F3 New Orleans

Tag: Saban

  • MLK – from Backed up

    Today we celebrated Martin Luther King Jr.’s life and intense, arduous civil rights struggle.
    For warm-ups:
    15 Side Straddle Hops to commemorate his Jan. 15th Birthday
    9 Abe Vigodas to represent him skipping 9th grade
    12 arm circles (12 front/12 back) to represent him skipping the 12th grade
    15 Mountain Climbers to represent how old he was when he entered college at Moorehouse
    30 Burpees to represent the 30 times he was imprisoned.

    For the workout Part 1:
    55 Kettlebell Swings to represent the year 1955 when he earned his doctorate in systematic theology from Boston University.
    63 Step-ups represent the year 1963, the year he gave his famous I have a Dream Speech in Washington DC
    68 Lunges to remember the year 1968 he was assassinated in Memphis
    83 Plank jacks to represent the year Ronald Regan made MLK Day an official federal holiday.

    For the workout Part 2:
    While listening to the entirety of his “I have a Dream” speech, we did a Diego. Partners took turns running a short loop and doing the following exercises.
    100 Merkins
    150 Overhead Presses
    200 LBCs
    250 Block Curls
    300 Squats

    Those present:
    Backed Up (Q)
    Bread Sticks
    Kuch
    Saban

  • Bringing Heavy to Wisner – from Vagabond

    Warmup

    Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.

    Black Jack 21s (21 reps apiece)

    Light
    -merkin
    -prisoner kneel
    -flutter kick 2is1

    Base 1
    -burpees
    -lunges 2is1
    -sit-ups

    Middle 1
    -donkey kicks
    -imperial squat walkers (4ct)
    -incline wife pleasers

    Base 2
    -alternating toe taps 2is1
    -Bobby Hurley
    -box cutters 1is1

    Middle 2
    -plank ups (4 ct)
    -bob & weave
    -v ups

    Base 2
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps

    Light (did not complete)
    -Nolan Ryan
    -side squat with weight
    -hello dolly

    Extra: Mary

    COT and reminder of F3 Mission

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Cold and Windy Tabata – from Snooze

    Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.

    Warm (sorta) Up:

    SSH x 20
    Windmills x 10
    8 Count BBs x 10
    Self-love OYO

    The Thang

    TABATA!!

    40 seconds of work; 12 seconds of rest; 4 rounds.

    1. Alternating Hand Block Merkins
    2. Goblet Squats
    3. Curl Presses
    4. Heavy Freddies
    5. Blockees
    6. Block Swings
    7. Overhead Press
    8. Block Flutter Kicks
    9. Block Merkins
    10. Block Lunges
    11. Block Rows
    12. Windshield Wipers

    This took us right on into COT. As always, thanks for the opportunity to lead.

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.

  • F3 Oktoberfest 2021 – from Da Parish

    YHC would be attending Deutchas Haus Oktoberfest this weekend. Why not go visit a little early.

    W/U
    – SSH
    – IW
    – HB
    – AC
    – MC
    – JL

    The Deutchas Haus was founded in 1928. Let’s 2-8 stomp over the that Haus. 2 minutes of running and 8 burpees.

    Two rounds Haus Tabatas
    – Rows
    – Derkins
    – Rocky Balboas
    – Irkins
    – Squats

    Mosey over the Mountain to the coupons. No holiday is complete without the Feat of Strength. Oktoberfest honors those who can hold their stein out the longest amount of time. A full stein weighs about 5 lbs. We would be using our coupons with 2 hands. Congrats to Scooter who is our stein holding champion.

    Mosey back to the flag for prayers of thanks and request of health.
    Thank you for the opportunity to lead.
    Da Parish

  • Full Compliance H8! – from Hawgcycle

    Conditions: 75 degrees, 81% Humidity, Wind 1 mph from SSE

    The Thang

    The H8! is the standard measure of F3 NOLA fitness. There are 8 laps. It includes over 3 miles of running New Orleans Hills (aka levees), 550 yards of Bear Crawls, 36 Burpees, and 120 Merkins. It is hard. The H8! debuted on October 23rd, 2016. A lot of familiar names were there that day…Belloq, Tool, Triple, JV, Bubba, Cowbell, me…. all failures. The 2nd running was in March of 2017 and a couple of guys finally broke through. Since then we have held the H8! Semi-annually and seen numerous successes and improvements.

    We have also seen the standard become more lax. There was at least one (maybe more) 45 minute runnings. There has been a fair amount of corner cutting…you know that guy…the one in Junior High basketball practice that basically cut across the free throw lane when we had to run laps. Since the addition of the bike lane on Canal, guys have started running in that, significantly shorting the course. There have been shortened bear crawls as guys take a few steps into the neutral ground before getting down on all fours, or stand up and jog a few steps from the end of the neutral ground.

    Fortunately, there is new leadership in NOLA and they are not going to put up with any of this crap. I was told very succinctly (and in NSFW words) that today would be a Full Compliance workout and that if I could not make that happen there would be some changes come April.
    Luckily, for me I found some cones at Pontiff after War Eagle’s Aggie Tribute. I got to Okwata early and set out cones at every corner. Demonstrations of the overly complicated burp and merk ladder were made. I informed everyone that the running must occur on the sidewalk, and I gave the speech about the bear crawl standard….start the bear crawl with one foot on the concrete next to the neutral ground and do not stand until your hand touches the concrete on the other side.

    Showing their personalities, Saban looked at me at the starting line, made a NSFW gesture and proceeded to run in the bike lane. Vagabond on the other hand, to ensure his bear crawl compliance, started his bear-crawl across the street. Had he been wearing his Garanimals workout wear, I could have let it pass, but with a black F3 shirt, it was a definite safety issue.

    40 minutes later, we were all spent. Three guys finished all 8 laps (YHC, Catfish, and Biebs) for a 19% completion rate. However, there was a 100% success rate among the 16 men that posted today. Getting out of the fartsack and battling the H8! for 40 minutes accomplishes more physically than what many men do all week, or maybe all month.

    NMM

    Bones convinced me to get a Whoop. The Whoop assigns a Strain Score to each workout. The score is between 0-21. The higher the number, the harder the workout. Cardio heavy workouts, with very little recovery score high. Here are my highest F3 Workout scores

    • 17.3 – The H8!
    • 16.7 – IPC Week 3
    • 15.0 – IPC Week 1
    • 15.0 – IPC Week 4
    • 14.9 – IPC Week 2
    • 14.5 – War Eagle’s Aggie Offensive at El Diablo. It was a Snot Woggler.

    An average workout is around 12-13. The H8! Is not an average workout.

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!