F3 New Orleans

Tag: War Eagle

  • RevSox’s Birthday Party

    The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.

    YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.

    Warm-Up

    Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.

    SSH – 36

    Imperial Walkers – 20 in honor of the release of the Return of the Jedi

    Peter Parkers – 20 in honor of the comic debut of Spider-Ham

    Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years

    Playing at the Park

    The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.

    The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.

    Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.

    The Suicide

    YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.

    The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.

    Ultimate Frisbee

    Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.

    YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!

    The Close

    The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.

    Counted off for a Pax of 24 to set a new Rock City attendance record.

    Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.

    Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,

    RevSox

  • The Day After…

    After a quick disclaimer at the flag, the pax moved to flat ground in close proximity to the rock pile for the following warm up exercises:

    SSH – 20, Self Love – 10, Arm Circles (Forward) – 10 (backwards)- 10, Windmills – 15, Imperial Walkers – 20

    After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.

    Thrusters – 20, Curls – 20, Triceps – 15

    The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:

    Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.

    Squat Thursters, Curls, Triceps, Low Slow Squats

    We rinsed and repeated with the following exercises:

    Goblet Squats, LBCs, Curls, Triceps

    Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:

    Penguins – 20, Flutter Kicks – 20, Freedom Hammers – 20, Dying Cockroach – 20,

    We proceeded to return our rocks, and circle up at the flag for count off, nameorama, announcements, and closing prayer.

  • YaMomAnEm’s VQ

    Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)

    The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • Amnesty’s New Sneaks

    Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the challenge. The usual disclaimer and off we go.


    Warm-up COP:

    SSH x 20 IC, IW x 20 IC, Plank Jacks, x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, Mountain climbers x 20 IC

    Route 66 down Roosevelt Mall: Dips. 5 dips at first bench, increase 1 dip each bench, ending at 17.

    Next we moseyed to NOMA.

    Right leg power-ups x 20 IC, Left leg power-ups x 20 IC. Then a Merkin ladder up the steps of NOMA, with 8 Merkins on the bottom step and 1 Merkin at the top. Back to the fountain for 10 box jumps, right leg step-ups x 20 IC, left leg step-ups x 20 IC. And back to the steps to repeat another Merkin ladder.

    Next, partner up for Dora 1-2-3. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s, while the other Pax runs around NOMA.

    Then we moseyed back to the flag, stopping halfway for some Mary. Flutter kicks x 20 IC, Hello Dolly x 20 IC, Dying cockroach x 20 IC. We ended back at the flag, and succeeded in our mission. We kept Amnesty’s sneakers dry. Count-off, Name-o-rama, announcements, intentions, and a prayer. Thanks for letting me lead.

  • Championship Monday

    Championship Monday

    Clemson vs Alabama
    January 7th, 2019

    For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:

    Image result for work like a champion everyday

    Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:

    Image result for work like a champion everyday alabama

    So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.

    Warm-Up

    SSH X 18…no make that 20.

    Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.

    Mountain Climbers X 25

    Arm Circles X 10 (forwards and backwards)

    The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.

    Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…

    Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…

    Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…

    Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…

    You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.

    The Thang

    Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:

    Curls X 250

    Squats X 200

    Rows X 150

    Shoulder Presses X 100

    Burpees X 50

    One Pax member works while the other Pax member runs a 40-yard dash and back.

    Cowbell and KimChi finished early rewarding all who finished 100 LBCs.

    Post-Thang

    The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).

    Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).

    Return Rock and mosey back to flag.

    “We still have two minutes. On your six.”

    Flutter Kicks X 20

    Penguins X 25

    “We still have 30 seconds. I paid for 45 minutes,” said Rev Sox

    5 Burpees OYO

    COUNTERAMA

    NAMERAMA– Welcome FNG Rougarou (from Cajun Country)

    COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.

    Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.

  • Krazy Fight Club

    YHC has never been called a runner. He hates running. He has spent his life avoiding running and even walking of any significant distance. F3 came into his life and now he runs. YHC loves and hates F3.

    YHC is also competitive, so when he saw the beatdown that the North Shore gave to South in last year’s Krazy Ivan, he was determined to help his brothers overcome the conquerors from the North. He may not run fast. He may not even be able to finish the Krazy Ivan, but YHC is going for it on January 19th.

    So this week and next week’s Fight Club will run in preparation for the Krazy Ivan. A pax of four arrived ready for a good training run in the mist and fog with outside temps in the low 60s.

    YHC gave the welcome, disclaimer, and led a short warm-up of 30 SSH, 10 Windmills, and 20 Peter Parkers.

    The Pax went to the top of levee, and we ran 20 minutes to the west. War Eagle and Rev Sox traveled 1.9 miles out west and then back to the boxing statues while Hawg and Hokie Powkey traveled 1.75 out west and back. The highlight of the run occurred about 1/2 down the path when War Eagle barely missed stepping on a dead possum on the path. Since War Eagle is from Alabama, YHC expected him to collect the Possum and take it home for his little lady to cook up for dinner, but to YHC’s suprise, War Eagle left that good country meat on the path.

    The Pax came in right at 6:15 for the count-off, name-o-rama, announcements, and prayer.

    Thanks for the run brothers,

    Rev Sox

  • Twas the Murph before Christmas…


    Written by: The Alabama Poet

    Twas the Murph before Christmas and all through the park not a creature was stirring except four PAX in the dark. 

    The question was asked “What will we do? Should we modify or would a real Murph do?” 

    A debate ensued and the majority ruled, four PAX ran out into the gloom. 

    A few steps in the oldest PAX bailed. He went to the track to forge his own trail.

    The three PAX continued then up on the track there stood such a puddle they ran through the grass.

    Then on to the playground where our oldest PAX stood. We decided twenty rounds of 5 pull-ups, 10 push-ups, and 15 squats would be good. 

    Then on to a discussion about a super seafood salad it carried on like a longwinded ballad

    The time kept ticking as the rounds kept going we completed the twenty then back to the one-mile and closing.  

    A modified mile to avoid the big blue then a sprint to the finish War Eagle he flew. 

    On Bogey, on Eagle, on Pai Gow, and old Amnesty too…

    Merry Christmas to all and to all a fit night…

    On a serious note, Merry Christmas and a Happy New Year to everyone. Continue to remember those who are celebrating Christmas alone and those who are celebrating their first and last Christmas with a dear loved one. Finally, remember that Jesus is the true reason for the season.

  • Can we get a WHO DAT!

    Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game.  A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing.  Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.

    Made our way to the rock pile to select a companion for the morning and over to the large field for some drills.  First up would be a round of exercises paying homage to the Saints 11-2 record so far this season.  What better way to celebrate the 11 wins than with 11’s!  Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back 

    Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs.  Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.  

    Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night.  In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast.  Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10.  Then waited for the six with a wall con roca sit on the fence. 

    Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara.  YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong.  After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage.  Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer.  We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.

    Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile.  From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle. 

    COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome!  Also an announcement for Crazy Ivan race coming up in Jan.  Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight. 

    Thanks for letting me lead.  Hopefully we’ll be 12-2 by the time anyone reads this.  Who Dat! 

    Tool  

  • Spartacus II….again…

    DISCLAIMER, let’s mosey…

    COP: -SSH x 20 IC

    -IW x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).  With a timer: 1 min exercise and 15 secs rest.

    1. Bulgarian Split Lunge (30 sec/ea leg)

    2. Shoulder Press

    3. Goblet Squat

    4. T-pushup

    5. Alternating Step-up w/rock

    6. Squat Press

    7. Side Lunge with Touch (Elf on the Shelf)

    8. Merkins

    9. Lunge and Rotation

    10. Elevated Wife Pleasers Rinse and Repeat for a total of two rounds.

    Time to send your rock home and time for some Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    -J-Lo’s x 20 IC

    Let’s mosey to the SF. Countoff, namerama, announcements, and a prayer. It was an honor to lead. SYITG…