F3 New Orleans

Tag: Landing Strip

  • Hurpees (Hand Release Burpees) – The Gift That Keeps On Giving

    After the PAX moseyed up to our usual WPM meeting spot in front of the Audubon Park fountains at 5:30AM, QIC asked if we had any FNGs, which we did not, and welcomed our out of town guest, Iron Horse, from F3 Tallahassee. Imagine Iron Horse’s surprise when he was informed that he came all the way to New Orleans to receive a Hurpees beat down with his F3 NOLA brothers. The disclaimer was announced, and the PAX performed 5 Hurpees on their own before moseying to the lawn in front of Tulane University for warm up. The warmup consisted of the following, all in cadence:

    Imperial Walkers x 20, Windmills x 15, Arm Circles Front and Back x 10

    Before greeting Touchdown Jesus on the lawn in front of Loyola University, the PAX knocked out 5 Hurpees on their own.

    Once at the Loyola Lawn, the PAX partnered up to perform a 30, 60, 90 DORA consisting of Hurpees, Low Slow Squats, and Real Freddie Mercuries, respectively. While PAX 1 was exercising, PAX 2 had to cross the lawn as his favorite animal. PAX 1 and 2 alternated until all exercises were complete. QIC witnessed several Bear Crawls, Crab Walks, Bunny Hops, one Squirrel Slink, and something that resembled a wounded Duck Walk.

    After a 10 count by King Kong, the PAX moseyed to the base of WPM where we split into 3 lines for an Indian Run up to the 4th floor. Even though QIC directed the left and right lines to sprint on the outside, this direction was not followed. QIC did not realize that Hurpees negatively impacted the PAX’s hearing.

    Once on the 4th floor, Brown Bag was asked to indulge the PAX in a 20 count. Upon conclusion, the PAX circled up for a round of Jack Webbs. After several groans, the PAX progressed through the Jack Webbs to complete 10 merkins and 20 air presses. Before gathering to conquer the remainder of WPM, the PAX performed 5 Hurpees on their own.

    The PAX continued to the top of WPM sprinting on the flats and running backwards up the inclines. Once gathered under the stars, the PAX circled up again, this time for a round robin of MARY. QIC started the festivities with a slow cadence of Penguins x 15. The remaining exercises were as follows:

    War Eagle – Dying Cockroach x 15

    Brown Bag – Real Freddie Mercuries x 20

    Bartman – J Los x 20

    Angie’s List – LBCs x 40 (ridiculous)

    Quarter Pipe – I’m going to call this a low plank, reverse wife pleaser x 15 Imagine the PAX on Airline Highway, in the act of contracting a real case of Hurpees. The PAX would have been happy doing these on a crawfish farm, if you get my drift…

    After five more Hurpees on their own, the PAX moseyed down the stairs and gathered in front of TDJ for a brief round of shoulder, quad, and hamstring stretches, to which Angie’s List exclaimed was the cure for our recurring case of Hurpees.

    The COT commenced with a count off, name-o-rama, announcements, intentions, and a closing prayer. The PAX was then dismissed for additional treatment.

  • Dog Poop on the Levee

    20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

    Warm-ups in cadence

    Toe Touches x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Hill Billies x 20

    The Levee with Dog Poop

    Walked over to the levee. We did the following sets.

    Set 1

    Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.

    • 10 Burpees OYO
    • 20 Lunges IC
    • 20 Imperial Walkers IC
    • 20 Merkins IC (slow version)
    • 20 Plankjacks IC
    • 20 Slow low Squats IC

    Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

    Set 2

    Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.

    • 10 Burpees OYO
    • 20 Mountain Climbers IC
    • 20 Peter Parkers IC
    • 20 Parker Peters IC
    • 20 Shoulder Taps IC

    Set 3

    Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.

    • 10 Burpees OYO
    • 20 Genuflex IC
    • 20 Jump Lunges OYO
    • 20 Jump Squats OYO

    Moseyed to the front of Audubon Zoo and did the following:

    • Curb Jumps x 20 IC
    • Slow Derkins x 20 IC
    • 6-inches Boxcutter x 15 IC
    • Little Holding Crunches x 20 IC
    • Dying Cockroach x 20 IC

    COT

    Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

  • Im a Virgin and this is my first time. April Fools, Fools.

    YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.

    20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.

    THE WARM UP

    • SSHx20
    • ACX10
    • RACX9 (Just to mess with Seaman)
    • WMx20
    • on you face for-
    • MCx20
    • Stay down. That means you Jingle Vader.
    • PPx20
    • PPx20
    • Merkinsx20

    Next we mosey’d to the rowbars and split into 4 groups.

    • Group 1 10 burpees
    • Group 2 Plank Jacks
    • Group 3 Squats
    • Group 4 Rowbar Pull Ups

    YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.

    AROD

    • YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
    • 100 Merkins
    • 200 Plank Jacks
    • 300 Dips (quickly modified to 100 after attempting post-merkin dips.

    After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.

    • Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
    • Jingle Vader- Dying Cockroach.
    • Brown Bag- WW2 Situps
    • Nip Tuck- Might have been American Hammer?
    • Someone- LBC’s?
    • Bartman maybe Boxcutters?

    Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.

    Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.

    Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.

    Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.

    Announcements-

    I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.

    -Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.

    -Brown Bag sells beer and has new beer he is selling.

    -Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.

    -There may have been other which I have forgotten.

    Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.

    Thank yall for keeping me accountable and the opportunity to lead.

  • Techno-Free Beatdowns

    YHC knows he’s old school, old fashioned, and just plain old.  #RespectHasItsDrawbacks.  For the COT, he utterly–and proudly–failed in his effort to record the names of the 28!!! PAX who posted in the gloom.  Even with Mariah’s held (#TClaps), it was hopeless.  Thank God our beatdowns are (generally) techno-free.

    With a quick disclaimer (and YHC’s failure yet again to ask whether there were any FNGs, of which there were none), the PAX was off to the soccer fields in front of Audubon for the first COP:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Grass Grabbers 25xIC
    • Merkins 25xIC
    • Low Slow Squats 25xIC (with a lagniappe of 5 burpees OYO in the middle)

    Mosey over to the levee for some Elevens: ten burpees down to one at the bottom of the levee, and one jump squat up to ten at the top.

    Then mosey over to the Audubon statue for some Dora 1-2-3: PAX paired up for 100 dips, 200 squats and 300 LBCs.

    Then mosey back to one of the soccer fields (to get our of ears’ reach of the Clipboard barking out numbers and orders to the hapless Wallets in Tights) for a quick round of Mary:

    • American Hammer 20xIC
    • Dying Cockroach 20xIC (keep feet up for next round)
    • Flutter Kicks 20xIC (keep feet up for next round)
    • Hello Dolly 20xIC
    • Crunchy Frog 20xIC

    Mosey back to the flag for COT and YHC’s complete inability to work either a video or audio stream on his cell phone.  There was a PAX of 28, but YHC (with the help of other PAX, @TClaps) could recall all but one.  So apologies to that one PAX, who gets credit from the SkyQ even though he’s anonymous (at least for now) to us mortals.


  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • Chilly, wet and windy, but no farts

    It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.

  • Run Mountain Run

    37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.

    We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:

    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC

    Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.

    At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.

    We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.

    We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.

    86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.

    Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.

    Walleye

  • It never rains in the Ukraine

    With a spot on rain forecast by Chiquita, YHC opted to forgo a trip to levee. Instead we had a heavy dose of shoulder & core work. JV grumbled a bit but nevertheless 14 PAX stayed close to shelter as the skies opened up.

    First we mosyed to bandstand for a warm-up COP and a healthy amount of duck fecal matter:

    SSHx20, PPx20, HBx20, PPx20 & SJx20

    Moseyed to the track for some fun with the running man:

    1 burpee at the 1st man, 2 at the second and so forth not knowing the end result until we reached the monkey bar. Finished with nine burpees then hit the bar:

    4 four groups rotated with 7 pull-ups, squats, LBCs & Dips

    Lined up back on the track for another run round of running man:

    2 shoulder-tap merkins at the 1st increasing by 2 until we finish with 18. YHC pulled an audible after 10 to finish with squat jumps from 12-18.

    Moseyed to the shelter as the rain starts coming down.

    COP of mary:

    Flutter Kicks x20, Cockroach x20, Dolly x20, Russian Twist x20, Real Freddie x20

    On the benches:

    RLSU x30, Dips x20, RLPU x20, Incline Mekins x20, Right Leg Bulgarian Split Lunges x20

    Back to a COP:

    Plank-o-rama with 10 Nolan Ryans on each side

    Back to bench:

    LLSU x30, Dips x15, LLPU x20, Left Leg Bulgarian Split Lunges x20

    Last COP:

    Rosalita x20, Elbow MCs X20 & mission impossible for 20 sec

    Moseyed back to flag for count off, name-o-rama & prayer.

    Thanks for good start to the week…

  • Three is the magic number

    15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:

    • High Knees to the 1st light post then 3 burpees
    • Butt Kicks to the 2nd light post then 3 burpees
    • Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
    • Bear crawls to the last with 3 burpees

    Then a quick circle-up before taking to the track:

    • 20 SSH, 20 MC, 20 HB & 20 PJ

    Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.

    Stopping by a light post – 10 burpees w/three merkins each for 30 total

    Back to track with a hands up indian run to the fountain benches:

    • LLSU x26, Dips x15, LLPU x15, Dips x10, RLSU x20, Incline merkins x10, RLPU x15, Decline Parker Peters x10 w/ a 5 Decline Merkins kicker

    Back to the track for an Indian run to the green. Another circle-up for Mary:

    • RT x20, Decline PP x20, Flutter Kicks x15, Hello Dolly x15, Real Freddies x15 & RT X20

    Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.

    Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”

  • #42

    Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.

    “Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”

    No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.

    • Brief mosey to Tulane’s front yard for an oval warmup
      • Side Straddle Hop x 25
      • Imperial Walker Squats x 20
      • Arm Circles Forward/Back x 15
    • Mosey to top of the Mountain via the stairs
      • 11’s comprised of Leg Raises and Burpees
      • LBC’s OYO to wait for the 6
      • Merkins x 10
    • Mosey down the Mountain to Touchdown Jesus via stairs
      • Pax formed groups of 3
      • Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
      • DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
      • Merkins x 10
      • Dying Cockroach x 20

    “This ain’t fun. But you watch me, I’ll get it done.”

    It sure ain’t always fun, but it’s worth it.

    I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”

    Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives