F3 New Orleans

Tag: Landing Strip

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Forgot I signed up to Q by Dry Socket – from Cyrous Ardalan

    A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
    We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
    We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 Squats

    Then we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.

    Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.

    So then we began a nice game of ring of fire with 20 merkins total 2 times around.

    After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.

    Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.

    All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.

  • Running in Circles – from Tinkles

    Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.

    Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches

    The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!

    Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!

  • Some Things to Consider – from Tinkles

    I do not think I have ever actually taken the time to honor MLK day. Maybe in elementary school before it was holiday. Though back then it could have been mentioned in the context of replacing Robert E. Lee day. Embarrassing to admit, but of course change only comes when you are willing to take an honest look at things. I have never been against the holiday, though I certainly looked at it as a day off or an opportunity for a long weekend. But this is what we all love about F3. Of course, the challenges are physical en face, but those of us that stick with F3 realize that its being challenged in ways much beyond the physical are what keeps us coming back. I couldn’t be prouder of my 45+ minutes spent today with my brothers.

    I enjoy history and geography and was vaguely familiar with the story behind the Black Pearl neighborhood. I did not know that before it was the Black Pearl it was N-town. Before it was N-town it was N-town sans abbreviation. It was home to many of the domestic employees and laborers that powered to Uptown economy. It is now 67% white. Despite this changing demographic, it is still home to highest density of churches (not verified) that you will find in a neighborhood. One of those churches is Mount Moriah Baptist Church. Mahalia Jackson, the famous New Orleans gospel singer, got her start at this very church. The most pleasant surprise of my reading was that Mahalia Jackson sang the opening hymn before Dr. Martin Luther King’s ‘dream’ speech at the National Mall! I amazed at the blessings to be found should you be willing to look for them. Thanks to those who joined me this morning.

    The Thang:
    • Warm-up: SSH X 28 (mind fart, no meaning), Grass grabber X 20, IW X 20, Hillbilly X 20
    • Black Pearl neighborhood run and tour:

    o Broadway Mission Baptist Church: standard plank for 2 minutes
    o Mount Moriah Baptist Church: elbow plank for 2 minutes
    o Greater Pleasant Green Baptist Church: panther plank for 2 minutes
    o Plymouth Rock Baptist Church: side plank/arm raise 1 minute each side
    o Zion Travelers Baptist Church: contralateral arm and leg up and hold, 1 minute each side
    o Williams United Methodist Church: elbow plan/arm raise 1 minute each side
    o St. Charles Avenue Baptist Church: merkin ring of fire x 3

    • Drew Brees memorial, 9 burpees in front of Drew Brees’s house (it is F3 afterall)

    Back to the flag and few minutes late and with Landing Strip walking slow to avoid a mid workout poop (moop). Great talk lead by Sandbar about how MLK often spoke of the importance of communities coming together in times of crisis. Words that definitely apply today. Thanks for the opportunity to lead!

  • No crossing the tracks – from Mariah

    six pax this morning for 5 miles at Tsunami.
    We set out to run the usual levee route, but when we exited Audubon Park and hit the levee the 5:30 Kansas City Southern was chugging its way out of town. So a no-go on the Levee but we detoured along River road and then cut back and took St Charles up to Carrollton and then Oak St back through Tulane, taking Freret over to Nashville, then back down to St Charles, and back to the flag. 5 miles on the dot, with 6 mins to spare.

  • 12 Days of Fitmas – from Bolt

    The mosquitoes turned out along with 20 PAX total for my VQ. Feeding on energy from the group we started with a short mosey around the clubhouse parking lot to circle up at the pavilion for an attempt to warm up enough for lactic acid to be released. I think I’m the only one who experienced that after SSH, Lounge Singers on each side (Angie’s List’s new favorite), Grass Grabbers in the middle, Peter Parkers, Parker Peters, Hillbilly Squats, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love.

    The workout began with really bad singing of the 12 Days of Fitmas, taking us through 12 different exercises with guest singing appearances from Kermit the Frog and/or Cookie Monster depending on who you ask.
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 tuck jacks (twice), 15 jump lunges, 20 tricep dips, 20 burpees, 30 mountain climbers, 15 Vladimir Douillies, 20 merkins. Mosey to flag for 20 dying cockroaches, CoT, name-o-rama: welcoming in FNG, Escrow, and finishing with announcements/intentions and prayer. F2 coffeeteria followed, immediately preceded by hosing the dog crap off my shoe which I apparently carried the entire workout.

  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • Thank you F3

    Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…

    Disclaimer and Mosey followed by Warmup consisting of…

    SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10

    The Thang:

    Indian Run 1/4mile(ish) for 3 rotations of…

    Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.

    Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…

    Jack Webbs X 10

    Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…

    Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO

    Quick mosey another 1/4 mile(ish) to the next stop for…

    Some more Jack Webbs…started from 5 on up to 10

    Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…

    Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs

    Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.

    Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.