F3 New Orleans

Tag: Mr Rodgers

  • The Sandman – from Mayhem

    Conditions: 70 degrees, no wind, 92% humidity
    Perfect weather to get some work in

    Disclaimer with a twist: modify if needed but don’t modify to skip the work

    Mosey to the American Flag south of the field
    GG, HB, IW, PPP, MC, SSH all IC to “Let’s Go”
    Then in silence TF, FT, hold AG facing the flag to Stapleton’s “Star Spangled Banner”

    Mosey to the bleachers to Survivor’s “Eye of the Tiger”
    Mayhem Merkins x10 IC
    Snake half the bleachers, burpees IC
    Snake half the bleachers, LBCs for 2 minutes OYO

    Mosey to the gym parking lot
    Franklin Tracers (IYKYK)
    Mosey to the gym
    Merkins up the stairs IC
    Derkins down the stairs IC

    Indian Run to Falcon entrance
    11s with the SANDBAGS to Metallica’s “Enter Sandman”
    Overhead press / Squats never putting the bag down

    Mosey to other side of the hill
    Plankorama all IC: alternate plank and core
    Some plank thing IC, BB, hip slaps, FM, shoulder taps, American Hammer, Mayhem Merkins

    Back to the (other) flag
    Announcements
    Intentions – F3 brother’s family in Missouri, high school students finishing strong with exams, grateful for getting out there and doing hard things

  • Franklin Classic – from Swingline

    BACKBLAST: Franklin Classic
    DATE: 4/30/25
    Q: @swingline
    AO: #El Diablo
    PAX: Mr Rogers, Thumb War, Bogey, Kilo, Hand Grenada, Vagabond, Mayhem, The Architect, Fracsac, Rudy, Padner, Aquanet, and Swingline
    FNG: 2
    TOTAL: 13
    CONDITIONS: ripe for a beatdown

    YHC had the HIM of Pontiff gathered in the field and the mumblechatter begins. Heaven forbid we start out somewhere new! Ornery PAX have to walk a few feet from their comfortable space between the fences. Mr Rogers rolls up with a weighted vest on thinking we are going for a stroll thru the park. Time to prove him wrong!

    (all present tense from here down – picture yourself in wet dewy football field)

    Warm-o-Rama:
    I am Swingline. I am DR from Franklin, TN and not a professional. This is El Diablo. I will bring the heat and I also brought 2 FNG’s today. I ask you HIM to help show them the ropes. Push yourself don’t hurt yourself. Modify as necessary to avoid injury but not to avoid putting in the work.

    We will start with some SSH’s. 30 because it is the 30th of April.
    In Franklin, we start every workout with the mission of F3 to remind ourselves why we are here. Mission stated – especially key for our FNG’s.

    BAC’s x 10, Back BAC’s x 10, Hill Billy Squats x 10 = 30
    Down in plank position 5 core principles and our credo x 5 each = 30.

    Time to heat up the warm up.
    10 burpees.
    Now 9.
    And 8.
    Trend continued: 7, 6, 5, 4, 3, 2, 1.

    Thang 1:
    Lets mosey north to the playground. Line up and grab some slippery ledge. In high plank, shuffle counter clockwise. When I say down it’s one merkin. Keep shuffling. When I say tuck its toes to ledge. Went around about half the park with several ups and tucks. Recover shortly. Now back CW.

    Thang 2:
    Mosey toward the hill. Stop for some filler work – tracers in the parking lot tracing out the lines of the spaces sprinting forward, shuffling left, politician back, shuffle, and repeat the length of the lot. Had to stop at the corner because the Q can’t figure out angles. Plank for the 6. Now mosey over to the hill for 4/30’s. 30 reps total. 5 burpees at base of hill. Crawl bear (bear crawl backwards) up the hill. 20 derkins or merkins at/near top. Bear crawl down. And 5 burpees at base of other side of the hill. Low plank for the 6. That’s 1 round. Rinse and repeat for 4 rounds. Mayhem only wanted to do 3 rounds but it’s 4/30 so no-go.

    30 jump squats for a little break and we are headed back.

    Thang 3:
    Mosey back toward the field. Tracers to even it out and get some shuffles to the right. Mosey to the goal line. 30 gorilla crawls – 15 each side. Then mosey back to the startex.

    Mary:
    10 “Franklin” Absolutions: 8 count – start in squat position, down to plank, down right elbow, down left elbow, plank jack, right up, left up back to squat – that’s 1
    Captain Thors: incremental 1 big boy to 4 American hammer combo. 1 BB + 4 AH, 2 BB + 8 AH, 3 BB + 12 AH…. all the way up to 9 BB + 36 AH. Was shooting for 10 + 40. Maybe next time boys!

    COT:
    This ding dong could not get phone to work, “recorded” a video of you HIM’s name-o-rama Franklin style – appreciate the adjustment.
    Named 2 FNGs that I work with. Welcome!!
    * Podner
    * Aquanet
    Moleskin: El Diablo on your shoulder. When I ok’d to Q El Diablo a few weeks back the first thing that came to mind for a moleskin was the idea of the devil on your shoulder. That thing there tricking you into negativity – like negative self talk and believing lies about yourself and telling yourself stories that might not be true. I’m not ____ enough: good enough, smart enough, don’t make enough money, etc. I encourage all to find ways to battle those lies with truth and confidence. F3 is an amazing organization that can help by surrounding yourself with other men that can pour into you and help you grow in your leadership. I asked the existing PAX to be there for the FNGs (hopefully they keep showing up!!). Remember who you are, you’re true identity and who you are called be as a leader!!
    We squeezed in together with an arm up for a Franklin style ball of man – prayers lifted up – and LEAD on 3!

    PLC was enjoyed by all! A few PAX felt I didn’t prescribe enough burpees so they did some extra credit. I will remember that for next time (or maybe tomorrow :))

    Thanks for letting me lead this morning! You HIM crushed it! And I truly am grateful for the southern hospitality shown this morning!! Thanks brothers!!

    Swingline out.

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • 5 Years On – from Rudy

    5 Years ago, my Dad passed on after a short cancer battle. 5 years can fly by in an instant – still feels like yesterday. Today, I drew up a Q calling on memories of him.

    Grab a rock. YHC was happy that Mr Rogers noticed that I got a larger one. Trying to do my Dad proud…

    The Thang: 1 minute of exercise, 30 seconds of rest. Each time, that rest would include 4 burpees.

    Round 1: Dad loved his DEWARS. Derkins, Elbow Plank, Werkins, American Hammer, muRkins, and Smurf Jacks. 24 Burpees in.

    Round 2: Dad, an OB doc) loved delivering babies. STORK: Squat, Thruster, Overhead press, Rows, Kettlebells. 44 Burpees in.

    Round 3: An avid golfer, with 4 hole-in-ones: GOLF: Gas Pumper, Outlaw, LBT, Flutter Kick. 60 Burpees.

    Round 4: He introduced my kids to his favorite snack – Peanut Butter and Butter sandwiches. PBB: Piston, Big Boys, Bench press. 72 Burpees.

    Round 5: He gave me my name – Robert Paul Christmann, JR: Jump squats, Rifle hold. Last time, we only did 3 burpees – brings a total of 79 burpees, his age when he passed.

    Back to the flag for COT. I still remember when my Mom called 5 years ago. It wasn’t a surprise. I was flying to Madison that day, hoping to see him one last time. I didn’t get to that time, but I am blessed with memories of the times I shared with him. Grief and sadness help shape us all – so today, I can be thankful both for my time with him, and for the times I still miss him.

    Thank you all for letting me share some memories of him!

  • BOMBS & POMS – from Kilo

    A little stolen BD this morning from the PAX in JAX

    0530: disclaimer given
    0531: mosey started to the W-O-R
    SSH, TIE Fighters forward and reverse, HB, and IW, finish with the Vagabond Sunrise

    Mosey to the parking lot, quite a bit of grumbles about the amount of moseying down already… partner up and on to the THANG

    BOMBS – burpees, overhead claps (in a deep squat), merkins, big boys, and squats: 50, 100, 150, 200, 250
    Pax take turns running to the light pole that was illuminated with a plane directly over it and back. Some chasing and sprinting was done so as to keep up the spirits.

    POMS – plank, reverse plank (aka Overhand Plank), merkins, squat hold all for 20 count by the resting Pax

    Mosey back to the W-O-R spot for some broga and MC’s sprinkled in

    COT: gratitude for all that the Sky Q has done for us this week and for a successful Leg Quarter Cook-off tomorrow

  • Gotcha – from Hawgcycle

    Warm-up: SSH, IW, GG, Merkins, Bobby Hurly
    On the line: open the gate, close the gate, high knees, butt kicks, scoops

    Mosey to Gym:

    Gotcha – 1 line at the 3 point line. First two pax have a ball. Pax 1 shoots a 3. If he doesn’t make it he gets his own rebound and tries to score before pax 2 scores. If he doesn’t he’s out. Continue until one man left. There was a way to buy back in.

    Buy-in #1 – 30 Abe Lincolns, 60 Monkey Humpers, 90 Big Bois

    As predicted by Mayhem, the buy in was too steep. Although a couple of us came close.

    The Architect won the first game and pretended to do squats while the losers finished up.

    We reduced the buy-in for game two. Fast Tax and YHC got back in to be quickly dismissed once again.

    Buy-in #2 – 20 Big Bois, 40 Monkey Humpers, 60 Abe Lincolns

    I assume The Architect won again. It was him and Mayhem at the end, but I was too busy to pay attention.

    We took a break from basketball to do some
    wall work – BTW. Chicken Peckers, BTW, Pecker Chickens, BTW, Pecker Mayhem

    We then divided up into 3 teams of 3. Teams 1 and 2 play a game of 3 on 3 sudden death wile Team 3 does 10 merkins, 10 Bobby Hurleys, 10 Big Bois, in perpetuity. The losing team swaps with the team doing exercises.

    We made it through three games and headed back to the flag

    NMM
    * There are two kinds of people in the world. Those that enjoy having fun occasionally and Mr. Rogers
    * Speaking of everyone’s favorite neighbor, I did Q a workout that made him remove the weight vest. That feels almost as good as making an FNG puke. I consider it a badge of honor.
    * My shot was off. Must have been the wind
    * At first I was skeptical of Mahyems 10-count hip-slap, shoulder-tap merkin. I’m now fully on board having developed what I have now decided to call the Pecker Mayhem. This will prove to be the pinnacle of Mayhemdom

  • The Daniel – from Kilo

    YHC woke up ready to Q, ready to pick up the pace to get through this week and ready to honor one of our fallen heroes. Inspired by The Architect’s callout a few weeks ago to Q more this was my 2nd Q in as many weeks. And so on the Eve of El Diablo, YHC did what all good non professional trainers do… googled “hero workouts” and scrolled a little bit until the Daniel popped up. The PAX came out from the gloom, some in cars, some on foot coffee in hand, some on bikes and we began the Thang.

    The THANG:

    WOR: SSH, GG, Hillbilly’s, Slow Pagodas, Imperial Walkers, and finished with some TIE Fighters

    @ the Playground
    5 Rounds: 10 pull-ups, 10 merkins, hold a plank and rotate

    Mosey to the track for a 400 m Washington Football Team Run

    Rock Pile Partners: 10 thrusters, merkins, 11 thrusters, merkins

    Mosey to the track for 800 m on your own

    Different partners: 10 squats, merkins, 11 squats, merkins

    Started a Washington Football Team run but cut it short, PAX were beginning to think something was wrong with YHC… moseyed to a wide spot in the road,

    20 count merkin Ring of Fire
    Broga
    10 count merking Ring of Fire (lest Vagabond not feel like he was exercising)

    Finished with COT: Gratitude for community of F3

    SYITG

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • Alphabet Soup – from Mayhem

    Nearly perfect temps…
    Actual temp: 70 deg
    Felt like: 70 deg
    Wind: 4mph out of the SE

    Having been on IR since Feb 24th, YHC hasn’t Q’d in a long time. The evening of my birthday, I decided it was time to change that. I was inspired by Bushwacker’s recent BB. Here we go…

    5:30 disclaimer
    Started with six PAX which turned into seven shortly thereafter; Kenna Brah thanks for escorting Mahatma to our circle

    Warmup: GG, IW, PPP, CC, LSS, SSH

    Mosey near the swings and share the plan 26 exercises from A to Z over the next 40 minutes.

    Absolution + Merkin IC
    Burpees AMRAP for 90 seconds
    Cut-A-Flip: 5 rounds of 5 Merkins followed by 5 Big Bois OYO

    (Mosey to 1st Pavilion)
    Derkins IC
    E2K (Elbow to Knee) IC
    Freddy Mercurys IC
    Guantanamo: A unique exercise where we circled up and each PAX takes a turn doing leg throws to all of the other PAX
    Hill Billies IC

    (Mosey to near 2nd Pavilion)
    Indian Crab Walk where last man bear crawls to the front
    Jackees
    Killer Bs: Bear crawl to the pole then 3 broad jumps + 1 burpee back OYO
    LL Cool Js: Lunge right, Lunge left, burpee, Jump squat to the pole OYO (wait and watch Triple Shift’s perfect form at the end)

    Mayhem Merkins (the infamous): 10-count, hip slap, shoulder tap, Merkin IC… soon to be in the Exicon

    Not-So-Lazy Boys: On your six, legs straight, leaning back and holding—flipping between right, middle, and left IC
    Obamas: Bear crawl hands 4 steps, followed by 4 Merkins OYO (44th president)
    Trumps: while in this position, Bear crawl hands 4 steps, followed by 7 Merkins OYO (47th president)… not in the Exicon
    People’s Chair: find a tree to do People’s Chair… no Architect, we are not peeing on the tree for the letter P
    Quixote (Don Quixote): classic windmill to work those shoulders and abs IC (varying cadence that is)
    Rock-Paper-Scissors: pair up, the winner got to do a merkin while the loser was tasked with a burpee
    Snow Angels IC
    Upside-Down Shoulder Press on the wall

    (Running out of time… head to the field to feel the stickers)
    V-Ups OYO
    Wife Pleasers IC
    X-Factor IC

    (Running out of time… head to the flag)
    Y-Stretches c/o Architect
    Z Walk Like an Egyptian Moves c/o Kenna Brah

    Apologies for finishing one minute late @ 6:16 but we accomplished the task completing the Alphabet Soup Beatdown! We were dirty, sweaty and exhausted… and that was the goal! Thanks to everyone for keeping the energy high and supporting each other throughout the workout. It’s always a great feeling to be part of this brotherhood.

    COT
    Announcements- coffee
    Intentions- Architect’s co-worker, Triple Shift’s conference
    Prayed it out- thankful for F3