F3 New Orleans

Tag: Sandbar

  • Halfway to 70

    Can’t think of a better way to spend the day after my birthday than getting sweaty with a bunch of dudes.

    I never thought I would feel better at 35 than I did at 25. I owe it all to F3 and all of you guys for giving me a reason to wake up at 5AM and sweat my ass off. Big thanks to everyone that made it out to celebrate my birthday beatdown with me.

    Short jog to the Tulane sign and circled up.

    • 35 SSH
    • 15 Grass grabbers
    • 35 Mountain climbers
    • 15 Peter Parkers

    Mosey’d to the benches:

    • 35 Right leg step-ups
    • 20 Diamond derkins
    • 35 Left leg step-ups
    • 35 Dips
    • 20 Incline Merkins

    Mosey’d to the garage for the crowd favorite Indian Run all the way up.

    Once at the top of the mountain we split into pairs for some Dora. One person ran all the way to the bottom of the stairs and back up the other stairs while the partner did the following:

    • 50 Burpees
    • 100 Jump squats
    • 200 Shoulder taps

    Sang Kumbaya while we watched the sunrise and then mosey’d back to the flag for COT.

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • Hello Ladies

    “You guys make me so happy” – lady in the park

    “So many men and so little time” – lady at PJs

    “Go to the monkey bar, that’s where she stops….I’d pay to have her body slam me.” – Angie’s List

    urban dictionary –

    hello ladies
    what u say when u enter a room full of either
    a. nothing but fine women
    b. nothing but dorky guys
    c. one girl and more than 3 guys

    15 pax showed up for monday morning beatdown and a bit of flaunting for the ladies of Uptown.

    Quick disclaimer then moseyed to the bandstand. Warm-up: SSH x20, IW x15, Grass grabbers x15

    Moseyed to the track – Ran two running men then three burpees stopping at 12 burpees.

    COP #1 – 12 merks, 12 RTs (the ole Valdimirs) & 12 squats

    Back to track for another round of two running men, 3 burpees up to 12.

    COP #2 – 12 shoulder taps, 12 LBT & 12 Lunges

    Another round of two running men, 3 burpees up to 12 stopping at the benches.

    COP # 3 – 12 Derkins, 12 RFM, 12 LLSU, 12 RLSU & 12 Dips

    Prisoner run to the green for Mary: 20 Flutters, 15 hello dollys, 15 high dollys, 15 parker peters on elbows, 15 peter parkers

    Last round of two running men, 3 burpees up to 12 stopping at the monkey bars. Four groups – 12 pull-ups, RTs, merks & jump sqauts

    Ran back on the track to flag for plank-o-rama & 20 sec MI.

    Count-off, name-o-rama & prayer.

    Thanks for starting the week off right.

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • Fly and Die

    Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!

    Good luck to PEPPA who has his first flights for Southwest this afternoon.

    A good morning then jog over to WPM.

    Disclaimer on the MTN.

    SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20

    Up the stairs to the top of WPM

    On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.

    Did Squats with Sally DOWN/ UP – (FLower by Moby)

    Then another stair loop

    Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack

    Then we did another loop on the stairs.

    At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.

    Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.

    Down to the FLAG and circle up.

    COT–prayed for our deployed and committed to being better men

  • Midsummer Beatdown

    The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.

    Quick welcome, disclaimer, and we were off…

    After a brief mosey, the warm-up:
    SSH X 20
    Windmill X 20
    Grassgrabbers X 20
    Hillbilly X 20
    Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)

    We then moseyed to a nice paved area for some pre-thang plyos:
    Shuffle Right/Shuffle Left X 30 yards, jog back to start
    Karaoke Right/Karaoke Left X 30 yards, jog back to start
    Backwards X 15 yards/Turn and Sprint X 15 jog back to start
    Sprint X 30, mosey to James J Audubon Statue

    The Thang:
    Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
    Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
    Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30

    Awesome job by everyone!

    We then followed that up with some step work on the ledge:
    Right Leg Step up IC X 10
    Right Leg Power Up X 10 IC
    Left Leg Power Up X 10 IC
    Left Left Step Up IC X 10

    Legs burning, we knocked out some more sprints:
    In groups of 5 across the driveway…
    5 merkins followed by a sprint. 4 reps of that and we were on the move again…

    A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…

    We were a minute early so we planked until 6:15.

    Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.

  • Disobeying the Book of Revit

    Rule #1: No burpees on Mondays

    Over 20 PAX gathered on a not-so-gloomy morning to hear a half-assed disclaimer by the Q. With a mosey over to the bandstand, a brief warm-up COP:

    SSH x20, Seal-Jacks X20, Arm circles forward X12, backwards X only 10, moroccan dance clubs x10, IW x10, HB x10

    On the the track for a double-time indian run to the rows. At the rows: 12 Burpees are the count for the rotation: Burpees, Peter Parkers, Jump Squats, Parker Peters & Rows

    Back to track for another Indian Run – stopping halfway to the benches for another 12 Burpees

    Prisoner run to the benches: RLSU x20, Dips X20, LLSU x20, Derkins x10

    Another Prisoner Run to the green: Russian Twists x20, Flutter Kicks x15, Penguins x20 & Real FMs x15

    Last Indian Run to the monkey bars: OYO – 10 pull-ups, 20 Burpees & 30 running men

    Back to the flag for plank-o-rama & 20 seconds of MI

    Count off, name-o-rama & a prayer of thanks, health and safe travels