F3 New Orleans

Author: nstockman

  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.

  • Thank you F3

    Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…

    Disclaimer and Mosey followed by Warmup consisting of…

    SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10

    The Thang:

    Indian Run 1/4mile(ish) for 3 rotations of…

    Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.

    Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…

    Jack Webbs X 10

    Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…

    Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO

    Quick mosey another 1/4 mile(ish) to the next stop for…

    Some more Jack Webbs…started from 5 on up to 10

    Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…

    Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs

    Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.

    Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.

  • Thirsty Thursday

    The mid-August air was heavy, but the feet were fast and light this morning. Nine of us gathered for a choice between two routes, each with a midway convergence on some cold refreshing water that had been placed strategically for these PAX to indulge in. Or you could show up late, play your own version of “catch us if you can” and join us back at the flag for the COT.

    As usual it was a great run. Some fast times this morning despite the deep Southern August air. Thank you for the chance to lead this beatdown, and thanks for trusting the route. Motivated and inspired by all…always.

    Our thoughts and prayers to all the families starting back to school, and of course for all the intentions that weigh on the hearts of the F3 family.

    Thank you to F3 Nation for being there for all of us.

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.

  • A change of pace at Tsunami

    The Tsunami AO is a running based workout, and for my second Tsunami Q of the week I wanted to change things up a bit. Partially inspired by Bad Moon’s speed workout of a few weeks ago, and partially inspired by my own desire today to feel a painful workout.

    Usual disclaimer and a .85 mile mosey to do some “dynamic” stretching…that was the first, albeit unplanned, moment of discomfort. Nevertheless we fumbled through some Frankenstein Walks-10 yards out and back, and Pretzel Walks-10 yards out and back. Add that to the .85 mile warm-up and we were ready to go.

    The intention was to complete each rep (a predetermined distance) at a an uncomfortable pace and hold it, about a 7/8 out of 10. I speak for all of us when I say I think we went out a bit hard at first. Credit to this group of runners, despite the Suck that swept over all of us…times stayed pretty consistent due to a great push by the PAX.

    The THANG

    .5 mile X 1, 3:00 rest

    .25 mile X 2, 2:00 rest after each rep

    200m X 2, 1:00 rest after each rep

    .5 mile X 1, 3:00 rest

    .25 mile, x 1 (we ran out of time and had to cut short), 2:00 rest

    200m X 2, walk/jog in between reps

    Back to the flag. Total miles logged 3.5(ish) with most of it done at an uncomfortable pace.

    I enjoyed the speed work, the rest and camaraderie in between reps, and the opportunity to lead a group of men through this workout today….thank you.

    One of the features of F3 that always resonates with me is our motivating call to action at the close of each beatdown. The prayer for strength to become “the best husband, father, son, friend, co-worker etc. so we may go out and better our community” has hit a little closer to home in recent days.

    Do the best with that which you have right in front of you at all times. As things present themselves, as opportunities come up…do all of it…to the best of your ability, with open eyes, open ears, and open hearts. Rinse and repeat. Our community needs us.

    See you in the gloom!

  • Tsunami for 5k or 5 miles

    7 PAX for the Tsunami. 6:00 am rolled in and we were off. Quick stretch about .5 mile into the jaunt then we split in to two groups. One continued on for a 5k plus some Mary, the other for a 5 mile output. The effort was great and the finishing kicks were strong. Glad to have had the chance to lead this morning.

  • Pre-Blast: Gloom Zoom

    I think I have this pre-blast figured out, but I must admit…my other Q’s have been heavily dependent on varying times of “Moseying” to hit the 45 minutes just right. The combination of In Cadence and For Time should allow for enough modification and if we come in under time…just rinse and repeat until time.

    Here we go:

    Warmup In Cadence (IC)

    Side Straddle Hop (SSH) x 20, Windmill x 15, Grassgrabber x 10, Arm Circles x 10, Circle Arms x 10, Peter Parker x 20


    The Thang Part 1: Various Circuits of 4 (2 exercises IC, 2 for time)

    1. Reg Merkins x 10 (down-up cadence), SSH x 30 sec, Little Baby Crunches (LBC) x 15 IC, Squat x 30 sec
    2. Staggered Merkins (left hand high) x 10 (down-up cadence), Seal Jacks x 30 sec, Real Freddie Mercury x 15 IC, Bonnie Blair x 30 sec
    3. Staggered Merkins (right hand high) x 10 (down-up cadence), Smurf -Jacks x 30 sec, Dying Cockroach x 15 IC, Imperial Walker Squat x 30 sec
    4. Wide Grip Merkins x 10 (down-up cadence), Mountain Climbers x 30 sec, Box Cutters x 15 IC, Side Lunge x 30 Sec (alt left right each lunge)

    Complete 2 Sets of Above

    Part Deux:

    • 10 Merks (down/up cadence) 4 Lunges (1 is 1) 10 Air Shoulder Press (regroup after each set of Merks and Presses)
    • 9 Merks (down/up cadence) 4 Lunges (1 is 1) 9 Shoulder Press
    • 8 Merks (down/up cadence) 4 Lunges (1 is 1) 8 Shoulder Press
    • 7, 6…Down to 1 and 1

    The closer?

    • 30 sec jump squat
    • 30 LBC OYO
    • 25 sec reg squat
    • 25 x american hammer OYO
    • 20 sec bonnie blair
    • 20 x boxcutter OYO
    • 15 sec side lunge
    • 15 x penguin OYO
      Rinse and Repeat Until Time is Up

  • Blimpin Aint Easy at WolfPack Mountain

    Fridays at Wolfpack Mountain are always a treat for those who love the quad and thigh burning pain an F3 workout can provide. There’s nothing like the delight of scratching and clawing your way to the peak of the Urban Oasis that is WPM!

    Quick 5:30 disclaimer, a brief mosey to the grass in front of Tulane for the pre-mountain warm-up. Warm up consisted of some usuals: SSH X 20, Windmill X 10, Grassgrabbers X 10, Hillbilly X 15, then an added bit of, dare I say, a deconstructed Burpee?? 10 Merkins in Cadence, 10 Jump Squats OYO, 8 Merks IC, 8 Jump Squats OYO, 6 Merks IC, 7 (a goof up) Jump Squats OYO. We then moseyed over to the base of WPM for the thang.

    BLIMPed up the mountain in the following manner:

    5 Burpees on the first deck followed by a backpedal up the ramp, run through the flat, SSH til the 6 arrives

    10 Lunges (2 is 1) on the second deck, followed by a backpedal, a run, and then a plank n wait for the 6.

    15 Imperial Walkers (2 is 1) on the third deck, followed by a backpedal, a run, and SSH

    20 Merkins, backpedal, run, plank n wait til 6

    25 Plankjacks, backpedal, run, SSH til 6 (we were now at the top)

    30 Squats, run to the other side of the mountain

    Then we partnered up and completed a round of 100 merkins, 200 dying cockroach, 300 flutterkicks. One partner ran down the stairs, and then across the lot and back up while the other partner exercised. Switcharoo until all reps are complete.

    We followed that with some benchwork…RLSU x 20, Dips X 20, LLSU X 20, Derkins X 10, RLPU X 20, Irkins X 10, LLPU X 20, Dips X 20.

    Back to the flag for count-o-rama, name-o-rama, COT. Thank the Lord for this opportunity, and thank the F3 brothers for making me a better version of myself!

    Then we had to go find my key that I lost along the way!