F3 New Orleans

Author: Da Parish

  • Captain Seamus “Dirty” MacDeuce

    Captain Seamus “Dirty” MacDeuce

    The site Q graciously added YHC’s name to the Q sheet for an AO outside of his Parish and that he also seldom visits. However, the name was on the Q sheet and Q he must. YHC may have also forgotten about his scheduled Q until this morning at approximately 0500. The good news is that the Legendary Captain Seamus MacDeuce would provide.

    What do we really know about Capt Seamus “Dirty” MacDeuce. Born in Meade County, Ireland in 1786, MacDeuce would stow away on a ship headed for the United States at the age of 6. The crew named him “Dirty” as a result of finding him in the cargo hold among the manure. As we know from the published BB of 9/27/2020, “Do Not Do Murder Bunnies on Pavement”, he became a deckhand at the age of 12. It was then that he learned the navigation of the mouth of the Mississippi. Other than his wife, Latrina Bacardi MacDuece, and 12 children; MacDeuce had two loves; physical fitness and rum. Dirty would indulge in the brown bottles till and through nightfall; and then arise at 0530 to led his men for morning PT everyday. The routine was very standard; 12 glasses of rum, 12 exercises and 12 reps of each. Believing that strength without endurance showed weakness; he forced his men to run laps around the ship. While his dedication to physical prowess is how he is best remembered by the HIMs of F3; his heroics during the War of 1812 is how he best served. That, however, is another story for another day.

    W/U

    • SSH x 20
    • IW x 10
    • HB x 10
    • AC x 10 x 10
    • MC x 20

    The Thang – grab a rock and head to the track for the Dirty MacDeuce: 12 exercises, 4 sets of 3 (arms, legs, core), 12 Reps IC, lap around the track

    • Set 1 – Curls, Squats, Flutter Kicks
    • Set 2 – Overhead press, Lunges, Big Boy Sit Ups
    • Set 3 – Triceps Curls, Side Lunge, Rows
    • Set 4 – Front Lifts, Rocky Balboas, Russian Twist

    Return your rock and mosey back to the flag for some stretching.

    Monday is typically not on my schedule of Beatdowns and neither is Rock City or Swollfest or any coupon/rock based workout. However, I greatly enjoyed getting out there and being pushed outside of my typical routine. Thank you site Q for signing me up, and thank you for the opportunity to lead.

    Da Parish

  • Ist das nicht ein F3?

    Guten Tag. Ist das F3. Ich heiße Da Parish. Modify if needed. Since Oktoberfest was cancelled for 2020, YHC decided that F3 would not be deterred. Bavaria will be celebrated; if not with beer, with soreness and fun! Grab the speaker; turn on the Polka; and get at it.

    w/u

    • SSH
    • IW
    • HB
    • AC
    • MC
    • JL

    The Thang – Mosey to the Deutsches Haus for 2 rounds of Tabata’s

    • Box Jumps
    • Rows
    • Grizzcalator (merkins up/down stairs)
    • Dips

    Mosey to the top of the Moutain for the Chicken Dance – Sitting in the People’s Chair, perform the “Chicken Dance” with hand closing, chicken wings, and air presses. Then during the chorus, sprint to the end of the guard fence and back into your people’s chair.

    Mosey to the bottom of the Mountain for “Ist Das Nicht Mary?”

    Mosey back to the pavilion for Couterama, Namerama, and COT

    NMM – YHC had placed a level of confidence in his High School Alma Mater, that they would victoriously prevail over the evil empire that occupies Banks & Carrollton. Alas, the powers that be felt that humility was yet required for at least one more year by the HIMs at 5500 Paris Ave. As a HIM of his word, YHC dawned on the revolting colors of PMS Reflex Blue & White; and upon his chest stood the mark of the beast. No further wagers shall be placed upon YHC’s School of Hero’s for the foreseeable future.

    Thank you for the opportunity to lead. SYITG

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • WisnerMan Triathlon 2020

    Good morning racers. You’ve been training all year for the WisnerMan Triathlon-lon-lon-lon. This year’s course will consist of 3 different lengths, all of which you will participate, and up/over the dreaded Wisner Mountain-tain-tain-tain.

    W/U

    • SSH x 30
    • IW x 15
    • HB x15
    • AC x 10 x 10
    • JL x 10

    The Thang

    First event is the Olympic Length, 5150m Triathlon; a 1500m Swim, 40km cycle, and 10km run. On your marks, get set, go!

    • IC The Swimmer x 15 (Using bricks in each hand the PAX performs the freestyle stroke.)
    • IC Freddy Mercury x 25
    • Run up/over Wisner Mountain w/ your bricks

    Congrats athletes! Seeing how easy that was for some of you, you’re ready for the New Orleans Ironman 70.2; 1.2Mi Swim, 56Mi Cycle, 13.1Mi Run. On your marks, get set, go!

    • IC The Swimmer x 20
    • IC Freddy Mercury x 56
    • Run under/around/up/over Wisner Mountain w/ your bricks

    What were you thinking athletes!? That was very difficult and you just don’t have the time with the kids, the business, and your socialite lifestyle to dedicate to that kind of training. From here on out, we’re only going to participate in the fast, fun, and followed by beer Sprint Triathlons, 1200m Swim, 20Mi Cycle, 5K run.

    • IC The Swimmer x 12
    • IC Freddy Mercury x 20
    • Sprint from the pavilion to Wisner Blvd & back.

    You did it! You’re a WisnerMan. No, there’s no beer; it’s 6:15 in the morning, you lush. See you next time athlete!

    Thank you for the opportunity to lead,

    Da Parish

  • 610 Stomp #(who is counting)

    “Who wants the Q?” More like “who wants to write the back blast?” I guess since High Rise fart sacked, I’ll do it. How about some new scenery?

    Run down Marconi/Orleans to Moss/Jeff Davis and proceed to Canal. Turn around and return the traditional route (hey! we found Tool!).

    The entire Pax kept a common pace which made for great F2. Milage was right around 3.75.

    Thank you for the opportunity to lead,

    Da Parish.

  • Dirty McH8

    w/u

    • SSH
    • IW
    • HB
    • MC
    • JL

    The Thang

    Mosey to the foot of Canal and face the H8. We will perform 12 reps of 3 exercises (chest, legs, core) and then run a lap of the H8 sans burpees (up the levee, bear crawl the neutral ground, down the levee, up the levee, bear crawl the neutral ground, down the levee).

    Since I waited too long to write my back blast, I forget the exercises but there were Merkins, Stagger merkins, diamond merkins, squats, lunges, bobby hurleys, LBCs, leg lifts, and some more. I hope I got the PAX correct.

    Thank you for the opportunity to lead,

    Da Parish

  • Everybody H8s Okwata

    The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.

    W/U

    • Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
    • SSH x 25
    • IW x 25
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang(s)

    • H8 (2-3 Laps) – Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
    • Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
    • Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
    • Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs

    Couterama, Namerama, Naming of the FNG (another Chalmation!), COT

    Thank you for the opportunity to lead,

    Da Parish

  • Happy Rebirth Everybody, but Happy Birthday to Me.

    Renaissance comes from the French word renaissance, from re- ‘back, again’ + naissance ‘birth’ (from Latin nascentia, from nasci ‘be born’). Since our temporary hiatus from public posting, F3 is now blowing & going in small, socially distant, workout groups. We are in the Renaissance of F3 and what better way to celebrate my 37th day of birth than Qing the Renaissance.

    Disclaimer – “Welcome to F3. My name is Da Parish, and I’m probably still drunk”

    The Thang

    • Burpees – 10 on your own
    • Imperial Walkers x 37
    • Run around the Museum
    • Time to do 10 more Burpees
    • Hillbillies x 37
    • Derkins x 10
    • Ascending Merkins x 10
    • Derkins x 10
    • Ascending Merkins x 10
    • Derkins x 7
    • Ascending Merkins x 10
    • Derkins x 10
    • Ascending Merkins x 7
    • Y not do 10 more burpees

    Line up on the tree line at Tree 0. In a suicide format, run to tree 1 and back to tree 0 and perform 1 rep of the exercise chosen by the PAX. Then run to tree 2 and back to tree 0 and perform 2 reps of the exercise chosen by the pax. Then to tree 3 and so on until completing all of the trees or time runs out.

    • 8 Count Body Builder
    • Burpees
    • Crunchy Frogs
    • Catalina Wine Mixer
    • Flutter Kick?
    • I forget the other 3 (this is why a BB should be written immediately)

    With 5 minutes remaining, head to the back of NOMA for 5 Sunday Mornings. 1 Sunday Morning consist of….

    • A wall sit w/ 10 over head claps
    • 5 Donkey Kicks
    • On the 5th donkey kick hold a Balls To The Wall
    • 1 Shoulder Press

    Count, Namerama, Announcements, COT

    Thank you F3 for surviving the Great Quarentine of 2020 and I can’t way to see all of your faces in the gloom.

    Da Parish

  • We have a tire

    On the eve of the gloom, the PAX reported that the tires were still safe and “secure” outside of the Chamber of Horrors.   YHC isn’t used to props that aren’t music or costume related, so I was eager to use the tires on this 20th gloom of 2020.  

    W/U

    • Side-straddle Hops IC x 20
    • Imperial Walkers IC x 20
    • Hill Billies IC x 20
    • Sun Gods IC x 10 x 10
    • J-Los IC x 10

    The Thang

    • Fun with Tires – Split into groups of 2.  2 PAX will flip the big tire out 5 times each and then back 5 times each (for a total of 10 for anyone counting).  Meanwhile, the other PAX will do a routine of 10 Irkins, 20 Squats, 30 Rocky Balboas, 10 Dirkins, 20 Squats, 30 Rocky Balboas on the smaller tires.   Once the 2 PAX flipping the large tire are finished, trade off with 2 of the PAX doing the routine.  Repeat until all PAX have flipped the tire 10 times. 
    • Mosey to the Amphitheater.  When you get there, plank & wait or sweep the six; you decide.
    • Birth Control (Routine created by YHC to learn more about your fellow PAX) – From a line facing the hill.  The 2 outermost PAX will Bear Crawl/Crawl Bear up/down the hill.  Meanwhile, all other PAX will be holding a plank of their preference (High, Low, Left,  Right, etc.)  Once both outer PAX have completed their BC/CB the PAX to the right will shout the name & age of all his 2.0’s first.  The entire PAX will do the amount of Merkins for the ages of the 2.0s.  Then the PAX on the left.  Once all merkins have been completed, the next 2 PAX to the inside will go until all PAX have BC/CB and shouted the names & ages of their 2.0s.
    • Mosey to the Greek Benches for Box Jumps & Dips. 
      • OYO 10 Box Jumps
      • IC 10 Dips
      • OYO 8 Box Jumps
      • IC 8 Dips
      • OYO 6 Box Jumps
      • IC 6 Dips
      • OYO 10 Box Jumps
      • IC 10 Dips
    • Mosey to the flag. When you arrive, plank & wait or sweep the six.
    • Mary
      • 20 Dying Cockroaches
      • 20 Slow Wheezy Jeffersons

    Couterama, Namerama, Annoucements, COT

    Thank you for the opportunity to lead,

    Da Parish