F3 New Orleans

Tag: Thighs

  • H8! #6

    The Thang

    Event: The 6th running of the H8!

    Conditions: 72 degrees, 90% humidity, winds out of the SSE at 4 mph.

    Participants: 30 Pax including, 7 H8!ers, and 14 first timers.

    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 just less than 3.5 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    The Skinny
    • 12 finishers for a 40% success rate: SOGO, Cowbell, Smooth, Mahatma, 86, Thighs, Mariah, Triple Shift, Dirty Dell, Ya Mom N Dem, Screwtop, and Hawgcycle
    • No one got nine. Who will be the first?
    • I feel like YHC spent most of my energy chirping at Mahatma, at least until the 5th lap at which point he left me far enough behind he couldn’t hear me anymore.
    • I may have to put cones out next time to protect the integrity of the H8!.
    • Rudy had his first DNF at the H8! but it was for medical reasons. His doctor says no burpees. I would like to find a doctor like that.

  • We can do more

    On this day, the Master Melvin PAX was out to prove that we can do more when we have a partner with us.

    At 0500, we welcomed an FNG brought by Hawcycle and then quickly mosied over to our warm-up area. After a few warm-up exercises, we partnered up for the main workout.

    As one partner ran a half lap around the park, the other partner started building on the following exercise pyramid. Once the first partner finished their lap, they tagged out and that partner continued building the pyramid.

    • 25 – Burpees
    • 75 – Merkins
    • 125 – E2Ks (left side)
    • 175 – Squats
    • 125 – E2Ks (right side)
    • 75 – Merkins
    • 25 – Burpees

    Once each team completed the exercise pyramid, we did some new partner exercises for the AO.

    3 laps of 100ft of Partner Carries

    10 – Sqerkins

    10 – Partner Merkin Curls

    After some cool down stretches, we mosied back over to the flag to welcome our new FNG named Sunday. What a great story from Sunday. When you meet him, please ask him his life story.

    Overall, we were all surprised how well we did together both in quantity and how fast we did the workout. As we found, we can do more when we work together.

  • F3 Workout Deck – Westbank

    I just got back from vacation. While there, I met a guy who had an app on his phone that ran through a standard deck of cards associated with different exercises. That inspired me that Master Melvin has not ran through the F3 Workout Deck yet.

    So on Thursday, FroZone, Short Bus, and I committed to see how many cards we could get through. Our goal, of course, was to go through all 52 cards.

    We got a great workout that I am still sore from it. But we only got through about a half the cards.

    This means we have a good challenge ahead of us. I think I will bring the cards out once a quarter to see how many cards we can get through and see if we can get all the way through the deck.

    Good job this week, guys!

  • F3 Exercise Wheel

    F3 Exercise Wheel

    It was tough getting up early after our late night Mardi Gras parades. But three brave PAXs ventured into the early morning hours to cycle through the F3 Exercise Wheel.

    After a quick warm up of 20 – SSH, 20 – Smurf Jacks, and 20 – Plank Jacks, T-Square, FroZone, and Thighs mosey-ed to the center of the F3 Exercise Wheel, which for our AO is a padded playground.

    Then from the center of the F3 Exercise Wheel (playground), we branched off to 5 different pavilions that were located around our AO’s track.
    Below is a description of this partner exercise.

    We partnered up, and as one partner went to a spoke of the wheel, the other stayed in the center to do continuous Ab exercises. Then after that partner finished bear crawling back to the center, the new partner ran to the next pavilion on the route.

    After completing one revolution of the wheel, the center exercise changed to the next round. The picture below shows 4 rounds of the wheel.

    We completed three rounds this morning.

    It was tough. We were winded from the bear crawling. Our muscles were screaming after all the ab and arm exercises.

    We are all looking forward to next time, as we find creative ways to build our muscles.

  • Good Morning, EMOMs

    Early Morning Sunrise

    At 5am, three brave men broke their warm slumber to boldly complete some morning EMOMs (Every Minute, On the Minute).

    We started with some warm-ups:

    • 10 – Hairy Rockettes
    • 10 – Windmills
    • 10 – Cherry Pickers
    • 20 – SSH
    • 20 – Mountain Climbers

    We then mosey-ed over to the track to start the morning EMOMs.

    At each station around the track, we stopped to do 5 minutes of EMOMs.

    Station 1:

    • 5 – Burpees
    • 10 – Toe Touches
    • 10 – Dips

    Station 2:

    • 10 – Merkins
    • 8 – Jumping Lunges (single count)
    • 6 – Broad Jumps

    Station 3:

    • 5 – Derkins
    • 8 – American Warhammers
    • 12 – Donkey Kicks (each leg)

    Station 4:

    • 15 – SSH (single count)
    • 10 – Mountain Climbers
    • 10 – Flutter Kicks

    Station 5:

    • 5 – Imperial Walkers
    • 5 – Imperial Squat Walkers
    • 5 – Imperial Storm Kickers

    We ended the morning EMOMs with some cool-down stretches, name-a-rama, and sweaty ball of man.

    It was a tough set of exercises. But at the end, we all agreed that Master Melvin was a great place to get refreshed for the day.

    All our invited to check out what the Westbank has to offer.

  • Jacked Up For Success

    On 10 Jan, the wind was up and the temperature was down. But that didn’t stop FroZone, T-Square, Short Bus, and Thighs from reaching our goals.

    After a short warm up and stretch, we embarked on 3 areas of progress.

    Jacked Up For Success

    • Side Straddle Hops – 40
    • Seal Jacks – 35
    • Plank Jacks – 30
    • Crossover Squat Jacks – 25
    • Smurf Jacks – 20

    Escalator To Our Goals

    We did the following TWICE around Mel Ott Park.

    • 10 – Derkins
    • 15 – Burpees
    • 20 – Merkins
    • 25 – Bobby Hurleys
    • 30 – Box Toe Touches

    Abs Ring of Fire

    A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.

    • Flutter kicks – 10
    • LBCs – 10
    • American Warhammers – 10
    • Hello Dollies – 10
    • Super Crunches – 10

    After a quick final stretch, we moseyed back to the flag and formed our circle of trust.

    It was a good burn, but the cool air kept us looking forward!

  • Christmas came to the Westbank

    Christmas came to the Westbank

    On 20 Dec, Christmas came to the Westbank, F3 style!

    After a quick warm-up, we celebrated a Christmas tree, then we did some Reindeer Hops, and ended by opening gifts!

    Christmas Tree (Pyramid)

    Christmas Tree

    We partnered up and then did the following exercises. One partner did the exercise while the other did a half lap. Then we switched.

    • 50 – Burpees
    • 100 – Overhead Claps
    • 150 – Merkins
    • 200 – Squats
    • 150 – Merkins
    • 100 – Overhead Claps
    • 50 – Burpees

    Reindeer Hops (Caterpillar)

    Reindeer Hops

    PAX got down in low-plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. We continued for 25 yards.

    Opening Christmas Gifts

    F3 Workout Deck

    I purchased a F3 Workout Deck in August, but never used it. Today was the day we opened it. We played a quick round of Texas Hold ’em Poker. Winner’s two cards determined the amount and type of exercise.

    • 10 – 4 count Flutter Kicks

    We ended the morning workout with name-arama, intentions, and prayers for a safe and memorable Christmas.

    Merry Christmas from everyone on the Westbank!

  • Shuttle runs in the park

    Shuttle runs in the park


    After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises.  The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.

    Cold Weather WarmUp

    To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.

    Dynamic WarmUp

    The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.

    Karaokes

    Butt Kickers

    Zombie Walking

    Backwards Run

    High Knees

    Karaokes

    First Exercise

    Then we started the workout.  We split into teams of 2.  As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.

    We did Shuttle Runs from telephone pole to telephone pole.

    Lunges to the first pole.

    5 – Bobby Hurleys

    Sprint to the next pole.

    10 – Diamond Merkins

    Sprint back to the first pole.

    5 – Bobby Hurleys

    Lunges back to the beginning.

    We accomplished 8 runs, or 4 rounds per man.

    Then we did a 20 count rest.

    Second Exercise

    We did shuttle runs to the same telephone poles but in the format of BLIMPS.

    B-urpees – 5

    L-unges – 10 per leg

    I-mperial Walkers – 15 per leg

    M-erkins – 20

    P-lank Jumps – 25

    S-quats – 30

    Sprint from the far telephone pole back to the start.

    We did 3 rounds with a 20 second count down in between.

    Final Exercise

    45 elbow plank

    We circled up, counted off, name-a-rama, and a prayer for the week.

    By the end, the cold weather didn’t have an affect on our motivation or spirits.  The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!

    Great job, guys!  Can’t wait for our next time at the Master Melvin.

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!