F3 New Orleans

Tag: The Birdcage

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • On Your Mark. Get Set. Go! – from Bird

    Cool morning at the Lakefront with 14 PAX posting. Looked to be a slim crowd at first as QIC was greeted by Moby Dick and Sonny (aka Turbo Dog) after returning from coupon delivery to Milestone Marsh. Welcome to everyone, glad to see Cathy returning following the previous week’s Merkin Madness, now let’s get to it.
    Warmarama consisted of SSH (20 IC), Good Mornings (10 IC), High Knees (20 IC), what’s that exercise called where you touch your elbow to your knees? Oh year, Imperial Walkers, thanks Russo (10 IC). Hillbillies, the alter ego of Imperial Walkers (10IC), Windwills (10IC). QIC directed to plank position to complete Mountain Climbers (10IC), Peter Parkers (10IC), Parker Peters (10IC), Groiners (10IC), and Merkins (10OYO). As PAX would come to find out, we would end the day in similar fashion… Upon completing the warm up, PAX mosied to Noah’s Ark.

    QIC divided PAX into two teams by counting off and groups separated on each side of the neutral ground (do we call it that on the Northshore?). QIC attempted to explain the workout, although some clarification and tweaking was required as we moved through. The theory was for each team to sprint one block (app. 0.1 mile – 200 meters-ish) for the five blocks from Lakeshore to Livingston (five round). As each person arrived, they would immediately commence prescribed exercise doing AMRAP until final member of team arrived. Cumulative reps of the team were counted when all members arrived and the team with the most reps was declared the winner. Losing team was then assigned double the number of reps to complete for a core exercise to be prescribed by winning team. Losing team, in turn, prescribed core exercise to winning team. I know, confusing right, thus the required tweaking.

    On Your Mark. Get Set. Go.

    Round 1. After impressive sprints by all PAX, round 1 exercise was jump squats. Team 1 proved victorious with 48ish cumulative total compared with Team 2 40ish. Team 2 was assigned 96 hello dollies and Team 1 was assigned 40ish American Hammers. “How does this work again, cause that’s a lot of reps!”

    Round 2. One Legged Burpees. Team 1 victorious again. Team 2 assigned double reps of leg raises (don’t remember, but it was a lot of reps – 40-50). Team 1 assigned Crunchy Frogs (Q didn’t feel number of reps was beneath the victorious Team 1 sprinters, so he assigned Crunch Frogs (IC).

    Round 3. Merkins. At this point, the number of reps was getting ridiculous (in the 100s and double that would have crippled the rest of the workout), so QIC audibled and assigned the same exercise to each team (LBCs) with no doubling. Team cumulative reps assigned to opposing teams were retained.

    Round 4. Sister Mary Katherines. Core exercise that now alludes me.

    Round 5. Burpees. 100s
    After first phase of workout complete, PAX recovery walked to Milestone Marsh and removed coupons from back of QIC’s truck. Three rounds of four exercise (10 reps each OYO) consisting of thrusters, kettle bell swings, pullups, and hanging knee raises. QIC directed to hold plank until the six completed each round before beginning the next.
    With three rounds complete, PAX loaded back coupons, short recovery walk, and then mosy (app. 0.5 mile) back to the flag. A few of the PAX held a brief interlude at the seawall to complete 25 freak nasties (IC).

    Back at the flag, QIC demonstrated Absolution as the final exercise of the day, an eight count routine consisting of (from plank), groiner (1, 2), low plank (3, 4), plank jack (5, 6), high plank (7, 8). PAX did five IC and then directed to complete OYO until 0730. With PAX waning, QIC called for five more and then time.

    COT. Announcements (don’t forget the Nehemiah Project – Hammer, Grundy – on starting on March 18th). QIC prayed us out.

  • The Merkin Trap, Episode 4: The Search for Plutonium – from Akbar

    Admiral Gail Akbar of the Mon Calamari returns to the Northshore Mothership once again, to fight another battle against Darth Fartsack and the Sad Clown Empire. His secret mission this trip is to investigate the galactical mystery of Plutonium, reportedly found in the NOLA area by some beast named Hawgcycle. The commander of the Rebel forces knew this human was clever and dangerous – using words like isotopes, casualties, retrospect, and defecate in past correspondence about this discovery. He was at this beatdown before, maybe he would return. Key reinforcements – Baby Yoda, Bushwacker, Pickaxe, Chainsaw, and Shooter were missing. But we had new blood to make up the difference – a burly man named Cathe, with medical-surgical powers specializing in catheters, and a visiting pirate from Cape Fear named Teach. We were pleased with our chances.

    The Admiral received this note before his journey:

    Before night falls on this long winter day,
    A shining sword must find its way
    Into your hands and out of the gloom—
    Or Admiral Akbar shall meet his doom.
    To begin your quest for the Sword of Light,
    Call for the help of another to get right.
    You can always depend on an F3 brother,
    As Iron Sharpens Iron, so one man sharpens another.

    PAX

    Waterpik, Dangerfield, Freon, Bubba, Moby Dick, Bean, Russo, Jose 10k, Barely Legal, Speedy, Grundy, Bird, Zoolander, Maverick, Akbar, Hammer, Junior Varsity, Cathe (FNG), Teach

    Conditions – 40ish, no wind, a little foggy

    Warm Up – Arm Circles (F/B), Self-Love, Imperial Walkers, Grass Grabbers

    Thang

    Mosey up and down the Lakefront stopping for 2 exercises in each set, one of which would always be Merkins. 12, 8, 5 IC or 24,16,10 OYO. Each set = 50 Merkins, and most were 50 of another exercise except for a couple done Copperhead style.

    1 – Flag SSH, Merkins
    2 – Rips Calf Raises, Wide Merkin
    3 – Parking stripes Lunge walk, 5 Merkins every 2nd stripe
    4 – Noah Wall Tempo Freak Nasties, Dirkin
    5 – Grass Circle Al Gore/Shoulder raise, Wide Merkin
    6 – Wall Copperhead Squats, Irkin
    7 – Grass Circle Scuba Steve, Stone Mountain
    8 – Grass Circle Al Gore/Shoulder raise, Merkin
    9 – Noah Wall Scuba Steve, Diamond Irkin
    10 – Rips Twinkle Toes, Prime Time Merkin
    11 – Flag Little Manny Crunches, Merkin

    Total 550 Merkins

    Mary – x10 IC

    Fire Hydrants, Leg Raises, Hello Dolly, LBC’s, Lay flat on your back for 1 minute, time called

    Count-o-rama, Name-o-rama. Welcome FNG Cathe! Pronounced Cathy

    Announcements

    – Run Cajun Run, log your mileage
    – Hammer, Grundy, Steve, and Tanked Up! have put together a team to support The
    Nehemiah Project. They will run 48 miles over 48 hours on March 18th at Fontainebleau
    State Park. Check Slack for more.
    – Bird has the Q next Saturday

    COT

    YHC prayed us out with thoughts of words like man, father, husband, brother, friend – all verbs – and to take action this week remembering to flex our heart muscle. Don’t forget tomorrow is Valentine’s Day

    Alas, the Admiral did not find Plutonium, or Hawcycle, or the Sword of Light. But what he did find was a group of men who sharpened each other – enjoying camaraderie, food, and a hot cup of coffee for their efforts. Sad, but undaunted, he shall return next year.

    Thanks for letting me lead, and for following.

    SYITG – Admiral Akbar

    NMM

    Of all days to be late, YHC misplaced the keys and had to hall butt to make it there just in time to start.

    Great to have Teach from F3 Cape Fear make the drive from Gulfport while working out of town for a while.

    Bird brought Ian, a FNG who we named Cathe, pronounced Cathy, he works in med devices sales with vascular catheters.

    YHC had to modify pretty quickly after the Dirkins in the 4th set – in which QIC almost face planted from exhaustion. The plan was to go all the way to the playground and work my way back, but time forced a modification. We still got in around 550 Merkins in an hour

    Grundy showed up late, half way through, and owes 250 Merkins.

    I’ve been reading a lot of Jack and Annie books with the kids, and the poem came from a Merlin Mystery novel. I have to admit, these books are great – historical fiction and mystery combined. Kids and adults alike will love them. Sometimes, the book titles become backblast titles.

    The Plutonium reference came from the master backblast writer himself, Hawcycle. Look back and read it, it’s good stuff.

    Coffeeteria was great, this time including more King Cake, breakfast bowls, and my 2.0’s showed up for sugar and hot chocolate.

  • Run Cajun Run day 9 – mini loops with a COP – from Reluctant Yankee

    Morning started off right – with a pre run to the AO with Popalock. I appreciate the push from POP the COP. Ran to the AO Set up a simple loop to help get mileage but I was surprisingly gassed on the shoulders too!
    We did a warmup COP SSH, Lunge around the clock, Roaches, and Jlos
    Then went to the shelter
    In chalk- 10 Hand release merks, 20 shoulder taps, 30 dips and 40 russian twist
    The loop went from shelter to rows (x 20) then around the track to the pull ups (amrap)
    then back to shelter. I completed 4 full loops – many pax completed 5.
    Then back to the flag for a 3 min of Mary sesh. LBT, penguins, freddies, plank jack, dying bug.

    Just want to get some mileage in and something for the body – focused on shoulders and core.

    Always a please to lead!
    We closed our COT with a prayer to accelerate our relationships.

  • Never have I ever (Yes I have!) – from Russo

    Disclaimer: yes, most of this was written well ahead of time, Zoolander, and copied and pasted, edited, and spellchecked (I think).

    30 degrees greeted a Pax of 13 this morning, perfect sunrise, a little chilly from the remnants of rain.

    Too cold to be called a Warmup (all IC, between 10 and 25x)
    – Sealjacks
    – Good mornings
    – High knees
    – Cherry pickers
    – Grass grabbers
    – Self love
    – Imperial walkers

    Thangs before the Thang
    (1) Mosey down Girod, stopping every block or so for some Ro-Cham-Burpee (10 rounds of rock, paper, scissors, the winner performs merkins, the loser burpees)

    Things we learned:
    – Zoolander and Jose were “pretty even” through 2 rounds
    – Guinea Pig had incredible fortune until he ran into the buzzsaw of YHC’s scissors
    – The ground is cold without gloves

    (2) Card sharks (Complete exercises based on card count, next round guess higher or lower, a correct guess multiplies the rep 2x, incorrect 3x)
    – Crab cakes
    – Scissor kicks
    – Peter Parker’s
    – Big boi situps
    – Plank jacks
    – American hammers
    – Murder bunnies
    – Monkey humpers

    Things we learned:
    – Murder bunnies are a favorite of YHC
    – The deck was most certainly not stacked to finish on an Ace (with a 3x multiplier)
    – Guinea Pig played great strategy on the 10
    – Jose redeemed himself with higher/lower

    Thang

    YHC is not what one would call creative. Completely left-brained, my world revolves around number and order and sequence. I struggle to keep beatdowns fresh. Most of my planning is either “that’s a good idea, let’s modify that” or “what’s a game I’ve played that can be transformed into a beatdown?” The latter held true for a spirited and, at times, confusing, game of:

    Never have I ever (Q calls out an action, If you’ve done said action, move to one side. If not, move to the other. Exercise and rep count will vary based on what side you’re on)

    Actions (“Yes” first exercise listed, “No”second one listed, most of them look right, there was some modification)

    (1) Q’ed the Mothership – 10 merkins, 5 burpees

    (2) Fartsacked a Q – 10 burpees, 10 merkins

    (3) Intentionally run a red light – 10 burpees, 15 squats

    (4) Picked up the 6 – 3 calf raises, 15 SMCs

    (5) Fallen asleep at work – 25 hallelujah squats, 5 Peter Parker’s

    (6) Called a partner the wrong name – 10 donkey kicks, 5 arm circles

    (7) Cut my own or someone else’s hair – 10 merkins, 20 SSH

    (8) Dated a friend’s ex – lap around Granny’s, 5 merkins

    (9) Stopped to help some with roadside car trouble – 5 jump squats, 25 Apollo Ohnos

    (10) Let someone cut in line in front of me – 10 mountain climbers, 10 burpees

    (11) Played wordle – bear crawl, mosey

    (12) Slept in my car – 20 star jumps, 10 arm circles

    (13) Hit a parked car – 20 groiners, 5 merkins

    (14) Sent an inappropriate text or message to the wrong person – 5 burpees, 5 merkins

    (15) Been frisked or in a police car – 30 squats, 10 cherry pickers

    (16) Removed an inappropriate amount of clothes in public – 10 burpees, 1 burpee

    Things we learned:
    – Too many lawyers in the Pax. We had to define “partner”, “hit”, “date”, “mothership”, “intentional”, as well as clarify what is meant by “inappropriate” and “slept”
    – Even after 16 rounds, some of us aren’t really sure which side to go to
    – There were at least two people who found themselves on the side I didn’t expect them to be on (Names redacted, let the speculation commence)
    – Other things that should not be broadcast here to protect the innocent
    – Best line of the Thang (paraphrased): I paid for that 20 years ago and now Russo is making me pay for it again.

    After enough absolution, Pax moseyed back to the flag in a modified Indian run where the lead runner peels off and heads to the back.

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Announcements
    – HogsBreath and Pass Interference are planting the Slidell flag on Monday at 5:30!
    – Hammer is pulling together a fundraiser for the Nehemiah Project in mid-March. I’ll let him provide more details on this worthy cause.
    – There were multiple prayer requests, including friends and family of Akbar, Bubba, Bird, and Jose, so a focus of our prayer was on mental/physical health and God’s gifts of healing, comfort, mercy, and peace.

    One final word on something Bubba brought up:

    There is an awful lot we shoulder every day: work, family, commitments, temptation, life’s difficulties, you name it. We may tend to bottle up stress or pressure until we just can’t take it anymore.

    Most of us have found F3 to be a release of some of that pressure. We’ve stumbled upon a group that, despite our imperfections, will absolutely stand tall in the face of adversity and stand with our brothers. I thank God every day for this group, and each of the men that have helped to shape me into a better human being. You are all leading by example and my prayer is that we do that for everyone around us.

    Maybe you pick up the 6 more, or reach out to ask how something went for someone this week. Maybe you share your Q source, and then make sure it gets read. Maybe you spend a couple hours to drop everything and help someone move. There are countless other examples that I hope we have and can point to when things get tough. There are too many other examples for me to list.

    If anyone is struggling, reach out. My ear is always ready to be bent. SYITG 🤛🏼

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • B.O.M.B.S. Away at the Birdcage! – from Gabrielle

    Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
    Moseyed to the Soccer Field for Warm-Up
    • Imperial Walkers IC X15
    • Toe Taps IC X15
    • Self Love IC X15
    • Peter Parker’s IC X10
    • Parker Peter’s IC X10
    Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 175 Big Boy Sit-Ups
    • 200 Squats
    Next, mosey to track for a little Route 66:
    • Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
    Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
    Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
    Thank you for letting me lead!

  • Caught By the Fuzz (only if you are last) – from Reluctant Yankee

    10 PAX for a muggy but gloomy workout. My last Q for the year. My first backblast for the year I think. I caved to pressure from FracSac and decided I would no longer just leave my BB on Strava.

    So we gathered at a virtual flag and welcomed F3 Flush from Naperville.
    We quickly ran off to the Labyrinth for a warmup. At the Labyrinth we did the normal warmup COP. SSH x 20, imperial walkers x 20, dips on the benches x 20, dying roaches x 20
    What is that I hear in the distance? A train so my plan to loop the FLY is blocked.
    We added the parking garage at Childrens. We were going to run to the garage but we were denied entrance by the security guard after El Wire asked permission.

    Much to our surprise there was a well lit winter wonderland in front of the hospital. We circled up in front of the giant peacock. Hand release merks, lunges, squats, grass grabbers, and windmills. Seeing the opportunity of the empty stairwell at the back of the garage we ran to the top of the garage. 10-Hand release merks at the flat of each level. We ran by the security guard on the way out of the garage and he let Jingle Vader know his displeasure. I made sure to encourage everyone not to be last out – sorry JV.

    Back to the Labyrinth. Used the benches for dips, step ups, decline merks, incline merks.

    Ran to the base of Audubon statue. Wife pleasers, pickle pounders, lbcs, lbts, and dying bugs. IC.

    Then back to the flag. Ran by the tomatoes for Angies List and El Wire. or in order to keep the shoes dry.

    Thanks for the opportunity to lead. – RY

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.