F3 New Orleans

Tag: Willie

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • Campus Tour

    Twenty NOLA regulars trickled in as we hit 05:30. The disclaimer was given and we were off.

    First stop was the terrace at St.  Charles and Calhoun for a quick warmup. 10 Burpees at the bottom, 20 LBC’s at the top and 30 Squats on the side. Rinse and repeat.

    Next stop— Wolfpack Hill. A quick run to the top where we partnered up. Partner A ran down the ramp one level, touched the wall and back pedaled his way up the ramp, then sprinted back and flip flopped with partner B who was performing the prescribed exercise AMRAP. They were: Russian Twist, Monkey Humper, Real Freddie and Plank Jack. We planked for the six and were off to Wolfpack Mountain.

    At the base we formed two columns and had a brisk Indian run to the top. We took a break with LBC’s X 51 IC.

    Next we hit the stairs and moseyed to the benches at the flag area to finish up: RLSU x 10, Dips x 20, LLSU x 10, Derkins x 15 IC and to the flag for COT and shoutout by YHC.

    Good Times!

    Roots

     

  • It’s all about the Tempo…

    So just like LSU did to Georgia this past weekend…

    LSU went up-tempo on offense to beat Georgia, and it opened everything up

    Updated Oct 16; Posted Oct 16
    LSU Tigers running back Clyde Edwards-Helaire (22) runs the ball during first half action against the Georgia Bulldogs in Baton Rouge on Saturday, October 13, 2018. (Photo by Brett Duke, NOLA.com | The Times-Picayune) NOLA.com | The Times-Picayune

    YHC decided to bring the Tempo to the Birdcage beatdown.  The goal was to be constantly moving (tempo) throughout the whole beatdown to keep those heart rates up and mumblechatter down.  YHC also wanted to minimize the plank and wait times for the PAX.  So, after a short disclaimer, oh I forgot to say this is F3 (thanks Bartman for the reminder), we were off.

    Mosey around Golf Club to open field on right for Warm-up

    • Abe Vigoda IC X10
    • Leg Swings IC X10 R then L (Quite a challenge staying balanced on this one)
    • Imperial Walkers IC X20
    • Hillbillies IC X20

    Quick Mosey to Shelter for

    Red Hot Chili Pepper

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    No rest between exercises, just constant movement all the way till done.  YHC was catching his breath by the end of this one.

    Quick Mosey to open area outside of Shelter for “The SUCK”

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed.

    Back to the shelter for:

    People’s Chair Jack Webb starting with 1 merkin to 2 Air Presses in People’s Chair doubling all the way up to 10 merkins and 20 Air Presses.  These were done IC so everybody would stay together and no slouching.

    Quick mosey to Lagoon/Bandstand for 11’s (sorry Yoga Ladies for stealing your spot!)

    • 10 8-Count Body Builders
    • Up and Over Band Stand
    • 1 Squat Jack

    Continue decreasing by 1 on the 8-Count Body Builders and adding 1 Squat Jack until PAX gets to 1 8-count Body Builder to 10 Squat Jacks.  Time was running short so YHC called it and we moseyed back to the Flag for quick Nolan Ryans 10 on each side OYO to finish out.

    Nice job PAX!  YHC hopes the PAX enjoyed the “Tempo”.

    Count-off, Name-o-rama (one FNG who we named Slick as he works/worked for Exxon and in the oil & gas industry, welcome)

    Announcements – Sandbar is Q’ing a F3 workout on Sunday morning, October 28th at Audubon Park by the new Drew Brees Playground on Walnut and St. Charles for PAX and 2.0’s.  All 2.0’s are welcome.

    Intentions/Prayer – Please remember all in the Florida Panhandle who are just beginning their journey to recovery and healing.

    Thanks to our F3 brothers from F3Alpha and F3Cherokee for posting with us this morning.  Hope to see you back in F3NOLA sometime!

    Thank you for the opportunity to lead!  SYITG

  • Winter Is Icumin In

    Well maybe not GofT winter, but I’ll take it.  So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low slow squats 25xIC
    • Squat pulses 15xIC (we miss ya, Shorty.  Quick fartsacking and show us how its done)
    • Peter Parkers 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC

    Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3.  PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.

    Slow mosey to the bottom of the ramp.  OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees.  Rats, should have added an extra burpee for 56: a good luck number.

    Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc.  Can’t wait for double-respect  Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down).  Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.

    See You in the Gloom, Jingle Vader

  • No counting before 6am.

    Started with a jog a block uptown down St. Charles and back across the street, and circled up in front of Tulane… and then things went down hill.

    This was my second time Qing–and my first go at it was a year ago, so I probably should have prepared a bit more than I did.  In any case, I had just rolled out of bed and my wheels weren’t yet spinning, and I totally botched the count on the first exercise: side, straddle, hop.  So there the whole group was counting along and exercising away, without my count.  I pulled it together by around 12 side, straddle, hops and we rolled on from there.  The rest of the warm-up included: imperial walkers, squats, mountain climbers, etc.

    Then, we moseyed over to the corner of Loyola, at St. Charles and Calhoun.  We did two rotations of four stations on each grassy landing: merkins, burpies, russian twists, and crab cakes.

    This was followed by a sprint on your own down Calhoun to Freret, where we turned to the parking lot on Freret.  After doing some modified Nolan Ryans (specifically, Captain Morgans) while the six arrived, we broke into two lines and did Indian runs to the top.

    At the top of the lot we broke into pairs, with one partner exercising while the other ran down and back up the stairs.  The exercises included 50 burpies, 150 lunges, and 250 LBCs.

    Then, it was back through Loyola’s campus to the flag.

     

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • This Birdcage ain’t big enough for the both of us

    28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park.  Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…

     

    Thang:

    Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:

    • SSH
    • Mountain Climbers
    • Squats
    • Parker Peters
    • Wide arms 

     

    Mosey down Oak Alley to pick up some coupons

    Mosey back to running path and partner up

    • A: Run a suicide of light poles (3)
    • B: AMRAP exercise

    Round 1: chest press

    Round 2: curls

    Round 3: goblet squats

    Round 4: merkins on your block 

    Round 5: LBCs

     

    Mosey back to fountain to return the coupons

    Squats while we wait for the 6

     

    Circle up for some Mary (15 count in cadence):

    • Russian Twists 
    • Flutters
    • Oblique crunches (R/L)
    • J-Los

    Back to the flag with 5 burpees to finish up. 

     

    NMM

    Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint.  I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)

    Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash.  Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”).  Something for everyone I guess.

    Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.

    Thanks for the opportunity to lead boys.

    Until next time…

    Xo,

    Mariah

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • Monday With Macdeuce

    Pre Thang:  Third day of Fall and just another  muggy Monday morning in NOLA and the pax gathered slowly…  Yankee showed up with Shark Bait from Carmel and the regulars rolled in one at a time. We also had an appearance by FNG Carlton, who had posted twice already but left early both times and still hadn’t been named. At 05:30 a couple more stragglers came in hot and we were off into the gloom with a solid 19.

    The Thang:  Mosey around by the golf club house and over to the base of the bandstand for warmup COP: SSH, Mtn. Climber, Imperial Walker, Plank Jack x 25 IC.

    Dirty Macdeuce:  Run the loop(oak alley to the track, right to the parking lot and back around to bandstand. Approx. 1/4 Mile), Then perform the prescribed exercise x 15 IC.

    Round 1: Merkin, Squat, American Hammer

    Round 2: Left Staggered Merkin, Monkey Humper, Real Freddie

    Round 3: Right Staggered Merkin, Lunge, Flutter Kick(We lost Carlton again at this point.)

    Round 4: Wide Merkin, Low Slow Squat, LBC

    One more lap and mosey into the shelter for some bench work: LLSUx 15, Derkins x 15, RLSU x 15, Dips x 15

    Mosey over to the grass for some stretching and head to the flag.

    COT w/ shoutout by YHC.

    Good Times!

    Roots

    T Claps to Carlton for giving it another shot. If he makes it through a full workout, I move we name him Rhoda or Mary Tyler Moore. Those who grew up in the 70’s will get it…