F3 New Orleans

Tag: Sogo

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Afternoon Delight – 3-5-2025 – from Almonaster

    We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.

    The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!

    Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    The Thang:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
    The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • The Early Bird Gets Dirty – from Fracsac

    Disclaimer given then off to the warmup pad.

    Mosey to JPAS for:

    DirtyMacDeuce

    After each lap, one pax rolls the die and leads the exercise before next round. One rolled wild card, which YHC put in his pocket.

    Mini Dora 123 – 30 burpees, 60 Big Bois, 90 squats

    Wild Card comes out-Sunday Morning x 3

    Back to the flag for Catalina Wine Mixers x 10

    COT

    NMM

    YHC didn’t know he had the Q until he woke up and saw the text. It all worked out, it always does

    Glad to see the Early Bird continue to thrive!

    SYITG

  • Rock N Roll Jeopardy – from Squints

    I’m not going to call it a complete disaster. I should have brought a speaker, and the PAX should have known the songs. Next time…

    Warmup:

    Mosey over to the Parking Lot
    Side Straddle Hops (SSH) x 20
    Slow Abe Vigodas x 11
    Grass Grabbers x 10
    Side Steps to the Light Pole
    Imperial Walkers x 10
    Hillbillies x 10
    High Knees to the Light Pole
    Arm Circles (Forward) x 10
    Arm Circles (Reverse) x 10
    Overhead Claps x 10

    Sprint Back to the Light Pole:

    Peter Parkers x 10
    Shoulder Taps x 10

    Mosey to the JPac:

    Rock N Roll Jeopardy:
    Know the song, run and touch the garage door for the buzzer, guess the song, pick who does the next round with the slam ball.

    Main Workout: (30-second sets, 4 rounds)

    Round 1: WW3 Sit-Ups, Rows, Around the World, Curls
    Round 2: Burpees w/Block, Squats w/Block, Big Boy Sit-Ups w/Block, Dips
    Round 3: Merkins swapping arms on block

    COT:

    Countarama
    Namarama
    Announcements
    Intentions
    Prayer

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • North shore’s 8th anniversary – from Chewy

    This weekend marked the eighth anniversary of F3 North Shore, a milestone that reminds us of the incredible journey we’ve been on together. From humble beginnings to becoming a pillar of support and growth for men in our community, F3 North Shore has truly made a difference in many lives.

    Since its inception , F3 North Shore has been more than just a workout group. It’s a place where men of all backgrounds come together to break out of their comfort zones, forge meaningful friendships, and support each other through life’s challenges. In a time when maintaining close relationships outside of family can be challenging, F3 North Shore has been a beacon of camaraderie and support.

    I want to take a moment to express my gratitude for F3 North Shore and the core group of men who consistently show up each week. Your dedication goes beyond just exercise; it’s about building each other up, pushing boundaries, and creating a positive impact on each other’s lives.

    Personally, I may not have been consistent throughout the years, but I always find comfort in knowing that I can come back to the PAx and that the core group is always there, ready to welcome me with open arms.

    Here’s to celebrating eight years of F3 North Shore and to many more years of growth, friendship, and support.

    The Thang:
    Warmup: SSH, IW, Mt climbers x 20 IC
    Mosey to the Grove:
    Jack web: push ups and Ws x 10 rounds
    10 rounds of 5 burpees, 5 squat jumps, 5 merkins
    Mosey to the end of the lakefront, Indian run back to the grove,
    11 more rounds of 5 burpees, jumps squats and merkins
    Indian run back to the flag.
    6 min of Mary plank variations

    COT
    Prayer
    Cofferteria

  • Afternoon Delight – 1-31-2024! – from Almonaster

    RCR Warmup!

    PAX:

    – Couch
    – Stork
    – Subprime
    – SOGO
    – Walker
    – Blowout
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Burpees!
    – We left the warmup spot and stopped at our first running man. 5 burpees and then 5 more at every third running man. We completed 100 burpees on our trip around the track!

    Mary:

    LBC’s – 25 IC
    Flutter Kicks – 20 IC
    Freddie Merc’s – 20 IC
    Angry Roach – 20 IC
    Vladimir Douille’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer