F3 New Orleans

Tag: Shuffles

  • The Bridge Run

    YHC signed up for the Ocean Springs Bridge Run on September 12th in Mississippi, so he wanted to practice running some bridges. The best place to practice bridge running is the Wisner Bridge. Therefore, this morning’s 610 Stomp was off to the bridge!

    New Route

    Down past the Museum of Art and take a hard left right before the park exit to run alongside the Big Lake and toward the festival grounds trail. Once the Pax arrives at De Saix Blvd, sweep the six, so we can all arrive at the base of the Wisner Bridge together. (At least this is a new route for me)

    The Thang

    Run over the bridge and back, repeat

    Run one lap around the Festival Grounds Trail

    Back to the bridge for two more trips over

    Run back to the flag for the COT

    YHC greatly underestimated the distance to go over the Wisner Bridge and back. Most of the Pax completed the two trips over the bridge and the lap around the old festival grounds, but only Shuffles and Bongo made it back up to the bridge following the mile lap. We will try it again this fall and hope to find a higher percentage of runners make it back up the bridge.

    Closing

    Count-off, Name-O-Rama, Intentions, and Prayer

    Thanks for the opportunity to lead

    Rev Sox

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Off on the wrong foot

    Over a month ago I opted to sign some of the usual suspects on the Q sheet for The Chamber of Horrors and The Foundry, mostly consisting of members of the highly exclusive Lakeview Clown Car. I tried to be a good citizen and alert Holygrove Tuesday evening on Mumblechatter that he had the Q for The Foundry, in case he didn’t check the spreadsheet. In the event that he wasn’t able to/didn’t make it I would come up with a beatdown and fill in since I was the one who signed him up in the first place. However late last night Dirty Dell informed me that he was actually the Q, as I had inadvertently looked at the wrong week. Dell wasn’t able to make today despite his best intentions of having a 311-inspired beatdown. So I agreed to fill in as Q.

    All this was a precursor to the odd scene that took place outside my house at 5:15. Screw Top is the usual chauffeur for me and Shuffles for the north-side crew of the LVCC. No sign of either of them. At 5:17 I sent a text asking what was up. 5:19 I opted to just get in my car and go because I didn’t want to be late. I was glad to be joined by 9 men (Shuffles drove himself as well) at the virtual flag for what was sure to be a little bit of a different beatdown.

    Warm up:

    Mosey over to the track. Along the way to the back side of the track I called out carioca to the right, carioca to the left, butt kicks, and high knees. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circle x 10 fwd/rev IC each
    • Track grabbers x 15 IC
    • Self love x 15 IC

    At this point Sheetrock who had also overslept decided to join us. Instructions were given to mosey to the pavilion by the festival grounds, sweep the 6 if needed once we get to the Children’s Museum. It was not needed as the PAX stayed tightly bunched.

    Tha Thang:

    1) Splint into 2 groups for some walk through exercises:

    • Lunge walk with a twist there and back
    • Toe Walk there
    • Heel walk back
    • Lateral monster walks there and back

    2) Crazy Indian – All 11 PAX got into balls to the wall position. First man ran around the outer edge of the pavilion until he reached the first available post and resumed balls to the wall. All remaining PAX hold balls to the wall position. Proceed like an Indian Run and once runner reached his post the next guy took off. Everyone took 1 lap around the pavilion. Much harder than I anticipated.

    3) Modified ring of fire – Everyone circle up and maintain a side plank position. One PAX performs 5 side leg raises and proceed until each member has done 5 reps and the circle was completed. 20 sec rest. Rinse and repeat to opposite side.

    4) People’s Chair and more – I feel like we hadn’t done this in a while so we did 5 versions of the People’s Chair for 30 sec each.

    • Feet flat (standard position)
    • Shift weight to ball of foot
    • Shift weight to heel
    • L Single leg
    • R Single leg

    5) Chicken Peckers – I found this on the exicon and the name alone made me want to try it. Basically it’s shoulder taps in a balls to the wall position. 15 reps IC.

    Mosey back to the virtual flag. Count off, name-o-rama, announcements, intentions, sweaty ball of man. Look forward to the next time and sorry for all the confusion on who was actually going to Q.

  • So this is 40… when do I get my old man strength?

    14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.

    The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?

    Well, dear reader, never fear. I planned ahead:

    But first, the workout:

    Quick lap around the parking lot right into

    • SSHx20
    • Hill Billies x20
    • Windmillsx10
    • Mountain climbersx10
    • Something else x something

    Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.

    Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.

    And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.

    COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch

  • And it all started with a big bang, BANG!

    On a cool and windy morning 8 men gathered on Ash Wednesday. What a better way to kick off Lent than to get a good beatdown in while still adding on miles for the Run Ranger Run tally. Disclaimer was given (sorta, got to work on that) and off we went.

    Warm up:

    Mosey over to the warm up area of the practice track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 each IC

    Tha Thang:

    Well today’s instructions were brief. A few months ago I was the Q for a Foundry beatdown where we did The Cooper. Well I wanted to do it again but this time I opted to up the intensity and the PAX was given the instructions on the Sheldon Cooper. Audible groans could be heard. I presume out of excitement.

    Start off with a lap around the track. Then when back at the warm-up area do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit ups. Another lap around and all exercises done with 9 reps. And so on, and so on until all 10 laps were completed. Instructions were also given that if all 10 laps were completed to continue with the routine but starting back at 10 reps for the exercises until time was called. A minimum of 2.5 miles were run by all PAX.

    Gather back at the warm-up area for some stretching that was well received (this time for real).

    Mosey back to the invisible flag, count off, name-o-rama, announcements, intentions, and COT. Looking forward to the next time.

  • I once was lost, but now am Found(ry)

    I once was lost, but now am Found(ry). This statement technically makes no sense, but I liked the way it sounded so I decided to use it as the name for the Backblast. With that being said, here’s how things went down:

    WarmUp:

    • Jog to Noma, then we did:
    • Side straddle hops – 15 in cadence
    • Mountain climbers – 15 in cadence
    • Concrete Grabbers – 15 in cadence
    • Windmills – 15 in cadence
    • Self love

    The Thang:

    • Jog to Peristyle, then we did:
    • Merkins – 30 in cadence
    • LBC’s – 30 in cadence
    • Low slow squats – 30 in cadence
    • Calf raises – 30 in cadence
    • Dips – 30 in cadence
    • Jog back to flag, then we did:
    • Rocky Balboas – 30 in cadence
    • Plankjacks – 30 in cadence
    • Floyd Mayweathers – 30 in cadence
    • Burpees – 10 on your own

    After that, we did some static stretching, count-off, name-o-rama, announcements & intentions. Thanks for the opportunity to lead, fellas. I always enjoy it!

  • Rainy, Windy, and Gaseous

    Despite the weather 8 brave souls made it out to Okwata. PAX ran across lakeshore dr closer to the water to get a quick warm up in. Started off with SSH x 20, 30 secs. of high knees, Squats x 20, Annie’s x 20 (new on the menu…for us at least), arm circles, merkins x 20. Mosied back across the street towards the Mardi Gras fountain and got 4 teams of 2. Teams split a workout of Burpees x 50, Goblin humpers x 100, Peter Parker x 150, Merkins x 200, Imperial walkers x 250. One man does the workout while one man runs a lap around the fountain then switched roles. Once all 4 teams were finished with imperial walkers Q advised the PAX to get on their six and bust out Penguins x 300 in cadence. After 150, Q decided to use the remaining 150 on Hello Dollies x 50, Flutter kicks x 50 and finished it off with a HolyGrove choice of some ab busting “V” deal that left the PAX feeling the burn. With a few minutes remaining everyone ran back to the flag for count-o-rama, etc. CoT was especially important on this day. Q took this opportunity to thank his brothers and HIM for continued thoughts and prayers during this current time. We all have been or know someone going through rough times whether its with a family member, job, or anything in between. Let’s not ever underestimate how powerful it is when we stand behind our brothers in their time of hardship. AMEN!

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time.