Warm up COP: SSH x 20 IC, IW x 20 IC, Grass Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 forwards and 10 backwards IC.

    On the mosey to the mountain we discussed the origins of the Dirty MacDeuce. Captain Seamus MacDeuce was an esteemed war hero loved by his crew. He started working as a deck hand at the age of 12, and commissioned his first ship before the age of 20. He captained 12 ships over the course of his long and storied career. His men loved him for his honor, his bravery, and his commitment to his crew. He was equally well-known for his feats of strength and his love of Rum. His physical strength was unparalleled, and including arm wrestling and the ability to overhead press full barrels of Rum. He was both loved and feared as a man of the sea, and his strength of character serves a a beacon for the men of F3.

    The Thang: Dirty MacDeuce over the Mountain: 12 exercises, 4 sets of 3 (shoulder, legs, core), 12 reps IC, while running back and forth over the Wisner bridge.

    Set 1: Hand release merkins, Imperial squat walkers, American Hammer

    Set 2: Merkins, Monkey humpers, Crunchy frogs

    Dirty Interlude: Murder Bunnies under the mountain. The plan was Murder Bunnies on the pavement for 30 yards, 10 Dirty Manmakers, and Murder Bunnies back. Dirty Manmakers are a Manmaker with 3 hand-release merkins at the bottom, and 3 shoulder presses at the top. Catfish would love them. On the first 30 yards, the Murder Bunnies attacked Saban. Saban’s block crumpled on the pavement under his brute strength. Saban left skin and blood on the mountain this day, but with bloody knuckles he persevered to finish the workout. Seamus MacDeuce would be proud, Saban. After the Murder Bunny bit Saban, we modified to rifle carry with the blocks. I think this may be way the IPC performed Murder Bunnies on grass, not pavement. But we did get the better off them during the IPC. Even Score. Murder Bunnies: 1, NOLA Pax: 1.

    Set 3: Leg cross-over merkins, Alternating lunges, LBT’s

    Set 4: Wide merkins, Squats, Flutter kicks

    We moseyed back to the flag for the COT with count-off, name-o-rama, announcements, intentions, and a prayer. Lesson learned: no murder bunnies on pavement. Thanks for letting me lead. Sorry about your knuckles, Saban.

    Walleye

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • 76’s

    I was on the drive home from Florida when I realized that I had the Q on Monday morning for swolefest. I had a lot on my mind as I was thinking about my dad and who he was and what he meant to me. I wanted to offer a solid beatdown and show honor to my father through the things that he taught me throughout his life. My dad lost his struggle with cancer on January 22, 2017 after a 20 year fight. Yesterday, August 9th, would have been his 76th birthday…

    FOURTEEN pax showed up for the beatdown. It was good to see a number of guys getting back out after a long hiatus. I was pleased to see Breadsticks, especially since I had just eaten at Vincent’s last Thursday for my birthday. After the normal F3 disclaimer, I informed the group that the beatdown would be inspired by my late father.

    I also had to give a disclaimer that we would not be running or doing much lower body since I have a torn meniscus in both of my knees. And without further ado we were off. Started the warmup with sets of 20 which represented the number of years that my dad fought cancer:

    Hillbillies x 20

    Wind Mills x 20

    Peter Parker x 20

    Parker Peter x 20

    Next, I informed the group that my dad’s name was Jack and that I had done some research on the lexicon last night to find some good “jack exercises”.

    In my three years of F3 I hadn’t come across these, Happy Jacks. Five count jumping jack in cadence followed by two jump squats. We did four rounds of 5 counts.

    My dad would have been 76 yesterday so I let everyone know to look out for that number. Some of the exercises would be difficult but if there was one thing that I remember about my dad was that he was a fighter. A lot of times you have to push through the struggle in order to get to the joy on the other side.

    We started the 76’s easy with plank jacks. All of the exercises would be done on your own so I let the pax know to go at their own pace:

    Plank Jacks x 76

    From there we got into a more difficult exercise, man maker merkins! I chose this exercise because it reminded me of the things my dad taught me about being a man. This was the highlight of the workout for me. The exercise starts with your block to your right while in merkin position. Perform one merkin then pull the block across the ground to the other side, perform another merkin, and pull it back to the right. One is one, all the way up to 76! There were some breaks in between but we all made it through.

    Next, we did curls. 76 reps OYO.

    My dad was an architect and a builder so we had to get some 8 count body builders in. We did them with the coupon, Catfish would have been proud! I intended to push for 76 but realized that was not realistic about 10 reps in. We made it to 30.

    I could tell that we were needing to give the upper body a break so next we went to goblet squats, 76 reps OYO.

    Finally, had to get one more jack exercise in and multiple pax knew it was coming, Jack Webbs…actually, Block Webbs!

    We changed the count to one merkin and one block press. We aimed for 10. On the 9th round I began to feel nauseous. I thought for a moment that maybe we would stop at 9 but got encouragement from the group to push through to 10. We did it!

    When I stood up I felt like I was going to pass out. There were just about 5 minutes left in the workout but it was that bad. I had visions of Holy Grove passing out of dehydration at WPM and knew that I had to get some water. I told High Rise to lead the group in some Mary to finish things up. Tool followed me to my car to make sure I was alright. I took a sip of water but still felt like I was going to pass out. I sat down, another sip, still nauseous. Finally, I laid on the ground. I was there for about 30 seconds then miraculously felt instantly better. Took another sip of water and walked back over. I was able to finish the last two Mary exercises with the group.

    So thankful for F3 and for the group of guys that were out this morning! F3 has meant so much to me over the years. My attitude has suffered over the last month or so that I have been out dealing with the torn meniscus. That’s why I keep pushing to go out even though I know that I should be resting. F3 gives me resilience throughout each day to push through the difficult parts of life.

    You know, you get that part every morning that you post. There is always someone there pushing you to finish strong and I really appreciate that. But this morning I experienced what makes F3 so special. It’s not every morning that you push yourself to the brink of exhaustion both emotionally and physically but that was the case this morning. I am forever grateful to have my health and to know that if I fall that there is someone there to help me up. It reminded me of the verse in Ecclesiastes 4:10 that goes like this:

    “For if they fall, one will lift up his brother. But woe to him who is alone when he falls and has not another to lift him up!”

    Thank you Tool for looking out and thank you brothers for pushing me every day to be stronger and thank you dad for being such a good father to me and showing me what its like to be a good man. I miss you dearly.

    Thankful for the opportunity to lead!

  • Strength in Numbers?

    Four PAX at LCM in City Park for another Monday Swolefest with hopes to hone the physique and sweat out the weekend impurities. Good to see JJ back in the mix the last few weeks, and good to see a couple others that didn’t succumb to the fartsack that seems to be plaguing many of our brethren. A last minute Q vacancy presented itself so YHC threw something together to test out the strength-in-numbers theory, and see how close to 1000 reps we could get with various block and non-block exercises. Here’s what we did:

    Warmup: SSH, WM, GG, AC, Toy Soilders, Squats LS & Side Lunge


    The Thang: Repetitive rounds of 10 exercises, x30ea in first round, x25ea in second, x20ea….

    1)Thruster w/ block

    2) Roach Press (combo of a dying cockroach and a chest press)

    3)Curls (mixed grip)

    4)RL Stepups

    5)Dips

    6)LL Stepups

    7)Block Swings

    8)Wildcard (Catfish – alt lunges w/block)

    9)Wildcard (High Rise – Tricep Extensions)

    10)Wildcard (Jesus Juice – Side leans w/block)

    Second round included all of the above and switched the wildcards to front rows, leg lifts, and Bonnie Blairs….Catfish was a machine leading these BBs IC x25!

    Third round went through first 3 sets, then time allowed for x5 manmakers to cap things off.

    We hit 615 reps total, not including the warmup…hopefully these did in fact make the PAX stronger…my arms were smoked afterwards. Perhaps we can do more next time.


    COT included thoughts for Brown Bag’s family as well as all of those associated with small businesses that are impacted by the shutdowns, restrictions, staffing issues, and more.

    Good conversations this am, good company, good way to start the week.

    Tool

  • Tabata, Tabata, and more Tabata

    Monday morning came and after discovering a treasure trove of exercises and routines on a Youtube page recently I wanted to try out a leg dominant beatdown. But don’t worry the upper body was addressed at the end. 5 PAX joined me, including 2 PAX that have not been able to attend in a while, in the muggy gloom.

    Warm up:

    After a brief jog around the fork in the road we circled up in front of LCM.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Hillbillies x 15 IC
    • Mountain climbers x 20 IC

    Today we performed an APEX routine. Anterior muscle exercises, followed by Posterior muscle exercises, and completed with Explosive exercises. Once this series is completed follow that with 2 “corrective” exercises consisting of hip abductor strengthening exercises.

    Round 1:

    Goblet squat, bridge march with cinderblock on waist, and kettle bell swing with cinderblock. Rest 30 seconds.

    Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.

    Round 2:

    Reverse lunge, sprinter lunge, and jump squats. Rest 30 seconds.

    Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.

    Round 3:

    Neverending squat, hamstring RDL, and Glut RDL. Rest 30 seconds.

    Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.

    Round 4:

    Reverse creeping lunge, long legged bridge with block on waist, and Bonnie Blair’s. Rest 30 seconds.

    Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.

    Now that the leg portion had been completed I kept with the APEX theme for a few rounds of upper body Tabata.

    Round 1:

    Block biceps curls, Overhead triceps extension with block, and T merkins

    Round 2:

    Front raises with block (heretofore known as Walleye’s), prone T’s, and Burpees

    Round 3:

    Repeat round 1.

    Round 4:

    Repeat round 2.

    Cooldown with various leg stretches. Countoff, name-o-rama, announcements, intentions, physically distanced COT. As always it’s a pleasure to lead the fine men of F3. Can’t wait to do it again.

  • Off on the wrong foot

    Over a month ago I opted to sign some of the usual suspects on the Q sheet for The Chamber of Horrors and The Foundry, mostly consisting of members of the highly exclusive Lakeview Clown Car. I tried to be a good citizen and alert Holygrove Tuesday evening on Mumblechatter that he had the Q for The Foundry, in case he didn’t check the spreadsheet. In the event that he wasn’t able to/didn’t make it I would come up with a beatdown and fill in since I was the one who signed him up in the first place. However late last night Dirty Dell informed me that he was actually the Q, as I had inadvertently looked at the wrong week. Dell wasn’t able to make today despite his best intentions of having a 311-inspired beatdown. So I agreed to fill in as Q.

    All this was a precursor to the odd scene that took place outside my house at 5:15. Screw Top is the usual chauffeur for me and Shuffles for the north-side crew of the LVCC. No sign of either of them. At 5:17 I sent a text asking what was up. 5:19 I opted to just get in my car and go because I didn’t want to be late. I was glad to be joined by 9 men (Shuffles drove himself as well) at the virtual flag for what was sure to be a little bit of a different beatdown.

    Warm up:

    Mosey over to the track. Along the way to the back side of the track I called out carioca to the right, carioca to the left, butt kicks, and high knees. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circle x 10 fwd/rev IC each
    • Track grabbers x 15 IC
    • Self love x 15 IC

    At this point Sheetrock who had also overslept decided to join us. Instructions were given to mosey to the pavilion by the festival grounds, sweep the 6 if needed once we get to the Children’s Museum. It was not needed as the PAX stayed tightly bunched.

    Tha Thang:

    1) Splint into 2 groups for some walk through exercises:

    • Lunge walk with a twist there and back
    • Toe Walk there
    • Heel walk back
    • Lateral monster walks there and back

    2) Crazy Indian – All 11 PAX got into balls to the wall position. First man ran around the outer edge of the pavilion until he reached the first available post and resumed balls to the wall. All remaining PAX hold balls to the wall position. Proceed like an Indian Run and once runner reached his post the next guy took off. Everyone took 1 lap around the pavilion. Much harder than I anticipated.

    3) Modified ring of fire – Everyone circle up and maintain a side plank position. One PAX performs 5 side leg raises and proceed until each member has done 5 reps and the circle was completed. 20 sec rest. Rinse and repeat to opposite side.

    4) People’s Chair and more – I feel like we hadn’t done this in a while so we did 5 versions of the People’s Chair for 30 sec each.

    • Feet flat (standard position)
    • Shift weight to ball of foot
    • Shift weight to heel
    • L Single leg
    • R Single leg

    5) Chicken Peckers – I found this on the exicon and the name alone made me want to try it. Basically it’s shoulder taps in a balls to the wall position. 15 reps IC.

    Mosey back to the virtual flag. Count off, name-o-rama, announcements, intentions, sweaty ball of man. Look forward to the next time and sorry for all the confusion on who was actually going to Q.

  • So this is 40… when do I get my old man strength?

    14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.

    The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?

    Well, dear reader, never fear. I planned ahead:

    But first, the workout:

    Quick lap around the parking lot right into

    • SSHx20
    • Hill Billies x20
    • Windmillsx10
    • Mountain climbersx10
    • Something else x something

    Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.

    Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.

    And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.

    COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch

  • And it all started with a big bang, BANG!

    On a cool and windy morning 8 men gathered on Ash Wednesday. What a better way to kick off Lent than to get a good beatdown in while still adding on miles for the Run Ranger Run tally. Disclaimer was given (sorta, got to work on that) and off we went.

    Warm up:

    Mosey over to the warm up area of the practice track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 each IC

    Tha Thang:

    Well today’s instructions were brief. A few months ago I was the Q for a Foundry beatdown where we did The Cooper. Well I wanted to do it again but this time I opted to up the intensity and the PAX was given the instructions on the Sheldon Cooper. Audible groans could be heard. I presume out of excitement.

    Start off with a lap around the track. Then when back at the warm-up area do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit ups. Another lap around and all exercises done with 9 reps. And so on, and so on until all 10 laps were completed. Instructions were also given that if all 10 laps were completed to continue with the routine but starting back at 10 reps for the exercises until time was called. A minimum of 2.5 miles were run by all PAX.

    Gather back at the warm-up area for some stretching that was well received (this time for real).

    Mosey back to the invisible flag, count off, name-o-rama, announcements, intentions, and COT. Looking forward to the next time.

  • Rainy, Windy, and Gaseous

    Despite the weather 8 brave souls made it out to Okwata. PAX ran across lakeshore dr closer to the water to get a quick warm up in. Started off with SSH x 20, 30 secs. of high knees, Squats x 20, Annie’s x 20 (new on the menu…for us at least), arm circles, merkins x 20. Mosied back across the street towards the Mardi Gras fountain and got 4 teams of 2. Teams split a workout of Burpees x 50, Goblin humpers x 100, Peter Parker x 150, Merkins x 200, Imperial walkers x 250. One man does the workout while one man runs a lap around the fountain then switched roles. Once all 4 teams were finished with imperial walkers Q advised the PAX to get on their six and bust out Penguins x 300 in cadence. After 150, Q decided to use the remaining 150 on Hello Dollies x 50, Flutter kicks x 50 and finished it off with a HolyGrove choice of some ab busting “V” deal that left the PAX feeling the burn. With a few minutes remaining everyone ran back to the flag for count-o-rama, etc. CoT was especially important on this day. Q took this opportunity to thank his brothers and HIM for continued thoughts and prayers during this current time. We all have been or know someone going through rough times whether its with a family member, job, or anything in between. Let’s not ever underestimate how powerful it is when we stand behind our brothers in their time of hardship. AMEN!