F3 New Orleans

Tag: Saban

  • Climbing a Mountain – from Hokie

    There is a theme here…. After seeing no one had signed up to Q, YHC took the initiative Sunday evening to Q Monday morning.

    As 0530 approached, 8 Pax gathered including two down range, Brownie from Atlanta and Fryin’ Pan from Rock Hill, SC

    After a brief warmorama of SSH, grass grabbers arms circles and Imperial Walkers we got started on our way up the mountain

    1 Burpee
    then a Rifle Carry with our coupons up the ramp to the overlook at the Children’s Museum

    1 Burpee, and 5 cross over Merkins
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows (10 each)
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows
    Rifle carry back to the top of the ramp and overlook the water where we stopped to admire the view… albeit for only about 2 seconds 😉

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows, 35 chest presses
    Rifle carry back to the bottom

    Accolades were handed out and acknowledge everyone’s hard work getting through the 1st half

    we then managed our way down the mountain top in descending order moseying via rifle carry

    1, 5, 10, 15, 20, 25, 30
    1, 5, 10, 15, 20, 25
    1, 5, 10, 15, 20
    1, 5, 10, 15
    1, 5, 10
    1, 5
    1 Burpee after putting the coupons away

    YHC once again wants to thank F3 for the opportunity to grow. We closed with the following prayer

    Our dear Heavenly Father, we stand in this Circle of Trust, arm in arm, before you as F3 New Orleans. We pray for F3 Nation pax all over the world. Help us grow to mentor men in Leadership. Protect our Board members and bind us together in purpose. Through Christ our Lord….AMEN!!!

  • Battle Frisburpee at the Foundry – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.

    Warmups included some Pontiff favorites:
    Hairy Rockettes
    Mountain Man Poopers
    Chinooks
    SSH
    And Frac’s favorite – Wife-Pleasing Crab Merkins

    Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
    With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.

    The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.

    Team 1: Fast Tax, Fracsac, Backed Up
    Team 2: Mall Cop, Mama’s Pride, Saban

    After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.

    It was agreed by all that a larger game of Lakeview vs Metairie was in order.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG

  • Saban Can’t Help Himself – from Mama’s Pride

    The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.

    We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.

    At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.

    The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.

  • Fun and Frac at the Foundry – from Fracsac

    8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
    Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
    There were no SSH for good reason. They came with 1st COP:
    Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
    Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
    Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
    Finish off burpees to get to 100.

    Mosey back to flag for COT

    NMM

    -100 burpees sort of sucks, while 100 burpees with a fun game rocks!
    -We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!

    Thanks for allowing me to be part of F3, and know that you are all loved.

    SYITG!

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • Double-Nickel Training Begins – from Hawgcycle

    I’m not sure if you have heard, but the inaugural double-nickel is happening in August. This brain child of F3 NOLA’s own, Rudy Tootie Fresh and Fruity is soon to become to 55 year old men what Bar Mitzvahs, Quinceaneras and Debutante Balls are to the youth of the world.
    The excitement for the double-nickel has been palpable the past few weeks as we have all eagerly awaited the official start of our training regiment. There was a soft opening on Monday with some strength training, but it got real on Tuesday with the start of our training runs.

    Rev Sox and I decided to bring back the Parten Patrol, the Tuesday morning run from YHC’s house to The Stomp (3.5 miles). We posted our Launch time and received three commitments to join us. Kuch, planned to drive to my house, Rudy would meet us as we passed his street and we would meet Tool in the middle as he started toward us from his house.

    Rev Sox and I, dressed in our Tuesday attire, stepped off at precisely 0453. Kuch was nowhere to be found. We later learned that he got lost on the way when an Ambulance passed by and he instinctively ran after it.

    When we passed Rudy’s street, Rudy was not there. I called him immediately.

    Rudy: Who is this?

    YHC: Who do you think it is? Where are you?

    Rudy: Oh. Good morning Hawg. I’m in an Ambulance on my way to Ochsner. I’ve been coughing up blood all night. I was still planning on running with you all. I got to the meeting spot a little early, but Noelle called 911. The ambulance picked me up on Metairie Road. I was too weak to fight them off.

    YHC: How are you going to finish the double nickel if you can’t fight off a couple of paramedics?

    Rudy: I know. I have a long way to go. What is that?!?

    YHC: Huh?

    Rudy: Some guy in a tank top is chasing us. I have to go. The smaller lady paramedic is giving me the stink eye. I’ll see if I can escape at the next stop and join y’all. If not can you take the Q?

    YHC: Lady Paramedics?

    Rudy: …Dial Tone

    I informed Rev about the tickle in Rudy’s throat and we proceeded toward the Stomp, eagerly anticipating our rendezvous with Tool. We were expecting to meet him a little sooner than we did, but at least Tool didn’t let us down like the others. We met him about 3 feet from the start of the Stomp.

    I took the Q and with my Bachelor of Science in Mathematics I was able to easily divide 45 minutes evenly, instructing the Pax to run out 22 minutes and 30 seconds and then come back at the same exact speed. This saves us from having to do five minutes of Mary at the end of a running workout, like we often have to do when someone with a lesser understanding of mathematics leads.

  • Primarily Chest – from Mahatma

    Short Disclaimer

    Mosey to the Dark track

    Warm up
    SS
    Side Lunge
    AbVagoda
    Mnt Man Pooper
    Mnt Climbers
    Febreeze

    Line up along the width of the pad:
    2-6-10
    Bear crawl out 5 yards 2 – 2 double unders 2 merkins 2 plank jack then 5 yrd bear crawl then 6 of each another 10 yrds then 10 of each – plank for the 6

    Now

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    30 second “pause” at 7 and finish YHC modified the merkins from knees – this was the 2nd time YHC attempted and it was no easier then the 1st.

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to opposite side of field
    7 v ups and 1 burpee
    then back across again to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Circle up for ring of 63 merkins

    Mary:
    Gas Pumpers
    Leg Lifts
    Star
    High Plank with Merkins built in 1:30

    Short stretch then finish 10 burpees in 1 minutes (EZ).

    Head back to the flag

    COT

  • The Turtle – from Fracsac

    The last time YHC posted at the Foundry is unknown. It could likely be found, but what’s the point? It was long ago….too long. YHC saw the Q sheet open and made the commitment to return.
    Saban, Jesus Juice, Tool, Sandberg, and BayWatch made it clear they were ready!
    We did a little warmup, with MNC and dancing included! End with 10 burpees OYO
    Mosey to the Foundry via the LCM bridge, stopping at the benches so Saban could attempt to murder a turtle. Luckily the turtle saw him coming and dashed out of the way….
    Step ups and Dips completed, then continue the mosey to the Foundry.
    EMOM x 5 minutes for 50 burpees
    Stations:
    Jump the Green Snake AMRAP
    Pull ups or 90 degree hang
    Run to track, 3 burpees, run back – timer
    Rinse and Repeat
    EMOM x 5 minutes for 50 burpees
    Church bells ring. Apparently it’s a tradition to do 6 burpees at 6 am. So, 6 more burpees. The pax were very pleased.

    Embrace the Suck:
    7 x SSH
    7 x Merkins
    7 x jump squats
    Continue for 3 minutes. If any pax can hit 8 rounds, no more burpees.
    Saban hit 8 rounds….well done!!

    Mosey back to flag for Mary and COT

    That’s 122 burpees for the morning. T-Claps!

    SYITG
    

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks