F3 New Orleans

Tag: Saban

  • 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!

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • Big Bro’s Birthday Beatdown – from Snooze

    11 PAX showed up in the humid gloom to celebrate a resounding Saints victory and get our swole on. In addition to celebrating a Saints win, I am also celebrating my older brother’s 43rd birthday today. I’ve been EH-ing him for a while now without success. I was hopeful that a beatdown inspired by his birthday might be the extra bit of guilt needed to finally coerce him into the gloom. Sadly, because he was overserved in Jacksonville celebrating the Saints win in person, my brother was not present for an FNG birthday beatdown. No matter, the EH-ing and the birthday inspired show must go on…

    Warmup
    SSHs x 20
    Imperial Walkers x 15
    Arm circles x 10 (both directions)
    Windmills x 10
    Grass grabbers x 10
    8-count bodybuilders x 10

    The Thang

    My brother was born on 09/13/1978, so we celebrated with a birthday-inspired Tabata block beatdown. 4 rounds of 9 exercises — 43 seconds of work with 13 seconds of rest between exercises – all while rocking out to some of 1978’s greatest hits!

    1. Blockees
    2. Curls
    3. Goblet Squats
    4. Alternating hand block merkins
    5. Overhead Press
    6. Block lunges
    7. Derkins
    8. Skull crushers
    9. Thrusters

    All you need to know about how this went can be appropriately summed up by Catfish’s post-beatdown message on the LVCC GroupMe: “good lord that was fun! Save that one so we can do it again soon!” Ummm, fun… sure…

    We finished up with some dealer’s choice Mary: Freddy Mercuries x 20, Box Cutters x 20, J-Lo’s x 20, and Flutter Kicks x 21.

    Closed things out with COT and special intentions for all those dealing with loss following Hurricane Ida. Thanks for the opportunity to lead.

  • No, Not Doing That – from Rev Sox

    YHC arrived at 5:15am to pray and Q for his first beatdown at the Foundry. While he prayed alone with no one else present at 5:15, he is confident the Birdcage will show up in numbers to pray next Wednesday at 5:15.

    5:30 and time to start, so YHC presents the disclaimer and begins the mosey to the exercise equipment that he thinks are the center of the Foundry. The Pax arrives at the exercise equipment but is told to circle up in the grass at the side. Much mumblechatter begins as the Pax is led into the grass. Grass is long and wet and scary in City Park but it will only get worse. Time for the warm-up.

    The Warm-Up
    SSH – 28 in honor of the Yankees’ 11 game win streak in their pursuit of WS 28
    Shoulder taps – 20
    Grass grabbers – 10
    Arm circles, in reverse, seal claps, overhead claps, and Moroccan Nightclub – 10 each and don’t put your arms down from start to stop

    The Thang
    YHC has never worked out at the Foundry. YHC didn’t know that the Foundry avoids the grass in the middle of the track. YHC didn’t know the grass would be so long and there would be so much mumblechatter about the snakes and spiders. YHC kept his head up and continued with his plan through the complaints. YHC felt like Rudy with some many people complaining about his idea.

    PAX completed the SLAM through the knee high wet grass in the middle of the track. What is the SLAM? Glad you asked. The SLAM is 2 Squats, 2 Lunge steps, 2 American Hammers, and 2 Merkins for each round. Add 2 more reps for each new round. The Pax was to travel from the side of the track near the exercise equipment until the Pax made it to the track on the opposite side, but the Pax ran into a fence in the middle of the field. YHC was hoping for 10 rounds of SLAM, but the fence stopped us after 7 as the Pax made it to the round of 14 reps.

    At the announcement of the SLAM, YHC had something he had never experienced before while leading an F3 workout. A Pax member who will not be named simply declared – “no, I’m not doing that. I was bit by a spider at Okwata and I am not sitting or doing merkins in that grass.” Thankfully the rest of the Pax endured the tall grass without a single spider or snake encounter.

    Republicans vs. Democrats
    In honor of politicians who hang on too long, the Pax broke up into two teams of Rs vs Ds. We competed to see which team could dead man hang the longest from the monkey bars. While one Pax on each team was hanging, the rest held plank or Al Gore. Once you drop, you are replaced by the man behind you until everyone on your team hangs once. The Republicans won a narrow battle hanging on longer than the Democrats.

    Circle of Fire
    Circle up and hold Al Gore and do 8 burpees around the circle, Round two is 10 merkins while holding a plank.

    Pull-ups and stuff
    Pax broke up into 4 groups of 2 and 1 group of 3. The count was 10 pull-ups. The other stations: rows, step-ups, Rocky Balboas, and Big Boy Sit-Ups. One trip around and then it’s time to get back.

    The Cool Down
    Mosey back to the Flag

    COT
    Count, Name-O-Rama, Announcement, and Prayer

    Thanks for allowing me the privilege of leading the Foundry and a special thanks for following me into the tall grass.

  • A New Old Route – from Kuch

    YHC took the Stomp yesterday for an injured Snooze, who fell victim to the streets of New Orleans during a Rudy Q the week before. Some may blame the street; I choose to blame Rudy.

    YHC promised “something cool” in the LVCC groupme, and then was immediately forced to actually think of something cool. Cart, horse… as long as they all get there.

    The “something cool” ended up being running the old route down Marconi toward the Lake, but on the newly completed running path. The running path is great, and the faster guys should be able to make it all the way to Lakeshore Drive and back along its protected boundaries. This beats the hell out of running down Marconi in the dark, under the tree cover, with little shoulder and cars going 40.

    As the Site Q for the Stomp, YHC would make this the official new route, but I’m sure that would have the opposite effect, as a cascade of Q’s show up just to let me know that I am definitely not the boss of them (or anyone else for that matter). So for now, let’s just say it’s one of the available options.

    We went 20 out, 20 back, and a few minutes of stretching. We were joined by Pop Tart’s pup, who has since unofficially been named Pup Tart. Credit to Saban on that one.

    Pothole joined us as well, although he still needs to register on the site. T-claps to him regardless: he started 2 weeks ago and has hardly missed a workout. Pretty impressive.

    We gave thanks and remembered those who are struggling. As always, this group is one of the many things YHC is truly thankful to have found.

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Your Krewe is Always Backing you Up! – from Sea Man

    Ahab had his whale! But he was alone! Today we had a krewe show up to avenge our friends death to the man eating jaguar shark of Lake Ponchetrain! Today 15 brave, strapping, and strong men jumped into the water to avenge our lost pax! A 4x increase over last week!

    We searched for the man eater at all levels and went up and down the ladder!
    Laps of 25M, 50M, 75M, 100M, 75M, 50M, and 25M. Between each lap the pax did Squats and Flutter kicks of increasing reps.

    After an arduous search we spent some time with a lap of Shuffle Board (10lbs weight moved only underwater to and fro 50m)

    With time left we proceeded to end the. morning with Ring of Fire. Two 10lbs weights moving around the circle in opposite directions, 10 reps each arm. Once complete Pax continued to tread water passing the medicine ball around.

    One FNG called Sheep’s Head!

    As sight Q I think all future FNG’s at Zissou should be named after fish.