F3 New Orleans

Tag: The Uptowner

  • Proposal Q – from Kilo

    YHC woke up this morning to a weather report from his soon to be best man who said “it’s freezing rain, are we doing this?” The reply “of course. F3 is rain or shine.” Today being YHC’s second Q and the day of the big ask, decided to keep it simple and do another Mogadishu Mile to remember the fallen of Blackhawk Down. It was rainy but warm and 9 HiMs started out for the warmarama and then to the thang.

    Pick up a rock, get to the gazebo

    4 rounds:
    19 ground to overhead
    19 front squats
    19 push-ups (one hand on the rock, then switch so 38)
    15 burpees
    run a 1/4 mile.

    All this was done with smiles and joy and the promise to show up this afternoon and try to talk some sense into my future fiancé. It’s a great day to have a great day, gentlemen.

    COT and Announcements as well as a welcome to FNG, Freaky Fast who drove 12 hours yesterday for the occasion.

  • Mr Rodgers Neighborhood “Venice Beach Crash Course Edition” – from Mr Rodgers

    Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.

    Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).

    Warm-Up:
    10 Wife Pleasers
    10 Scorpions
    10 Low Slow Squats
    10 Peter Parkers
    10 Parker Peters
    25 Side Straddle Hops
    Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:

    Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
    Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
    After three rounds, we swapped to:

    Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
    Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).

    Closing:
    Namarama
    Announcements
    Prayers for the victims of the terrorist attack in the Quarter
    Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
    Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything.

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.

  • Lil BOO Thing – from Vagabond

    Dora

    rifle carry around mound pumpkin
    50 burpeees
    100 merkins
    150 squats
    200 plank jacks

    Little pumpkin soccer

    All pumpkin free for all get as many between goal post as possible

    COT

  • Saints Hangover!? – from Bolt

    YHC saw no Q on the sheet Th night and was concerned I might fartsack or might show to an empty Pontiff…either way, only one of the choices is filled with self loathing so posting it shall be. Rolling up at 5:28 I noticed a few shadows and was pleased at winning the battle of 15 degrees. Frac offered me the Q when I threatened to grab the speaker knowing there was not time to go get it; Frac was pleased at winning the battle of JBL. Warmorama of Abe SLOWgoda, MMPGM, Tie Fighters L/R, OHC, SC, MNC. self love.

    Off to play area for Morning Calls then off to the rock pile for a medium rock and when u convert with an Android medium must mean large since Triple went big.

    Head to pavilion for 3 exercises of 20/15/10 reps doing: man makers (Triple wanted 50), squats (keep weight either through heels or balls of feet), tricep press. Rinse and repeat (Frac was psyched) except shift weight to opposite half of foot from previous round. Discussion about natural imbalance and demo from Frac with pistol squats followed by flamingo stance balance work and finished with 5 pistol squats per leg.

    Return rocks with rifle carry, KnOT walk, curls for the girls and off to flag for one minute plank followed by COT. Honored to lead.

  • LET’S ROCK! – from Squints

    Set up 4 markers in a square, about 40 yards apart. Everyone in the Pax should have a heavy rock. Here’s how it goes:

    1. Start at the first marker and complete the designated exercise.
    2. After finishing, toss your rock to the next marker.
    3. Important: Every time you pick up the rock, you must do one burpee.
    4. Complete the exercise at the second marker, then sprint to the third marker.
    5. Continue around the square, performing the exercises at each marker, until you’ve made it back to where you originally left the rock.
    6. Keep going through the exercises and tossing the rock until the rock returns to marker one.

    Round 1 – Exercises (10 reps each):
    1. Curls
    2. American Hammers
    3. Jump Squats
    4. Earthworm Merkins
    5. Mountain Climbers

    Round 2 – Exercises (5 reps each):
    1. Shoulder Press
    2. WW3 Sit-Ups
    3. V-Ups
    4. 8-Count Body Builders
    5. Monkey Humpers

    COT: Announcements, Intentions, Prayer

  • Don’t let rain cancel your workout – from Pool Boy

    5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
    Warmups
    Abe Vigoda’s
    Grass(cement) Grabbers
    Imperial Walkers
    SSH’s
    Arm Circles
    Low Slow Squats

    Exercise 1
    Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
    Exercise 2
    25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
    20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    Exercise 3
    Ring of Fire
    Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
    Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
    Finished with Mary
    COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.

    T-Claps to this great group of guys showing up in the rain and being warriors.

  • Blame it on the Rain – from Architect

    I arose this morning ready to deliver another beatdown. My previous Q left me feeling proud and accomplished, so I was ready to repeat. Apparently it had a different effect on the PAX which was evident in the lack of turnout in the Gloom.

    Warm-a-Rama to get the body moving.

    First Exercise: Deconstructed Clean and Press to focus on form during a complex movement.
    -Deadlifts
    -Rows
    -Cleans
    -OH Press
    -Squats
    -Clean and Press

    Main Set: One PAX performed farmers carry with water jugs (Thanks Mr. Rogers) while the others performed movement of their choice. PAX Rotated positions taking turn with farmers carry. Repeat with different movements

    Final Set: perform chest press to tune of “Bring Sally Up”

    Cheer gents, and thanks for the support and accountability!

  • Don’t be the Laughing Stock – from Architect

    Disclaimer, Warm-Ups, and Rock Selections

    Q encouraged PAX to challenge themselves with their rock selection, much respect for those that did.

    10 mins of HSKT Merkins and Thrusters (Head taps, Shoulder Taps, Knee taps, Toe taps with a merkin between each). A throw back to a favorite childhood song. 10 Thrusters between each set for good measure.

    PAX Partnered up for Wall Sits/Gym laps for 5 rounds, then Bear Crawls/Planks for 3 rounds.

    Concluded with COT and much gratitude for the support of all PAX in attendance.

    What do you get when you boil the funny bone….