F3 New Orleans

Author: Medulla Oblongata

  • Iron Pax Challenge Overall Results

    After 4 weeks of grueling challenges, I wanted to provide a wrap-up and some stats on the Iron Pax challenge and how we competed versus the other regions.

    Just for review, A Challenge workout was provided for each week in the month of August by F3 Greenwood. Workouts were done for time or maximum reps and reported via the F3 Greenwood web site.   For each challenge, points were awarded to each PAX based on their national ranking.  The max points earned being 10, for first place, and then decreasing by .01 for each position after that(9.99, 9.98, 9.97,…)  The 4 week  point total of all 4 challenges was used to determine the individual Iron PAX.

    Some stats:

    525 Total PAX participated in at least one challenge across the country,  130 PAX completed all 4 challenges.

    52 Different regions of F3Nation were represented as well, F3NOLA obviously being one of those.

    Of the 52 regions, F3NOLA had the highest participation with 60 PAX participating.  Next closest was Napervilee, IL with 38 PAX.

    Of our 60 PAX:  8 PAX completed all 4 challenges, 13 PAX completed 3, 16 PAX completed 2, and 23 PAX completed 1.

    T-Claps to all those that participated and represented F3Nola in this national competition.

    T-Claps to Bob the Builder from Cape Fear, NC with a total score of 39.86! who was the individual winner!

    While I commend  Bob the Builder on his individual achievement, I think in the true spirit of F3 “No man left behind, No man left unchanged” the true Iron Pax Champion has to be the Group PAX or Region that achieved the most TOGETHER!

    As a region we were the IRON PAX CHAMPION!!  We crushed every region with 1021.34 total points accumulated!!! Below is a list of the top finishers among the regions.

    1021.34 New Orleans, LA
    903.10 Naperville, IL
    764.95 Toledo, OH
    710.39 Greenwood, SC
    448.13 Alpharetta, GA
    408.33 San Francisco Peninsula, CA
    365.33 Charlotte-MECA, NC

    Here are our regions individual results  T-Claps  to everyone!!

    Congrats to Turbo Tax our top finisher of the Region!

    T-Claps to Turbo Tax, Hawgcycle, Gabrielle, Triple Shift, Amnesia , Einstein, King Kong and Medulla Oblongata(YHC) for completing all 4 challenges!

    National Ranking Total Points F3 Name Challenges Completed Age Region
    33 37.37 TurboTax 4 52 New Orleans, LA
    62 35.41 Hawgcycle 4 43 New Orleans, LA
    77 34.23 Gabrielle 4 45 New Orleans, LA
    78 34.19 Triple Shift 4 50 New Orleans, LA
    98 32.62 Amnesia 4 25 New Orleans, LA
    99 32.55 Einstein 4 62 New Orleans, LA
    100 32.39 King Kong 4 40 New Orleans, LA
    127 29.68 Medulla Oblongata 4 43 New Orleans, LA
    153 26.46 $inner Bloq 3 36 New Orleans, LA
    171 25.60 El Wire 3 33 New Orleans, LA
    172 25.41 Tool 3 42 New Orleans, LA
    182 24.90 Shooter 3 40 New Orleans, LA
    183 24.87 Saban 3 37 New Orleans, LA
    201 23.45 Coconuts 3 40 New Orleans, LA
    206 23.15 Pai Gow 3 41 New Orleans, LA
    208 23.10 Quarter Pipe 3 34 New Orleans, LA
    209 23.07 Bartman 3 34 New Orleans, LA
    211 22.81 Angie’s List 3 41 New Orleans, LA
    213 22.56 Barely Legal 3 52 New Orleans, LA
    216 22.40 Abacus 3 44 New Orleans, LA
    222 21.86 Reluctant Yankee 3 44 New Orleans, LA
    235 18.37 Jingle Vader 2 56 New Orleans, LA
    236 18.12 Rocket 2 30 New Orleans, LA
    239 18.04 Mahatma 2 49 New Orleans, LA
    245 17.68 Peppa 2 41 New Orleans, LA
    246 17.59 Willie 2 45 New Orleans, LA
    258 16.73 Catfish 2 35 New Orleans, LA
    260 16.66 Fracsac 2 48 New Orleans, LA
    262 16.62 War Eagle 2 26 New Orleans, LA
    264 16.52 Rev Sox 2 35 New Orleans, LA
    271 16.37 Two Yutes 2 36 New Orleans, LA
    273 16.35 Mambi 2 45 New Orleans, LA
    294 14.91 Tinkles 2 42 New Orleans, LA
    296 14.83 I Love You Man 2 39 New Orleans, LA
    301 14.53 Candyland 2 41 New Orleans, LA
    306 14.44 Chiquita 2 39 New Orleans, LA
    310 14.28 Rev-It 2 42 New Orleans, LA
    345 9.34 Recall 1 40 New Orleans, LA
    358 9.10 Seaman 1 47 New Orleans, LA
    376 8.71 Pony Boy 1 23 New Orleans, LA
    377 8.70 Smooth 1 35 New Orleans, LA
    388 8.51 G-Spot 1 32 New Orleans, LA
    403 8.30 Poisson 1 40 New Orleans, LA
    404 8.29 Patches 1 40 New Orleans, LA
    415 8.16 Flaming Lips 1 40 New Orleans, LA
    416 8.13 Moist 1 45 New Orleans, LA
    421 8.05 Bad Moon 1 54 New Orleans, LA
    426 7.99 Pep-Toe 1 30 New Orleans, LA
    441 7.81 Roots 1 51 New Orleans, LA
    446 7.72 Col. Mustard 1 30 New Orleans, LA
    447 7.70 Maverick 1 40 New Orleans, LA
    451 7.65 Coast Rat 1 36 New Orleans, LA
    455 7.54 Mariah 1 40 New Orleans, LA
    457 7.52 Moby Dick 1 68 New Orleans, LA
    475 7.33 Peaches 1 38 New Orleans, LA
    481 7.25 Dean Wormer 1 40 New Orleans, LA
    488 7.21 Beiber 1 38 New Orleans, LA
    498 6.91 Brown Bag 1 35 New Orleans, LA
    514 6.67 Douille 1 41 New Orleans, LA
    518 6.63 Maverick 1 40 New Orleans, LA

    T-Claps to everyone who helped to make this happen, including all of the Q’s at all the different AO’s that pushed and motivated us till the end.

    Great work! I think we have bragging rights for the year as the TOP PAX in the F3 Nation!!

    SYITG!

  • Iron PAX Challenge #3 – Uptown

    After much Mumblechatter as to what we would do at the Birdcage and who would Q it.  It was decided that we would do the Iron Pax Challenge and YHC would Q it.  What more could a Q ask for, than to have the entire beatdown laid out already for him.  I arrived early and met up with King Kong and we layed out the cones in Oak Alley 10 yards apart and moseyed back to meet the PAX at the flag.  A huge PAX of 30 had gathered and was ready to work.  Roots had volunteered to lead a more regular Birdcage routine should anyone opt out of taking the Iron Pax Challenge.  With that announcemnet and Disclaimer given we took off for a quick Mosey to the Fountain at the end of Oak Alley, the new home and hiding spot for the Uptown’s cinder block stash.  3 Pax opted to join Roots and they moseyed off to do their Thang.

    Each PAX collected their Cinder Block and circled up for a quick demo of the 4 exercise included in the challenge, and a quick explanation of how we would do the challenge by YHC.

    The Challenge:

    30 Minutes straight, No Rest, AMRAP

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    11 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    10 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    9 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    8 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    7 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    …. you get the idea…

    Count up total reps of all exercises for total to be submitted.

    By the time we were done, recovered, put back the blocks and moseyed back we had reached 6:15 and called the workout.  Roots and his  crew moseyed up soon after.

    COT, Count0ff, Nameorama  1 FNG – From Philladelphia, worked on submarines –  Cheese Steak + Submarines = Tube Steak …Welcome!!

    IronHorse asked if we could add something to the COT that they do in Florida.  He brought his Flag from Florida and planted it next to ours, and as they do in his home PAX, we Pledged the Flag.  A great gesture that I loved and hope we incorporate into our COT’s.  Thanks for sharing that Ironhorse!!

    Prayers for Rudy’s Sister, Rev-Sox’s Dad and other intentions.  Thanks again for the opportunity to lead!  It was another great beatdown with great turn out, by great men.

    SYITG!!

    RESULTS

    Average Rep count for the 21 PAX that reported rep counts was 419!  With 8801 reps total!!  NICE WORK BOYS!!

    Ironhorse, FL 621
    Jingle Vader 526
    Seaman 492
    Gabrielle 468
    Hawgcycle 464
    El Wire 457
    Peppa 443
    King Kong 413
    Quarterpipe 409
    Rev Sox 404
    Peptoe 384
    Saban 384
    Sinner Bloq 384
    ILoveYouMan 382
    Candyland 380
    Coast Rat 375
    Angies List 375
    Medulla Oblongata 375
    Bartman 375
    Tubesteak 365
    Reluctant Yankee 325
    G-Spot ?
    Col. Mustard ?
    Pony Boy ?

     

     

  • Christmas in August…Wait, NO PRESENTS????

    Looking for some inspiration and ideas for my last workout at “The Beach Bum” AO, I couldn’t help but recall Mahatama-Ice’s recent beat-down at the Mothership.  I didn’t  have Tool here to bring the “presents”, so in true F3 fashion we would have to “modify” and do it “Grinch stole Christmas style”  So with my single 2.0 PAX in tow we began our Christmas is August celebration.  A quick Disclaimer and off we went with a mosey to the basketball court, a single lap around and over to a patch of grass for warm up.

    Warm Up:

    SSH x15 IC, Imperial Walkers x15 IC, Hillbillies x15 IC, Fwd Arm Circles x15 IC, Rev Arm Circles x15 IC, Windmills x15 IC, Plank Jacks x15 IC

     

    Thang 1 – Christmas Tree workout  – Medulla Style – Thank you Mahatama for the inspiration!

    1 Burpee – My added star to the top of the tree.

    5- Bobby Hurley’s – We were on a basketball court, had to throw that in.

    10 – Complex V-Ups – Cause regular V-Ups apparently aren’t tough enough, right Mahatma?

    15 – Merkins – Cause it’s not an F3 workout if you don’t do Merkins.

    20- Step ups -10 R leg, 10 L leg

    25 – Plank Jacks

    30- Copper head Squats – 3 count down, 1 count up

    100 yard run to start, then 50 yard run in between each addition of a level of the tree. Each round repeating all the previous levels and adding the next level.

    Again, somewhere around the addition of the Step-ups my PAX of 1 started to mumble chatter about how this was “too hard” but we powered through it and with some modification he got through it.

     

    Thang 2 – The “11” Days of Christmas

    11 Workout on the basketball court, baseline to baseline.

    1 Merkin, Defensive Slide length of court, 10 Bobby Hurleys, Lunge walk back

    2 Merkins, Defensive Slide length of court, 9 Bobby Hurleys, Lunge walk back

    … You get the idea…

    10 Merkin, Defensive Slide length of court, 1 Bobby Hurley, Lunge walk back.

    20 count by Blue Beret

    Mosey back to grass

     

    Mary in the “Manger”

    LBC’s  x15 IC, LBT’s x15 IC Flutter Kicks x15 IC, American Hammers x15 IC, Lady Pleasers x15 IC

    Was definitely worth the reaction and look on his face, from my 13 year old son when I called out, and explained the last exercise,   “I’m not doing that!!” — Just wait, your still young, one day son… I mumbled under my breath.

    We did manage to find some “presents” as we moseyed back to “the Flag”,  I saw through the window, some light dumbbells in the Cardio Room and we detoured in for 20 Bicep curls, 20 Overhead Tricep presses, 20 Bicep Curls, and 20 Overhead Tricep Presses.

    CHRISTMAS WAS SAVED!!

    COT , Count-off, Name-o-rama, Prayer

    Great way to wrap up a good time at the Beach and great quality time with my 2.0’s

    SYITG

     

     

  • The Beach Boys Beatdown

    A PAX gathered at the entrance to the condo in Destin FL.  This would be the AO for this week, forever now known as the “The Beach Bum”.  The PAX consisted of YHC and my 3 – 2.0’s; Rex(13) Wesley(12) & George(10).   The disclaimer was given and a brief introduction to F3 was given.  Off we went with a quick mosey over to a full court basketball court on the condo property.  One lap around the basketball court, Circle up for the warm-up.

    SSH  x20 IC

    Mountain Climbers x20 IC

    Imperial Walkers x 20 IC

    Peter Parkers x20 IC

    Parker Peters x20 IC

    One Lap around  basketball court again

    THANG 1

    BLIMPS with lap around the adjacent Tennis Courts in between each set.

    Burpees x5, LAP, Lunges x10, LAP, Imp Walkers x15, LAP, Merkins x20, LAP, Plank Jacks x25, LAP, Squats x30 LAP

    Somewhere around Plank Jacks the Mumblechatter about being tired and thirsty began to bubble up.  By the last lap they were all drag-assing and walking.

    Gave them a 20 count recovery, then mosey over to some nearby benches.

    THANG 2

    Dips x15 IC, R Leg step ups x10 IC, Dips x10 IC, L Leg Step ups x10 IC, Dips x10 IC

    Now they were really complaining and Rex had almost given up.

    Mosey over to a grassy area for some Mary

    Circled up

    MARY

    LBC’s x10, Dying Roach x10, Rower Sit-up x10, Freddy Mercury’s x 10, Flutter kicks x10

    We found a water fountain so they would stop complaining and everyone drank water.

    Mosey back to the “flag” in front of the condo.

    Circle of Trust, Count off, Name-o-rama, I named my 3 FNG’s after I let them each tell me about themselves.  I made sure I yelled HATE for each of them.

    FNG’s Rex – Blue Beret,  Wesley – Phelps, and George – Wakanda

    We circled up and thanked God for everything we have and the opportunity we have to be on this great vacation,  I prayed that they could get along better for at least the rest of this trip. HA!!

    Great time showing my boys what F3 was all about, they all said they want to do it again tomorrow.  Maybe I can get them out to the Mothership next Sat.

    SYITG

  • Dirty MacDulla Mountain

    Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park.  I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance.  I quickly learned he was Snowflake from F3 Greensboro, NC and was looking for the AO.  FYI they have 30 workouts per week in Greensboro.  The PAX started to role in and we quickly determined we had 3 FNG’s today, one EH’d by Triple-Shift and the other by YHC, and a third had a shady story that he had been to F3 on the Northsore one time before, a long time ago, but did not remember his F3 name…Sure!  Disclaimer was given and we were off.

    Mosey towards Walnut St. Circle up at corner of park for quick warm up.

    SSH x20, Arm Circ. Fwd/Bwd x20 each, Hillbillies x20

    Short Mosey to the Neutral Ground, as we call it Uptown.

    THANG 1:  F3 NOLA Uptown Shameless Self Promotion – Medulla Style

    On St. Charles Neutral Ground – Run down neutral ground with B.L.I.M.P.S. workout at each intersection – Medulla Style – Being that YHC is usually the SIX of this speedy, run loving PAX, this would come to be the theme of this workout.  Count was modified: 6-Burpees, 12-Lunges, 18-Imperial Walkers 24-Merkins, 30-Plank Jacks, 36-Squats

    20 Count by Da Parish

    Mosey to the Wolf Pack Mountain

    THANG 2: Dirty MacDulla Mountain – SIX Levels of Beat Down

    Had PAX line up in 2 lines – NOT a chance in hell we Indian Run Up!

    Bear Crawl Indian Run – last guy does 6 Merkins before running to front,  Up to level 2

    2nd level – 12 Merkins IC, 12 Squats, 12 Rower Situps –  Basketball slide up to level 3

    3rd level –  12 King Kongs, 12  Bobby Hurleys, 12 Rower Situps  – Karaoka(sp??) up to level 4

    4th level – 12 R Hand Staggered Merkins, 12 Low-Slow squats, 12 Rower Situps – Backwards run to level 5

    5th level – 12 LHand Staggered Merkins, 12 Low-Slow Jump Squats, 12 Rower Situps – Prisoner run to level 6

    6th level – 12 Floyd Mayweathers, 12 Lunges, 12 Rower Situps  – Run to top

    Top Of the Mountain – 12 Merkins, 12 Squats, 12 Rower Situps

    Willie  – 20 count  —  Enjoy the View Boys!

    THANG 3: A Little Mary at the Top of the Mountain & Bench Work

    Dying Roach, x 15 Real Freddie Mercury x 15

    Mosey down stairs to benches.

    Dips x 15 , incline Merkin x 15, Dips x 15

    Mosey to flag

    Count-O-rama  23 PAX, Name-O-Rama- 3FNG’s

    Announcements, a few Special Intentions and Closed with a still out of breath Prayer.

    NMM

    Almost 6 months to the day was my first F3 workout.  I was pretty close to the heaviest I had ever been in my life, had just been to a shitty “healthy patient” doctor visit where I was told I was fat, and my BP was really high.   I knew I had to do something to change this downward trend.   My first workout was a WPM, that followed a HNJ Men’s Club Board meeting the night before, where Angies List put on the hard EH.   Earily similar for my VQ, another WPM following a HNJ Men’s Club Board meeting.  Huge difference, about 30 lbs lighter, much healthier, BP is back to normal, and I wasn’t already winded after the 20 SSH in warm-up.  I can’t thank all you guys enough for motivating me everyday to get out there and grind it out in the gloom.   I know I could not have done this on my own.  I still modify but I’m not ALWAYS the SIX anymore!

    Welcome back Three-Way (Kotter)  Glad to have you back after a month away this summer.  Hope to see you out there more often.

    Glad to have have Snowflake from F3 Greensboro, NC join us today.  Come back anytime!

    Angies List – Posted his F3 workout from the beach in Cozumel…I hope you didn’t re-injure your Labia!

    Welcome to our 3 FNG’s

    Dean Wormer – He is the Dean of Students at Holy Name – Dean’s name from Animal House

    Amnesia – PAX who couldn’t remember his Northshore name – Northshore – help us figure out who this guy is.  All I can remember is he was like 28 and had big sideburns.

    Flying J – He was wearing a Bucky’s Truck Stop shirt.

    Some munblechatter that these were probably not the greatest names, but when pressed to make final decisions YHC’s brain was still a bit oxygen deprived and just wanted to finish this up.

    Thank you all again for the opportunity to lead, it was awesome!

    SYITG!