F3 New Orleans

Tag: The Uptowner

  • RED Friday – The Crouch

    Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.

    Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.

    We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.

    We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.

    The Thang
    • 400m run
    • Burpees x 21
    • Imperial Squat Walkers x 21 (2 is 1)
    • Peter Parkers x 21 (2 is 1)
    • Chuck Norrises x 21
    • Floyd Mayweathers x 21 (2 is 1)
    • Donkey Kicks x 21
    • WWII sit-ups x 21
    • Burpees x 21

    We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches

    Naked Man Moleskin
    • One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
    • T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
    • 126 burpees. Good work.
    • A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 meter Run

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • Black Friday Murph

    The disclaimer was short and there was no warm-up.

    The Thang

    A Murph.

    • 1 mile run on the track around Pontiff
    • 100 Pull-ups
    • 200 Merkins
    • 300 Squats
    • 1 mile run on the track around Pontiff

    We partitioned the exercises in reps of 5-10-15.  I think we all modified the pull-ups in some form or fashion: jump pull ups, legs on the slide or step, not going all the way up, negatives, etc.

    Tool, still recovering, rode his bike to the AO and then did the exercises sans runs.  T-claps to Tool for keeping at it while injured.  Glad to hear he was able to run the Turkey Day race with no issues.

    Everyone pushed hard and finished strong.  The first mile was just a little over an 8:00 pace.  Below are our unofficial times:

    • Hawg – 43:16
    • JV – 43:41
    • War Eagle – 44:31
    • Rev Sox – 44:36

    The Murph is tough, especially the pull-ups.  Kudos to the men that came out to do it today.  That’s how we get better.

    -Hawg

  • No Sleeves, No Gloves, No Problem

    On the tail end of a surprisingly cold November week, four men proved their manhood by posting in the 45-ish degree gloom at Pontiff Park for The Uptowner.  The scheduled Q requested a sub days prior so YHC hopped on it as to commit to posting and help ensure the frigid-fartsack would not prevail yet again.  As the PAX trickled in, one could only notice some crazy dude walking up in beach-like attire….sleeveless, in shorts, no gloves, no hat….wait, that’s the one and only Jingle Vader!  YHC is always in awe of his tolerance to cold weather.  After exchanging a few stories to recap the frigid workouts throughout the week, the clock struck 5:30 and we kicked things off with a disclaimer followed by a quick warmup:

    Hillbillies x20, WM x10, AC x20, ISWx10, Plank Roll x15

    Circuit #1:  Next up, grab a small “good form” rock to work with before moving on to a larger one.  In an effort to avoid wet rocks and wet feet, we opted to stay on the pavement for:

    • Tricep Ext x10
    • Rock Overhead/Side Press to Opposite Knee x10 (Imperial Rock Press?)
    • One Hand Rock Curl x10 (use other had to balance/assist)
    • Squat x10
    • Rinse and repeat (all IC)

    Circuit #2:  Set small rock down, grab a larger “man maker” rock and return to the circle.  JV once again declined an offer of the extra pair of gloves YHC had five feet away….must be immune to the numbness that the rest of the PAX encounters with chilly boulders.  I’m envious.  This circuit would be w/partners doing the following:

    • PAX #1 – Inchworm Burpee w/rock press (small) x10 (Timer)
    • PAX #2 – Curl w/large rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last burpee round.

    Circuit #3:  Similar to previous circuit but different exercises

    • PAX #1 – Squat Press w/large rock x10 (Timer)
    • PAX #2 – Tricep Extension w/small rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last squat press round.

    Time to return rocks back to base, throwing in curls x10 with each one.

    Then burpees x10 to keep the blood flowing.

    Mary:  LBC x20, Dolly x20, Penguins x20, High Plank for 1 minute

    COT to cap things off.  As always, thanks for the motivation and giving YHC the drive to get out in the gloom.

    Tool

     

     

  • War Eagle VQ

    Pre-Thang:

    Over the last three months, YHC has quietly sat back an observed all that is F3. Trying to explain F3 to family and friends makes YHC sound like he joined a cult. “Yea, so me and a bunch of random guys I  don’t know show up early in the morning for a workout. We have code names and end each workout by getting in a big circle and praying.” Regardless, YHC has discovered that F3 is the real deal. Physically, I am in the best shape of my life, and mentally you have all stretched me further than I could on my own. For that, I say thank you to all.

    YHC was volunteered for this workout (thanks, Rev Sox), but I have discovered the best workouts are planned, and the PAX ends sweaty…

    Welcome, Disclaimer, Mosey.

    Warm-Up:

    SSH X 29 (Random number stuck n my head from this past weekend :))

    Mountain Climbers X 25

    Imperial Walkers X 20

    Windmills X 10

    Arm Circles X 10

    Peter Parkers X 20

    Hillbillies X 20

    The Thang:

    Mosey to the Hill for 11’s…

    First side – burpees

    Bear crawl uphill

    Crab walk downhill

    Second side – jump squats

    Mosey to the field and partner up…

    200 LBCs as a pair. The first partner does LBCs while the second partner lays down and holds legs 6 inches off the ground. Rotate every 20.

    200 squats as a pair. The first partner squats while the second partner does a sitting squat, Rotate every 20.

    Back to the flag.

    COT:

    Counterama, Name-O-Rama, Announcements, Prayer

     

    Thank you F3, thank you PAX, thank you Rev Sox!

     

     

     

     

     

     

  • Red Badger Friday

    Red Badger Friday

    Seven Pax gathered in the gloom of Friday, November 2nd for a beatdown in honor of Chief Petty Office Mark “Badger” Carter. On December 11, 2007, the Badger (the 5’5″ Carter received his nickname after besting a fellow Seal who was 6’5″ in a wrestling match) was killed while fighting in Iraq along with his fellow Navy Seals. We honor him by pushing ourselves in this morning’s beatdown.

    Warm-Up

    SSH – 20

    Peter Parkers – 20

    Shoulder Taps – 20

    Hillbillies – 20

    The Badger

    Grab your rock for the Badger which consisted of six rounds of fun. Each round was one lap around the track followed by 15 squats with a large rock and then 15 pull-ups. Most of the Pax knocked out the six rounds with a few throwing in some extra credit work. Tclaps to Triple Shift for doing his squats with a boulder.

    Renamed

    Count-off, Name-O-Rama and then…

    Tool requested a name change for Stone Age who received his name last Friday. Tool asked that his suggestion of Stonehenge be considered since he couldn’t pull it out of his memory last week. YHC was feeling generous as Stone Age gave him the best compliment he has received since joining F3 about half way through the Badger, so Stone Age has been renamed to Stonehenge.

    We ended in prayer with much prayer being sought for the parents of our Pax. May God empower us to be faithful sons to the men and women who raised us as they age.

    -RevSox

  • Who me?

    After learning yours truly had the Q at 5:28am…

    Disclaimer

    Warm up : SSHx35/IWx20/ACx10f&10b/MCx20

    The Thang…

    Bear Crawl around Triangle of Trees(30yds)/Goblet Squatsx20 w rock.                                                          Lunge Walk around ToT’s/Squat Pressx20 w rock.                                                                                                Burpeesx10 at each Tree/Goblet Squatsx20 w rock.

    All with Rocks: Buddy sit upsx30 each man/Slow curlsx20/Slow Rowsx20/Stepupsx20(alt leg)/Slow Shoul. Pressx20/Slow curlsx15/Slow BBCL’s(ball buster core lifts)x15/Slow rowsx15/Buddy sit upsx20 each man

    A little change of scenery(and a 20 yd mosey…this is the uptowner, correct)

    Peoples Chair-1 min…last 20 sec rock overhead/Peoples chair-30sec…last 10sec rock overhead/Peter Parkerx20/Parker Peterx20

    Got to do a little running – 61 yd sprintx2

    Mary – LBC’sx35/Slow H. Dollyx20

    CO/NOR/Intentions/Prayer

  • Uptowner Funk’d You Up!

    DISCLAIMER…let’s warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt Climbers x 20 IC
    -Arm Cicles x 30 IC (15 ea dir)
    -LSS x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 20 IC
    Grab your rock and mosey to the field and form a line:
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. Rinse and Repeat….
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. One more circuit:
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s mosey to the picnic benches for:
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Great work….take a seat….in the People’s Chair holding your rock. After a couple of minutes, take a short break….back in the chair. Great idea Mahatma, rock presses in the chair…and go right into rock curls. Break time’s over,
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Let’s mosey back to the rock pile. One more circuit (w/o LSSs):
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -Chest Press w/rock x 15 IC
    Just enough time for Mary:
    -LBC w/rock (ala Triple Shift) x 20 IC
    -Dying Cockroach x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (a strictly no eye contact event….it was refreshing to not feel Rudy staring…)
    -Penguins x 20 IC
    Send your rock home and circle up.
    COT: countoff, namerama, announcements, shoutouts, and a prayer.