F3 New Orleans

Tag: Nip/Tuck

  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • Thank you F3

    Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…

    Disclaimer and Mosey followed by Warmup consisting of…

    SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10

    The Thang:

    Indian Run 1/4mile(ish) for 3 rotations of…

    Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.

    Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…

    Jack Webbs X 10

    Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…

    Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO

    Quick mosey another 1/4 mile(ish) to the next stop for…

    Some more Jack Webbs…started from 5 on up to 10

    Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…

    Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs

    Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.

    Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.

  • Thirsty Thursday

    The mid-August air was heavy, but the feet were fast and light this morning. Nine of us gathered for a choice between two routes, each with a midway convergence on some cold refreshing water that had been placed strategically for these PAX to indulge in. Or you could show up late, play your own version of “catch us if you can” and join us back at the flag for the COT.

    As usual it was a great run. Some fast times this morning despite the deep Southern August air. Thank you for the chance to lead this beatdown, and thanks for trusting the route. Motivated and inspired by all…always.

    Our thoughts and prayers to all the families starting back to school, and of course for all the intentions that weigh on the hearts of the F3 family.

    Thank you to F3 Nation for being there for all of us.

  • Dodging Cristobal

    Weather was holding off so six Pax departed after a quick disclaimer promptly at 0530.

    Found a dry patch at the edge of the park for warmup SSH; Imperial Walkers; Grass Grabbers and Arm Circles (For & Aft).

    Mosey to the zoo around flooded parking lot for a modified “short loop” DORA 1-2-3: Merks, Plank Jacks, Squats. Over to the fence for a few rounds of dips, step ups (L&R), decline merks. To another dry square in the parking lot for merkin ring-o-fire, a little MARY, and Al Gore ring-o-fire.

    Back to the circle with a few minutes to spare, closing out in the mud with some pickle pounding, and planking. Thanks for pushing as always.

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • Nine holes before sunrise

    In the on-going spirit of #RRR, but consistent with our Tsunami boot-camp ethos, YHC decided to try something new…

    After a brief warm up of SSH, Peter Parkers, Parker Peters, and Low Slow Squats, the pax were off around the Audubon Park track down to the Magazine Street entrance.

    Mosey to the entrance to Audubon Park Golf Course for the main event – nine holes of golf, with increasing exercises at each tee box:

    #1: 1 burpee, 2 merkins, 3 squats

    #2: 2 burpees, 4 merkins, 6 squats

    #3: 3 burpees, 6 merkins, 9 squats

    ….

    #9: 9 burpees, 18 merkins, 27 squats

    Total: 45 burpees, 90 merkins, 135 squats

    Unfortunately no time for a post-round beer in the clubhouse. We then completed the lap around the park and back to COT by 6:15. 4.1 miles total, plus some solid reps…great push by the pax this morning. That was tough, especially in the thick gloom, but fun to try something new

    Until next time…

    Mariah xo