F3 New Orleans

Tag: Wash’n’Fold

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Gentle prodding

    16 guys assembled in the gloom a month back. Yankee reminded me this morning about how backblasts are one of the tenets of F3. Like no burpees on monday.

    • The Warmup
    • Mosey to grass in front of zoo
    • SSHX?
    • Arm circles forward and reverse.
    • On yo’ face for PP, MC, PP and Merks
    • Grass grabbers
    • Wind mills

    The Thang

    Mosey to Audubon statue where we assemble for BLIMPS with a loop out to Magazine between exercises. Start with 10 burpees and go bu tens from there.

    Mary

    Pretty sure we ended with some Circle of Mary

    Back to the flag, COT. Thanks for letting me lead.

  • 9/11 Stair Climb #2

    The first known 9/11 Memorial Stair Climb event occurred on September 11, 2003 during “Operation Enduring Freedom” in Parwan Province, Afghanistan. Albuquerque Fire Department Lieutenant Charles Cogburn scaled a two story building 55 times wearing body armor, a helmet and an M-4.  Lt Cogburn returned home and on the following September 11th (2004) the climb was brought back to Albuquerque and given the title Albuquerque Firefighters Memorial Stair Climb. Firefighters from Engine 5 and Engine 2 were dispatched at 8:46am (the time the initial dispatch of FDNY units occured) to the Bank of Albuquerque Building in downtown Albuquerque. The building is 22 stories tall and it was climbed 5 times. 

    We like many others gathered to recognize the first responders of 9/11/2001 – we were 9 days late but it was the closest date open for a Q.

    In order to complete the task at hand – one had to climb 7 flights of stairs 16 times. (112 flights) The original firefighters had to climb 110 flights. Imagine they had their gear on and they never got rest as they climbed down the 7 flights of stairs. Last year I couldn’t finish I was at 11.3. This year I finished with time to spare.

    Gabrielle, King Kong, WIllie Catfish and Hokey Pokey inspired with their rucks. Special tclaps to Hokey for adding a 40 lb weight vest. Very impressive. Tclaps to Gabrielle for thinking to bring the door stops – the improved airflow was a huge game changer. I had nightmares about the smell and humidity from the climb last year as I went to bed.

    Most of the PAX finished the climb this year. Tclaps to all of the finishers.

    As we climbed I asked the PAX to reflect on being men who would rush to danger to help, instead of seeking their own comfort in a tough situation.

    Thanks for allowing me to lead.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • Lightening don’t strike twice. Please.

    YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.

    Warm ups at Palm Circle

    • SSHX20
    • Arm Circles forward and reverse X10 each
    • WMX20
    • PPX20
    • MCX20
    • PPX20

    Mosey to Wolfpack Hill then on to Wolfpack Mountian.

    After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.

    The Dora Thang Up top

    • Partner up.
    • 1st round 60 burpees. Partner runs to opposite end of garage and back.
    • 2nd round 120 plank jacks, partner runs.
    • 3rd round 240 LBC’s, partner runs.
    • Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.

    Stairs to the benches

    • Grab a bench.
    • RLSUX20
    • DipsX20
    • LLSUX20
    • DipsX20

    Mosey back to the flag

    We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.

    We wrap up with COT count off, name o rama, announcements, prayers.

    I am very grateful for the opportunity to lead twice in one week!

    (Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.

  • Back to Skinny 2.0

    There was a solid group of 20+ waiting In The Gloom this cool Monday morning. We kicked things off with a warmup in place:

    -15 second left-over-right and right-over-left stretches

    -15 SSH

    Then we ran. We headed up toward the Fly, then upriver along the levee, stopping every .5 miles:

    -Leg 1: mosey followed by 15x LBCs.

    -Leg 2: Indian Run followed by 20x Peter Parkers and 20x Parker Peters.

    -Leg 3: mosey followed by 20x LBTs and 20x Dying Cockroaches.

    -Leg 4: Prisoner Run down the levee followed by Indian run and then 15x Mountain Climbers and Pickle Pounders.

    -Leg 5: mosey followed by Flutter Kicks and Hello Dollies.

    Leg 6: mosey back to the flag. Repeat earlier stretch routine, 15 more Pickle Pounders and then 10 Bburpees OYO.

    3 miles = great start to the week!

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops