F3 New Orleans

Tag: Tool

  • 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!

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!

  • Ain’t Skeered

    ‘Twas my turn to Q The Foundry this Wednesday, but I was having some trouble thinking about what to do. So I did what any reasonable PAX member would do in this situation: I read a backblast from a workout that i liked, and pretty much copied it on Wednesday morning. Shout out to my man, High Rise, as he was the Q on Monday at The Chamber, and it’s his exercises that I used for most of the workout on Wednesday

    Warmup:

    • Side Straddle Hops – 15
    • Grass Grabbers – 15
    • Arm Circles – 8 forward, 8 backward
    • high knees – 15 cadence count
    • butt kicks – 15 cadence count
    • self love – 15 cadence count

    The Thang: Gross 1

    • Floyd Mayweathers – 12
    • Low Slow Squats – 12
    • Flutter Kicks – 12
    • Carolina Dry Docks – 12
    • Calf Raises – 12
    • Hello Dollies – 12
    • Right Side Lunges – 12
    • Box Cutters – 12
    • Diamond Merkins – 12
    • Left Side Lunges – 12
    • Nola Claps – 12

    The Next Thang:

    • Partner Up and then:
    • Partner 1 does a lap around Noma
    • Partner 2 does Rocky Balboas on Noma Steps
    • ROTATE
    • Partner 1 does a lap around Noma
    • Partner 2 does dying cockroaches
    • SWITCH
    • Partner 1 does a lap around Noma
    • Partner 2 does hand release merkins
    • SWITCH

    The Next Thang: Gross 2

    • left leg step ups on fountain – 12
    • derkins on fountain – 12
    • LBC’s – 12
    • Irkins on fountain – 12
    • Calf raises on fountain – 12
    • Box jumps on fountain – 12
    • Mountain climbers – 12
    • decline Floyd Mayweathers on fountain – 12

    We ran out of time, so we weren’t able to finish all 12 exercises for the last Gross. After the DFFM’s (decline fountain Floyd Mayweathers), we mosey’d back to the flag for the COT. Also, i couldn’t think up a good title for the workout, so i just named it “Ain’t Skeered” because I saw one of those bumper stickers on a truck the other day, and they’re still timeless

  • Failing Upwards

    These warm, thick, moist ( I said it) Southern mornings seem to stretch in front of and behind us without variation. It’s unmistakable. That feeling, the transition, of stepping from your front door (that sweet clean cool conditioned air) into the physical force of warm jell-o that is the south. A low level of perma-sweat is the accepted norm. Under these conditions 20 men (one FNG) met, with great enthusiasm, in the gloom of City Park.

    YHC was looking forward to his Second Q. He even planned out a few maneuvers he thought might be fun and thought of how to map out the days work. However, today’s BB is not a story of great triumph, it is one of progress.

    To start YHC forgot about the disclaimer momentarily, so some men did think I was a professional and did not know that they could modify. Second, YHC bumbled through the lead-in to each warm-up exercise, giving a variation for each, which opened the door to chatter amidst the ranks. As Q, variation can lead to chatter, chatter, can lead to dissent, dissent can lead to mutiny. A fair warning for any who might take the mantle as future Q. But not to worry, YHC was open to input, heard the people and adjusted accordingly.

    The THANG

    Warm Up in Peristyle (…to the best of recollection)
    x10 Arm circle fwd/bck
    x10 Hill Bill
    x20 Peter Parker
    x20 Parker Peter
    x15 jump jack
    Then everyone pick a column x3sets of Sunday Mornings:
    People’s chair w/ x10 jack web
    Donkey kicks x5
    Balls to wall, count to 10
    (three movements = 1 set)

    Line up – Mosey/Indian run to practice track
    Partner up
    1. Catch me if you can – Partner runs ahead backwards while other partner drops for 5 burpees, sprint to catch, alternate, 400m
    Cont. w/ Partner – following cumulative
    2. 100 Merkins – Sets of 10, partner holds plank while other partner completes set, alternate to total
    3. 200 LBCs – Sets of 20, partner holds legs raised while other completes set, alternate to total
    4. 300 Squats – Sets of 30, partner holds squat while other completes set, alternate to total

    At this juncture YHC had two ideas of what he wanted to do, but was a little uncertain of time. Opting to start a mosey back to the Great Lawn, he lost a little control of the group, who, like cats when not given explicit direction, had a mind of their own. This led to a different route back, which altered timeline. YHC takes full responsibility for this fork in the road, which was a result of indecision. Once outside my comfort zone, I turned to a wisened veteran, Screwtop for a tip on a next workout, he advised 4 corners. Since YHC wanted to keep momentum and control, he jumped on idea, announced to group, and tasked 4 individuals with deciding on a movement for each corner. However, in haste, I was not clear about time spent at each corner, or much of anything, so it turned in to everyone being responsible for their own time in 4 corners.

    While this was not the smoothest F3 beatdown that many know and love, I feel like there was plenty of sweat and ready-to-be-done’ness’ by the end of our hour to say it was a successful day nonetheless.

    My lesson – don’t go in to a Q with too many ideas of what to accomplish. Pick your workouts. Keep it simple. And stick to your plan. Any time allowed to think about what to do next, gives rise to chaos. Anarchy. (Don’t look into applying this reminder to life… it might lead to improvement). Also, the older I get I find myself abiding the principle, “If you haven’t failed at doing something, and gone back to it to keep doing it, are you even invested in it?”


    I appreciate the patience of all while I had a growth Q and want to thank the spirit of F3 for keeping it fun for all. Veterans stepped up, tclaps to those who did, and ultimately this group is about camaraderie, practicing leadership, and pushing each other to be better all around. I am excited to step up to another Q in the near future, and tighten up the execution then.

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • Lending a Helping Hand

    A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwx and rev x 10 each IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC

    Tha Thang #1:

    For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.

    Red light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • R leg lunge hold
    • L leg lunge hold
    • Supine leg hold
    • Reverse plank
    • Calf raise hold

    Green light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral/cross-over lunges
    • High knees
    • R single leg wife pleasers
    • L single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury’s

    After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.

    Tha Thang #2:

    At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.

    Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • Sunday Mornings aka “Donkey Kicks”

    YHC has made it a habit to attend the Sunday morning workouts at the Renaissance as we can workout, have coffeeteria, and still be home by 8am before the house wakes up. One constant exercise that has showed up in each Q the last few weeks is Donkey Kicks on the back wall of NOMA – in fact, we now call Donkey Kicks – “Sunday Mornings”. The inspiration for today’s Q was Sunday Mornings and trying to incorporate some music into the work-out. So with the help of my family at the ranch – we set up a play list last night and made sure the Bluetooth speaker worked. Off we go……

    7 pax met at the flag at 6am. Quick disclaimer and a short mosey to the grassy area between NOMA and adjacent to the lake for warm up. TRACK 1 – VAN HALEN’s – JUMP – played during the warm-up with each time we hear the word “Jump” the PAX did SSH. In between, PAX did some Imperial Walkers, Arm Circles, and Mountain Climbers to warm up.

    TRACK 2 – THE BLACK EYED PEAS – LET’S GET IT STARTED (- RUNNIN’ RUNNIN’, RUNNIN’) – perfect song for indian run up and around delong drive in front of the museum

    TRACK 3 – SURVIVOR – EYE OF THE TIGER – three minutes of Rocky Balboa’s in front of the museum

    TRACK 4 – PETER GABRIEL – KISS THAT FROG – i am a huge fan of peter Gabriel so we had to incorporate one of his songs. For the length of the song perform flutter kicks – when Peter sings “Kiss that frog” – time to morph to Crunch frogs.

    TRACK 5 – BEASTIE BOYS – BRASS MONKEY – hold the Al Gore, until “Brass Monkey” transition to monkey humpers. This was more monkey humpers than Al Gore. Around the time Belloq noticed the sunrise – a site to see this morning over the lake in front of NOMA.

    TRACK 6 – IMAGINE DRAGONS – THUNDER – Dragon Walk on the neutral ground in front of NOMA about 30 yards.

    TRACK 7 – LIONEL RICHIE – EASY LIKE SUNDAY MORNING – mosey to the rear wall of NOMA for some Sunday Mornings – aka Donkey Kicks. Hold Al Gore or People’s Chair throughout song – Each time Lionel belts out “Easy like Sunday Morning” time for 10-20 Donkey Kicks on count of YHC.

    TRACK 8 – MAROON 5 – SUNDAY MORNING – No rain was falling so the PAX were in for more Sunday Mornings at NOMA – Incline shoulder taps with feet on back wall of NOMA with “Sunday Mornings” sprinkled throughout the song.

    With about 7 minutes left circled at the flag for some Mary – each PAX led an exercise in cadence – LBC’s, boxcutters, Cockroaches, SSH, then with one minute left and Fracsac yet to lead – you guessed it 10 burpees.

    Circle up for announcements and intentions. Enjoyed the opportunity to lead and had fun this morning. If you have not been to the Renaissance, come check it out on Sunday.

    Sunday at the Renaissance

  • Watch your head

    Four PAX decided to participate in the second week of the Iron PAX 2019 Challenge on a hot and humid Monday morning. After the disclaimer, we took on the challenge.


    “Meatloaf’s massacre”

    4 rounds for time (Elapsed Time Scoring) Round 1:

    *10 Manmakers

    *20 Overhead Presses

    *30 Kettlebell Swings

    *40 Goblet Squats

    *50 Incline Block Merkins

    **1600 Meter Run
    **Rinse and repeat for rounds 2,3 and 4 with the following modification: decrease run 400 meters for each subsequent round. Round 2 was 1200m, round 3 was 800m and round 4 was 400m

    I was eager to take on this week’s challenge and tackle what I thought would be the toughest part of the challenge, the Manmakers. The very first rep produced a painful result for me when my coupon hit the front part of my hairline which left a knot on my head for a week. 
    From there I proceeded a little more carefully. We all completed the challenge, encouraging each other along the way.
    Results: Belloq 56:24, Thumb War 56:38, Tool   59:30, High Rise  62:04
    Thank you for the opportunity to lead this challenge. 

  • Exterminating The Killer B’s

    “We comin’, and we ain’t backin’ down”  -Coach O 

    With the first week of The Iron Pax Challenge coming to a close, the brave men of F3 NOLA had one last shot at exterminating the Killer B’s, a workout not meant for the weary.  For some guys it was round one, others round two with hopes of improving times.  The heat and humidity along with the uncut wet grass would not help matters at The Muscleship, but the Pax was determined to take care of business.  After a quick warmup, we got in position and fired up some motivation music to hopefully help numb the pain of the burpees and such that wait ahead. Saturday was also the much anticipated LSU vs UT game, so a few LSU fight songs made their way on the playlist, in lieu of the Coach O motivation sound bites that YHC was unable to make happen.  

    The THANG: Killer B’s

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Bear crawl back 30 yards.

    Complete 5 sets for time

    All PAX finished in times ranging from roughly 27-45 min.  T-claps to those early finishers that swept the six and got some lagniappe in. Many PAX later discussed the wet, uncut grass hindering times, but that was our only choice in the area.  YHC had previously considered a mosey to one of the nearby, manicured fields but figured the extra run would bring some groans.  

    Capped things off with 5 or so round robin Mary exercises and a COT.   

    A good morning was had by all.  T-claps to the PAX for digging deep and grinding through.  And T-claps to the die-hards that opted to do this workout 2-3 times throughout the week.  Hopefully we all got stronger. 

    Tool