F3 New Orleans

Tag: Saban

  • The Skinny – Challenge to Change

    I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”!  If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!

    Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk!  The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.

    Q had pax break up into 2 groups – Mosey to the levee.  Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.

    Circle Up for warm up: All in Cadence

    SSH x 16

    Toe touch down 3 count up rep count

    Side lung x 16

    Windmill x 16

    1st Initiative x 2

    • 5 squat jumps
    • Sprint up the levee
    • Walk down the otherside
    • 5 Switch Leg Jump Lunges
    • Sprint up the levee
    • Repeat

    45 sec plank

    2nd Initiative x 2

    • 5 Merkins with double climber (both feet to chest)
    • Sprint up the levee
    • Walk down the other side
    • Repeat 5 Merkin/Double climber
    • Sprint up the levee
    • Walk-down
    • Repeat

    45 Sec Plank

    3rd Initiative – 6 – 1 to

    • Start with 1 Burpee
    • Bearcrawl Up the levee
    • On top of the levee 5 PlankJacks
    • Run Down Backside
    • 5 Shoulder Press
    • Quadrafilla (run backwards up the levee)
    • On top of the levee 5 PlankJacks
    • Run Down Frontside
    • Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

    4th Initiative – Partner Up x 4 (each Pax flip flops activity)

    • Partner plank taps x 5
    • Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
    • Both Pax completes 3 Jump Squats
    • Run down the levee
    • Repeat until both have wheelbarrows up  2 times

    5th Initiative – Accountability EMOM (Every Minute on the Minute)

    • Q set the timer 5 running minutes
    • 5 Decline Merkins
    • Run up and over levee
    • 5 Prisoner opposite leg up downs
    • Run up and over levee
    • Any time remaining on the minute is rest – Start again 2nd minute

    Q stopped the Pax at 4 minutes as we only had 5 minutes to return

    Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.

    30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.

    Count off – Name O – Announcements – Intentions

    Prayer – Take nothing for granted – give thanks as well as give service to others.  Open your heart to giving and receiving forgiveness.

    Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.

    Thank you Yankee for staying to help put the Pax name list together.

    On top of the levee 5 PlankJacks

    Run Down Frontside

    Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

  • 2019 Wolfpack Mountain

    Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.

    WARMUP

    With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.

    THE THANG

    We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)

    We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.

    PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.

    6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC

    With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag

    COUNTOFF, NAMERAMA, COT

    With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!

  • The PAX – Naughty or Nice?

    After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.

    SSH – 25
    Imperial Walkers – 25
    Windmills – 15
    Arm Circles F/B – 10

    With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.

    Burpees – 20 (count)
    Lunges
    LBCs

    The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.

    Burpees – 20 (count)
    Low Slow Squats
    American Hammers

    Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.

    Burpees – 15 (count)
    Al Gores
    Flutter kicks

    The PAX went down to the benches via the stairwell where we did the following:

    Incline Merkins – 20
    Right and Left leg step ups – 15 each

    The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.

     

     

     

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG