F3 New Orleans

Tag: Left Eye

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • RC was “Peachless”

    No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was a no show, I figured it was time to get moving. We moseyed to our normal RC warm up spot. Disclaimer was given for the group as this was going to be a PAX lead beatdown. Mahatma (initial QIC) set to ground rules, ALL would be called out to lead. The warm up began:

    All in cadence 15 – 30 

    • SSH – Mahatma 
    • Hill Billy Cow Bell
    • King Kong
    • WindMills Baby Face
    • Grass Grabers Madula
    • Arm Circles Screw Top

    Grab a Rock – Mosey to the open field

    Pax lined up for a 7

    KK called out ManMakers then run 25 yards for Bobby Hurley 

    RugaRu – Partner Dora – 50 cross over Merkins, 100 Curls, 150 Squats – While pax 1 starts exerciser, pax 2 runs 25 yards and back – switch and keep building toward the #.  

    Mosey back toward the rock pile BUT there was still time for a Ring of PAX where one by one each Pax lead an effort.   Memory loss- If you’ve read to this point feel free to update or send a shoutout through Mumblechatter and I’ll update. 

    Return Rocks – Mosey back to flag.

    COT – After count off and Name O Rama – Pax named and welcomed Swisher-Sweets.   Intentions and Prayers of Thanks.

    Honestly this is F3 at it’s roots – Men leading Men.  Great effort by all. 

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • Lost Left Eye

    8 men arrived at the Foundry in the dark. Sadly, we lost one along the way, but were reunited in the end. The usual disclaimer and off we go.

    We moseyed down Roosevelt Mall, and stopped half way for the 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

    We continued our mosey to the end of Roosevelt Mall for the 2nd COP: Legs. Low slow squats x 10 IC, Side lunges x 10 IC, Al Gore x 10 IC, Jump lunges x 10 IC

    Next off to the Foundry for some circuits. 4 stations with 2 men each. 2 circuits of Pull-ups, Squats, Dips, WWII sit-ups (15 count), followed by 2 circuits of Body Rows, Lunges, Hanging Knee-Ups, Crunchy Frogs (10 count).

    This is where things got dicey in the dark. We moseyed down the back drive, stopping at each light post for 10 Merkins. Then we lost Left Eye. We turned left, he turned right, things got fouled up, and YHC did a terrible job of keeping the Pax together. Tool circled back for our lost man, but alas, Left Eye could not be found.

    At the track, we paired up and completed 2 laps with one Pax sprinting 200 yards while the other Pax cut across the field. Then we circled at the end of the track for some Mary. Flutter kicks x 20 IC, LBC’s x 20 IC, Hello Dolly x 20 IC, Penguins x 20 IC.

    We moseyed back to the flag, ready to jump in the car to go find our Lost Left Eye. When out of the gloom, Left Eye appeared. He made an extra mosey to NOMA, then found his way back to the flag. Count-off, Name-o-rama, announcements, intentions, and a prayer. Luckily we were reunited in the end. A good reminder to always circle back for the 6, and leave no man behind. Thanks for letting me lead. I’ll do better next time!

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • Strength in Repetition

    My first attempt at a MuscleShip beatdown was today and a bit out my comfort zone. This is given the effort of not incorporating running (which I love so much). But we did, and needless to say this eventually adds up to a number of repetitions and exercises and counting…. But it was a great challenge and so were a select number of PAX to focus on strength on a mild March morning in City Park.

    Off we got to the museum lawn for warm ups:

    25 — IW

    20 – Peter Parkers

    30 – Arm circles

    25- Grass Touches

    Off to the field across the street for additional warm up via a modified “Red Barchetta”

    Run to 10 trees out — 50 SSH

    Run to 8 trees out — 40 Mountain Climbers

    Run to 6 trees out — 30 LBCs

    Run to 4 trees out — 20 Merkins

    2 trees out — 10 Burpees

    Stay put in same field and now a Bear crawl and Merkin circle

    All pax in a circle, rotate counter clock wise via bear crawl, when Q says stop, 10 merkin waterfall amoung PAX, (4) stops, 360 degrees….

    Next to the fountain to “Roll the Bones” with my infamous exercise dice:

    Did this for ~ 20 minutes, highlights:

    Rolled (4) 1 minute planks…

    30 Squats was also popular as the entire PAX took turns rolling…

    We also saw some burpees, jump squats. SSHs, etc.

    No one rolled the (3) min rest…..

    Continue on to a Jack Moses X 10 sets. each set was a plank jack increasing in quantity followed by 2 squat presses for each plank jacks. Left eye did make note of the pain of squat press as numbers got higher despite nothing in our hands.

    Finally some time filling Mary:

    Hello Dolly X 25

    Freddie Mercury — (30)

    LBC — (25)

    Burps — (10) on our own

    Ended off with count, name a rama, announcements, intentions, COT

    Lots of repetion and work for all, entire PAX did great!!! That is all.

    Se y’all on the radio.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • Muscle-Ship or is it Block City?

    With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.

    Warm Up – At Muscle-ship we get JACK-ed

    SSH x 20

    Imperial Walker x2 0

    Grass Grabbers x 20

    Seal Jacks x 20

    Red Bulls Smurf Jacks x 15

    Plank Jacks x 20

    Arm Circle Fwd & Rev x 15 each way

    Thang 1 BLIMP Mosey to the blocks.

    Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.

    Grab a block and partner up!

    Thang 2 – DORA 1 – 2 – 3 – 2 – 1

    PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:

    100 Thrusters

    200 Curls for the Girls

    300 Chest Press

    200 Goblet Squats

    100 Tricep Extensions

    Mosey back the Fountain

    Thang 3 – Fountain work

    Right Leg Step up x 15

    Incline Mercks x 10

    Left leg step up x 15

    Decline Mercks x 10

    Bulgarian Split Squats r leg up x 15

    Bulgarian Split Squats l leg up x 15

    Mosey to the flag and circle up for some Mary

    LBC’s x 20

    Dying Cockroach x 20

    Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)

    Penguins x 20

    American Hammer x 15

    Freddie Mercury x 20

    COT

    Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer

    Another good beatdown! Thanks as always for the opportunity to lead.

    SYITG.

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool