3 grown men did a workout named after a little lady and some of us will most certainly be feeling it tomorrow. Shout out to stiletto who originally brought this workout to the westward Ho. We repurposed for the View and a good time washed by all.
Warm up: side straddle hops, hillbillies, grass grabbers, Abe Vigodas, arm circles.
Pre-Dora: sprint 50-yards go far streetlight, back peddle back good start, stopping at 10-yard intervals to do the following: 5 burpees, 10 merkins, 15 squats, 20 plank jacks, 25 lunges (2 is one) Repeat.
Dora: one Pax sprints 75-yards to last street light and springs back doing 5 jumping jacks at each streetlight on way back. Second pax does coupon exercises until PAC 1 gets back. Cumulative rep count of following exercises: 200 shoulder press, 250 arm curls, 300 chest press, 350 LBC’s. Followed by COT.
Tag: Kenna Brah
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3 men and a Dora – from Logo
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12 Days of Fitmas (coupon redux) – from Bolt
Warmup IC: SSH (25), Abe SLOWgodas, arm circles forward/back, tclaps, overhead claps, MNC (all 15x), self love (10); Toy soldiers, Hillbillies (15x)
Farmer carry two coupons, depositing one on the river side of the levee and rifle carry the other across to the lake side of the levee. With a 135 bpm Christmas playlist filling the balmy air, YHC explained each day of Fitmas would be performed on opposite sides of the levee (odds lake side, evens river side) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey back across the levee to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.
Day 1: Mosey
Day 2: Diamond merkins
Day3: Blockees
Day 4: Reverse Lunges (2:1, no coupon)
Day 5: Squat Thrusters, coupon
Day 6: Box Cutters
Day 7: Tricep coupon presses
Day 8: Plank Jacks
Day 9: Overhead coupon presses
Day 10: Big Boy sit-ups
Day 11: Lying Block presses
Day 12: Mtn. ClimbersFarmer carry blocks back and circle up for some “Mary” Kwanza at Kenna Brah’s request: 26 LBC, 31 Dying Cockroaches, 36 Penguins, at time—COT. The PAX seemed to get everything on their Fitmas wish list and Boo Boo said he even got something extra in his stocking: O2 deprivation; I’m humbled!
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Yen Yang Thang – from Bolt
As the blustery street side of the levee had my beak tingling, YHC decided to stay in the park rather than the likely frigid lake side of the levee, to the delight of the PAX. That delight would be short lived as there was a devious beat down in store.
Warmup IC: SSH (25), Abe SLOWgodas, arm circles forward/back, seal claps, overhead claps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (15x)
YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence. There was considerable groaning from both the PAX and YHC as the last time I led this beat down I was in more consistent attendance, which clearly impacts performance.
Squats (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
Derkins/Yang: one derkin to Peter Parker
Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
Irkins/Yang: one irkin to Parker Peter
Tricep press (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
Chest Press (coupon)/No YangRing of Fire (10 count, holding planks): Shoulder taps, Reverse plank mountain climber, Plank Jacks, Mountain climbers
Mary (PAX choice): LBC, Single leg alternating static wife pleasers, Dying cockroaches, Flutter kicks, Marvin Haglers
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The Muthaship is Back! – from Fracsac
YHC took the Q at the Mothership with the intent to work off the last 48 hours of eating.
With a brief disclaimer given, 11 pax headed to the great lawn to warm up. Rudy, Catfish, Fresh Prince, Channel Mullet, Mahatma, Hokie, BayWatch, Hawgcycle, SOGO, Kennah Brah and YHC circled up for the Warmup. There was much Mumblechatter over the cones.SSH IC x 15 (only 15???)
IW, GG, AV, then onto some Bat Wings consisting of 15 regular stuff and finished off with Moroccan Night Clubs x 31. Just for the fun of it, YHC threw some chinook squats in there. They were a big hit!Mosey to the peristyle….but what about the cones? YHC heard one pax say maybe they aren’t his???
At the peristyle, grab a column for Jack Ass Webbs. That’s one burpee to two donkey kicks OYO. Finish when completed 5 burpees and 10 donkey kicks. #crowd pleaser.
Mosey back to the great lawn. Cones? Nope.
Circle up to see why only 15 SSH.The Motivator! Deconstructed SSH from 10 to 1.
Cones? Nope. Mosey to Popp’s Bandstand and grab a column. Jack Webbs with 1 merkin and 2 air presses in the people’s chair. Complete IC up to 10 and 20.
Mosey back to great lawn. Cones? Nope. Blimps at the corners. Burpees OYO with all others IC.
Return to the middle of the great lawn, all pax plank and wait for YHC to come back with…..a football. Yes, now the cones!
Count off, 5 per side with 1 floater, which was YHC. Rules were same as ultimate frisbee. YHC forgot his team a couple times, it was a total mess. Mid way through, change rules to something else. YHC could document the rules here, but what good would that do? I’m pretty sure it was a tie when the game ended. The pax got a good workout, and had fun. Mission complete!
COT
NMM
-9 attended Coffeteria where we discovered Kennah Brah’s favorite waitress had been let go. Apparently her sarcasm wasn’t appreciated outside the F3 community.
-Welcome back SOGO and Channel Mullet!
-next time there will be extra balls brought to allow for the Fast Tax rules, with slight modifications throughout.
-Sphinxster welcoming the pax back to the farm Saturday 04 December!
-Christmas party planned by Almonaster 18 December!
Sunny side 2.0 workout at the peristyle Sunday 0700!The muthaship is back, Baby!
SYITG
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3 PAX and The Joy of Dry Feet – from Hokie
As Fall temps & Hokie greeted Kenner Brah and Logo we started a mosey towards West Esplanade with stops for low, slow squats…. 25 at 1st stop, 20 at 2nd stop, then 15, 10 and 5.
When we got to West Esplanade we started our mosey back with stops for 10 El Perro… 1st stop left leg, 2nd stop right leg, etc…
We then headed back toward W Esplanade with 10 Scorpion leg lifts at each stop.
On our final mosey back to the flag, we honor Kuchie Koo with Downward Dogs into Cobras at each stop
Even though it was cool outside and low impact, all three of us worked up a glisten 😉
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F3 Justice – from Kuch
F3 Regional Court – View District
In the View District Court of F3 New Orleans
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F3 Nola,
Petitioner,
v.
Jeffrey “Kuch” Green
Respondent
———————————————————-Kenner (America’s City), USA
Friday, Oct. 29th, 2021
APPEARANCES:
The Honorable Boudreaux T. Hawgcycle, III, Pontiff, F3 NOLA; on behalf of the Petitioner.
Fracsac, The View, F3 NOLA; on behalf of the Petitioner.
Jefferey “Kuch” Green; LVCCC, F3 NOLA; the Respondent.
Mambi, Hokie, Mahatma, Bear, Kennah Bruh, War Eagle, Bolt, Triple Shift as witnessesDISCLAIMER AND WARM-UP
(5:30 AM)PROCEEDINGS
(5:35 AM)Judge Hawgcycle: We will hear the argument in case 21-003, F3 NOLA vs. Jeffery “Kuch” Green. Mr. Kuch, allegations have been brought forth that you are a slick talking, yoga posing, Bernie Sanders loving, no good, Yankee lawyer. These are serious allegations and will be discussed at length throughout this morning’s trial. In keeping with a tradition of the court we will open this session with 15 burpees on your own. Proceed.
The courtroom does 15 burpees. Bailiff Fracsac ensures that burpees end with a clap, adhering to courtroom regulations.Judge Hawgcycle: I submit the first allegation against Mr. Kuch. It has been discovered that in early 2018, Mr. Kuch visited a Yankee website to look up exercise names. After visiting said website, he proceeded to name running up a levee backwards “The Bernie Sanders.” The court contends that Mr. Kuch had no authority in naming this exercise. Let the records show that as early as 2016 this exercise, commonly performed at the City Park District AO Okwata, had been referred to by the name “Quadraphilia,” by the good men of F3 NOLA. If it pleases the court (and it does) everyone will now participate in a round of Quadraphilia. By definition this exercise will last 4 minutes.
The Court did a round of Quadraphilia
Judge Hawgcycle: I submit the second allegation against Mr. Kuch. It appears Mr. Kuch has started a non-F3 workout with only F3 participants. This is the bi-weekly Broga workout occurring in the City Partk District of F3 NOLA. This is an unsanctioned workout, but because of the F3 only participation, it has caused a great deal of confusion in the greater community. Article I of the Core Principles is clearly broken. The workout is not free. Adherence to Article IV of the Core Principals is questionable at best. The workout is led by the same gentleman each time, Mark “Pretzel” Berger. Mr. Pretzel is an acquaintance of the Court and his F3ness is clearly in question. Now if it pleases the court (and it clearly does) I will lead the court in a round of F3 NOLA Style Yoga to provide an example of how one should properly pay for a beatdown….through pain.
The Court did the following exercises:
• Downward Dog Merkins x 20
• Warrior I Bonnie Blairs x 5At this time the court yields the floor to the Respondent:
MAY IT PLEASE THE COURT:
Kuch: the charges against me are serious, and I apologize to this Honorable Court and the Metry contingent on hand for the following:
• Any time one of your wives saw me in one of my super hot tank tops and accidentally called you Kuch during intimate conversations during the following week.
• For all of those times you got home and didn’t have to throw your $100 pair of tennis shoes in the dryer or place them on the outside A/C unit.
• For using the exicon in an attempt to bring more variety to workouts and to make them more interesting.
• For giving you an opportunity to gain mobility and prevent injuries.
• For giving you a safe place to wear your yoga pants.In my defense, I come before the Court with exercises I believe will please Sheriff Frac Sac.
The thang: 9 minute ascending EMOM burpee pyramid starting at 6 burpees and going through 14. On the dark side of the levee with visibility low, appropriate tunes were selected: Metallica’s “One” on repeat throughout the 9 minutes. Mumblechatter ensued. T-claps to the 4 people who got every single burpee. It was dark, but I recall Triple Shift, Sheriff Frac, The Hon. Hawgcycle, and one more (maybe Mahatma?)I reserve the remainder of my time for rebuttal:
THE MORE SERIOUS ALLEGATIONS
Judge Hawgcycle: It is the understanding of this court that Mr. Kuch has manipulated dozens of men in the greater New Orleans area using aggressive, psychological techniques. Through his manipulation he has convinced them to leave their comfortable, yet joyless lives, and follow him in the Gloom of F3 NOLA. Mr. Kuch’s aggressive behavior does not stop there. He constantly terrorizes men, texting them each evening to pressure them into posting in the Gloom. He is known to arrive in their driveway, yanking them from the comforts of their home and taking them to that morning’s workout. There have been allegations that he has an organized a car pool ring, known only as the LVCC, that terrorizes the Lakeview Community every weekday morning. The court does not take these allegations lightly. If it pleases the court (and it obviously does) we will now participate in an exercise to prove how psychotic this man is. May I have a volunteer?
Kennah-Bruh raised his hand
6 cones(representing the men of this world) were set out about 10 yards apart along the bike path. Kennah-Bruh played the role of Kuch and it was his job to make sure each cone was standing. All other members of the court represented the Cares of the World and their job was to knock the cones down. After knocking a cone over, you run to the top of the levee, then you can come back and knock cones over again.
We did this for about 4 minutes. Kennah-Bruh worked valiantly to keep the cones upright, but he was unable to do so. At this point Kennah-Bruh petitioned the court for assistance.
Mambi joined Kennah-Bruh and over the next 3 minutes they worked together to keep the cones upright. They had better results, but many cones continued to be knocked down.
Triple Shift petitioned the court to join Mambi and Kennah-Bruh. With three men monitoring 6 cones it was more difficult for the Cares of the World to knock cones down. It became clear by then end of the exercise that anything greater than a one-to-one ratio of Kuchs to cones would be optimal. The court rests upon the argument that this is the goal of Kuch, to create an army of men in Lakeview that are constantly protecting the well-being of others.
IN MY FURTHER DEFENSE:
I throw myself at the mercy of this Court and acknowledge the seriousness of the transgressions, especially the yoga. Who could have known when this all started that only months later, F3 men would be showing up to workouts in yoga pants and their newest Lululemon attire. I take no joy in the yoga-fying of f3 New Orleans, and again in my defense, I think most of the uptown guys already had a considerable amount of Lululemon athleticasual wear for all seasons. I suggest it could have been worse – I’ve never made a man wear Notre Dame shoes. I don’t get people’s feet wet when I Q. There is a lot respect for shoes in the LVCC. I’ve never asked a man to take a 12-hour stroll with a 30-pound backpack or run 100 miles through the damn woods. But still, in light of the charges against me, with my last act as champion of this AO, soon to deposed, I set my sights on one final goal.
Now, some may say this goal is completely out of reach, like teaching the blind to see or the deaf to hear. I prefer to think of it as a “lifetime project,” something that we know will take many many eons to attain, but remains attainable, in theory at least, nonetheless. That goal: Bring a modicum of frisbee competency to Metry.
The thang: Gather in a circle, 2 in the middle, guys in the circle pass the frisbee around, and everytime it hits the ground, 5 merks for everyone in the circle and 2 new people in the middle. There. Were. Many. Merkins. I lost count quickly. However, as time went on, we were able to string together some rallies, so I feel like we took an important step. We will see next time we all step on the field.
In all seriousness, briefly: Thanks for having me fellas. Thanks for a truly unique and creative beatdown, Hawg. Thanks for the encouragement, and thanks for bearing with me for the stuff that did not work as well. Frisindian run…. Enjoyed spending some time with my Metry brothers. I will be back. Congrats to Hawg, truly a HIM.
VERDICT:
Court was adjourned around the flag of the United States of America. After instructions from the lead juror, Mr. Mambi, the jury quickly returned a unanimous guilty verdict on all counts. It is hereby proclaimed by this court that Mr. Kuch has been found guilty of being a slick talking, yoga posing, Bernie Sanders loving, Clown Car driving, Emotional Headlocking, Accountability Providing, Encouraging, High Impact Man and is hearby relieved of his duties as the Champion Q of F3 New Orleans and is sentenced to 6 months of Community Service in the Pontiff District teaching the most uncoordinated men in the F3 NOLA region the fundamentals of Frisbee.
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EnJOYing Proper Form Monday – from Triple Shift
What I love about F3 is that there are no rules…but there are five core principles! With such a focus on reps, heart rate, distance covered, and the desire to drive many to sheer exhaustion in a workout, I’ve wanted to focus an entire workout on proper form for some time. With proper form comes greater strength, a reduction for injury and the increased likelyhood of consistency. There is an old saying in the fitness industry that anyone can make you tired, but a professional makes you better. With that in mind, I wanted to help the four other PAX members who joined me get better.
The exercises that were discussed and performed were the Side Straddle Hop, 6 count Burpee, Squat, Overhead Press, Bicep Curl, Bulgarian Split Squat, Goblet Squat, Merkin, Pistol Squat, Alabama Wife Pleaser (Glute Bridge). Most of the exercises were performed with a coupon and with an 8 count cadence.
We finished off with some mobility, a COT and prayers for the continued growth of F3! Specifically, I challenged the PAX present to call another PAX member this week that you haven’t seen in sometime and invite them back out or better yet, offer to pick them up for a workout. Truly thankful for your friendship and camaraderie!
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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 x20Moseyed 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 x12Pax 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!
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4 Good men making a better world – from Kenna Brah
Warm up
Light Jog, Butt Kicker, High Knees
Hillbillies 30x
Toy Soldier 30x
Arm Circles 30x each move
Rnd 1
3 Rnds – 1 Min each ( 15 min )
1. 4 Cones Jog around
2. SSH
3. Left/Right Over Cones
4. Straight Sit up – Arms out
Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
Decline Merkins
Single Leg Squats
Ring Rows
Side Leaning Pulls
Xtra
10 – Kneeling Getups
On Knees Feet brace – lean forward
Walk Back
Balance work and squats on curbAnnouncement/Intentions/Prayer
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Frac’n Awesome – from Fracsac
YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding prayer to inspire YHC into taking the Q. With the shovel flag planted, a brief disclaimer was given, then we got to it.
Short lap around the parking lot.
IW IC x 15
GG IC x 10
AV IC x 10
HB IC x 15
Bat Wings ending with MNC and dancing!The Thang
The Motivator! Deconstructed SSH starting at 10 down to 1.
11s with Burpees and Big Boi sit-ups in the parking lot. Mode of transportation was running.
Mosey to base of pier for Dora:
100 hand release Merkins
200 LBC
300 squatsOne pax does the exercise and the other runs around palm tree circle and back.
We had 2 planes pass overhead, so more burpees!
COT
All 5 core principles adhered to by 2 HIMs!
SYITG