F3 New Orleans

Tag: Medulla Oblongata

  • The Day After F3 Picnic

    My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.

    Warm-ups

    Circled up in the middle of the soccer field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Forward / Backward Arm Circles x 10

    Hill Billies x 20

    Self-Love x 10

    The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.

    The Thang

    Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.

    Performed 10 slow merkins IC.

    Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.

    Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.

    Ran back to the middle and performed 20 curls IC.

    Ran back toward the original end of the field and did 20 mountain climbers IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 10 left leg genuflects IC.

    Jogged back to the middle and muscled up 10 manmakers OYO.

    Jogged to the original end of the field and did 20 Peter Parker’s IC.

    Moseyed back to the middle and did 20 chest presses IC.

    Moseyed toward the other end and did 15 lunges IC (2 = 1).

    Moseyed back to the middle and did 20 shoulder presses IC.

    Ran to the original end and did 20 Parker Peter’s IC.

    Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).

    Ran to the other end and did 20 low slow squats IC.

    Jogged back to the middle and did 20 rows OYO (10 on each side).

    Then moseyed back to the original end of the field.

    Round of Mary

    Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:

    King Kong – flutter kicks x 15 IC (with kettle bells)

    Douille – American Hammer x 15 IC (with kettle bells)

    Medulla – Penguins x 15 IC

    Mudbug – LBCs x 20 IC

    Jingle Vader – Hello Dolly x 20 IC (with kettle bells)

    Stretches

    Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.

    King Kong

    Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.

  • Tugboats are looking for Angie

    Lots of mumble chatter for this workout – I blame Douille.

    As you know by now – Sunday is a kettlebell beatdown.

    Circled up – sans flag – it is in the trunk of my totaled car.

    Warm up: Halo, Hot Potato, Figure 8, Around the waist and side to side swing

    Then a quick across to the street to the shade.

    After every circle of exercises we broke it up by doing KB swings,

    Kettle Bell swings x 20

    Rows L and R x 15, Curls x 15, Goblet Squats x 15, and Russian Twists x 15

    KB Swing x 15

    Lunges w/ KB L and R x 15

    Dead Lift x 15

    Military Press to ground and switch hands x 15

    Glute Bridge x 15 (Dr Toso walked about right about now and gave us some dirty looks)

    KB Swing x 10

    Single Leg Vup (Bell to Toe) x 15, Single Arm Press x 15 L and R, Lateral Bend x 15

    KB Swing x 5

    KB merks 5 reps per arm and 3 sets. Leg Raised Baby Crunch x 15.

    Windmills Feet 45 degree angle, touch shin to feet

    Curl with a Halo and a tricep press.

    Suitcase lifts x 5 per arm and 3 sets then 5 more KB Swings to seal the deal

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • Post 4th firecrackers

    Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia

  • Midsummer Beatdown

    The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.

    Quick welcome, disclaimer, and we were off…

    After a brief mosey, the warm-up:
    SSH X 20
    Windmill X 20
    Grassgrabbers X 20
    Hillbilly X 20
    Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)

    We then moseyed to a nice paved area for some pre-thang plyos:
    Shuffle Right/Shuffle Left X 30 yards, jog back to start
    Karaoke Right/Karaoke Left X 30 yards, jog back to start
    Backwards X 15 yards/Turn and Sprint X 15 jog back to start
    Sprint X 30, mosey to James J Audubon Statue

    The Thang:
    Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
    Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
    Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30

    Awesome job by everyone!

    We then followed that up with some step work on the ledge:
    Right Leg Step up IC X 10
    Right Leg Power Up X 10 IC
    Left Leg Power Up X 10 IC
    Left Left Step Up IC X 10

    Legs burning, we knocked out some more sprints:
    In groups of 5 across the driveway…
    5 merkins followed by a sprint. 4 reps of that and we were on the move again…

    A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…

    We were a minute early so we planked until 6:15.

    Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.

  • Not Spartacus

    For those who expected Spartacus, they were disappointed……at first.  After the DISCLAIMER, let’s mosey and take a left out the gage.  In life you have to expect the unexpected.  We circled up in a parking lot by the backside outdoor gym.

    -SSH X 30 IC

    -IW X 30 IC

    -Mt Climbers X 30 IC

    -Arm Circles X 30 IC (15 ea dir)

    -LSS X 20 IC (hold at the bottom)

    Count off “1”, “2”, “1”, “2”…etc…  Form up in two columns, “1”s on left and “2”s on the  right.  Let’s Indian Run to the Rock Pile.  Grab your friend and head to the ball field.  Make two piles, “1”s and “2”s, then line up.  It’s time to move Boss Kean’s Rock Pile.  The pile was moved across the field.  When last rock left the pile, the pax moved to the end to keep going.  Time to move them back.  T-Claps to Mahatma challenging group “1” to see who would finish first….Group “2” did their 10 burpees.  YHC correspondent had the winners, Group “1” do 5 Manmakers…..they’re still trying to figure it out….

    Let’s head to the Spartacus Arena (the shelter). 

    -Shoulder Press X 20 IC

    -Squats X 20 IC

    -Curls X 20 IC

    -Step-Ups Right Leg X 20 IC

    -Step-Ups Left Leg X 20 IC

    -Chest Press X 20 IC

    -Shoulder Press X15 IC

    -Squats X 10 IC

    -Curls X 15 IC

    -Step-Ups Alternating Legs X 15 IC

    -Chest Press X 20 IC

    Times Up!  Take your friends home and mosey to the SF.  Plank and wait.  Countoff, namerama, announcements, shoutouts and a prayer. 

    WELCOME FNG-Coin Star

    Q: Amnesty

    PAX:  Boo-Boo, FNG-Coin Star, War Eagle, Hokie Pokie, Tanner, Dark Wing Duck, High Rise, Billy Goat, Left Eye, Marlin, Kuch, Bogey, Mahatma, Jingle Vader, Reluctant Yankee, Jesus Juice, Rugaroux, Smooth, Scantron, Madulaoblongata, M-Bop, Screw Top, Handgrenada, Amnesty-YHC

  • Competing in the only race that matters

    “Without change something sleeps inside us, and seldom awakens.” – Frank Herbert

    Saturday the Mothership and the Muscleship competed. A workout was drawn up, and the groups pushed themselves and their teammates to finish. It was like any other day. All paid the same price, and all got the same result: sleep, sweat, comfort were offered in return for change, improvement, fulfillment. This workout was different, but exactly the same; all competed, and all reaped the rewards.

    In this era of participation trophies and certificates of completion, it may sound trite to say there were no losers. You might even shake your head reading that sentence. In any competition, someone must win, and someone must lose.

    Everyday we compete against the forces that would detract from who and what we are: complacency, laziness, disengagement. Everyday, we take a step toward winning that battle when we rise early and trade in our warm comfortable bed for a chance to change, be better, seek fulfillment. Everyday is another step in winning the only race that matters. Everyday we take that step, we’ve taken a step toward victory.

    For one year now, minus some time on the shelf here and there, I’ve been taking that step. It starts off small enough – show up for some kind of workout out on a Saturday morning and be absolutely destroyed by Disclaimer. That’s how it started for me at least. It felt like the only thing I did right that day, one year ago, was show up. It definitely did not feel like a victory. But urged on by others, I showed up for a few more. And then a few more. And all of a sudden, I was showing up all the time. And things got a little clearer. And the fight became a bit easier. And I began to feel like I was winning it.

    And I’m not the only one. I watch you all improve daily. You inspire me. I watched Angie’s List crank out 25 pull-ups without stopping Saturday. While an accomplishment on its own, that’s not the crazy part. By his own admission, he could not do 1 when he started F3. How’s that for change?

    On Saturday I watched guys do extra to help those around them, not to win a competition. I watched slower guys move faster and faster guys push harder to help the slower guys. At any given workout, I’m the slow guy, the fast guy, or sometimes both at the same workout. But I’m not racing Douille (who I believe was first to finish in our group) or Catfish or Screwtop or any of the other guys who probably ran a faster mile than I could have while fresh. I’m racing against complacency, laziness, and comfort. We all are, and it’s the only race that matters. On Saturday, that battle was won by all.

    Thanks for a great year of helping me fight that battle daily. – Kuch

  • Focus and Embrace the Suck on the Mountain

    YHC saw an opening to take the Q at WPM and jumped on it. Arriving early enough to welcome the Pax, the disclaimer was given, then mosey away from the Mountain so a U-turn could be made to the open grass in front of Tulane for the warmup.

    First count off, which always throws the men of WPM for a loop, especially when they have to remember the number. 34 men were ready to get sweaty.

    SSH IC x 31
    Imperial Walkers IC x 15
    Grass Grabbers IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey toward the Mountain. Stop for a 20 yard Bear Crawl and Catalina Wine Mixers IC x 10.

    Mosey to the Mountain and partner up for a little “Catch Me if You Can” up the Mountain. Pax 1 runs backwards up the Mountain while Pax 2 completes 3 Burpees and runs to catch Pax 1. Flapjack all the way to the top. Once on top, do shoulder taps waiting for the six.

    Time to test the Focus of the Pax. Circle up for Fracsac Focus Fun! Asked a Pax for their number, which was maybe 19? The rules are simple, the Pax completes a total of 19 SSH’s IC. However, only 10 are counted out loud. For the final 9, all Pax must stop on time counting internally only. Counting out loud beyond 10 incurs a penalty. Not stopping at 19 incurs a penalty. The Q is the perfect count, aka “my cadence is pure.”

    Round 1 – The Pax incurred a 10 Burpee penalty

    Embrace the Suck
    7 – SSH
    7- Merkins
    7 – jumpsquats
    Continue over and over for 3 minutes, yelling out rounds completed.
    1 minute rest
    Rinse and Repeat for 3 minutes, trying to improve upon total rounds completed.

    Try the Fracsac Focus Fun again. Ask for a number, maybe 23? SSH IC x 15 followed by the other 8 in silence. While calling out instructions, YHC looks over at some commotion and finds Mahatma penalizing 2 Pax for not knowing what the number of SSH’s to do would be! With the Pax on high alert, this one was for sure going to be a success!

    Spoiler Alert – Fail! YHC announces the penalty will be at the base of the Mountain. Take the stairs down and complete Shoulder Taps while waiting for the six. Mosey to the grassy area by the benches for redemption!

    10 SSH’s IC x 10 followed by 3 in silence. Oh Pax of WPM…how you must love burpees! With another failure in hand, time was running out. Mosey to the Touchdown Jesus grass for the 10 penalty Burpees OYO. Mosey back to the flag.

    COT
    Count off, name-o-rama, announcements, intentions, closed with a prayer.

    NMM

    We had 2 FNG’s today, welcome Bubble Wrap and Butter! Keep posting! YHC enjoys WPM and always has a good time as Q. There was mumblechatter about how the Burpees were coming regardless of how well the Focus went. With multiple failures, one will never know….

    Coffeteria at PJ’s was excellent as always. F3 has made me a better person, and I thank all my F3 brothers for continuing to guide and support me. Thank you for allowing me to be a part of this and for posting with me!

    SYITG

  • Coffeeteria – Perfect Attendance on a Sunday

    7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.

    Warm-up

    Toe Touches x 10 IC

    Arm Circles x 10 IC (10 forward & 10 backwards)

    SSHs x 20 IC

    Self Love x 10 IC

    Windmills x 10 IC

    Hill Billies x 20 IC

    Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO

    Round One (Leg Exercises)

    Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.

    Round Two (Upper Body)

    Chest Presses (one arm at a time x 10 IC)

    Rows (one arm at time x 10 OYO)

    dead lifts – 10 OYO

    Curls->Squat->overhead press – 10 OYO

    Halo with curl – 10 OYO each direction (20 total)

    Kettle Bell Swings x 15 OYO

    Wife Pleasers with bell above crotch – x 10 IC

    Chest Presses (both arms) x 20 IC

    Round Three (Suicides)

    Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.

    Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.

    Final Round (There’s Something About Mary)

    Flutterkicks with bells x 15 IC

    Hello Dolly with bells x 15 IC

    LBCs with bells x 20 IC

    COT and Lagniappe

    Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.

    SYITG

    King Kong

  • [City] Park it like it’s hot

    [City] Park it like it’s hot

    When I woke up on Saturday morning, I was feeling a little sore from Okwata & Wolfpack Mountain on Thursday & Friday. But once I got out to City Park & stretched a bit, my watch hit 6:30am, and it was time to roll. We mosey’d over to the peristyle for the warmup.

    Warm Up:

    • Self Love – 15 in cadence
    • Freddy Mercury’s – 20 in cadence
    • Side Straddle Hops – 25 in cadence
    • Plank Jacks – 25 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we ran to Marconi & back to the peristyle. Once back at the peristyle we did:

    • 20 partner push ups
    • 25 partner leg throws (ab exercise)

    Then we ran to Marconi & back again, and when we got back to the peristyle we did:

    • 10 inchworm burpees
    • 25 box cutters

    After the box cutters were done, we ran to the fountain. At the fountain, we did:

    • Fountain box jumps: each PAX got the choice of doing either 10 box jumps onto the top ledge of the fountain or 20 box jumps onto the bottom ledge of the fountain

    After the Box jumps, we partnered up and did:

    • Partner 1 – 100 Rocky Balboas on the museum steps
    • Partner 2 – dips on the fountain
    • Then we switched

    After this we mosey’d to the side of NOMA and did:

    • Partner 1 – 60 mountain climbers (2 is 1; where each leg pump counted as 1)
    • Partner 2 – People’s chair against the wall
    • Then we switched

    After this, we mosey’d to the track & did some mary:

    • LBC’s – 20
    • Flutter kicks – 20 cadence count
    • Dying cockroaches – 20 cadence count
    • Levels (6 inches, 12 inches, 18 inches) – 20 seconds each level

    After the mary, we hit a lap around the track & then mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for posting, fellas; I enjoyed grinding through the beatdown with y’all!