F3 New Orleans

Tag: Reluctant Yankee

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.

  • Wait… One More Thang… at The Skinny

    Pre-Thang

    YHC has been posting at Rock City on Mondays, but YHC never forgets where his very first AO, Uptown.  YHC received a text the night before from Reluctant Yankee reminding YHC has the Q.  Few minutes before the Q, YHC had to scope out the AO because some yoga masters have been working out by the Band Stand where YHC wants part of the workout to be.  At 5:15 a.m., no yoga masters in sight, but when we got there with our warm-ups at 5:31 am., they were there.  YHC had to modify part of the beatdown.  26 PAX managed to meet up on a cool, dry Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Windmills x 15

    The Thang

    Starting off at the first light post at the Oak Alley in front of the Band Stand, each Pax had to do the following:

    Round 1 – 5 burpees, then moseyed to the 3rd light post and did 50 scissor kicks, moseyed to the 5th light post and did 50 squats, moseyed right before the track with 5 more burpees, then run a lap from the track to the parking lot then back towards the shelter by the Band Stand.  Stopped by the shelter and did 50 dips.

    Round 2 – rinse and repeat but shaved off the reps with 4 burpees, 40 scissor kicks, 40 squats, 4 burpees, 40 dips.

    Round 3 – rinse and repeat but shaved off another set of reps with 3 burpees, 30 scissor kicks, 30 squats, 3 burpees, 30 dips.

    Round 4 – rinse and repeat with 2 burpees, 20 scissor kicks, …..

    Round 5 – rinse and repeat with 1 burpee, 10 ….

    Each lap is approximately 0.25 mile.  In total, the PAX toughed out 30 burpees, 150 scissor kicks, 150 squats,  150 dips, and approximately 1.25 miles run.

    T-claps to 86, Jadaveon, Mariah, and El Wire for setting the pace and finished the 5 rounds in approximately 20 minutes.  The rest of the Pax finished at a much faster time than YHC had anticipated and averaged about 5 minutes per round.  Strong work by everyone.

    Round of Mary

    Pax circled up in front of the band stand.  With the help of the Pax…..

    Medulla – Dying Cockroach x 15 IC

    Angie’s List – LBCs x 15 IC

    Bartman – SLOOOOOW American Hammers x 15 IC

    Reluctant Yankee – Low Country Crab x 15 IC

    Sandbar – Mission Impossible Plank

    El Wire – Leg Raises x 15

    Mariah – SLOOOOOOW Flutter Kicks x 15 IC

    More Thang

    After the Round of Mary, YHC noticed the yoga masters left the band stand.  And because the Pax finished the rounds so quickly, YHC did one more round starting at the back of the band stand. (this is what YHC wanted to do from the very beginning).  The Pax finished the day with 20 box jumps, climbed over the stage, moseyed to the first light post at the Oak Alley with 2 burpees, moseyed to the 3rd light post with 20 scissor kicks, moseyed to the 5th light post with 20 squats, moseyed right before the track with 2 burpees, ran the lap like before and stopped at the shelter with 20 dips.  Waited for the Six and did 15 x IC right leg step up, then 15 x IC left leg step up.  Finally, moseyed back to the flag at 6:15 a.m.

    COT

    Count-O-Rama 26PAX, Name-O-Rama, announcements, intentions.  Our thoughts and prayers for I Love You Man’s niece, Brown Bag’s 7 weeks old baby, Hawgcycle’s mother and family, and all the victims in Panama City.  Thank You all again for the opportunity to lead.  The Pax motivates me everyday to push harder than I would ever do on my own.  SYITG

    King Kong

  • Campus Tour

    Twenty NOLA regulars trickled in as we hit 05:30. The disclaimer was given and we were off.

    First stop was the terrace at St.  Charles and Calhoun for a quick warmup. 10 Burpees at the bottom, 20 LBC’s at the top and 30 Squats on the side. Rinse and repeat.

    Next stop— Wolfpack Hill. A quick run to the top where we partnered up. Partner A ran down the ramp one level, touched the wall and back pedaled his way up the ramp, then sprinted back and flip flopped with partner B who was performing the prescribed exercise AMRAP. They were: Russian Twist, Monkey Humper, Real Freddie and Plank Jack. We planked for the six and were off to Wolfpack Mountain.

    At the base we formed two columns and had a brisk Indian run to the top. We took a break with LBC’s X 51 IC.

    Next we hit the stairs and moseyed to the benches at the flag area to finish up: RLSU x 10, Dips x 20, LLSU x 10, Derkins x 15 IC and to the flag for COT and shoutout by YHC.

    Good Times!

    Roots

     

  • Rivertown welcomes you to Fight Club

    Damn I just typed out the whole BB and it erased when I tried to publish a picture that wouldn’t work – it was a great pic too – it is the City of Kenner logo but it says Kenna Brah!  Oh well.

    All of my cool anecdotes and funny little interjections will no make it to this final bb – I am too annoyed and angry that it got deleted!

    So I left the house at 440 for  the beatdown in Rivertown.  Had every intention of scoping out some cool spots by posting at Fight Club during the last few weeks but the 30 min drive dissuaded me.   I got to the AO at 510 so I could hunt out some good spots.

    Once the PAX of 3 arrived it was time for the beatdown.  We skipped the mosey and got straight to work.  SSH x 20.  Then I was like hey we need some publicity so we moved over to the street.  Imperial Walker Squats x 20, Mtn Climbers x 20, and Low Slow Squats with all 3 F3 logos showing to the road.

    Then we moseyed to the Octoberfest parking lot in Rivertown.  Rev Sox insists that they still have Oktoberfest in Rivertown – and he is correct- although what do crepes have to do with Oktoberfest?

    Real Oktoberfest in NOLA is here https://oktoberfestnola.com/

    You are too late if you wanted to hit the 4 hour Oktoberfest in Rivertown last Friday.  https://www.crepesalacartnola.com/event/1012-kenner-rivertowns-oktoberfest/

    I am sure it is just as good as the one on Bayou St John that has several hundred people every night of the weekend for the month of October.

    In the parking lot we did a BLIMP suicide.  Run to the lamp and back – then do Burpees, Lunges (each leg), Imp Walks, Merks and Plank Jacks.  Increasing the number.

    Then we moseyd to a restaurant and used their benches to do Step Ups each leg x 20, Dips x 2o , and Bulgarian Split Lunges each leg x 20.

    Then we mosey’d back to Fight Club down main St.  Each light post we did 5 bonnie blairs (both legs equal one).  We did a total of 45 Bonnie Blairs.

    Back at LaSalle Landing – we did a AMRAP loop.  One PAX runs up the stairs across the levee and down the stairs while the 2 waiting PAX AMRAP an exericse of the last guys choice.

    We did plank punches, american hammers, low country crab, squats, dying roach, flutters, shoulder taps, peter parkers and one other thing I can’t remember for 3 rounds.

    Then we did a bear crawl up the stairs across the levee and down the stairs – face down.  This made REV SoX nervous but he didn’t get hurt.

    Then we did tooth fairy merks up the stairs –there are 27.  Could have done an escalator at some point but we decided not to.

    Then we did 5 boo boo burpees just to do them-bc I promised them.

    Closed with a little Mary.  We did LBCs x 30, Dying Bugs x 25, Leg Presses x 20, and Iron Cross x 15.

    Time was called.

    We did a COT – prayed the Gulf Coast of Florida.  Hope to help in the near future.

    This is a great AO we just need help getting the word out to the Sad Clowns of the Ridge and Kenner Brah!

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Winter Is Icumin In

    Well maybe not GofT winter, but I’ll take it.  So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low slow squats 25xIC
    • Squat pulses 15xIC (we miss ya, Shorty.  Quick fartsacking and show us how its done)
    • Peter Parkers 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC

    Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3.  PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.

    Slow mosey to the bottom of the ramp.  OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees.  Rats, should have added an extra burpee for 56: a good luck number.

    Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc.  Can’t wait for double-respect  Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down).  Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.

    See You in the Gloom, Jingle Vader

  • Shoulders, shoulders, and more shoulders!

    Knowing weeks in advance that I had the Q today I tried to plan my workouts accordingly.  I have been having some annoying sharp pain in my knee over the past few months that only bothers me when I run.  So, I thought today would be a good day to work on some upper body…particularly the shoulders!  A short disclaimer at 5:30 and we were off!
    Mosey to grassy area right off of the track
    SSH x 20/PETER PARKER x 20/PARKER PETERx 20/MOUNTAIN CLIMBERS x 20
    Mosey to row bars – 4 groups
    ROWS were the count x 20/MERKIN/WIDE MERKINS/DIAMOND MERKINS (Thought we might get in two sets of these but after the first round decided against it!)
    Mosey to cinder blocks – 56’s
    (Increasing reps starting at 5 count all the way up to 11 count for a total of 56 reps per exercise – run/walk to next light in between sets)
    BURPEE PRESSES (There was lots of moaning and groaning about this one!)
    CURLS
    KETTLE BELL SWINGS
    SHOULDER PRESSES
    Return cinder blocks and mosey back to the flag (Not enough time left for Mary!)
    Count off, Name-o-rama, announcements, and a prayer to lift up the family of Darth Visor.
    Thankful for F3 and the opportunity to lead!  Until next time…
    Saban, Reluctant Yankee, Seaman, Bartman, Tube Steak, Landing Strip, Gabrielle, Sandbar, Moriah, Jadeveon, Roots, Nip Tuck, Schlitz, and one other?

  • No counting before 6am.

    Started with a jog a block uptown down St. Charles and back across the street, and circled up in front of Tulane… and then things went down hill.

    This was my second time Qing–and my first go at it was a year ago, so I probably should have prepared a bit more than I did.  In any case, I had just rolled out of bed and my wheels weren’t yet spinning, and I totally botched the count on the first exercise: side, straddle, hop.  So there the whole group was counting along and exercising away, without my count.  I pulled it together by around 12 side, straddle, hops and we rolled on from there.  The rest of the warm-up included: imperial walkers, squats, mountain climbers, etc.

    Then, we moseyed over to the corner of Loyola, at St. Charles and Calhoun.  We did two rotations of four stations on each grassy landing: merkins, burpies, russian twists, and crab cakes.

    This was followed by a sprint on your own down Calhoun to Freret, where we turned to the parking lot on Freret.  After doing some modified Nolan Ryans (specifically, Captain Morgans) while the six arrived, we broke into two lines and did Indian runs to the top.

    At the top of the lot we broke into pairs, with one partner exercising while the other ran down and back up the stairs.  The exercises included 50 burpies, 150 lunges, and 250 LBCs.

    Then, it was back through Loyola’s campus to the flag.

     

  • Schlitz squiggy? Squiggy Schlitz? Schlitz and giggles?

    El wire had a sick kid so I stepped up to not only write his backblast but actually Q his beatdown…that I had to create.  I think I just got Tom Sawyered again!

    We ran to the soccer goal in front of the zoo.  At that field we did a standard circle:

    SSH x20, Imperial Walker Squats x 20, Mtn Climbers x 20 and Dying Bugs x 20  all IC

    Then we moseyed to the field by the river at the FLY.

    At the river view we did a mini-ring of fire.  We circled up in plank.  Bear Crawl left, bear crawl to the middle, bear crawl back, bear crawl right, bear crawl to the middle, bear crawl back.  We finished here with 15 Nolan Ryans L and R.  We also did 10 Hip Dips L and R x 10.  OYO.

    Then we got up and moseyed to Monkey Hill.  At the Hill we did a merkin regression.  We did 20 merks on the other side of hill, back and did 18, then cross over for 16 on down to 2.   Heard some trains and decided we needed to quick mosey across the train tracks.   It was run as fast as possible to the train tracks, then once there PAX had to do Bonnie Blairs while they waited for the 6.

    Another 1/2 mile mosey to the LABYRINTH.    Instead of plank and wait we did LBCs and LBTs and wait. At the labyrinth we did 20 left leg step ups IC, 10 Irkins, 20 right leg step ups IC, 10 Dirkins, 15 left leg bulgarian split lunch, 15 right leg bulgarian split lunge, 20 dips OYO.

    Set up for some MARY at the Labyrinth.  We did some Dying Roaches, attempted some donkey kicks but it was too hard to do on the bricks, did some LOW COUNTRY CRAB, we did some Russian Twist to finish.

    The beatdown finished with HORSES to the barn/flag.

    Struggled with naming our FNG from Wisco – we went with Squiggy from Laverne and Shirley (tv show look it up)  I have been having second thoughts – want something with Schlitz.  Schlitz his pants, Wisco Schlitz, Schlitz the bed, Schlitzy- Glitz.  Just thinking out loud.  I am pretty sure that squiggy isn’t going to stick. Schlitz and Giggles?