F3 New Orleans

Tag: Saban

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • RIP to a Block Named Blayne – from Catfish

    Big day at the mountain, starting with 8-counts at the shelter. Moseyed to the southern side of the mountain for 5 mins of EMOM burpees.

    Moseyed up to the peak for a nice wall-site leg-a-thon. Wall sat with overhead claps, then jump squats. Back to wall sit for seal claps, then monkey humpers. Back to wall sits and moroccan night clubs.

    Moseyed down the south side, then to the block place. Grabbed blocks and paired off for a Dora 1-2-3 with 100 thrusters, 200 merkins, and 300 curls. Didn’t quite finish, because needed some time for the Bitch Block Sacrifice. The Q gave a few words, the Bitch Block was named Blayne (who is a bitch, according to the inscription at the top of the mountain), and then Blayne was crushed to pieces and his remains tossed into Bayou St. John. Pour one out for Blayne, what a bitch. Did a final round of man-makers (in cadence) and replaced the (non-bitch) blocks in the spot.

    Moseyed back to the path to the shelter. Indian run back, then did some Sister Mary Catherines to seal the deal and bring in the rain. Under the shelter for CoT.

  • My Wedding Was Da BOMBS – from Da Parish

    Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
    W/U
    – SSH x 38
    – AC
    – MC
    – PP
    – PP

    Mosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.

    – Burbees x 5
    – Overhead Claps x 10
    – Merkins x 15
    – Burbees x 20
    – Squats x 30
    If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.

    Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.

    Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
    If/when you finish before the Q, get in some wife pleasers.

    Mosey back to the Flag for COT and BBOM.
    Thank you for celebrating my anniversary about a month late.

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Swole Fest Season a-coming – from Thumb War

    Warmup

    Arm circles front IC x 10
    Arm Circles back IC x 10
    Mountain Climbers IC x 15
    Hillbillies IC x 15
    Self love IC x 10
    grass grabbers IC x 10
    SSH x 15

    Big Thang DIEGO with playlist https://open.spotify.com/playlist/55D15Y3SdrOaTuiOxVFaeN?si=oyoNW8GKQEOLu2G8-t9cHQ

    Partner Up – P1 Run to the bridge, while P2 starts
    100 overhead presses
    150 chest presses
    200 LBC (no block)
    250 Block Curls
    300 Squats with block

    Pax finished in about 20 mins

    Alternating Step ups – 10 each side total of 20

    30 calf raises on the parking lot bumpers

    1 Ring of Fire with push ups and planks

    Still had time to kill so at Kuch’s suggestion, Pax
    jogged to Foundry for a Quarter Murph

    Circled up Mary:
    Freddy Mercurys IC
    Hello Dollys 10 IC
    Dealer’s choice Catfish Leg Raises 15 IC

    COT where we named FNG Brown Out.

    Enjoyed leading on this beautiful cool morning in City Park!

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • Suck Week Concludes at Wisner MOuntain – from Kuch

    It’s been cold this week, as low as 25 with the real feel in the teens. It’s been rainy too – we’ve been rained on multiple times and there were even a few snow flurries on Wednesday. But when you accept the 3rd F, that workouts are held outdoors regardless of how you feel about the weather that day, you don’t have to worry about all of that.

    Sure, you can dread it. On some level, even the most eager of us dreads running around in freezing rain or 30 mph winds. Simply put – it’s not fun. But when you accept that you’re going to be a bit miserable, that acceptance quickly becomes growth. I’m going to do the hardest thing I’ve got to do today at 5:30 AM. If you’re Saban, you might say, I’m going to run 2 miles in a thunderstorm in 40-degree weather just to get to the workout. Or if you’re Catfish, you might say, I’m going to show up to a 20-something-degree workout in short sleeves.

    This also becomes a challenge to oneself – can I run 8 miles on a freezing stormy morning? Yes. Can I withstand hours of sub-freezing temperatures in short sleeves? Yes. Can I keep this up day after day? Yes. If I can do this, what else can I do?
    Goggins says you have to find the “why” before you’re confronted with the pain. You’ve got to know why you’re subjecting yourself to this kind of punishment, or you’ll crumble when it comes. So what’s your “why”? What got you through workouts this week? What else are you capable of?

    On Friday it was cold and windy. #YaMomandDem, #Catfish, #Saban, #JesusJuice and YHC ran the mountain, and then alternated doing curls, bent over rows, overhead press, and Walleyes to failure. We headed to the middle of the bridge for some Mary IC. And then we ran to the track and did a full CBT run around the track. It never got warm and the wind blew the entire time… and during the COT we gave thanks for that.

    Because we may not have the opportunity next week. Next week might be full of beautiful days that make you feel like doing nothing else than going for an early morning run. Maybe we’ll miss these ice cold days and the ability to test ourselves. Regardless, I think we ended Suck Week strongly.