F3 New Orleans

Tag: Quiche

  • Rev Sox’s Birth Story

    Rev Sox’s Birth Story

    On a brisk and windy November 11th, at the lake front on the Northshore YHC was birthed into the world of F3 kicking, complaining, and crying. It wasn’t pretty for anyone involved. Hawg may have denied knowing YHC. Two years later, at the 610 Stomp YHC led 20 men in the remembrance of his birth into F3.

    YHC’s brain has wisely blacked out and refused to retain the memories of his first workout in F3 as he complained through the entire workout with fellow FNG bootsies. The only thing YHC can remember from that fateful day is lots of running alongside the lake with step-ups as the Q’s go to exercise in each stop (sadly there is no Backblast to commemorate the workout).

    The 610 Stomp recreated this workout by running a shortened version of the standard route with step ups thrown in (lots of step ups). Following the disclaimer, the Pax was told to run the standard route without leaving City Park, but this morning they were stop at every bench for 10 alternating step ups (one is one). Only 4 men are allowed per bench, so if the bench is full, they are to pass it by and run to the next bench.

    Each lap from the 610 Stomp start to the City Park entrance on New Carrollton and back has 40 benches. Each lap is aprox 1.5 miles.

    With not enough complaining for YHC’s plans, they set out. Everything worked out well for the first lap, but YHC needed to modify the number of step ups on lap 2, so all the Pax could finish. YHC estimates that each Pax member did 300-500 step ups while running 3 miles.

    Don’t forget the Christmas Party on December 9th and the Krazy Ivan on January 18th as we had a special guest of the Freedom Hammer this morning.

    thanks for 2 years of agony,

    Rev Sox

  • Al Gore is an idiot

    YHC was up for his second consecutive Q in City Park. Following the fill-in Q at The Stomp and seeing that the forecast for this morning was for a chilly 34 degrees, I opted to include more running than I typically would include in a Foundry beatdown in order to keep our bodies moving and stay warm. Thankfully there was negligible wind so today actually felt warmer than yesterday. With that said, Al Gore doesn’t know anything about “global warming” when New Orleans is in a near freeze in the middle of November. 11 PAX gathered at the mythical shovelflag, disclaimer was given, and off we went.

    Warm up:

    With the weather being what it was I opted for a slightly longer warm up so we moseyed from the flag and made a full lap around the practice track. After that circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circles fwd/rev x 10 each
    • Self love x 15 IC

    Thang #1:

    I chose for a more run based routine and found the Merkin Mile on the exicon. Run a lap (1/4 mile) then perform 25 merkins. Rinse and repeat 4 times. Total = 1 mile and 100 merkins. I also wanted to keep everyone together as much as possible so I added that once everyone’s lap and merkins were complete we would hold the aforementioned Al Gore until the 6 had completed the round.

    Thang #2:

    After that we recover walked over to the starting line on the back side of the track. Here we would do 40s. This consisted of performing 2 exercises in which you perform 30 reps of exercise 1, run the 100m, perform 10 reps of exercise 2, and run back to the start for round 1. With each round the reps would change by 5 reps. 25/15, 20/20, 15/25, and 10/30. Since we went heavy with arms/chest previously I thought a good leg burn would go over well. Exercise 1 was squat jumps and exercise 2 was single leg wife pleasers (bridges). Plank and wait for 6 when complete.

    Thang #3:

    Recover walk back over to the warm up area of the track for The Gross. I found this one on the exicon a few weeks ago and since I had some time left over (and the list of exercises still saved on my phone) I went back to the well with a slight adjustment from my previous go round. 12 reps of 12 exercises. I once again tried to even it out with 4 leg, 4 arm, and 4 core exercises.

    • Low slow squats IC
    • Jumping/Bouncing IC (don’t let heels hit the ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina dry docks
    • Diamond merkins
    • Air shoulder press
    • Flutter kicks
    • Hello dollies
    • Box cutters
    • Freddy Mercury’s

    Mosey back to the flag and plank for ~1 minute until the clock struck 6:15. Count off, name-o-rama, announcements, intentions, and sweaty ball of man. I once again challenged the PAX to think of something to be thankful for every day as Thanksgiving is approaching. As always it was a pleasure to lead.

  • H8 Prep

    A typical summer (in October?) morning with an atypical lack of a breeze coming off the lake led to a lovely humid morning in the gloom. 13 PAX joined me for a little prep workout for the upcoming H8 in 2 weeks. Disclaimer was given and off we went around the fountain.

    Warm up:

    Mosey around the fountain including high knees, butt kicks, karaoke facing the fountain, and karaoke facing the levee. Circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Arm circles fwd and rev x 10 each IC
    • Peter Parker x 15 IC
    • Parker Peter x 15 IC
    • Self love x 10 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Here we would partner up. PAX #1 would bear crawl up the levee, run down the opposite side, bear crawl back up the levee, and run down back to the start. PAX #2 stays behind to perform 5 pull-up, 10 hand-release merkins, and 15 squats. Plank and wait for your partner to finish their respective round. Flapjack. Perform 4 rounds.

    My apologies to anyone that was eaten alive by ants. I heard people saying there were ants while we were exercising. It wasn’t until after the beatdown that I learned that Tugboat (possibly others) who were bitten at least a dozen times. I fully understand why Screw Top doesn’t like the grass.

    Tha Thang #2:

    Mosey over to the large open area by the lake where we would circle up for some randomness.

    • 8 count Absolution x 10 IC
    • Merkin into a side plank x 8 IC (Q couldn’t make it to 10 reps)
    • Al Gore x 30 seconds x 3 trials
    • R single leg wife pleaser x 15 (1 is 1)
    • L single leg wife pleaser x 15 (1 is 1)

    Now it was time for some Mary. T-claps to all those who led the individual exercises

    • Penguins
    • Flutter kicks
    • Dying Cockroaches
    • LBCs
    • Freddy Mercury’s
    • American Hammers
    • Box cutters

    Mosey back to the flag where we wrapped it all up with 10 burpees OYO. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man. Once again it was a pleasure to lead. And once again I sincerely apologize to anyone who was bitten by ants.

  • Lending a Helping Hand

    A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwx and rev x 10 each IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC

    Tha Thang #1:

    For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.

    Red light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • R leg lunge hold
    • L leg lunge hold
    • Supine leg hold
    • Reverse plank
    • Calf raise hold

    Green light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral/cross-over lunges
    • High knees
    • R single leg wife pleasers
    • L single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury’s

    After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.

    Tha Thang #2:

    At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.

    Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • The Wrath of Barry

    Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.

    7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!

    Warmup
    SSH IC x 31
    Imperial Walkers IC x 20
    grass grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    mountain climber IC x 20
    Parker Peter IC x 20

    Mosey to the first tree on the great lawn for a Catfish classic.
    But first, 10 Burpees OYO just to get the attention of the pax.
    Starting at first tree, bear crawl two trees, complete 10 merkins.
    Crabwalk two trees and complete 10 merkins.
    Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
    Mosey back to street in front of the peristyle.

    Indian run to the Foundry.

    Stations at the Foundry
    5 Stations, 2 pax per station.
    Station 1 – Big Boi Sit-ups AMRAP
    Station 2 – Pull-ups AMRAP
    Station 3 – Ski jump the snake AMRAP
    Station 4 – Merkins AMRAP
    Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer

    Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
    Rinse and Repeat for a total of 2 full rounds.

    Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
    YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS

    Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.

    Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.

    Dips IC x 20
    Low slow squats IC x 20
    Right leg step ups IC x 15
    Left Leg Step ups IC x 15
    Incline merkins IC x 20
    Low plank for 1 minute
    Decline merkins IC x 20
    LBC’s IC x 30
    *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.

    COT
    Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.

    Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!

    Thanks for posting with me today and for allowing me to be a part of such a great group.

    SYITG





  • 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

  • Who signed up the Q and didn’t tell him?

    Okwata was missing it’s Q this AM

    We showed up in the gloom but were missing our Q who never attends Okwata and has never Q’d but was signed up for his VQ

    This group of gentleman stepped right up starting with @High Rise leading the warm up and stretches.

    Thanks to all who jumped in to lead when called upon.

    The mini H8 included running backwards up the hill, bear crawl across at the top, run down the hill with burpees, dying cockroaches, Freddie Mercuries & LBC’s at the four corners.

    Bread Sticks then lead us on levie runs with burpees & Merkins.

    We then were lead in the Motivator, aka the dance 😉 by our Birmingham guest, Ethanol. The Motivator is a deconstructed side straddle hop into 4 parts. A hop, separated legs, arms 1/2 way up, arms overhead. One of each, two of each, three of each … up to 10 of each… I imagine you will see the Motivator again.

    During The Motivator by Ethanol from Birmingham, there was a siting of Rudy & Hawg on their mosey heckling us for being a new dance Krewe.

    We then closed the exercise portion of our morning with Mary.

    Announcements included Gnarley Nutria, Summer Race Series, our Family F2 event & RED shirt pre-orders.

    We closed with our COT with intentions & gratitude!

    Thank you for allowing me to step in and step up

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice

  • The DZ Demands a Sacrifice

    8 PAX gathered for a sprint workout at the track. YHC has been wanting to break out the jump ropes for a while, but today was the first time we had enough ropes (4) and a small enough crew to put them to use. First though, a warm-up consisting of a lap around the track with: moseying, high knees, butt kicks, Super Marios, carioca, open the gate, and of course, close the gate (this is not a barn).

    Afterwards, we circled up to complete the warm-up with

    • 20 mountain climbers IC
    • 20 scorpion kicks IC (10 each leg)
    • 1 minute of static stretching on OYO

    The workout – 1st Exercise

    Divide into 2 groups.

    We did this circuit 4 times with a very brisk 20-second count in between round 2 and 3 from Double J.

    The jump ropes will be back, guys, so I suggest a little practice. This one costs 10 bucks and we used two of them without incident today. Might wanna invest in that jump rope form before the penalty burpees begin (j/k…. or am I?) https://smile.amazon.com/Survival-Cross-Jump-Rope-International/dp/B00LGXE5NS/ref=sr_1_1_sspa?keywords=speed+rope&qid=1559585099&s=gateway&sr=8-1-spons&psc=1

    During this circuit, The Wiz injured his calf, and has been hobbling around since. Hoping that’s a short term thing – it’s been really cool having a founding member back in action with us.

    2nd Exercise

    The Danger Zone requires a bit of downtime to catch your breath with all the sprinting, so we hit the abs early with some Mary IC

    • Flutter Kicks x20
    • LBC’s x 20
    • American Hammers x 15
    • Penguins x 20
    • Hello Dolly’s x 15
    • Low Country Crabs x20

    PAX were encouraged to squeeze their abs, keep their form, make every rep count.

    3rd Exercise

    Fastest Quarter Mile – Go! I’ll add your times as you send them to me. Here is what I have for finishing place as best I can remember:

    1. Jesus Juice – 1:16
    2. Screw Top – 1:17
    3. Kuch – 1:30
    4. Shuffles
    5. The Undertaker
    6. Half Nelson – 1:55
    7. Quiche – 1:59

    (The Wiz – DNP due to injury)

    Mosey back to the flag to close with some static stretching and the usual formalities. Thanks for giving me the opportunity to be a leader today. – Kuch