F3 New Orleans

Tag: Tool

  • No Fancy names today….

    No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.  

    Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough?  Do we need more to fill the time?”   About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.  

    Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.  

    • SSH x 20
    • Kettle Bell Squats x 20
    • Peter Parkers x 20
    • Shoulder taps x 20 each shoulder
    • Arm circles – 20 forward and 20 backwards 

    From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.  

    Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations.  We completed AMRAP and did 3 rounds of the following:

    • Jump squats
    • Carolina dry docks
    • Single leg jump lunges
    • Pull-ups
    • Dips

    After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation.  The Pax formed 4 groups with 3 at each cone.  Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone.  While waiting for the 6, Pax were to assume a squat position.  

    Once everyone reached the cone, the Pax did 10 burpees.  Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees).  We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks. 

    After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds).  We repeated this for a total of 4 sprints.  

    With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax.  From memory we did:

    Wife pleasers

    Hey mary? (Probably butchered the actual name)

    Side leg lifts

    Dying Cockroach

    Reverse cork screw? (See above)

    LBC

    Crunchy frogs

    1-2 other core 

    Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.  

    With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting.  Also,  big thanks to everyone for helping me look afterwards for the missing key, albeit without any success.  And lastly, thank you to Thumb War for the ride home.  

    Enjoyed the opportunity to lead and SYITG!


  • Typical, Humid, Summer 610 Stomp Morning

    What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3.  This is despite even adding a Monday morning running workout.  This is a good thing.

    The workout was very simple:

    15 minutes out and back,  traditional route via Bayou St John.

    Then directly to the track for 10 minutes of running the straights,  jog

    curves.

    Then some stretching exercises, LBCs,  and a “slant” hold for that last 5 minutes.  Some folks haven’t stretched since high school.

    Count off, Nam-a-rama, Announcements, COT.

    Always a privilege to lead with such a great large group of like minded individuals.

    From San Jose, CA see you in the gloom and on the radio,

    Bongo

     

  • This ain’t no democracy

    Just sit there and shut up. This ain't no democracy.

    A very very damp morning greeted the PAX, after yesterday’s squall lines rolled through. YHC had done a quick drive by one of the intended workout areas to see whether it was usable, and alas – discovered that it was quite soupy. So perhaps an audible was going to be necessary. More on that later.

    5:30 – Issue a disclaimer, and 21 PAX moseyed off to the track. YHC is not a regular at the Foundry. His recollections of the Foundry from way-back-when was of an intimate gathering of just a few close friends. Now we are at 21 PAX (and apparently that’s the new normal at The Foundry!) Fantastic to see such growth – more HIMs, more impact, more motivations. Thank you all.

    The Warmup

    Circle up on the track for a typical warmup, consisting of Windmills (oops – bad move on the part of the YHC, needed to restart , SSH, Arm Circles, Overhead Claps, more Arm Circles (alas, Amnesty kept chit chatting and missing the instructions to KEEP YOUR ARMS UP). Then some planks, just because.

    The Thing #1

    BLIMPS. Partner up for the BLIMPS-a-go-go. Partners run opposite directions on the track, and wherever they meet – do the next letter exercise. Then run opposite directions again. Start with Burpees x10. You all know the drill from there (except, apparently, YHC who attempted to spell out BIMPS). Ya Mom’n’Dem did a great job carrying an additional heavy weight on his back (“Jesus Juice”). Meanwhile, Holy Grove and Smooth finished about 15 minutes ahead of the next closes finisher.

    As PAX finish, start LBC’ing and Dollying awaiting the 6. YHC then offered the PAX a choice:

    • Elevens: PAX who want to do 11s, line up on YHC’s left
    • Get your shoes wet: PAX who want to get their shoes wet, line up on YHC’s right

    YHC was astounded to see a vote of 20-1 in favor of “Keep your shoes dry” (and the humble reader can guess who was the “1”). Apparently, a lesson in the Art of Manliness was in order. As this is NOT a democracy – the PAX moseyed off to collect a cinderblock from the swamp.

    The Thing #2

    Grab your cinder block and line up along the left field line in the puddles (you know, the area that looks like a baseball field when not covered by muck and grass clippings). Pop Tart scoffed at the rest of us, as the mud and water just oozed right out of his mandals…

    Round 1: 15 each Overhead Press, Curls, Rows, Bench Press. Then a Bear Crawl out about 30 yards, and Lunge Walk back. Briefs grumbling “my shoes won’t be dry for days”. Screw Top whining “Can’t we go do pullups instead? Its dry over there”.

    Round 2: 12 each. Crawl Bear out, Walk Lunge back. Words fail to express my disappointment at hearing Tool suggest that Walk Lunge would be easier if his footsies weren’t so wet.

    Round 3: 10 each. Not enough time for more out-and-back, so return our Cinderblock friends and slosh back to the flag.

    Finished about 5 mins late. Sorry PAX (but not really)

    Count-off and name-o-rama (lots of young guns at the Foundry – thanks for pushing me harder everyone!) Announcements and Intentions, especially praying for Holy Grove’s dad in his recovery from health challenges.

    As today is the feast day of St. Ignatius, YHC closed with his Prayer for Generosity. Thanks for letting me lead. And thanks for following where I go! Into the Muck and Mire!

  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.

  • Sweep the 2

    22 Men gathered on a wet, dark morning to catch a quick run. The usual disclaimer was given, and to the best of my recollection, it was eloquent and concise this time. A first perhaps. Aside: Are you supposed to say “my name is so and so” in the disclaimer? Maybe I’ve just never gotten comfortable announcing “My name is Kuch”. I didn’t say it.

    I’ve spent many paragraphs already on why the Stomp is great: great F2, generally a bit lower intensity than Monday and Wednesday, and great for runners of all speeds. So on the one hand, you don’t want to fix something that aint broken. On the other hand, we’ve had some great variations at the Stomp lately, including Rev Sox’s 13 colonies workout/football game, El Guapo’s light post runs, Smooth’s Jazzfest themed beatdown, and VQ’s for Shuffles and Briefs, who both added their own touches.

    What I’m getting at is: come Q the Stomp. Bring a slight (or significant) variation, or just tell everyone to run 20 out and 20 back and do some Mary. It doesn’t matter. It will be great. Your contribution will be appreciated no matter how much or little you deviate from the norm.

    Anyway, back to the actual workout. We moseyed 20 minutes out at about a 10:30 pace as a group, all staying together. When he hit 20 minutes, the instructions were simple. Run back to the flag as fast as you can. Don’t leave anything in the tank.

    When you get to the flag, you mosey to the guy behind you, and run hard back with him. And then the 2 of you sweep the next guy and run back hard with him and so on until 20 or so guys are running down Roosevelt Mall together to sweep the 6. It worked well, and you will see it again.

    To mentally prepare myself for this one, I told myself that I would run as hard as I could back to the flag, and I wouldn’t save anything for the sweep. If I had to walk, I would, but I would not mosey. I surprised myself and ran a lot faster than usual. Didn’t know I had it in me. That will be the instruction to all the PAX next time: save nothing. Go as hard as you can. Walk, if you must, but don’t cruise. (and of course, modify if you need to)

    The usual formalities, and a prayer that we carry the goodwill and decency shown everyday at F3 workouts with us through all our interactions. Thanks for having me. – Kuch

  • Curls For The Girls, Lunges For The Ladies

    Is there a F3 name for writer’s block when mapping out a workout?  If so, YHC had a case of that leading up to the Uptowner on Fri.  Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks?  One rock or two rocks?  How muddy would it be from the rain and the the pumps?  Perhaps a 1000 rep workout but would there be time?  How do you pick?  Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route.  We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day.  As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.

    After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN.  Here’s what we did:

    Warmup – IW, WM, AC, SSH, LSS, all IC

    COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock.  Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more?  Rinse and repeat.  

    Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration.  There we circled up by the benches for:  Dips, LLSU, RLSU, Dips, all IC.  Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.

    COP#2 – Round robin style with alternating core and/or upper body exercises.  The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.   
    Deposited rocks and finished up with a minute of hip flexor stretching.   

    We capped things off with a COT.  Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru.  Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted.  Also prayed for gratitude and a few other intentions. 

    Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around.  And hopefully everyone else left stronger than when they came.  As always, thanks to the PAX for the continued motivation.  Always a pleasure to lead. 

    Tool   

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls

  • Honoring Sgt. Joseph Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On June 7, 2019, 19 men of F3 (including FNG Dropout) converged at the Rock City AO to pay tribute to this hometown hero through a workout, with minor modifications, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s parents were notified of the F3 tribute the night before and sent their deepest gratitude to the men of F3.  Sgt. Bovia’s parents were assured that his and their sacrifice would not be forgotten. 

    WARMUP x31: SSH, Grass Grabbers, Arm Circles, and Hillbillies

    The Thang x 31

    Push-ups, WWII Sit-ups, Burpees, Squats, Kettle Bell, Push Presses with rock (modified from 20 lb. wall balls), Mountain Climbers (4-count), and Pull-ups.

    During the workout, a train passed transporting military vehicles.  A sure sign Sgt. Bovia was with us and was touched by the tribute (see pics below). Thanks to all who supported this beatdown.  Expect to see it again.

    Thanks to Hawgcycle who enthusiastically modified the workout to fit the AO and organized the logistics so there were no log jams.

  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker