F3 New Orleans

Tag: Saban

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Midsummer Beatdown

    The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.

    Quick welcome, disclaimer, and we were off…

    After a brief mosey, the warm-up:
    SSH X 20
    Windmill X 20
    Grassgrabbers X 20
    Hillbilly X 20
    Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)

    We then moseyed to a nice paved area for some pre-thang plyos:
    Shuffle Right/Shuffle Left X 30 yards, jog back to start
    Karaoke Right/Karaoke Left X 30 yards, jog back to start
    Backwards X 15 yards/Turn and Sprint X 15 jog back to start
    Sprint X 30, mosey to James J Audubon Statue

    The Thang:
    Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
    Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
    Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30

    Awesome job by everyone!

    We then followed that up with some step work on the ledge:
    Right Leg Step up IC X 10
    Right Leg Power Up X 10 IC
    Left Leg Power Up X 10 IC
    Left Left Step Up IC X 10

    Legs burning, we knocked out some more sprints:
    In groups of 5 across the driveway…
    5 merkins followed by a sprint. 4 reps of that and we were on the move again…

    A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…

    We were a minute early so we planked until 6:15.

    Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.

  • Disobeying the Book of Revit

    Rule #1: No burpees on Mondays

    Over 20 PAX gathered on a not-so-gloomy morning to hear a half-assed disclaimer by the Q. With a mosey over to the bandstand, a brief warm-up COP:

    SSH x20, Seal-Jacks X20, Arm circles forward X12, backwards X only 10, moroccan dance clubs x10, IW x10, HB x10

    On the the track for a double-time indian run to the rows. At the rows: 12 Burpees are the count for the rotation: Burpees, Peter Parkers, Jump Squats, Parker Peters & Rows

    Back to track for another Indian Run – stopping halfway to the benches for another 12 Burpees

    Prisoner run to the benches: RLSU x20, Dips X20, LLSU x20, Derkins x10

    Another Prisoner Run to the green: Russian Twists x20, Flutter Kicks x15, Penguins x20 & Real FMs x15

    Last Indian Run to the monkey bars: OYO – 10 pull-ups, 20 Burpees & 30 running men

    Back to the flag for plank-o-rama & 20 seconds of MI

    Count off, name-o-rama & a prayer of thanks, health and safe travels

  • Focus and Embrace the Suck on the Mountain

    YHC saw an opening to take the Q at WPM and jumped on it. Arriving early enough to welcome the Pax, the disclaimer was given, then mosey away from the Mountain so a U-turn could be made to the open grass in front of Tulane for the warmup.

    First count off, which always throws the men of WPM for a loop, especially when they have to remember the number. 34 men were ready to get sweaty.

    SSH IC x 31
    Imperial Walkers IC x 15
    Grass Grabbers IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey toward the Mountain. Stop for a 20 yard Bear Crawl and Catalina Wine Mixers IC x 10.

    Mosey to the Mountain and partner up for a little “Catch Me if You Can” up the Mountain. Pax 1 runs backwards up the Mountain while Pax 2 completes 3 Burpees and runs to catch Pax 1. Flapjack all the way to the top. Once on top, do shoulder taps waiting for the six.

    Time to test the Focus of the Pax. Circle up for Fracsac Focus Fun! Asked a Pax for their number, which was maybe 19? The rules are simple, the Pax completes a total of 19 SSH’s IC. However, only 10 are counted out loud. For the final 9, all Pax must stop on time counting internally only. Counting out loud beyond 10 incurs a penalty. Not stopping at 19 incurs a penalty. The Q is the perfect count, aka “my cadence is pure.”

    Round 1 – The Pax incurred a 10 Burpee penalty

    Embrace the Suck
    7 – SSH
    7- Merkins
    7 – jumpsquats
    Continue over and over for 3 minutes, yelling out rounds completed.
    1 minute rest
    Rinse and Repeat for 3 minutes, trying to improve upon total rounds completed.

    Try the Fracsac Focus Fun again. Ask for a number, maybe 23? SSH IC x 15 followed by the other 8 in silence. While calling out instructions, YHC looks over at some commotion and finds Mahatma penalizing 2 Pax for not knowing what the number of SSH’s to do would be! With the Pax on high alert, this one was for sure going to be a success!

    Spoiler Alert – Fail! YHC announces the penalty will be at the base of the Mountain. Take the stairs down and complete Shoulder Taps while waiting for the six. Mosey to the grassy area by the benches for redemption!

    10 SSH’s IC x 10 followed by 3 in silence. Oh Pax of WPM…how you must love burpees! With another failure in hand, time was running out. Mosey to the Touchdown Jesus grass for the 10 penalty Burpees OYO. Mosey back to the flag.

    COT
    Count off, name-o-rama, announcements, intentions, closed with a prayer.

    NMM

    We had 2 FNG’s today, welcome Bubble Wrap and Butter! Keep posting! YHC enjoys WPM and always has a good time as Q. There was mumblechatter about how the Burpees were coming regardless of how well the Focus went. With multiple failures, one will never know….

    Coffeteria at PJ’s was excellent as always. F3 has made me a better person, and I thank all my F3 brothers for continuing to guide and support me. Thank you for allowing me to be a part of this and for posting with me!

    SYITG

  • Gnarly Tune Up

    I figured I would try something a little different. I’m pretty sure this could be the longest partner run in F3 Nola history. We need the reps though and no place like the home field to start working on some race day prep. As fortune had it all in attendance were from Team Uptown! Sorry world!

    Disclaimer and let’s stay here for a warm up.

    • SSH IC x 25
    • Windmills IC x 20
    • Forward arm circle IC x 15
    • Classic Seaman IC x 15

    Divide into two groups. 5k pace less than 9:00 and greater than 9:00. Grab a partner form the other group. You’ll see little of this guy today!

    Partner run with the running partner doing a loop around the park, approximately 1.8 miles. The at home partner will repeat BLIMPS plus 35 LBC plus 5 pull ups until their partner returns.

    Not to divulge their identity but a couple of pax killed their loop! All did well. As the groups finished there was time to catch some voluntary Mary plus some merkin ring of fire. Times up!

    Count off, namorama, FNG naming, COT. Welcome Sediment, environmental engineering, and Guts who hails from F3 Winston Salem and now calls NOLA home.

  • Respect the Mountain

    I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.

    Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.

    Short mosey to the bench area in front of Loyola for our 8/31 warm up:

    • SSH
    • Imperial Walker
    • Mountain Climbers
    • Peter Parker
    • RLSU
    • LLSU
    • RL Bulgarian Split Lunges
    • LL Bulgarian Split Lunges

    Mosey to the Mountain for a quick regroup and two-column Indian run to the top.

    Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.

    Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.

    COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.

    Thanks for the opportunity to lead!

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • A No-Fluff Blast (it’s 5 pm on Friday)

    Warm Up:

    • SSH x 25
    • Loooow Slooows x 10
    • Peter Parkers x 25
    • Arm Circles x 10 (forward, then back)

    Mosey to the base of The Mountain

    • PAX split in two groups, each one running up the stairs to the 4th level of the garage
      • Burpees x 20
    • Back down to the base of The Mountain
      • Windshield Wipers x 20
    • Up to the 4th level again
      • Jumping Lunges x 20

    Remaining on the 4th level

    • Jack Webb – up to an 11 count Merkin

    Mosey to peak of The Mountain

    • Dora 1-2-3
      • First exercise was actually a wall sit – each PAX completed 2 rounds before moving to next round
      • 200 x LBC’s
      • 300 x Monkey Humpers

    Remaining at the peak to enjoy the view

    • Dying Cockroach x 25
    • Box Cutters x 10 – then, reverse the box x 10
    • Leg Raises x 20

    Mosey to Flag

    • Count off
    • Name-o-rama
    • Ball of man

    Thanks for a solid showing.

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!