F3 New Orleans

Tag: Triple Shift

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • 76’s

    I was on the drive home from Florida when I realized that I had the Q on Monday morning for swolefest. I had a lot on my mind as I was thinking about my dad and who he was and what he meant to me. I wanted to offer a solid beatdown and show honor to my father through the things that he taught me throughout his life. My dad lost his struggle with cancer on January 22, 2017 after a 20 year fight. Yesterday, August 9th, would have been his 76th birthday…

    FOURTEEN pax showed up for the beatdown. It was good to see a number of guys getting back out after a long hiatus. I was pleased to see Breadsticks, especially since I had just eaten at Vincent’s last Thursday for my birthday. After the normal F3 disclaimer, I informed the group that the beatdown would be inspired by my late father.

    I also had to give a disclaimer that we would not be running or doing much lower body since I have a torn meniscus in both of my knees. And without further ado we were off. Started the warmup with sets of 20 which represented the number of years that my dad fought cancer:

    Hillbillies x 20

    Wind Mills x 20

    Peter Parker x 20

    Parker Peter x 20

    Next, I informed the group that my dad’s name was Jack and that I had done some research on the lexicon last night to find some good “jack exercises”.

    In my three years of F3 I hadn’t come across these, Happy Jacks. Five count jumping jack in cadence followed by two jump squats. We did four rounds of 5 counts.

    My dad would have been 76 yesterday so I let everyone know to look out for that number. Some of the exercises would be difficult but if there was one thing that I remember about my dad was that he was a fighter. A lot of times you have to push through the struggle in order to get to the joy on the other side.

    We started the 76’s easy with plank jacks. All of the exercises would be done on your own so I let the pax know to go at their own pace:

    Plank Jacks x 76

    From there we got into a more difficult exercise, man maker merkins! I chose this exercise because it reminded me of the things my dad taught me about being a man. This was the highlight of the workout for me. The exercise starts with your block to your right while in merkin position. Perform one merkin then pull the block across the ground to the other side, perform another merkin, and pull it back to the right. One is one, all the way up to 76! There were some breaks in between but we all made it through.

    Next, we did curls. 76 reps OYO.

    My dad was an architect and a builder so we had to get some 8 count body builders in. We did them with the coupon, Catfish would have been proud! I intended to push for 76 but realized that was not realistic about 10 reps in. We made it to 30.

    I could tell that we were needing to give the upper body a break so next we went to goblet squats, 76 reps OYO.

    Finally, had to get one more jack exercise in and multiple pax knew it was coming, Jack Webbs…actually, Block Webbs!

    We changed the count to one merkin and one block press. We aimed for 10. On the 9th round I began to feel nauseous. I thought for a moment that maybe we would stop at 9 but got encouragement from the group to push through to 10. We did it!

    When I stood up I felt like I was going to pass out. There were just about 5 minutes left in the workout but it was that bad. I had visions of Holy Grove passing out of dehydration at WPM and knew that I had to get some water. I told High Rise to lead the group in some Mary to finish things up. Tool followed me to my car to make sure I was alright. I took a sip of water but still felt like I was going to pass out. I sat down, another sip, still nauseous. Finally, I laid on the ground. I was there for about 30 seconds then miraculously felt instantly better. Took another sip of water and walked back over. I was able to finish the last two Mary exercises with the group.

    So thankful for F3 and for the group of guys that were out this morning! F3 has meant so much to me over the years. My attitude has suffered over the last month or so that I have been out dealing with the torn meniscus. That’s why I keep pushing to go out even though I know that I should be resting. F3 gives me resilience throughout each day to push through the difficult parts of life.

    You know, you get that part every morning that you post. There is always someone there pushing you to finish strong and I really appreciate that. But this morning I experienced what makes F3 so special. It’s not every morning that you push yourself to the brink of exhaustion both emotionally and physically but that was the case this morning. I am forever grateful to have my health and to know that if I fall that there is someone there to help me up. It reminded me of the verse in Ecclesiastes 4:10 that goes like this:

    “For if they fall, one will lift up his brother. But woe to him who is alone when he falls and has not another to lift him up!”

    Thank you Tool for looking out and thank you brothers for pushing me every day to be stronger and thank you dad for being such a good father to me and showing me what its like to be a good man. I miss you dearly.

    Thankful for the opportunity to lead!

  • Symmetry and Justice for All

    It went something like this

    Disclaimer

    Warmup in Cadence (IC)

    IWx20 IC

    SSH x 20 IC

    Arm Circles x 10 front IC x 10 back IC

    Peter Parkers x 25 IC

    Low Plank Parker Peters x 20

    10 Burpees on your own (OYO)

    Mosey to NOMA Fountain

    9 burpees on your own

    RL step up 25

    Dips 20

    LL step up 25

    Dips 15

    RL step up 20

    LL Step up 26 – some mumblechatter about symmetry

    Indian run around Big Lake ¾ mile – stopping periodically for 8 then 7 burpees OYO

    Dora 1,2,3, 100 merkins, 200 jump squats, 300 crunches – Pax 1 ran around museum

    Water Break  – 6 burpees OYO and 7 RL step ups IC

    Mosey to tool wall –

    Calf raises IC x 25

    Inward IC x 20

    Outward IC x 15

    Mosey to great Lawn

    5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO,  . . . 1 burpee OYO

    Count off, name a rama, announcements, intentions, pledge of allegiance, prayer

  • Raise the Floor Not The Ceiling

    …Daily practice raises the floor allowing for incremental gains. With daily practice bad days become less so and it has added benefit of raising the ceiling as well. It will keep you on a path of forward progress and builds a strong foundation so when you fall the floor is not that far.

    Warm Up

    SSH x18
    Hillbillies x 14
    Grass grabbers x 12
    Toe touches x 12
    One leg stretch – 30sec x 4
    Self love
    Arm rotations x 10 (reverse)
    Shake wrists and feet

    Heart rate:
    Burpee – 10 Peter Parker – 2 merkens up x 10

    Exercise / F3 Relay
    Break into pax of 3
    Set up 2 stations, 1st at 0 meters / 2nd at 200 meters
    Station 1 / Exercise 1 – 400 Cumulative Merkins
    Station 2 / Exercise 1 – 400 Cumulative Lungs
    Station 1 / Exercise 2 – 400 American Hammers
    Station 2 / Exercise 2 – 400 J-Lo’s
    Pax rotate one person at each station one person running between to relieve.

    2nd Q in the books thanks for all the support!

  • What Day Is It?

    What Day Is It?

    Four men arrived to own the gloom at 5:30am for the Hump Day Edition of Rock City at Pontiff Park. YHC gave the standard disclaimer and led the small Pax of men for a short mosey to the rock to get things started.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 20

    Shoulder Taps – 20

    Grass Grabbers – 20

    Smurf-jacks – 15

    The Thang

    Everyone was encouraged to select a rock and carry their burden to the open field located just past the baseball field.

    Making Bricks

    Since YHC missed his annual Passover workout due to the quarantine, he brought out his favorite Passover day workout – Making bricks. Like the Israelites who mixed straw and mud together to max bricks for Pharoah, we slowly carried our bricks across field one lunge step at a time while dropping to our knees between each set of lunge steps to make it all the more taxing in our slow movement across the field.

    Route 66

    The Pax did a standard Route 66 with the rocks. Stop at each tree along the edge of the field for bicep curls. 1 rep at tree one and 11 reps at tree eleven for a total of 66 reps.

    Slow Motion Suicides

    The Pax now moseyed to end of the football field where the Q had kindly placed cones marking the 1/4, 1/2, 3/4 and end of the football field.

    Run with your rock to cone one – 20 Low Slow Squats

    Run back to the start and pick up your rock on the way to mid field – 20 shoulder presses

    Run back to the start and pick up your rock on the way to cone three – 20 bench presses

    Run back to the start and pick up your rock on the way to the end zone – 20 curls for the girls.

    Run down to the start and then back to the end, hold Al Gore while awaiting the six.

    Rinse and Repeat

    Mary

    YHC celebrated his 13 anniversary yesterday and Vagabond celebrates his tomorrow, so time for a round of Mary that celebrates the joys of marriage.

    Wife-pleasers – 26

    Hello Dolly – 20

    Monkey humpers – 13

    The End

    Count-Off, Name-O-Rama, Announcements, Intentions, and Prayer

    Thank you men for celebrating my wedding anniversary and giving me a great beginning to my 14th year of marriage.

    Happy Hump Day!

    -Rev Sox