F3 New Orleans

Tag: Rev Sox

  • RED Friday – The Crouch

    Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.

    Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.

    We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.

    We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.

    The Thang
    • 400m run
    • Burpees x 21
    • Imperial Squat Walkers x 21 (2 is 1)
    • Peter Parkers x 21 (2 is 1)
    • Chuck Norrises x 21
    • Floyd Mayweathers x 21 (2 is 1)
    • Donkey Kicks x 21
    • WWII sit-ups x 21
    • Burpees x 21

    We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches

    Naked Man Moleskin
    • One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
    • T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
    • 126 burpees. Good work.
    • A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.

  • Splish Splash And Over The Hills We Go

    YHC was excited for his second trip and first Q at the newly established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to use the hills that are nicely spread out to get some miles in for RRR.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 20

    Grass Grabbers x 20

    Arm Circles x 10 forward and x 10 backwards

    Low Slow Squats x 20

    The Thang

    11’s were going to be the theme of the day but with the heavy rain over night the ground was to say the least damp and the standing water/puddles quickly became the theme of the day.  7 Pax strong trudge up and over hills and through the occasional puddle.  Utilizing four hills that are spread out on the parks grounds we set out for 2 rounds of 11’s.

    Round 1

    10 Burpess at the base of hill one, up and over the hill and 1 LBC at the base of the hill.  Run to the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at the base of the hill.  Move onto hills 3 and 4 using then circle back through the hills until the 11’s were complete.  This was not as confusing at it seems and thankfully Rudy was not there to ask questions or confuse the Pax.  The Pax took my simple and clear directions “You will not run up and over any hill two times in a row” and the 11’s were completed at the base of the 4 hill.

    Round 2

    10 Jack Webs at the base of hill one, up and over the hill and 1 Squat Jump at the base of the hill.  Follow the same hill patter as in round 1.

    Quick check of the time and still time for one circuit of exercises on the gym equipment.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

    Two Yutes

  • King Kong Escaped Audubon and Found His Way to Rock City

    Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.

    Warm-ups

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

    SSHs x 20

    Windmills x 10

    Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)

    Seal Jacks x 20

    The Thang

    Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.

    Moseyed toward the field goal and performed 10 slow merkins IC.

    Moseyed back to the middle to the rocks and performed 10 manmakers OYO.

    Moseyed toward the other field goal and performed 20 plankjacks IC.

    Ran back to the middle and performed 15 low slow squats with the rock IC.

    Ran back toward the field goal and did 10 Cat Wine Mixer IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other field goal and did 20 Peter Parker IC.

    Jogged back to the middle and did 15 rows IC

    Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).

    Moseyed back to the middle and muscled up another 10 manmakers OYO.

    Moseyed toward the other field goal and did 20 Parker Peter IC.

    Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)

    Ran to the field goal and did 15 lunges IC.

    Ran back toward the middle and muscled up another 15 thrusters OYO.

    Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.

    To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.

    Round of Mary

    Everyone stayed in the middle of the football field and did the following exercises in cadence:

    LBCs x 20

    Flutterkicks x 15

    Hello Dolly x 15

    Dying Cockroach x 20

    Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.

    King Kong

  • The Three Caballeros

    The Three Caballeros

    Three Pax came out in the gloom on a comfortable Wednesday morning for a beatdown. The Pax was dressed in hoodies and jackets like they were at an F3 in Michigan or Ohio, but this is the South so the layers of clothes were quickly discarded as the Pax made our way around LaFreniere on this beautiful southern 50 degree morning.

    The Warm-up

    The Pax moseyed from the flag to the large gazebo in the middle of the park for a standard warm-up routine.

    SSH – 27 (it’ll be 28 in October when the Yanks win another title, at least this is what War Eagle told me)

    Hillbillies – 20

    Michael Phelps – 20

    Smurf jacks – 20

    Rocky Balboas – 20

    Imperial Walkers – 20

    The Thang

    The Pax moseyed around the pond and stopped at some open grass for a series of plank exercises when they were encouraged to hold the plank the entire time.

    Merkins – 20

    Plank Jacks – 20

    Annies – 20

    Nolan Ryans – 10

    Stay in plank for a low hold and then a high hold

    The Pax continued their mosey around the pond to the exercise equipment on the Napoleon side of the park and only to discover that some nice man set up cones on the lawn, although the line wasn’t straight they would make for wonderful suicides!

    The Pax ran a standard suicide and then went to the equipment for a trip across the monkey bars ending with 3 pull-ups and then a rotation of incline merkins, step-ups, and hanging leg raises. 15 merkins was the count.

    The Pax repeated the same routine but this time the suicides were animal suicides. We moved down to each cone with a bear crawl, followed by forward a crab walk, then a booboo baby bear crawl, and finally a reverse crab walk.

    After two rounds of suicides and exercises, the Pax ran one more standard suicide and grabbed the cones before running back to the flag.

    Mary

    O Dolly – 15

    Hello Dolly – 15

    Wife Pleasers – 20

    The End

    Count-off, Name-o-rama, prayer…we tried to EH a fellow gloomy exercise fan mid workout hopefully we will see him one morning for some Popeyes.

    Thanks for the discipline and the opportunity to lead,

    RevSox

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 meter Run

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.
  • The Jerk- Boo Boo’s VQ

    The Jerk- Boo Boo’s VQ


    “I’m somebody now!” –
    Steve Martin, The Jerk

    February 7 will be my two month anniversary in F3 and what better way to celebrate than with a VQ. Although F3 NOLA has readily accepted me and keeps me motivated, YHC felt that leading a workout was the last piece of the puzzle to fully become a member of F3 NOLA. After all, the essence of F3 is peer lead workouts, and there’s no better way to repay the free workouts and fellowship than to lead a workout! A PAX of five met in the true gloom of fog for a beat down at the new Popeyes AO. A quick disclaimer and off we went.

    • Warm-up: Mosey to a grassy area near the lake and circled up for the following IC exercises
    • 20 SSH
    • 20 Arm Circles (10 forward and 10 backwards, with one nameless PAX counting down instead of up; however, as an untested Q, YHC was determined to keep the count and persevered, LOL! Nice try @revsox!
    • 21 IW
    • 20 Plank Jacks
    • The Thang: We moseyed from the warm-up area to a public sitting area. The PAX split into two groups on either side of the waterway. PAX 1 started at the first bench with five step-ups, increasing one step-up each bench thereafter (10 total benches). PAX 2 started at the first bench with five dips, increasing one each bench thereafter (10 benches total). The PAX assumed the high plank position to wait for the six. PAXs 1&2 switched sides and excercises.
    • After meeting back at the starting point, high plank to wait for the six, the PAX moseyed to the steps of the snack bar and circled up, approximately 50 yards away, for Dora (100 American Hammers-200 Squats-300 LBCs), while the other PAX ran to the steps to complete a Merkins ladder up the steps, six at the bottom one at the top.
    • With less than 15 minutes left, a highly motivated PAX ran approximately 250 meters to the workout equipment area for a quick round of step-ups, pull-ups, dips, and hanging knee-ups, with five knee-ups as the timer.
    • After one round the PAX made a brisk run back to the flag for some Mary, 21 penguins and 15 flutter kicks.

    Count-off, Name-o-rama, announcements, intentions, and a prayer

    Thanks to the PAX for following my lead and staying motivated to get our money’s worth. Also thanks for the encouragement and support of those who weren’t able to make it to my VQ. Thanks to F3 NOLA for health, happiness, fellowship, and faith. It is truly an honor to lead, especially this fine group of men!

  • Sometimes You Gotta Call an Audible

    I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.

    • Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
    • 25x Side Straddle Hops
    • 20x imperial squat walkers
    • 20x grass grabbers
    • 21x arm circles (11 forward, 10 backward)  
    • The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
    • Group 1: ran 200 meters out & then 200 meters back to the rock pile
    • Group 2: while Group 1 was running, Group 2 was doing the following circuit:
    • 5 standing bench press with the rock
    • 10 curls with the rock
    • 15 shoulder press with the rock
    • 20 squats with the rock
    • _
    • When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
    • Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
    • Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
    • After that, we circled up on the grass & did the following exercises in cadence:
    • 15x bench press with the rock
    • 20x bent over rows with the rock
    • 15x American Hammer (with or without the rock)
    • 20x Rocky Balboa’s using the rock
    • 10x burpees (no rock)

    After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).

    COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Louisiana Fast

    Louisiana Fast

    YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.

    Warm-up

    YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up

    SSH – 25

    Annies – 20

    Plank Jacks – 20

    Inch worm – 20

    Leg Stuff

    YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.

    Channing Tatums – 20

    Box Jumps – 10

    Tatum Channings – 20

    Incline Merkins – 10

    Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10

    Global Warming

    The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.

    Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.

    The Real Mountain Climbers

    Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.

    The Apparatus

    Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.

    Mary

    Flutterkicks – 16

    Penguins – 20

    O Dolly – 20

    The Close

    Count off, Name-o-rama, announcements, and intentions. Closed in Prayer

    Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.

    Rev Sox