F3 New Orleans

Tag: Tool

  • VQ for the Mambi at Rock City

    YHC had a hard time falling asleep the night before his VQ. YHC wanted to be PRO, thinking about his workout, the F3 Lingo / Lexicon, and time management. Finally fell asleep, it seemed as if the alarm went off shortly after.

    Pulled up to the infamous Rock City, (where F3 Men workout) to already see a handful of PAX ready to train, YHC walked up to wait for 5:30 to start. It was time for the disclaimer and we began.

    14 Hard Charging F3 brothers (PAX) mosey to the PIT for the warmup

    • SSH IC x 25
    • Sun Gods (Arms Circles) 10 fwd, 10 back
    • Windmills IC x 15
    • Peter Parker IC x 10
    • Parker Peter IC x 16
    • Burpees x 10

    PAX pick out his ROCK and mosey to the running track.

    Part 1

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

    Part 2

    Line up on the back of the end zone line with ROCK

    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 LBC’s
    • Lunge walk with ROCK overhead to the 50-yardline
    • 10 Merkins
    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 Monkey Humpers

    Mosey with ROCK back to the PIT return PAX ROCKS to the ROCK PIT

    Circle up for Mary

    • LBC IC x 20
    • Leg lifts IC x 20
    • Dying Cockroach IC x 10
    • American Hammer IC x 10
    • Penguins IC x 10

    Mosey back to flag

    COT

    Count off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

  • Back to the Roots

    Too many moons ago I did my last Q at the Mothership.  My last Q was based on a book I had read the 7 Habits of Highly Effective People.  This time I wanted to focus on the roots of F3 a simple straight forward no frills beat-down.

    Disclaimer

    Mosey to the Great Lawn

    Warm Up – IW 30, SSH 30, Arm Circles F 15, Arm Circles B 15, Peter Parker 20, Parker Peter 20, Plank Jacks 20, Low Plank Peter Parter 10, Low Plank Parker Peter 10, Low Plank Jacks 10

    Mosey to the fountain in front of NOMA – wait for 6

    Mosey to the Singing  Tree

    Bearmuda Triangle – A triangle (approx 20 yard sides) was setup in the tall ant infested grass.  We divided into 3 groups.  Bear Crawl to cone 1 perform 1 burpee – Bear Crawl to cone 2 perform 2 burpees –  Bear Crawl to cone 3 perform 3 burpees.  Rinse Repeat.  Rinse Repeat.

    Mosey to open field

    16s Floyd Mayweathers & Monkey Humpers.

    Mosey to pier

    Jack Web 1:2 to 10 merkings

    Mosey back to water fountain by NOMA fountain

    1 MOM LBC 30

    Announcements/Intentions/Prayer/Coffeteria/Bible Study

    Welcome FNG – Quiche.  I think he was EH’d by the Wiz.

    This work out paid subtle tribute to some of my favorite F3 beat downs.  First to Roots –   YHC was happy to see Roots make his way from Uptown and deliver the third shovel flag of the day.  My first workout was at the Birdcage with non other than OG Roots as the Q.  It was quiet, intense, and intimidating.  In other words it was awesome.  2nd to Douille –  who taught me that low plank Peter Parkers and Plank Jacks are possible (there were doubters today).   Finally to Maverick (somewhere on the Northshore) who previously took the pax to the pier for Jack Webs.  Thanks to last months ISI challenge I could complete 10 rounds this time.

    Thanks for the opportunity to lead.

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • Wednesday With Walleye

    8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
    The usual disclaimer and off we go.

    Warm-up COP at the track:
    SSH x 20 IC
    IW x 20 IC
    Peter Parker x 20 IC
    Windmills x 15 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    Route 66 to the Foundry, with 10 lunge jumps at each light post

    Foundry Circuit x2
    1. 15 WWII sit-ups has the count
    2. Dips
    3. Pull ups
    4. Derkins

    Mosey to NOMA for Dora 123
    100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.

    Mosey back to the flag, with some Mary along the way
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.

     

     

     

     

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool

     

     

  • And the Tony for the best use of Musicals in a Q goes to….

    Due to some over-excitement to hit the “snooze” button, YHC was a couple of minutes late w/ the F3 Flag and to his own Q.  Thanks to the miracle of GroupMe & Mumblechatter, YHC was able to give directions to the PAX who would be lost w/out him.  When YHC arrived, the PAX had already begun the w/u at the Practice Track while also going over the command instructions for those who have yet to Q.

    W/U

    • SSH
    • AC (led by Mambi)
    • Windmills/Abe Vigodas/Don Quixotes (led by Pai Gow)
    • IW x 20
    • MC x 20
    • JL x 15

    Head to Roosevelt Mall for some Route 66

    • Starting w/ the first bench to your left, do 5 Irkins and 5 Derkins; run to the next bench and increase the reps by 1; proceed all the way down the mall. Total Irkin/Derkin count 81 each.

    Mosey to the left wall of NOMA

    • Hold the People’s Chair while each PAX names his favorite Musical Artist/Band, Favorite Broadway Musical, First Concert Attended.   T-Claps to some of those favs & first including Elvis Presley, Wicked, Cowboy Mouth, West Side Story, and the Cars.

    Mosey to the Foundry & partner up for AMRAP; while we pay tribute to some of the Best Musical Tony winners w/in the past few years.

    1. “Disappear” from Dear Evan Hansen – ~.25 Mile Run at your 1mi pace.  (This is the count)
    2. “Falling Slowly” from Once – Negative Pull Ups or Pull Up w/ a :03 down motion
    3. “Sex Is In the Heel” from Kinky Boots – Calf Raises
    4.  “All-American Prophet” from The Book of Mormon – Merkins
    5.  “My Shot” from Hamilton – Bobby Hurleys

    Mosey back to the Flag

    Counterama, Namerama, Announcements, Intentions, COT

    Thank you for the opportunity to lead,  SYITG,

    Da Parish

  • Stomp #146

    YHC arrived at the 146th running of the 610 Stomp to find not one, but two Kotters!  Welcome back Stubhub and Milkman!  Hope you’re here to stay!

    YHC isn’t creative enough to do anything other than a run on a Tuesday, so instructions were given to run out for 20 minutes and back along the Bayou St John route.  Great run with Great F2!

    Upon all arriving back at the shovel flag, YHC told all to “do some ‘merkins or something” while waiting for the 6.  Once all arrived, YHC figured he’s better get it organized, so we did the following:

    Merkin IC x 15

    Flutterkicks IC x 15

    Dying Cockroach IC x 15

    Penguins IC x 15 (no cheating!)

    LBC’s IC x 15

    COT

    Name-O-Rama, Announcements, Intentions, and Closed with a prayer to the Sky Q.

    Thanks for posting with me today.  No pictures today, my bad!

    SYITG!