F3 New Orleans

Tag: Mahatma

  • Everyone Loves BLIMPS

    4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Hillbillies IC x 15
    • Bat wings – AC, OC, SC, MNC

    YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.

    BLIMPS

    • Burpees x 5
    • Lunges (4 count) x 10
    • Imperial Walkers (4 count) x 15
    • Merkins x 20
    • Plank Jacks (4 count) x 25
    • Squats (low slow) x 30

    Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.

    Mini Dora 1..2..3

    • Partner up
    • 50 Burpees
    • 100 Imperial Walkers (4 count)
    • 150 Low Slow Squats

    Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.

    Mosey back to VSF. Finish off with 2 minutes of planking.

    COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.

    NMM

    • YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
    • YHC was asked to dial down the burpees a little. I tried…..
    • The cool low humidity weather of Fall is finally here, and much welcomed.
    • Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
    • F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.


    SYITG

  • Cool Breeze at Whoopie

    Cooler weather, but still a hot beat down

    With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

    15 each of:
    Arm Circles fwd/bkwd
    Hill BIllies
    Imperial Walkers
    SSH
    Grass Grabbers

    Introducing the new guys to 21’s
    SSH, Abe Vigoda’s, Mountain Climbers

    Main Thang
    Introducing 7 of Diamonds using the levee
    Starting on top, then down,up and over then up again to beginning.
    7 Merkins
    14 Bonnie Blairs ( 1-1)
    21 Squats
    28 Flutter kicks (2-1)
    21 Squats
    14 Bonnie Blairs
    7 Merkins

    Revisit 21’s
    SSH, then facing out of the circle, ABE VIGODA’s
    With a few min remaining 5 sets of Static Wife Pleasers
    Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

    We done!
    Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
    Great work guys!!



  • Wally Run Heavyweights

    4 Pax posted at the Wally Run on a very humid Thursday in the gloom. At 0530 YHC asked who was going to write the BB, and the silence hung in the air, held up by the humidity. So, YHC gave a disclaimer, and said run!

    We all ran. The end.

    COT with announcements, intentions, and closed with a prayer to the Sky Q.

    NMM

    • YHC is feeling a lot better, it’s amazing how much better one can breathe without blood clots in the lungs. YHC ran 4 miles. Not bad, but not good enough. Time to get back to where things were before PE, and then progress beyond.
    • Still no lights at Pontiff.
    • After the COT, the four of us talked about how we all became bigger men over the last few months, which is slowing us down. We want to be HIM’s but have a little less FUPA to ease our strain on the Big Ball. With that, Mahatma challenged us to meet back at the Wally Run the Thursday before Labor Day 2021, and report back on how much less of a man each of us have become. Challenge accepted!

    SYITG

  • Broken Metronome @Mothership

    Mosey down Dreyfous, around the Great Lawn, back on Dreyfous and over the bridge to the Anseman Oak for warmup:

    • SSH
    • Pagodas
    • Grass Grabbers
    • Batwing
    • Imperial Walkers
    • Hill Billys

    Mosey to Solomon Place Path then, bear crawl to Allard Blvd path. LBCs to wait for six.

    Crab Walk to Sherwood Forest Drive path. LBCs to wait for six.

    Lunge walk to corner of Carrollton Ave and City Park Ave.

    Mosey to Dreyfous Meadow for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks

    Mosey to Great for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks
    • Supermans

    One round of Mary Fire

    Mosey back to circle of trust

    Count-off, Name-O-Rama, Intentions, and quick reflection on words attributed to Michelangelo: “The sculpture is already complete within the marble block before I start my work. It is already there, I just have to chisel away the superfluous material.” For me, F3 is a tool for this, and for sculpting ourselves physically and mentally. Chipping away at what doesn’t fit. Supporting each other and building our guardrails. Also reflection about my two kids, 6 and 4, and their intense sincerity. We are born sincere, though it can get lost as we age and get a bit more defensive. We can and should re-find it and nurture it.

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • La Vue de D’gloom

    La Vue de D’gloom

    Four pax rallied for the 60-minute beatdown.  Circled up for warmup by the shoreline for SSH, windmill, peter parker, parker peter, mtn climber, caterpillar, arm circles f/b, grass grabber, low slow squats, self lovin’.

    Moseyed westward to the benches.

    7s over the levee:   cataline wine mixer, 5x prisoner kneels, wife pleaser situps, 5x reverse lunges down levee

    Tabata sequence with rocks + 80s Rock:  ~1 min w/20 sec recovery

    • Lunge twist with rock
    • Flutters
    • On back vertical rock lift
    • Slow burpees
    • On back horizontal rock rotation
    • Hello dolly
    • Plank moving rock R/L
    • American hammer w/rock
    • J Lo
    • Curls

    Moseyed back to concrete ramp:  35s

    • 7 burpees
    • 14 dirkins
    • 21 incline situps
    • 28 side squats
    • 35 x  2 penquins

    Abs

    • 20x LBC
    • 20x Freddy M.
    • 20x Dying C.

    To burn down the clock, onward to levee for several Hawg-style descents forward, ascents backward (heavily modified by Vagabond)

    Circle ‘round flag, count / ID / COT

    God bless F3Nola – Strength and Honor

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool