F3 New Orleans

Tag: Tool

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • Wherever two or … well, two are gathered… – from Hokie

    As the clock read 0627, YHC arrived at Renaissance to one Pax doing burpees waiting on the Q’s arrival.

    After hearing the 0629 alarm, YHC started with a disclaimer including realizing there may possibility be only two in attendance while the thermometer read 37° Or was it The Q’s calendar stating Sandbags that scares Pax from attending.

    Either way, we started with a warmup mosey loop at the entrance of NOMA, Abe Vigoda x10, another loop, and grass grabbers x10, another loop and arm circles x 10.

    For the Thang, Pax 1 would mosey a loop around NOMA while Pax 2 would perform exercise, then switch

    Rounds 1 & 2, exercise 60# sandbag burpee thrusters

    Rounds 3 & 4, 60# sandbag bench press

    Rounds 5 & 6, 60# sandbag toss over the shoulder

    We then moseyed to back of burpees before 3 minutes of Sunday mornings then back to the virtual flag & COT and the arrival of a 3rd Pax who escaped a house full of 9 girls for a run

  • All About The Benjamins – from Hokie

    Seven Pax met at The Uptowner on a pleasant cool morning for a pre-coffeeteria ante

    We started warm ups, walking backwards on track with long strides around the bend and stopped on the other goal line/corner for some stretching.

    Abe Vigoda x 10
    Grass Grabbers x 10
    Bend over and reach for ground, down right leg, back to center, down left leg, back to center
    Arm Circles x 10

    After stretching “ran” backwards down the straight to the far goal line by the playground, lunged toward playground, and moseyed to rock pile where instructed to get a rock allowing us to shoulder press 25 times straight.

    Now rifle carry towards the field by gym with the two tree lines for some Benjamins

    25 Shoulder presses
    Rifle carry from one tree line to the other
    25 shoulder presses and rifle carry back to the original tree line.
    Rinse and repeat.

    100 Shoulder presses (Benjamin) complete.

    Next round after self love x 10…

    25 Curls, drop rock,
    25 Bear Crawls toward other tree line, 10 burpees, 25 Bear crawls back to 1st tree line, 10 burpees
    rinse and repeat… 50 curls in (not Benjamin, but 100 lunges Benjamin complete)

    25 more curls, 25 lunges toward other tree line, 10 burpees, 25 lunges back, rinse and repeat
    (now 100 curls complete for that Benjamin)

    15 Burpees

    Completed
    100 Shoulder presses
    100 Curls
    100 Bear Crawls
    100 Lunges
    75 Burpees (Sorry Frac)

    Mosey back to rock pile and flag.

    Thank you for allowing me to lead

  • All Day Baby……#2 – from Mahatma

    All Day Baby…..(it may take that long to read this thing)
    There is so much diversity in our Pax that if you stick around long enough you’ll learn something not only about various beatdowns but yourself as well!

    This leads us to the gloom of today…..
    YHC had an idea for incorporating a recent Rudy based beatdown and lore from recent grow rucks (and past military experiences) all designed to make a physically and mentally uncomfortable environment while pushing beyond a comfort zone.

    Short disclaimer then mosey to the great lawn circle up for a quick warm up of SSH, windmills, grass grabers, side lunges and self love.

    Then line up for craw-daddy’s where you start in a plank position bar crawl approx 10 yds perform 2 merkins and 2 double unders bear crawl another 10 yds then 4 and 4, bc then 6 and 6, bc then 8 and 8 now hold plank for the 6.

    We are getting warm now! Oh look hear 5 blocks set up in a line – all pax line up in plank position shoulder to shoulder on the left of the blocks now side step plank across and over until the last pax completes the line HOLD plank once complete we went back the other direction!

    Now warmed up the morning mission is given out pax divided into 4 groups 3 of 3 and 1 of 4 (Diddy Kong was the muscle of this group). Each group was to carry a block overhead at all time – if for any reason the block was lowered below eye level then the that team of pax had to do 3 burpees with instructions given we headed out for our objective – YHC left some additional blocks by the Stomp’s starting point to be retrieved – along the way YHC would have the groups stop for some varied exercises (blocks must be maintained in the overhead position). See a need for some change at some point YHC had PAX circle up and instructed that the blocks over head could be lowered yet there was some hesitancy by a few pax that thoughts this might be some evil trick to have them do burpees – not the case yet Rudy even requested YHC to make some ridiculous statement “Simon Says”. It was left up to his judgement to follow or not. From here we were close to a 1/2 point – so we pushed on – Once at the Stomp teams now retrieved 2 additional blocks that had to be farmer carried back with 1 Pax still keeping the other block over head. YHC realized he under estimated the strength of Vagabond and his gang as they seemingly toyed with their overhead block holding it with one hand while the rest of us grunted and mentally pushed through YET karma had her way when during an exchange their block dropped and so did they giving 3 punish burpees.

    As we were 1/2 way back Snooze all of as sudden remembered he had leave 15 minutes early putting his team of YHC and Frac to ponder the thought of carrying the blocks solo! Well YHC being selfish attempted to push the pace apparently giving the impression he was looking past his teammate Frac but with all the chirping from the normal suspects of Bogy and Rudy (maybe War Eagle too but he often got sidetracked as many millennials do looking at text on his phone while he was supposed to be working). Anyway YHC knew Fracs strength to carry on!

    Back at the great lawn we finished the adventure with some individual block exercises (and complaining) closing with some more block over block plank trains and 10 man makers.

    As we returned to the flag YHC requested the blocks be returned to his truck where Rudy was defiant until he he heard “Simon Says”.

    COT – prayers of gratitude and humility for serving others. Also recognizing the strength of joy in others as Tool is prepping for an 18 year birthday celebration for Speed-Racer.

    God Bless

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Time Killer with the River Stones – from Rudy

    10 PAX, including 1 FNG (welcome Slab!) and 1 Kotter (good to see you back, Spawning!), at the Mothership on a uncomfortably warm and humid December morning. YHC sporting Jesuit gear in hopes of inspiring any Jays in the crowd. But seems that the regular Jays crowd must be sleeping in to get ready for a big day of tailgating. But the PAX who were present were in for a good start to Championship Saturday.

    Mosey to the Great Lawn to get started. SHOOT. Didn’t take too long for YHC to get confused about the plan. Quick pivot – lets mosey over towards the Fountain for a quick warmup. SSH, IW, and some back stretches. Bat Wings – but much to FracSac’s dismay, YHC cut off before we got to the Dancing Night Clubs. We’ve got to get moving.

    Grab a Stone and head to the Great Lawn.

    The Thang: 12 step ladder. Starting at the path on one end, there are 11 trees down the lawn. Each round, we will add one more tree and exercise to the circuit. Carry the rock from tree to tree. Most exercises used the rock. But even if it didn’t, you were on the hook to haul it along.

    + At the sidewalk, start with 1 8-Count Body Builder (thanks Hawg, for the demonstration to our FNG. YHC forgot about that).
    + Add 2 Block Burpees at the first Tree.
    + Add 3 Thrusters at the next tree.
    + 4 Curl-Presses. YHC had a total brain fart on this. There was something planned for 4, but YHC could not remember. PAX held a plank for about a minute while YHC tried in vain to recall. War Eagle suggested Curl-Presses instead, so that works. These had been planned for 7, so this gave YHC a few more rounds to remember.
    + 5 Big Boy situps
    + 6 Squats
    + 7 Cross-over Merkins. THIS WAS WHAT SUPPOSED TO BE AT 4. YHC remembered just in the nick of time.
    + 8 American Hammers
    + 9 Rows (Hawg gracefully corrected PAX form. Many thanks)
    + 10 Lunges
    + 11 Flutter Kicks – HOLD THAT ROCK OVER YOUR HEAD
    + 12 Burpees at the far sidewalk.

    YHC had estimated that this was going to take about 30 minutes. So we had another exercise planned. But it was now 7:26. So lets hustle the rocks back to their resting place and get back to the (virtual) flag.

    Finish up with COT – named our FNG Slab (he runs Kitchen Depot on Airline). War Eagle then took us home.

    YHC noticed that these river stones offer a much different challenge than Rock City. They are smooth, lacking finger holds. It pushes different muscles to carry the rock for nearly an hour without those finger holds. My forearms were sore for the rest of the weekend. I will be using these again!

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.

  • A Deck 4 the Pax – from Fracsac

    YHC took the Q at the Mothership and skipped an opportunity to ruck in the west.
    With a brief disclaimer given, 4 pax headed to the great lawn to warm up. Warmup was typical stuff which Rudy, Triple Shift and Catfish thoroughly enjoyed. Closed out with some 8 count Body builders IC to satisfy some of the monthly ISI challenge.

    Mosey to the track for the main event.

    With the F3 deck in hand, instructions were simple. Flip a card and complete 10 of the exercise as a 4 count IC unless the card gave specific instructions, such as 100 calf raises.

    We did most all the Merkins available in the deck early on. If you Q with the deck, YHC recommends stacking the deck in a way to prevent that from happening. It’s like a fair way of cheating.

    We did most of the deck, then moseyed back to the shovel flag for the COT where we met up with Tool as he finished his 8 plus mile run.

    -The Mothership has been like riding an elevator to the top floors of the Hancock Whitney Center recently, the numbers continue to dwindle as people step off other floors. If the other AOs were overflowing it wouldn’t be a big deal, but maybe a little over a dozen between 3 AOs is a bit alarming. Maybe it’s just a busy time for families.
    -We headed to Hahnville to gut a house as part of our Ida relief efforts, with Gabby as Q.

    SYITG

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!