F3 New Orleans

Tag: Stockboy

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • A Tale of Two Beatdowns

    It was the best of times, it was the worst of times, it was the age of wisdom, and…. yes, it was certainly the age of foolishness.

    The Pax were presented with two choices this morning, follow the Wacker of Bushes off to the Marsh where 35 lbs. cinderblocks awaited them or, for a potentially less-painful option, follow YHC into the unknown. So the Pax split, the Iron Pax-ers heading off to fulfill the week 3 challenge, and those who had already completed it stayed behind.

    Warmorama: 10x merkins OYO, arm circles, air presses, IWs, SSHs, high knees, all at various reps IC.

    Thang:

    Bear crawl approximately 400 yards to the lakefront gazebo. Caveat: if you need to pause for rest, perform 10x merkins then jog to catch up with the man in the lead. YHC declines to say whether or not this was intended to make the PAX rethink their choice of beatdowns but, impressively, there was relatively little grumbling. That is how difficult the IP challenges are – the minds of the PAX have been recalibrated and this – bear crawling 400 yards – is actually better than the alternative. T-claps to Grundy who (YHC believes) was the only one to make it the full distance without stopping.

    Next, circle up inside the gazebo for a quick round of squats, 20x IC, before assuming an Al Gore hold while each man takes his turn doing 10x Bobby Hurleys. Turbo explained to the young ‘uns who BH was, and that he did indeed slap the floor as a Duke player. Everyone seemed to sink their shots – with Chewy mixing in a few granny-throws – and we wrapped things up in the gazebo with a round of the ever-popular monkey humpers, x22 IC. A short recovery stumble down the path before moseying to the canal bridge for a partner routine.

    Partner 1 heads up the path, over the bridge and down a short distance – to where a young couple was necking in the grass – and then circles back to relieve partner 1, who will begin the cumulative reps of:

    • 50 Burpees
    • 100 Sister Mary’s
    • 150 T-Merkins
    • 200 Squats
    • 150 Freak Nasties
    • 100 Monkey Humpers
    • 50 Burpees

    T-claps to the young couple, who YHC figured would relocate to a more private spot within the first 5 minutes. These two, though, persevered the parade of sweaty men and continued to put on a show for nearly the entire duration of our routine. And this routine took some time – especially the t-merkins, which seemed to bring nearly everyone to their knees. Hey, maybe they’re exhibitionists and this is what they came for?

    Quick Indian run back to the flag and, with minutes to spare, we knocked out some Jane Fonda’s, quick pulses, and heel-to-knees, 10x IC each leg. Having reached the end, we looked around for our Iron Pax brethren, but to no avail. So, back on our six, we knocked out a bit more: flutters, LBCs, and Freddie Merc’s, all 20x IC. A quick look around again but, alas, still no one in sight.

    Time to call it – so we circled for countdown, nameorama, and COT. Shooter prayed us out with intentions for recently slain Captain Vincent Liberto and his family. Liberto, a father of seven, had served the Mandeville police department for over 25 years and was known to be a good man, who served his country and community with pride. His sacrifice comes as a shock, and is a reminder of just how lucky we are to have such great men and women protect and serve our community.

    Soon after, the Iron Pax-ers appeared and we circled up for COT, part deux, this time with Hammer praying us out. Double intentions for Capt. Liberto and his family.

    Then it was off to coffetería, where Tank regaled us with warm stories of Italian family gatherings. A near perfect morning. Thanks for the opportunity to lead and get stronger alongside you men.

  • Diamonds In The Rough

    Warmarama:

    10 reps IC for each exercise:

    Toe Touches, Wind Mills, Imperial Walkers, Slow Squats, Side Straddle Hops, Seal Jacks,  High Knees, Butt Kicks, Forward Arm Circles, Reverse Arm Circles, Overhead Claps

    Mosey

    Circle Burp……

    All pacs formed the best circle that 22 guys could make. Everyone starts doing High Knees. Starting and ending with yours truly, when Pac shouts “DOWN,” all pacs do one burpee. High Knees commence until the next pac says down. Rinse and repeat until all pacs have done one burpee.

    Mosey to the Park

    7 of Diamonds

    Not sure if anyone found any diamonds, but I am pretty sure everyone found the bottom of their gas tanks with this one.

    Starting at one corner of the park, all Pacs will perform an exercise layed out by THE Manny for 7 reps.  Once that exercise is complete, all pacs mosey to the second “corner” of the park. The same exercise is completed for the same amount of reps.  Pacs mosey to the third corner,   rinse and repeat the same exercise and reps performed at the first two corners. Once everyone gets back to the first corner, plank it up until 6 gets there and then wait for the next exercise and reps to be distributed to the troops.  Here’s how this went down this morning.

    Round 1 – 7 Burpees

    Round 2 – 14 Merkins

    Round 3 – 21 Squats

    Round 4 – 28 Plank Jacks

    Round 5 – 21 Mountain Climbers

    Round 6 – 14 Squat Jumps

    Round 7 – 7 Burpees

    Mosey to the spot of the Circle Burp and get on your 6 for some Mary.

    Little Manny Crunches – 15 IC

    Freddie Mercuries – 20 IC

    Flutter Kicks – 10 IC

    Leg Lifts – 10 IC

    Puttins – 10 IC

    100s – 10 IC

    Absolutions – 10 IC

    Pacs break into two groups and Mosey back to flag.

    Special appearance by Capt Sparkles for the Circle of Trust. Thanks for treating the 22 Pac Turn Out to coffee Capt.

    The Hammer prayed us out.

  • Return of the Green Mile

    19 pax showed up to the Lakefront on Saturday Morning, for a beatdown known as the Green Mile.

    Pre-thang; 2 miles Tanked up, Bushwacker, Barely Legal and a late arriving YHC.

    The thang:

    Warm up: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    The Green Mile: 1/2 mile from shovel flag to eastern playground with 7 fire hydrants along the way. The pax were instructed to perform 5 merkins and 10 squats at each hydrant on the way down and 10 merkins and 20 squat on the way back. The pax returned to the shovel flag with 30 min to spare, just enough time for a second round. Only this time it was 10 merks/20 squats on the way down and 5 merks/10 squats on the way back.

    Cooldown: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    It seems that the pax has some superhumans among them: with Zoolander only weeks out of surgery for a lower leg fracture, leading the front of the pax…unreal. And Tanked-up despite finding a 7th gear to end the workout up front, well done guys.

  • Running Games? I Thought You Said Fun ‘n’ Games!

    The mumble chatter started the previous night at the successful meet n greet campaign party for our very own Hammer about the fact that if Turbo had the Q for Saturday, then it was either fun n games or, more likely, plenty of running, much to the consternation of more than one PAX both present and away. While, in a sense, fun n games were in fact afoot, today was a run day!

    WARMORAMA

    x20 IC:

    Seal Jacks

    Imperial Walkers

    Toe Touches

    THANG

    Mosied westward down the lakefront for a stretch before we stopped for some merkins. Continued up Marigny and stopped for some Mountain Climbers. Finished up at the Marsh where we partnered up for a little competiton.

    4 4 minute rounds with a running total per team:

    Round 1- P1 SSH while P2 runs to opposite side of the court and performs 2 Burpees

    Round 2- P1Butt Kicks, P2 2 180 degree hops

    Round 3- P1 Lateral Hops, P2 2 Tuck (Squat) Jumps

    Round 4- P1 imaginary Jump Rope, P2 2 Bobby Hurleys

    In between each round was 30 seconds rest, 1 minute of Plank, and 30 more seconds of rest. Teams that scored under 82 total points (all?) dropped for 10 penalty burpees.

    Next, the Pax split evenly and competed head-to-head in a relay race from one end of the court to the other. The Odd numbered team performed another set of 10 penalty burpees. YHC must note that never has he seen such an intense show of drive and performance from every man at the same time as was displyed during this race!

    Same teams did a double-line Indian Run back to the Lakefront, where the PAX planked for the 6, followed by a slow mosy before an all out sprint to the flag.

    COUNTORAMA

    NAMEORAMA

    Naming of FNG Black Cat. Welcome brother, better late than never!

    Phoenix prayed us out.

    T Claps to Turbo Tax for a well put together, high intensity beat down. It’s always a privilege to follow a great leader. Who says running can’t be fun!

  • Barry?

    Devoted PAX posted unabashed by the threat of Barry. Meeting locale was moved from the Lakefront to the Milestone Marsh.

    Legal kicked off the beatdown with some warm-ups under the cover provided by Tyler Thomas Park. The rain held off so Legal led the PAX out into the great wide open with a short jog to the median on Marigny Ave.

    Legal organized an hurricane hoedown which consisted of a core routine; 4 exercises, 7 sets. Flutter kick circuit performed in cadence: 7 IC seated flutter kicks with hands raised in hallelujahs. 7 IC slightly reclined flutter kicks, then 7 IC normal flutter kicks, and finally, 7 IC LBC flutter kicks. Rinse and repeat to work your way down the cadence ladder 7,6,5 and so on. Burn baby burn! No mas.

    The remainder of the beatdown was a modified spartan run (30-35 minutes). Each set was broken down into a sprint or jog for half a city block, a 10 rep exercise, then sprint or jog remainder of the block. All at Q’s command. Various ad-hoc combinations ensued (e.g. sprint-burpee-jog; jog-Mercan-jog; sprint-arm circles-sprint, etc. etc.). Bubba and Hammer putting on the after burners with the sprints. Tough beatdown, but no one yak’ed. Great job men!

    Stay safe.

    Bean signing off.

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • Fuzzy Balls

    22 PAX strong on the Mandeville Lakefront. 23 if you count Brat who joined us for a little foreplay as he works his way off injured reserve. Brat, an officer with the NOPD, injured himself successfully tackling and arresting a bad guy. The PAX’s consensus is that he should use a Tazer next time Indiana Jones style or perhaps transfer to a Northshore police agency where a polite request to stop, issued with an English accent, is all that is required to apprehend a criminal.

    Kicked things off with warmup of seal jacks, toe touches, SSHs, imperial walkers, merkins, and Jane Fondas. We then divided into three teams, and YHC retrieved his bag and revealed his fuzzy balls.

    Each team received a fuzzy tennis ball (yes, YHC had three) and instructions to race with it about a half mile west along the Lakefront to the Shaft. To begin, there were only three rules: first, you cannot run if you are holding the ball; second, no pass backs-you cannot receive a pass back from the man you just passed to; and third, the entire team had to stop dead and perform five burpees every time the ball touched the ground before proceeding. Then Cowbell whipped a legal pad out of his briefcase and starting asking questions and for clarification on a few items so we ended up with a few more rules. No wonder you guys don’t get anything done on the Southshore.

    Circled up upon arrival at the Shaft for T merkins and alternating Supermans..

    Back to the races with another tennis ball sprint further westward along the Lakefront to the playground where we circled up for prisoner squats, hand release merkins and crab cakes.

    Raced back eastward with our fuzzy balls to the Shaft for a third COP consisting of a merkin wave, lunges, Supermans, arm circles, overhead hand claps, and air presses.

    One final race back to the shovel flag, wrapping things up with some Mary…single leg raises, scuba Steves and a 60 second plank.

    Countorama, nameorama and Phoenix prayed us out on the way to the coffeeteria.

    Thanks for letting me lead, guys, and thanks for competing so earnestly in the silly tennis ball game.

  • Run For the Roses It Was Not

    With the rain clouds threatening, and the forecast looking just as ominous, YHC did not know how many PAX would brave the elements for today’s beatdown. Of course, YHC should have known better as 17 men posted on the Mandeville Lakefront despite the rainy, wet conditions. Actually, the rain combined with a nice breeze to cool things off, providing a break from the recent humidity. But of course, mornings like this one are reminders of what it means and feels like to be “alive”, as Maverick alluded to in our closing prayer.

    WARMARAMA

    SSHs, Good Mornings, Torso Twists, High Knees, Butt Kicks, all to about 15 IC

    THANG

    Hat’s off to ZooRich for his imaginative, golf-themed beatdown last Saturday on the Lakefront. From what I hear, it was legendary! With no ideas of Grandeur Dancing around in YHCs very small brain, YHC decided it was time for a downpainment (more on that later) of sorts. After a quick mosey to the east towards RIPS, it was time to circle up for some Al Gore’s (3 sets, about 30 sec hold). Sprinkle in a set of Peter Parker’s and Parker Peter’s and it was time to mosey eastward again. Before turning up Lamarque St. to head to the Milestone Marsh, the PAX hit the seawall for some: Freak Nasties, Derkins, and Step-Ups.

    Sweat pouring, the PAX headed up Lamarque St. circling up at each intersection for some exercises: Flutter Kicks, Hello Dollies, Mission Impossible, Crunchy Frogs. The neighbors must have wondered, “who are these idiots, laying in the street while its raining?”

    MILESTONE MARSH

    Circle up at midcourt for a quick Merkin Wave, then down to Chill Cut with nearly each man giving a 10 count before recovering. Before heading back to the Lakefront, YHC must have been having a flashback to a recent Bushwacker-led beatdown at the Marsh: 10 Burpees.

    Indian Run back to the Lakefront with the last man dropping for 2 merkins before sprinting to the front of the line.

    Back at the Lakefront, YHC realized he had forgotten to recognize the master 10 Burpees. After all, Bushwacker borrowed it from somebody, don’t we all do that? Yes we do; so hat’s off to Coconuts, the master of 10 Burpees at the Milestone Marsh. Here’s hoping to a return to health, my friend!

    Circle Up on Lakeshore Dr. one last time for a rapid fire series of Bear Crawls, Bunny Hops, Shuffles, Back Pedals, and Sprints back and forth to the seawall. For good measure, sprinkle in some merkins, box jumps and freak nasties.

    With no time to spare, it was time to head back to the flag for Count off, Name o rama and COT. Welcome FNG Hansel, one of Zoolander’s neighbors (how many neighbors does he have?) to F3 Northshore. I hope your experience will be as powerful as mine.

    Thanks to Maverick for praying us out.

    Thanks men for braving the elements this morning. Thanks for following my lead, despite the lack of creativity for the beatdown. I heard that no one paid the green fee at the Zoorich Classic last Saturday, so good citizens as we are, I felt F3 Northshore had to make a little downpainment with interest.

  • The Millennial Beatdown

    Who knew that a workout titled “The Millennial” would actually be difficult? One would assume that given the reputation of Millennials, this would be the workout equivalent of watching Netflix. That being every 5 minutes someone asks “are we still working out”? Instead, we were introduced to a series that put the PAX and YHC into survival mode.

    But before that we warmed up with (All in cadence):
    1. SSH
    2. High Knees
    3. Butt Kicks
    4. Windmills
    5. Shoulder Series

    We then moseyed to Noah’s Ark (what I think we should call the neutral ground near Rips ever since Hammer’s beatdown) for the main event.

    Like I said before, the workout routine was called “The Millennial” and this is what we had to do. The goal is to get to a total count of 2000 as a team (roughly the time period Millennials were born). 1000 reps of exercises and 1000 meters of running. It turned out the loop around Noah’s Ark is around 350 meters versus 100 and so we ended up running around 3,500 meters. But as demonstrated on Saturday, my counting was not up to even 5th grade levels (as was pointed out by Jose).

    The sequence was the full pax does 100 reps each of a called exercise, then runs a lap back to a point where they gather again for the next called exercise. There were 10 cycles, which would get you to your number of 2,000 (Or 4,500 in our case).

    Millennials are always taking credit for other’s people work so why should the workout be any different? The first nine cycles end when the FIRST person gets to 100. The last cycle, is done together because eventually Millennials need to learn that they have to pull their own weight.

    We started each set with 6 burpees (It was 5 upon initial construction but changed last minute which led to a multiplication error).

    The sets were: 1) Carolina Dry Docks; 2) Squats; 3) Russian Twists; 4) Merkins; 5) Lunges; 6) LBCs; 7) Shoulder Taps; 8) Monkey Humpers; 9) 100s; 10) Burpees (Remaining number to get to 100 after burpees from previous rounds)

    We moseyed back to the flag and arrived at 7:30 on the nose. We circled up and Hammer closed us out.

    Thanks for letting me lead gentlemen. You always make me better!!!

    Over and Out,
    Grundy