F3 New Orleans

Author: DAX

  • 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

  • Sunday the 13th @ Renaissance

    4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup. 

    WARMUP

    SSH IC x15

    AV IC x 15

    Arm circles IC x 15

    Grass grabbers IC x 15 

    Peter Parkers IC x 15

    Parker Peters IC x 15

    Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot. 

    Dying cockroaches IC x 15

    Mosey to Roosevelt Mall for: 

    Route 66– Jump Squats

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:

    Route 66 – Dips

    We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.

    Mosey back to front of NOMA for: 

    Jack Webb’s IC x 20

    EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or  character builder, depending on your perspective. PAX pushed through admirably. 

    Mosey to wall of NOMA for: 

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.

  • 60 is the new 45- Sunday @ the Renaissance

    60 is the new 45- Sunday @ the Renaissance

    8 PAX got themselves out of bed on a Sunday morning to battle through the heat and humidity to start their week off right with a beatdown. We even had an FNG show up to see why other PAX left their AC’d houses for the discomfort of City Park. YHC gave the disclaimer and we moseyed to the steps of NOMA to warmup.

    WARMUP-
    SSH IC x20
    AV IC x 20
    Arm circles IC x 20
    Dying cockroaches IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    I had heard the Iron Pax Challenge was going to be stationary this week, so to honor the Iron Pax, I decided to lead the PAX in an Indian Run over to the Great Lawn for:

    Suicide 11’s- Big Boy Situps and 8 Count Bodybuilders
    I had 8 counts planned for Catfish, but apparently he had to run across 2 more states that morning. For this beatdown we started at the top of the Great Lawn facing North with 1 Big Boy Situp, running to the first swing and performing 10 8-count bodybuilders. We then continued running to the electrical box, and then to the second swing for the farthest sprint.

    Running suicides as part of 11s definitely took more time, but I looked at my watch and knew we were in the clear to Indian Run to Roosevelt Mall for:

    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
    Route 66 – Dips
    There was some grumbling among the PAX regarding time, for Sunday Mornings (a Renaissance signature exercise). Again, I looked at my watch and knew we were good on time.

    After completing descending Dips and Moseying to the back of NOMA, we took a 20 count and I noticed Hokey Pokey was already waiting, and questioned why we were taking so long. I looked at my watch again, said,
    “It’s 7:23 we’ve got 7 minutes, that’s plenty of time for Sunday Mornings.
    “Renaissance is 45min, not 60.”
    Well, YHC was quite surprised and embarrassed.
    One of the PAX said, “60 is the new 45”. We laughed and I learned a new word- LAGNIAPPE: Something extra the Q makes you do when you don’t want to (nailed it!). As we were over time, I cut our final exercise down from 5 rounds to 3:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    COT
    This was a particularly memorable beatdown, not only for the extra time, but also as we got to welcome FNG- Full Count into F3. As we start the Iron Pax Challenge there’s always a bit of rubbernecking and chatter about times/scores, I reminded the PAX about this quote from Hemingway, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” Just by coming out to post each one of us is better than we were yesterday. I’m very thankful that we can come out, post and motivate each other to be better than our former selves.

    A great start to the week and a fun time at coffeteria. SYITG.

  • 4 corners and a VQ

    The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.

    Warm up 

    SSH x 20

    Abe Vigoda x 15

    Forward Arm Circles x 15

    Dying Cockroach x 15 

    Peter Parker x 15

    Parker Peters x 15

    With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for: 

    Four Corners Escalator

    1st exercise in one corner, run to the next. 

    Burpees x 10

    Merkins x 20

    LSS  x 30

    LBCs x 40 

    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then: 

    LBCs x 40

    LSS x 30

    Merkins x 20

    Burpees x 10

    Pax then formed a line and Indian Run over to Roosevelt Mall for 

    Route 66– Jump Squats 

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for: 

    Route 66 – Decline Merkins + Dips

    PAX completed these and then it was a short mosey over to the back of NOMA for:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one. Complete 5 total, with an extra if you finish early!

    COT

    Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam. 

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    100% attendance at Coffeteria.