F3 New Orleans

Tag: Jingle Vader

  • Born in the Shadows

    9/16/19 – Mothership

    Another Saturday morning, another Friday Night decision to choose the gloom over old habits.  

    A warm and inviting morning of about 40deg met the pax and everyone loved it. Greetings and disclaimer, mosey to the peristyle for warmups.

    WARMUP

    Mix of arm circles, grass grabbers, squats, round robin merkins (all pax holds plank while each pumps out 10 merkins in succession, complete the circle). 

    THE THANG

    Mosey to the base of Roosevelt Mall. Using the concrete benches – 10 box jumps, run to next, 10 incline merkins, all the way up mall. Plank for 6 at the practice track. 

    Practice Track – Partner up. Catch me if you can, one lap. 
    Keep your partner – double up with another set of pax partners. (we had 10 total pax, evenly split to two lines of 5, do not recommend going over 5) The exercise is Bear Crawl Inch worm. Make two lines in plank position, hands lining up behind feet of pax in front of you.  Pax at rear bear crawls to front of line, holds plank, next pax at rear bear crawls to front, holds plank… keep going. Half the football field. Cause why not. 

    Count to 20 for a breather (quickly). Back to your original partner. 200 squats. Set of 20 while partner holds a tree (Al Gore). 

    Mosey, listen to the mumblechatter, recalibrate, make a democratic decision to take the long way. All will celebrate. Back to the great lawn.  Tclaps to Triple shift who led some mary while six was swept. 

    Great lawn for 11s.  LBCs and Bonnie blairs across the lawn. Finished exactly on time. Mosey to flag, circle up. 

    Thanks to whoever tracked, we ran 3.6 miles with the workout. Tclaps to all. I didn’t exactly intend on it being quite so long… oops. We did some serious work. So for those who completed all the above… Respect. 

    THE NOTE

    A special huge shout out to F3 Kansas City!

    YHC was out in Kansas City for work this week and it’s worth mentioning how re-energizing it is to visit another outfit.  When I reached out, their lead, Blistex, went out of his way to organize with other pax.  Someone went out of their way to give me a ride from the hotel to beatdown, and some one else covered me for the ride back – every morning!  Just awesome that the beatdown means so much and the spirit of F3 would connect people to go so out of their way, for a stranger, to workout on a freezing cold morning, in the gloom. I mean how totally weird, and awesome is that?? I hope we NOLA Pax are representing ourselves and treating our visiting brothers even half as well. 

    Our F3 brothers founded their pax just in April of this year and they are already big enough to be holding steady AO’s 6 days a week.  Their push and their attitude was great to see and a solid reminder of just how needed, beneficial, and empowering F3 nation is. You’re not just showing up for yourself, even though that’s how it starts.  Once your life vest is on and you’re hooked, you’re showing up for the next man. For your neighbor. For some one who needs this just as much as you, but hasn’t started yet. 

    Speaking with one of the KC founders – Tapps (a great example of the F3 spirit) – he talked about how just like when you’re born in the hospital, you don’t get to chose your name, when you’re born in F3 you don’t get to chose your name.  You earn it by showing up and going through the pain of birth (or beatdown) and getting named by your new F3 family. So we are all born in the shadows, in the gloom. That’s the start of the new us, committed to being a little bit better, every day. 

    Thanks for the F3 community. Thanks for letting me lead. Thanks to the gloom. 

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Lunatic Fringe – We all know you’re out there. But where is Bogey when you need him?

    The iconic opening words to the song made famous by the 1985 smash hit “Vision Quest”. Who could forget this iconic scene? Look at those moves! No wonder this movie was so popular!

    Okay, so perhaps a minor exaggeration on my part as not a single member of the Pax could identify that song this morning, or its significance (Lunatic Fringe is in main song played in Vision Quest, which is where the name Kuch comes from). At least Shuffles has the excuse of not having been born in 1985. Bogey would have nailed it of course.

    Despite my disappointment, we decided to workout anyway on this cool crisp morning. Temperature at kickoff was right around 50, and although we may have felt a few raindrops, the weather, overall, was pretty nice.

    We moseyed to the center of the intersection, with some high knees etc… on the way, for some quick, fast paced warmups so we could all…. warm up. Except High Rise of course, who some might say was slightly over-dressed for the occasion, having worn perhaps his entire closet full of sweaters, scarves, parkas, mittens and what have you. Fitting for a man who solved the climate crisis yesterday by declaring it #2cold2warm. Regardless, High Rise remains #2legit2quit in my book.

    Once the warm-ups and player intros were complete, we headed up to the levee to Indian Run to the concrete portion for our next activity. Rockin tunes were played as we passed the speaker off. When we got to the concrete portion, there was a fence that briefly confounded all my 5:40 AM logistics… luckily, someone suggested we walk around it, which we did.

    On the concrete, we did a couple rounds of merkin ring of fire, and moved right along to a simple tabata, 20 seconds on, 7 second rest, 4 exercises x2 for each session. Burpees, LBC’s, Merkins, Squats. After completing each round of those 4 exercises twice, we ran up and down the levee 10 times to catch our breath. We completed this circuit 3 times, before Indian running back the other way.

    When we reached the intersection, we headed back to the flag for a few more rounds of merkin ring of fire until 6:15.

    We prayed for the strength to take care of our elders, the ability to appreciate our own health, and the humility to grasp that one day, we may be the ones who need help. I know that I need your help to continue to get better, and so, as High Rise suggested this week (before solving an existential crisis for all of humanity), I note that I am truly thankful for all of you, for everyone who showed up today, for everyone who has ever shared a word of encouragement with me during a workout, for everyone who has ever held me accountable, and for everyone of you, who inspires me each day. Thank you. – Kuch

  • Ice Cold Tabata

    16 PAX joined in despite NOLA being 31 degrees. After a quick disclaimer we got right to it.
    Warmup: Butt kicks, karaoke, Kim Jin Un through the light poles. Head to the field For some quick SSH, Windmills, Grass Grabbers.

    Head on down to the front of the zoo and surprise the PAX with some gifts (leg bans, jump ropes, ladders, tension bans.

    Tabata routine
    8 stations consisting of curls with tension bans, burpees, ladder drill, dips, derkins, jump rope, side squats, and LBCs. Routine was 30 seconds on with a 10 second break to switch. 4 cycles total

    Had a few minutes left after our routine so we jumped into some sprints and then headed back to the flag.


  • The Day After the Tigers Defeated the Crimson Tide in Tuscaloosa – LSU 46 Alabama 41

    JV, Yankee, 86, Douille, and Mudbug joined YHC on a beautiful Sunday morning, the day after the Tigers defeated the Crimson Tide in Tuscaloosa.

    Fun Fact on the Tigers scoring 46 points on Bama

    1 – Most allowed by Alabama in Saban Era.

    2 – Most scored by LSU against Alabama in series history.

    I hope you are reading this War Eagle. “FORTY” six points!!! You’re welcome.

    The PAX circled up by one of the sideline of the soccer field and did the following warm-ups in cadence: self love x 10, windmills x 10, hill billies x 20, SSH x 20. The PAX then ran a lap around the soccer field and ended with more warm ups with the kettle bells: figure 8 between the legs x 10 in each direction OYO, halo x 10 in each direction OYO, shoulder presses x 10 IC, slow low squats x 10 IC.

    Round 1

    1. Each PAX did 100 kettle bell swings, then ran a lap around the soccer field.
    2. 100 chest presses, then ran a lap around the soccer field.
    3. 100 American Hammers, then ran a lap around the soccer field.

    The catch is whenever the PAX has to stop within the 100 reps for rest, he must runs from one end of the soccer field to the other side and back before continuing with his reps.

    Round 2

    1. 100 air squats, then ran a lap around the soccer field.
    2. 100 curls, then ran a lap around the field.
    3. 100 hello dolly, then ran a lap around the field.

    Same as round 1 about the run if the PAX has to stop within the 100 reps.

    Mary

    86 led with some V-ups and Douille led with modified Russian Twists

    COT – always an honor and grateful to lead. Thank You for pushing me on a regular basis.

    SYITG

    King Kong

  • Happy Veterans Day 11/11/19

    17 other PAX joined YHC on this sunny, clear Veterans Day at 60 degrees for a Skinny beatdown. YHC couldn’t ask for a better day. We moseyed to the band stand with the following warmups in cadence: forward arm circles x 10, backward arm circles x 10 (thank goodness Seaman was not present), windmills x 10, SSHs x 20, Imperial Walkers x 20, and MC x 20.

    The PAX then moseyed through the Oak Alley toward the running track. However, everyone stopped at every other light post in the alley and did 3 burpees. In total, each PAX did 9 burpees before arriving to the track. Everyone then jogged across Magazine Street toward the main entrance of Audubon Zoo on Magazine Street. PAX stopped at the 2nd light post. Everyone completed the BLIMPS starting at the first light post with 5 burpees, next post with 10 lunges, following post with 15 Imperial Walkers… 20 merkins…. 25 plankjacks, and 30 squats. Then ran toward the statue in front of the Zoo for some DORA 1, 2, 3.

    DORA 1, 2, 3

    Partnered up. While one PAX was doing the exercises, the other PAX ran the loop and back.

    100 – box jumps

    200 – LBCs

    300 – Plankjacks

    After the completion of DORA, the PAX moseyed to the grass field in front of Audubon Zoo for some Suicide Drills

    Suicide Drills (each cone is about 20 yards apart)

    Round 1 – sprint to the first cone and back for 10 hand-release merkins, sprint to the 2nd cone and back for 10 hand-release merkins, and sprint to the third (last cone) and back for 10 last hand-release merkins. Total = 30 merkins with about 240 yards of sprinting.

    Round 2 – same as round 1 except the exercise was big boy sit-ups.

    Round 3 – just a plain full speed sprint from one end of the field to the other end.

    Quick Round of Mary in Cadence

    flutterkicks x 20

    hello dolly x 20

    Moseyed back to the flag for COT – we had one FNG ,who is an electrician. So we named him Shocker thanks to Angie’s List. I am always grateful to have the opportunity to lead and workout with the PAX. Thank You and Happy Veterans Day.

    SYITG

    King Kong

  • Fog

    It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing.  But it was a GREAT Beatdown.

  • Slow and Low that is the Tempo… on the River

    It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:

    SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5

    Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10

    The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s! 

    Next up the PAX performed the following in a very slow cadence to maximize the burn:

    SIngle arm curls x 10 each arm

    Single arm tricep extensions x 10 each arm

    Rows x 10 each side

    Standard Curls x 15

    We ended the workout with a round of MARY in cadence:

    Penguins x 20

    Gabby Wipers x 10

    LBCs x 20

    Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer.  It is always an honor to lead this group of men in a workout!

  • Darkness bells

    A dark and cool AM. 56 degrees.

    Willie arrived after I started to worry about being alone for the Sweaty Bells.

    Willie and I moseyed over to the soccer field for a 2 man deal.

    Then Jingle and Kong arrived so we were 4.

    Started with warmups: Halos, Figure 8, Bus Driver, Round the waist, Hot Potato

    The THANG: I envisioned a 10-15-20-15-10 cycle for the following exercises. However time kept us to a 10-15-10 cycle.

    Exercises in order: 1/2 burpee to row, KB overhead press, Tricep press, Kb Swings, Rows L/R, Curls, Reverse Lunge, Lateral Pulls/Drag.

    After that cycle we ran a lap around the soccer field. Then repeat for 15 reps then finished with 10 reps.

    That took all of our time – I had some Mary planned but we had to skip it.

    Some chill time with the boys and bells. Who are all these sketchy people at the FLY in the gloom? Strange folks.

    Thanks for letting me Q. It is always a blast.

  • Low Impact Muscleship

    Conditions: 68 degrees with 94% humidity. Lots of debris across the park as a result of either Tropical Storm Olga or VooDoo Fest…not sure which.

    Warm-up

    Imperial Walkers x 25; Windmills x 15; Alternating Lunges x 10; Tempo Merkins x 20; Low Slow Squats x 25; Forward Arm Circles x 20; Moroccan Night Club x 25; Backward Arm Circles. Hobbs starts to worry about the extended amount of shoulder warm-up.

    The Thang

    Bear Crawl the length of Lelong Dr. (a little shy of 1/4 mile). When lead dog, err..bear, reaches Wisner, he turns around and bear crawls back toward the six. As the lead bear gets to you, turn around and join his crawl to the six. Hobbs fears are realized.

    Mary: Flutter Kicks x 20; LBCs x 20; Penguins x 20

    Head back toward museum along the tree line. Jameis Winston for two trees, bear crawl two trees, lunge walk two trees. There were 16 or so trees. Again, the lead pax came back to the six and all joined in along the way.

    One more bear crawl for 6 or so tree lengths.

    Grab a cinderblock and start walking toward the Baby Foundry, aka the Refinery. Along the way we…walked Cusak Style, did curls, did Farmer Carries.

    Partner up at the BF Refinery. One partner pulls a Bernie Sanders on the pull up bars while the other does a Curl, Squat, Curl, Press Combo. Flap Jack when partner one falls out. After two rounds or so, it turned to straight curls. Did 3 or 4 rounds.

    Walk back with block, moving it from right shoulder to left shoulder via a shoulder press on call. Stopped at Victory Avenue for some Curls in Cadence.

    8-count merkin walk over block x 7

    Cool Down

    World’s Greatest Stretch, Touch your Toes, COT

    NMM

    • I listened to a F3 Roundtable Call with F3 Gastonia. They have a no run AO called Pain Lab. They take it as far as to have no high impact exercises…No-Impact = two feet on the ground, Low-Impact = one foot on ground at all times; High Impact = both feet come off the ground. I thought the Muscleship would be a great place to try this out. It meant no SSHs in the warm-up and no burpees.
    • The bear crawl was Epic. SOGO did a quarter of a mile without stopping. The rest of us were not far behind. How far can someone bear crawl without stopping?
    • JVs audible exertions are reaching new levels.
    • From what I could understand, Tool’s Coach O impersonation was very encouraging.
    • SOGO agrees that rain-soaked coupons are the best coupons
    • War Eagle hates Lloyd Dobbler. Not sure about his feelings for Diane Court. What am I saying? He has know idea who those people are.
    • There are patriots among us at City Park. Our flag fell while we were at the Refinery and someone stuck it back in the ground. This evens the score for when they stole our flag a few years ago. City Park Patriots 1 – City Park Commie Bastards 1.
    • Can I still say Commie or is that a Twitter offense?
    • Thumb War was noticeably excited about the Yoga at the end. Beware, I see some Warrior poses in his future Qs.
    • T-claps to all our F3 brethren that ran the Jazz Half and those doing the GoRuck tonight.