F3 New Orleans

Tag: Mahatma

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • 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       

  • Tire Flipping at The MuscleShip RV1

    1st Shot at Qing the newest AO – I showed up early to drop off the “tire” and set up the cynderblock playground then ran to the fountain to get things kicked off. 

    Disclaimer – mousy to the “long way” to the playground – with the muscle flag stand, exactly 1/2 mile.  Circle up for a quick warmup.  All in cadence:

    SSH x 20

    Scorpion Kicks 10 x each leg

    Shoulder Taps x 12

    Everyone grab a block – mousy over to edge of the field and line up.

    1st Effort – Bear crawl out 30 yards with block –  perform 10 merkins – Bear crawl back with block – 5 man makers

    2nd Effort – Kong out 30 yards with block – perform 10 merkins – Kong back with block – 5 man makers 

    Count off 1,2,3

    Group 1 – tunnel block slide – pull the block under yourself passing it to next pax get up run to the end waiting for the block to be slide down – continue to mark and head back to the start.

    Group 2 – over under with the block – out and back to the mark

    Group 3 – 10 curls – 10 squat press – 10 man makers – continue until both group 1 and 2 complete their journey

    Rinse and Repeat

    Group 1 – Timer – Indian style tire flip, jump through then go to the back of the line. Challenge apprx 40 yards.

    Group 2 – Sledgehammer tire slam. 100 count each Pax does 10 reps while the rest of the group does alternating block step overs. If rep count reached then each Pax does 5…..

    Group 3 – block squats, deep block merkins, alternating block merkins, overhead block press

    Rotate through all 3 stations.

    Before returning blocks – 2 sets of arms in cadence curls x 20 with 10 secs rest then overhead tricep press x 20

    Roll tire back to QIC truck – Tool recommended Pax should run around the tire while rolling to the truck – challenge complete.

    Indian Run back with the Muscle Flag stand in hand leading the charge.

    4 minutes of Mary finish with 3 burpees.

    COT – Count off, Name O, Intentions, Prayer of Thanksgiving.

  • We’ll Never Finish in 45 Min….Yep it took 47

    I’ve been talking about it for some time now and had it loaded in my truck; the tractor tire was armor-alled and ready to roll……yet the levee was calling.

    Quick disclaimer and a challenge to push yourself to the limit before giving in. Mosey around the fountain to circle up for the warm up.

    All in cadence:

    Low Slow Squats x 10

    Leg swing left x 12 then right x 12

    SSH x 20

    Scorpion kicks x 10

    Shoulder taps x 15

    Pax moseyed up the levee – Q gave instructions – Indian run, disperse – Repeater 

    – once Pax gets to the front of the line he yells out his choice of an exercise movement then yells disperse – ALL pax runs to either side of levee and performs the  movement x 3.  Each time the next Pax runs to the front and gives the next exercise movement the Pax runs down to either side of the levee and performs the movement x 3 THEN runs up and over to repeat the 1st.  Each time a Pax gives a new movement all other movements are then repeated after running up and over the levee.   Regardless on how you count it…..we ran a lot of levees! 2.8 miles up and over

    This was on the boarder line of insane….and there was a lot of “chirping” by the those normally expected yet every pax pushed through and completed the task.  

    No time to spare mosey to the flags!

     COT

    Count off – Name O Roma – FGN made his presence known with a LOT more details so fittingly we came up with TMI!  He’s a welcome addition to our PAX and will be pushed by Hokie Pokey to make the Uptowner. 

    QIC was no doubt disappointed NOT having time to roll out the tire but none the less proud of the brothers on hand that pushed through!

    It’s a blessing and honor to lead!

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • 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!

  • The Muscleship Launch

    “Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin

    The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage.  This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown.  Several guys got in some RRR miles before blast off…T-claps!  As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot.  After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.

    Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20.  In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance.  Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.      

    Warmup Part 2:   Short mosey to the banks of The Big Lake for some Planking and Merkins.  We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.   

    Foundry:  Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B:  Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass.  Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.

    Lake-North Side:  Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke. 

    Lake-South Side:  After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track.  We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem. 

    Lelong Drive for Cinco de Cardio:  Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership.  We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale. 

    One minute left so back to the flag to call it a morning.  COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name.  Also, YHC thanked the PAX for posting and making The Muscleship launch a success.  YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat.  The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that.  YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery.  Thanks to the PAX for pushing hard and helping to make it a good one! 

    Tool       

  • Everyone Needs a Friend from St. Bernard

    • Kuch: next, we’re going to do 11’s, but a little different
    • Da Parish: How is this 11’s?
    • K: Well you go back and forth and do a different exercise on each side of the levee like 11’s, but we’re going to do it together.
    • DP: So you don’t count to 11?
    • K: Well, No
    • DP: Those are not 11’s
    • K: Look, I’m new here, okay?

    Cool, dry mornings at Okwata with a hint of a sunrise thrown in truly make the 5 AM wake-up call worth every minute of lost sleep. At 5:30 this morning, as we started out over the dark course ahead, I mumbled out a brief disclaimer and off we went into the 40 degree gloom for a bit of a leg workout. T-claps to Rudy who had already run a couple miles at that point, a decision he may have later come to regret…

    WARMUP

    • IW’s x 24 (everyone always starts with SSH, so we switched it up a little)
    • SSHx25 (a very little in fact)
    • Windmills x 15
    • Parker Peter x 25
    • 5 8-count bodybuilders OYO just for a bit of practice…
    • Mosey across the street and down the lakefront past canal for…

    FIRST EXERCISE

    Route 55, 8-count bodybuilders OUT, Low-Slow-Squats IN

    Route 55 v2, Low-Slow-Squats OUT, 8-count bodybuilders IN

    The nice thing about 8-count bodybuilder is, if you do enough of them, they make burpees feel like side straddle hops. I felt it was important to put this contrast on full display for the PAX in attendance, so we moseyed to the foot of canal for….

    SECOND EXERCISE

    “11’s”

    All Pax do one exercise for one minute on one side of the levee, and then scale the levee together to the other side, where we do another exercise for one minute, then back, rinse and repeat. We managed to get in:

    • Burpees – Monkey Humpers
    • Merkins – Squats
    • Shoulder Taps – Alternating leg lunges
    • Going up forwards got a little dull, so we did the last round Bernie Sanders, and then moseyed to the flag and got back right at 6:15 or so….

    It’s truly a privilege to lead this group.

  • Louisiana Fast

    Louisiana Fast

    YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.

    Warm-up

    YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up

    SSH – 25

    Annies – 20

    Plank Jacks – 20

    Inch worm – 20

    Leg Stuff

    YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.

    Channing Tatums – 20

    Box Jumps – 10

    Tatum Channings – 20

    Incline Merkins – 10

    Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10

    Global Warming

    The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.

    Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.

    The Real Mountain Climbers

    Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.

    The Apparatus

    Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.

    Mary

    Flutterkicks – 16

    Penguins – 20

    O Dolly – 20

    The Close

    Count off, Name-o-rama, announcements, and intentions. Closed in Prayer

    Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.

    Rev Sox



  • RevSox’s Birthday Party

    The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.

    YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.

    Warm-Up

    Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.

    SSH – 36

    Imperial Walkers – 20 in honor of the release of the Return of the Jedi

    Peter Parkers – 20 in honor of the comic debut of Spider-Ham

    Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years

    Playing at the Park

    The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.

    The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.

    Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.

    The Suicide

    YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.

    The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.

    Ultimate Frisbee

    Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.

    YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!

    The Close

    The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.

    Counted off for a Pax of 24 to set a new Rock City attendance record.

    Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.

    Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,

    RevSox