F3 New Orleans

Tag: Mahatma

  • YaMomAnEm’s VQ

    Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)

    The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • In the Morning when you Rise Unwillingly – WHO DAT!

    In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.

    This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?

    After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.

    Warmup:

    SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.

    The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.

    First St[WHO DAT!]ation:

    And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.

    Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:

    5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.

    Second Station

    Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.

    11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.

    Finale

    Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.

    We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.

    Total Who Dat Count: At least 10

    Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.

    Thanks for letting me Q. – Kuch

  • Tribute to Terabyte at the Mothership

    F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.

    YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.

    Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup

    SSH IC x 52 (Terabyte was only 52)
    IW IC x 15
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 10 Fwd x 10 Bwd
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    Parker Peter IC x 20
    Mountain Climber IC x 20
    Recover, pick up the flag, and mosey….

    Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue
    10 Burpees OYO
    Mosey across the bridge and find an open space near City park Avenue
    Monkey Humpers IC x 20
    10 Burpees OYO
    Mosey along to the next open green space
    LBC’s IC x 20
    10 Burpees OYO
    Mosey to the entrance to NOMA at Lelong Drive
    Dying Cockroach IC x 20
    10 Burpees OYO (there was much mumblechatter by this time)
    Mosey to the Tree line near NOMA
    YHC asked how may burpees left? We have smart Pax! 12 it is!
    12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!

    Mosey to the Fountain at NOMA
    Dips IC x 20
    RL Step Up IC x 15
    Incline Merkin IC x 10
    LL Step Up IC x 15

    Dips IC x 10
    RL Step Up IC x 15
    Decline Merkin IC x 10
    LL Step Up IC x 10

    Mosey to the tree line
    Sprint to first tree and back – 5 burpees
    Sprint to second tree and back – 5 burpees – plank and wait for the six

    Starting at first tree, Burpee Broad Jump to third tree.

    YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree.
    Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.

    Mosey back to the Great Lawn for Mary:
    LBC’s IC x 30
    Tin Snips IC x 20
    Hello Dolly IC x 20
    Flutter Kicks IC x 20
    American Hammer IC x 10

    Plank for one minute
    Recover, pick up the flag, and return to the other flags for the COT

    Count off, Name-O-Rama, Announcement, and ended with a prayer.

    Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!

    The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at:
    Victory Fellowship
    5708 Airline Hwy
    Metairie, LA 70003

    If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.

    SYITG





  • Burpee Jacks at the Birdcage

    Pre-Thang

    27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Fountain of Youth and did the following in cadence:

    SSHs x 20

    Windmills x10

    Overhead Claps x 10

    Seal Claps x 10

    Slow Low Squats x 10

    Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.

    Partner Workout

    Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.

    Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.

    Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.

    When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.

    2 Minutes of Mary

    Flutterkicks x 20 IC

    Dying Cockroach x 20 IC

    Moseyed back to the flag right at 6:15 a.m.

    COT
     Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.

    Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong


  • The Skinny – Challenge to Change

    I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”!  If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!

    Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk!  The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.

    Q had pax break up into 2 groups – Mosey to the levee.  Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.

    Circle Up for warm up: All in Cadence

    SSH x 16

    Toe touch down 3 count up rep count

    Side lung x 16

    Windmill x 16

    1st Initiative x 2

    • 5 squat jumps
    • Sprint up the levee
    • Walk down the otherside
    • 5 Switch Leg Jump Lunges
    • Sprint up the levee
    • Repeat

    45 sec plank

    2nd Initiative x 2

    • 5 Merkins with double climber (both feet to chest)
    • Sprint up the levee
    • Walk down the other side
    • Repeat 5 Merkin/Double climber
    • Sprint up the levee
    • Walk-down
    • Repeat

    45 Sec Plank

    3rd Initiative – 6 – 1 to

    • Start with 1 Burpee
    • Bearcrawl Up the levee
    • On top of the levee 5 PlankJacks
    • Run Down Backside
    • 5 Shoulder Press
    • Quadrafilla (run backwards up the levee)
    • On top of the levee 5 PlankJacks
    • Run Down Frontside
    • Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

    4th Initiative – Partner Up x 4 (each Pax flip flops activity)

    • Partner plank taps x 5
    • Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
    • Both Pax completes 3 Jump Squats
    • Run down the levee
    • Repeat until both have wheelbarrows up  2 times

    5th Initiative – Accountability EMOM (Every Minute on the Minute)

    • Q set the timer 5 running minutes
    • 5 Decline Merkins
    • Run up and over levee
    • 5 Prisoner opposite leg up downs
    • Run up and over levee
    • Any time remaining on the minute is rest – Start again 2nd minute

    Q stopped the Pax at 4 minutes as we only had 5 minutes to return

    Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.

    30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.

    Count off – Name O – Announcements – Intentions

    Prayer – Take nothing for granted – give thanks as well as give service to others.  Open your heart to giving and receiving forgiveness.

    Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.

    Thank you Yankee for staying to help put the Pax name list together.

    On top of the levee 5 PlankJacks

    Run Down Frontside

    Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

  • 2019 Wolfpack Mountain

    Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.

    WARMUP

    With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.

    THE THANG

    We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)

    We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.

    PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.

    6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC

    With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag

    COUNTOFF, NAMERAMA, COT

    With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!

  • Last Mothership of 2018

    Last Mothership of 2018

    With the end of the year approaching I wanted to finish the year strong with a good beat down at the Mothership. This would be my 150th workout of the year. Having started F3 on Feb. 2nd at WPM, I have come a long way, and all for the better. At 6:30 the the disclaimer was given and we moseyed to the Peristyle.

    Warm Up

    • SSH x 20
    • Hillbillies x 20
    • Mountain Climbers x 20
    • Plank Jacks x 20
    • Imperial Walker Squats x 20
    • Arm Circles -Fwd x 15, Rev x 15
    • 5 Burpees OYO
    • Mosey to the Fountain in front of NOMA

    Thang 1

    • Right Leg Step Up x 15
    • Dips x 10
    • Left Leg Step Up x 15
    • Dips x 10
    • Bulgarian Split Squats Right leg x 15
    • Dips x 10
    • Bulgarian Split Squats Left leg x 15
    • Dips x 10
    • Incline Merkins x 15
    • Line up for Indian Run to the “Rocks” – When “6” gets to front of line we halt and he calls out an exercise and did 5 reps, then continued run.

    Thang 2 – 11’s with the Rock – We found where Mahatma and Tool had stashed the blocks, and eached grabbed one. YHC was not sure where this was going to happen, but figured we could find a semi dry spot – Not the case, and as we began the sky tried to open up on us, but just briefly.

    • The 2 exercise where Squat Thrusters with the Blocks and Offset Merkins on the Block(2 is 1). Started with 10 Thrusters and 1 Merkin and proceeded to 1 Thruster and 10 Merkins. In the middle we did 11 Curls when going one direction and 11 Tricep Extension when coming from the opposite direction. The usual Mumblechatter ensued, like no one has ever done 11’s before…Let’s GO!
    • With time getting tight we finished the 11’s and returned our blocks to their home and moseyed to the Great Lawn.

    Thang 3 – Circle up for some Mary – The Great Lawn was soaked and trying to stay somewhat dry YHC opted for the Brick area where FIA warms up. which garnered plenty of mumblechatter.

    • LBC’s x 20
    • Dying Cockroach x 20
    • I had more but it was 7:30 so we moseyed back to the flag.

    COT – Circle up for Count-o-Rama, Name-o-Rama Two FNG’s – Both are ILoveYouMan’s Business Partners (they make Adult Beverages and Icees in pouches you freeze) – Antonio(ILoveYouMans, Brother) is Jesus Juice and Craig is Screw Top(He’s their tight, accounting guy). Welcome Both! Hope to see them again soon! Announcements for Crazy Ivan Jan 19th.

    With the New Year approaching, take these last few days of the year to set some goals for next year for your Life, Job, F3 and shoot for the moon. Write them down, make sure they are measurable, and have milestones through out the year to maintain focus. Not everyone is aware, but there is a tab in the Q Sign up Sheet called NYR2018 to track your workouts. I will make sure we have one for New Year Resolutions 2019. Keep track and compete with your brothers in F3. Thanks again for pushing and motivating me through 150 beatdowns this year. HAPPY NEW YEAR!!

    SYITG

  • Christmas Leftovers

    The day after Christmas tends to be a bit dreary.  The excitement is over, parties are done, no more chances to wear that tacky sweater, and back to work for many.  Folks are sluggish after enjoying lots of holiday cheer, which seemed to be the case for the F3 NOLA PAX since no one signed up to lead The Foundry, including myself.  Even after some feelers were thrown out on the group chat, no one was answering the call.  So in the last hour, YHC felt the he could take one for the team, kinda like eating those Christmas dinner leftovers that no one else wanted.  Surely someone would be there in the gloom to help me polish off Aunt Peggy’s bland dressing and that smoked turkey that cousin Bill infused with too much cayenne.  So as the clock neared 5:30am, it appeared we’d have a table for 5 in City Park.  Nothing special in store, just a hodgepodge of exercises and circuits that we’d figure out as the morning progressed. 


    Mosey down RM with a warmup pit stop:  Hillbillies x20, WM x10, AC x20, ISW x20, Plankroll x20, Merkins x10


    Stop #2 – The Baby Foundry:  5 stations, 2 rounds of Pull Ups, LBC, Dips, Hanging Knees Ups, Lateral Step Ups/Overs x20 (timer)

     
    Stop #3 – The Foundry:  Round 1 included partner assist Pull Ups x2 rounds with WWII Sit Ups x15 (timer).  Round 2 came together on the fly…Body Rows, Hanging Knee Ups, Squats x25 (timer) 


    Stop #4 – The Practice Track:  Line up for for some to-and-fro Bear Crawls, Lateral Lunge, Inchworm, Crabwalks, and Kongs. 


    Then a mosey back to the flag with no time for dessert. 
    COT to cap things off. 


    The PAX enjoyed some good F2 on the moseys throughout the workout as we recapped holiday events and got the morning off to a good start. 


    Tool  

  • God Make you Mighty, Gentlemen!

    This was my birthday Q (51 yrs old) and I wanted to make it special for the PAX NOLA. As Christmas day is tomorrow, I wanted to not only strengthen the body but also strengthen the mind as well. As I was thinking about the direction I wanted to go in the Christmas Eve themed workout, I realized that we already done a couple of 12 days of Christmas beatdowns and desired to go a different route. During the Christmas holiday season, the pace of life slows down enough for me to be more contempletive and I have more time to read. As I was reading a book by Ace Collins called ‘Stories behind the best-loved songs of Christmas‘, I came across the ‘real’ history of God Rest Ye Merry Gentleman which fit the theme of the beatdown today. Here is an excerpt.

    “When people today say “Merry Christmas!” the word merry means “happy.” When “God Rest Ye Merry Gentlemen” was written, merry had a very different meaning. Robin Hood’s Merry Men might have been happy, but the merry that described them meant ‘great and “mighty.” Thus in the 15th century (Middle Ages), a strong army was a merry army, a great singer was a merry singer, and a mighty ruler was a merry ruler….the word rest in the title means to ‘make’ or ‘keep’. As the angel told the shepherds, “I bring you good news of great joy.” That joy and the power of faith can be felt and experienced in every note and word of “God Rest Ye Merry Gentlemen.” You just have to know how to translate the words into the language of the day in order to have a very ‘Mighty Christmas!”

    WARMUP

    Run over to the field by the rock pile and proceed with the following

    51 SSH x IC, 20 Imperial Squat Walkers x IC, 10 Abe Vigodas x IC, 10 Arm Circles x IC (Forward and Backward), 20 J-Los x IC

    THE THANG

    I instruct the PAX to get a medium sized rock and we head to the football field for Bearicides. Because we had 15 men, I had to break the groups up into 3s. We line up on the sideline and PAX 1 and 2 perform 100 lunges, 150 goblet squats and 100 straight leg deadlifts. Meanwhile, PAX 3 bear crawls out and pushes the rock forward to the middle of the field then bear crawls back while continuing to push the rock.

    After the bearicides, we did a Febreeze. This exercise consists of WW2 situps followed by air presses with feet 6 inches off the ground while in a sit up position. The count was 2 situps / 10 air presses, 3 situps / 20 air presses…all the way up to 5 situps / 51 air presses. Whew….that hurt!

    Running out of time we did a Jack Webb with a rock press up to 7 merkins / 14 rock presses.

    Time is running out so we put our rocks back and mosey back to the virtual flag.

    COUNTOFF, NAMERAMA AND COT

    Prayers for peace, hope and healing for Brad Brechtel, Hawg’s mom, Disclaimer’s 2.2 and all the intentions we hold in our hearts. Truly honored to be leading such a great group of men looking to get stronger physically, relationally and spiritually! Many blessings to you and yours this Christmas Season!