F3 New Orleans

Tag: YaMomAndEm

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!

  • The Stomp 12/29/2020

    Issued the Disclaimer

    Warmup:

    • Side Straddle Hops – 20 in cadence
    • Mountain Climbers – 20 in cadence
    • Windmills – 10 in cadence

    Mosey’d to the track & partnered up. Each group of 2 PAX ran 2 laps at whatever pace they chose. Only requirement was that they had to stay together. After 2 laps were completed, each group of 2 PAX chose an exercise for their group. The exercise had to be between 10 -100 reps, so the idea was each group could choose if they wanted to grind it hard with an exercise, or if they wanted to mainly focus on getting in the miles.

    We had a couple of mins left after we finished, so we hit up some Mary for 2-3 mins & then headed back to the flag for count-off, name-o-rama, announcements, intentions & prayer. Happy New Year, fellas!

  • The Foundry 12/23/2020

    Issued the Disclaimer

    Mosey’d to NOMA

    Warmup:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in candence
    • Hillbilly’s  – 20 in cadence

    The Thang:

    • Bunny hop up the NOMA Steps, run down the steps, 7 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 6 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 5 burpees
    • Continue all the way down to 1 burpee
    • 20 squats / 20 dips until we reached 100 squats / 100 dips
    • 25 flutter kicks in cadence
    • 25 LBC’s in cadence
    • 25 dying cockroaches in cadence
    • 6” 12” 18” ab levels with legs
    • 25 miuntain climbers in cadence  
    • 100 calf raises on NOMA steps on your own
    • 10 Box jumps / 5 dirkins to 50 box jumps / 25 dirkins on fountain

    Mosey To Flag

    Al Gore for last min, then count-off, name-o-rama, announcements, intentions & prayer

  • Taking out some frustration after a Saints loss

    After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Arm circles x 10 fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 20 IC

    Tha Thang #1:

    What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly

    • 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
    • 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
    • 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.

    Tha Thang #2:

    At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.

    • Chest press with block while holding bridge position
    • Goblet squats
    • Standing oblique crunches with block
    • Walleyes (front raises with block)
    • Single leg bridges with foot on block
    • Flutter kicks while holding block overhead
    • Curls
    • Lunges with twist while holding block
    • LBCs with block
    • Overhead triceps extension with block
    • Calf raises while standing on block
    • Box cutters while holding block overhead

    Tha Thang #3:

    Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.

    • Round 1: 25 Merkins
    • Round 2: 50 Goblet squats
    • Round 3: 75 Mountain climbers (1 is 1)
    • Round 4: 100 reps of core exercise of your choosing

    Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.

  • Playing the hits

    After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.

    Warm up:

    Mosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 IC each
    • Hillbillies x 15 IC

    Tha Thang #1:

    I opted for a socially distanced Route 66. While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.

    Tha Thang #2:

    Mosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check. In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups.

    Tha Thang #3:

    PAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.

    Tha Thang #4:

    Mosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66 back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.

    Count off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.

  • 5 Years, and the ABC’s of F3

    5 years ago today was my first F3 post at the Birdcage. It was a cold dark morning and the rain was coming down hard. I texted @Captain Morgan (who EH’ed me) at 5:00am to ask, “Are we really working out in the rain?” You know the reply. @shorty was the Q and it was an Aquaman-themed beat-down running around Audobon Park and doing Merkins, Lunges, and Squats in puddles. At one point halfway through, some guy (@reluctant-yankee) said, “There’s an FNG out here today?!?” @amnesty named me Walleye after a Minnesota freshwater fish working out in the rain.

    Today, 12 other F3 Brothers joined me at City Park for my 5-year anniversary Q. Like all of you, F3 has fostered core values in me that makes me a better man and keeps me coming back. It is a true brotherhood and extended family with like-minded men with similar ideals and goals. So today I tried to express my gratitude for F3 with a workout focused on my ABC’s of F3. 5 sets of 5 exercises for 5 great years. The usual disclaimer and off we go.

    Warm-Up COP:

    • SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Windmills x 10 IC, Self Love x 10 IC, Mountain Climbers x 20 IC

    Indian Run to the end of Roosevelt Mall for COP #1:

    “A” is for Accountability. F3 makes us accountable to ourselves and to each other. Signing to Q, jumping in the Lakeview Clown Car, or promising a friend to post keeps us accountable to each other. Setting that alarm clock to get out of bed and show up keeps us accountable to ourselves. We start the day off strong with accountability to ourselves and others, and we take that accountability into our day to be better men and help those around us.

    • Abe Lincoln’s (aka hand release merkins) x 20
    • Aiken Legs (squats x 20 IC, lunges x 20 IC, Bonnie Blairs x 20 IC)
    • Albatross Wings (arm circles x 20 IC, reverse circles x 20 IC, seal claps x 20 IC, overhead claps x 20 IC, Moroccan nightclub x 20 IC)
    • Alabama Ass-Kickers x 20 IC
    • American Hammer x 20 IC

    Indian Run to the front of NOMA for COP #2. (At this point, YHC realized 20 of each exercise was going to run time out fast. Down to 10 reps each.)

    “B” is for Brotherhood. F3 truly is a Brotherhood. We treat each other with dignity and respect. We push each other, support each other, and raise each other up. And we support our communities with efforts like Food for the Front Lines, City Park Clean-Up, Hurricane relief efforts, and many more that the men of F3 organize and lead.

    • Body-Builders (8-count body builders) x 10 IC
    • Bay City Scissor Kicks (8-count with 4 vertical kicks and 4 horizontal kicks) x 10 IC
    • Bearcrawl Merkins x 10 IC
    • Big Boy Sit-Ups x 10 IC
    • Burpees x 10 OYO

    Indian Run to the Foundry for COP #3:

    “C” is for Camaraderie. Mutual trust and friendship among people who spend a lot of time together. The friendships created through F3 Fellowship is what keeps me coming back. We will always have each other’s backs. Whether I see @shorty trick-or-treating on Halloween, @amnesty at Christmas Eve mass, @reluctant-yankee at a Mardi Gras party, @kuch at the ballpark, or @douille at the Saenger, it’s an instant smile and quick catch-up. We support each other’s businesses and pitch in to lend a hand when needed. That’s friendship.

    • Catalina Wine Mixers x 10 IC
    • Country Crabs x 10 IC
    • Carolina Dry Docks x 10 IC
    • Crunchy Frogs x 10 IC
    • Copperhead Squats x 10 IC

    Mosey to the Children’s Museum for COP #4:

    “D” is for Dedication. Dedication to make ourselves better, each other better, and our communities better. Participation in events like Run Ranger Run, the BlueRidge Relay, or the IPC makes us all stronger. Community outreach and disaster relief makes our communities stronger. And fundraising efforts makes our country stronger. Dedication to a good cause.

    • Derkins x 10 IC
    • Dogs (Bird Dogs) x 10 IC
    • Dr. W x 10 IC
    • Dips x 10 IC
    • Donkey Kicks x 10 IC

    Indian Run back to the flag for COT:

    “E” is for Encourage and Enable. We encourage each other. @saban texted me last week to make sure I was OK after I fart-sacked a couple workouts. @kuch and @high-rise texted me to check in after I had surgery to remove kidney stones 2 months ago. We lift up intentions and prayer requests for injuries and illness for Pax and their friends and family. And we enable each other to grow. Through example we enable the men of F3 to be leaders amongst ourselves and in our community.

    • “E” was supposed to be Elevens, but we ran out of time. So we took eleven seconds to reflect on how the ABC’s of F3 (Accountability, Brotherhood, Camaraderie, Dedication, Encourage and Enable) can make us better men each and every day. Count-off, name-o-rama, announcements, intentions, and a prayer of gratitude.

    Thanks to all my F3 brothers for the friendships that have grown over the years. #SYITG

    Walleye

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.