F3 New Orleans

Author: Boo-Boo

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • 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!

  • WHO NEEDS SPOTIFY WHEN YOU HAVE BOGEY

    With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down.  It was a blustery 72 degrees with 30% humidity.  In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing!  With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury.  Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension. 

    After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock.  We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball.  YHC made the call to complete a warmup in the sliver of grass available.

    Warmup

    All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)

    Thang

    After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang.  Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot.  Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!

    Ten Rounds of Tyson

    The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence.  Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:

    Round 1- Overhead presses 2:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 2:1

    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- Lunges 2:1

    Round 9- Rows 2:1

    Round 10- 8-count Body Builders

    Tabata

    This is where it really got going.  Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s.  He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:

    Incline Merkins, American Hammers, Monkey Humpers

    Rest

    Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers

    Return rock and mosey to the flag.

    With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).

    COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.

  • And Then There Were Two (Yutes)

    With a forecast of cold temps, high winds, and rain, YHC was prepared to unleash an epic beatdown under the covered, outdoor stage at Popeyes. As luck would have it, the rain was over by 0530. Two Yutes was brave enough to battle the elements. We elected to modify to a two-mile B.L.I.M.P.S., which allowed YHC to get his daughter to school early, as she requested, to prepare for exams.

    After a quick warm up of 20 SSH and the required five burpees, we were off. We stopped randomly to complete the L.I.M.P., which YHC did out of order for some reason. Back to the flag and completed the S.

    COT: Name-o-rama, announcements, and prayers of gratitude. Thank you Two Yutes for braving the elements and the friendly conversation. PAX expect to see that epic beatdown in the future. It’s packed full of fun and games!

  • 3 Turkeys

    Three brave souls agreed to show up for the Wally Run Thanksgiving morning. Two of the three showed on time, who will remain nameless to protect Hobbs’s integrity, and set off on the traditional Wally Run route. The third showed up late, but was a man of his word and ventured out on his own. He smartly ran the route in reverse and found the other two turkeys, but was a mile short. After completing the three-mile Wally Run loop, all three took a lap around the one-mile asphalt trail. Then, extra laps for two of the three on the 1/4 mile track. Ended with a few minutes of Mary. Hobbs voluntarily completed another mile penalty lap to makeup the mile he lost in the beginning. In the end, all PAX completed more than four miles.

    COT: intentions, prayer, have a great Thanksgiving! Glad we pushed ourselves.

  • The Sound of Silence

    After LSU spanked Arkansas and the Saints squeaked out win in the final seconds of the game, 17 men appeared out of the gloom on a frigid Monday morning. After the standard disclaimer, they were off to the rock pile for a warmup.

    Warmup

    SSH (x20), Hillbillies (x20), Arm circles- 10 forward and 10 backward, Grass grabbers (x10), Peter parkers (x20), Abe Vigodas (x15)

    The Thang

    The PAX counted off by 1s & 2s and split into two lines to complete an Indian Run of BLIMPS around the asphalt track as follows: 5 burpees OYO at the start, 10 lunges in cadence at the hill, 15 Imperial walkers at the first metal building, 20 Merkins in cadence at the first parking lot, 25 plank jacks in cadence at the second parking lot, and 30 Squats in cadence at the flag.  Mosey back to the rock pile. Bogey, with his much appreciated wit, was noticeably silent throughout this part of the workout.  I recall hearing a comment about “three in the tube” during the Indian Run, but that’s about it.

    With Rudy in the group, YHC knew he would be chastised if we didn’t play with rocks at “Rock City!” The PAX were instructed to grab a medium-sized rock and mosey to the first tree line between the two baseballs fields for 11s using said rock.  YHC felt we have been neglecting our triceps so triceps extensions were the pain of choice.  PAX were instructed to begin with one extension, mosey with rock to the opposing tree line for curls, then mosey with rock back to the first tree line, and so on. 

    Once 11s were complete, the PAX returned to the rock pile for five minutes of Mary. Still little word from Bogey, although he denied it! 

    For our final act, PAX were instructed to dig deep and give the last of what was left in the tank for a full sprint to the flag.  With one minute remaining, a leg stretch was completed.

    COT: Name-o-rama, announcements, intentions, and a prayer.  Give thanks for all that we have.  Somehow YHC was able to mostly stifle Rudy’s complaints and Bogey’s witty commentary. What gives?! The Sound of Silence can be eerie.  Thank you F3 for the opportunity to lead a group of leaders! Thank you PAX for being great followers. It’s always an honor.

  • Honoring USN Chief Petty Officer Fontan

    With a significant drop in air temperature and increase in wind, six men appeared from the gloom to sacrifice a piece of themselves in honor of another local hero warrior.  Chief Petty Officer Jacques J. Fontan served in United States Navy from 1989-2005.  He was born in NOLA and a graduate of Brother Martin High School.  Amnesty knew CPO Fontan and shared some memories of his life.  CPO Fontan served in the Cold War, Persian Gulf, War on Terrorism, and Afghanistan (Operation Enduring Freedom). He was the platoon Chief Petty Officer of SEAL Team 10. 

    CPO Fontan was KIA on 28 June 2005 while leading a quick reaction force sent to reinforce a SEAL recon team engaged in a fierce firefight against a numerically superior anti-coalition militia. As their helicopter hovered for a quick-rope insertion, they were hit by a RPG.  CPO Fontan was awarded a Bronze Star for heroic combat achievement during Operation Red Wings (part of the popular book and movie Lone Survivor).

    The standard disclaimer was given and a short mosey to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Imperial Walkers, Mountain Climbers, Arm Circles (forward and backward), Windmills, and Peter Parkers

    Thang

    The PAX formed a line for an Indian Run on the one-mile asphalt track.  At the first parking lot the PAX stopped for incline merkins x28.  At the second parking lot the PAX stopped for decline merkins x28, definitely a struggle.  At the first metal building the PAX stopped for uphill walking lunges using the ramp, another crowd pleaser! Once back at the rock pile, PAX completed dips x28 using the concrete wall at the pumps. 

    Next PAX grabbed a rock for several rounds of curls, lunge with a twist, and triceps extensions, all x28. Amnesty suggested more leg work.  YHC likes to believe he is a man of the people, so Bulgarian split-leg lunges were performed.  Rocks were returned and a round-robin of Mary finished off the beatdown. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for CPO Fontan’s soul and comfort for his family. It’s always an honor to lead a group of leaders and even more special to honor someone who gave all of his tomorrows for our today.  May we never take a second of our lives for granted.

  • Honoring SFC Muralles

    With the Iron PAX Challenge underway, 16 men came out of the gloom to honor a local warrior hero who gave his life in defense of freedom. Army Specialist First Class Marcus “Marc” Muralles was born in the NOLA area.  He was a member of the 3rd Ranger BTN, KIA on 28 June 2005 while responding to a call for help by a four-man SEAL Team in eastern Afghanistan, which was later named Operation Red Wings  (the story behind the popular book and movie Lone Survivor).  SFC Muralles was scheduled to return home a few days after his death to celebrate his daughter’s 10th birthday.  He was posthumously awarded a Bronze Star, Purple Heart, Meritorious Service Medal, Air Medal with Valor, and Combat Action Badge. 

    SFC’s family said that SFC Muralles lived every aspect of his life by the Night Stalker’s Creed. 

    After the standard disclaimer, the PAX moseyed to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Arm Circles, IW, Abe Vigodas, and Mountain Climbers

    Thang:

    The PAX grabbed a rock and moseyed to the track/football field for a lap around the quarter-mile track.  Then they broke up into small groups for the following x28, with a ¼ mile lap around the track after each exercise (for a total of 1.5 miles): Burpees, Curls, Squat Presses, WWII sit-ups, Full Extension Pull-ups, and Merkins. Everyone pushed hard and completed the beatdown.  Once complete, the PAX cheered on and encouraged our F3 brothers who were completing the IPC. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for SFC Muralles’s soul and comfort for his family. We welcomed FNG Slow Tax (Fast Tax’s youngest son), FNG Jessup, and another FNG. It’s always an honor to lead a group of leaders and even more special to honor someone who sacrificed themselves so we can sleep soundly at night.  May the fallen never be forgotten, and may we never take a second of our lives for granted.

  • ARMY PHYSICAL FITNESS TEST; 9 October 2019

    Ten men of F3 NOLA showed up at Popeyes for the inaugural Army Physical Fitness Test, which will be administered during the first month of each quarter at Popeyes. Three additional PAX (Hobbs, Mambi, and Pai Gow) completed the test on 10/10/19, at the inaugural Pontiff Run-Focused AO.

    WARM-UP

    After the traditional disclaimer, quick warm-up of Arm Circles, Grass Grabbers, and Imperial Walkers (all x10) was completed.

    DA THANG

    PAX paired-off to count for each other and ensure proper form. The results are scored on an age-based standard set by the U.S. Army. The only modification to the test was the requisite ten-minute rest time between events because the men of F3 NOLA are better than that, so we rested for the two minutes between events (while counting for our brothers). The test is completed in the order of push-ups, sit-ups, and 2-mile run.

    Push-ups: Complete as many as possible in two minutes. A push-up is not complete unless the arms are at 90 degree angles or less, legs no more than shoulder width apart, and the participant returns to the high plank position. Rest can be taken in the high plank position (with or without an upward or downward arch at the waist). If any part of the legs or torso touch the ground the exercise is over.

    Sit-ups: Complete as many as possible in two minutes. A sit-up is not complete unless fingers remain interlocked behind the head, legs at 90 degree angles, shoulders come off the ground, elbows extend past the knees, and shoulders return to the ground. Rest can be taken only in the upright position.

    2-mile Run: If you need explanation then you failed!

    Attached are the results. Green= good Pink= below standard. A score is assess to the each entry and totaled for a final score.

    Thank you for the opportunity to lead and try something new. It’s always an honor.