F3 New Orleans

Author: Shorty

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • Track Work

    7 men gathered in the chilly gloom to better themselves today.  Instead of venturing down the usual Stomp route (honestly…it’s been so long…i didn’t know what usual was anymore), YHC choose to play it safe and get after it on the track.  We were off…but first…

    DISCLAIMER

    The Thang

    Mosey over and around the track one time, then circle up for a quick warmup:

    15x SSHs IC
    6x Don Quixotes IC
    6x Good Mornings IC

    YHC explained to beatdown to come…1 min AMRAP of an exercise, then a lap around the track….plank and wait for the six.

    Exercises:
    1) Squat Jacks
    2) Switch Kicks
    3) Jump Knee Tucks
    4) Speed Knee Curls
    … 12 count by Woz…
    5) Burpees
    6) Frog Jumps (Front/Back)…Cowbell had an advantage of course (this joke never gets old!)
    7) Low Plank Parker Peters
    8) Plank Jacks (Modify 1min to 3min to handle the daily challenge) #ISI Tclaps Turbo!

    Slowzy back to the flagless AO, where we had a Plankorama OYO for the last 2min.  Pax gathered around for the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.

    The Pax moved quickly through this beatdown. Well done, men!  Time flies when you are having fun….Oh, yeah…no more Hate for YHC!

    Thanks for letting me lead!

    Moleskin

    Miss you guys.  Definitely needed this beatdown to get my ass back in shape.  Best way to start the day!

    Tough Mudder is this weekend.  Good luck to the guys getting after it!

     

  • Winter is Coming….nah..It’s Here!

    “Iron sharpens iron” – F3

    It was so cold this gloom, but three merry men gathered in the Arctic Tundra to better themselves with YHC.  Nothing to say at the start, we were shivering…so we were off, but first…

    DISCLAIMER

    The Thang

    Warm-up mosey/karioki/backpedal around the Mardi Gras fountain with backs facing the lake…gotta keep your face safe from wind burn, and then over the levee to avoid the windchill.

    COP #1: Must-Needed Warmup

    10x SSH IC
    10x Plank Jacks IC
    10x SSH IC
    10x Cowbell Jacks IC (yep, same Squat Jack joke in 2018)
    10x Seal Jacks IC

    Nice and toasty!  Line up in the street by a lamp post, let’s call it Lamp#2.

    OYO: Sprint Circuit

    YHC loves circuits..and circuits love the Pax…

    • Sprint to Lamp#3
    • Exercise A
    • Jog (faster than a mosey) thru Lamp#2 to Lamp#1
    • Exercise B
    • Sprint back to Lamp#2
    • Plank and wait for six
    • Mary Exercise

    We did four rounds of this circuit:

    Round 1: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 20x LBCs
    Round 2: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 15x Flutters & 15x Hello Dolly
    Round 3: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 8x Hi/Low Plank Walk (R/L sides)
    Round 4: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 30x Putins

    JV scared a Great Dane and his owner on the the fourth sprint….he ran right at the dog…of course, JV won the game of chicken, and the Pax won by not getting a visit from the men in blue!  I guess this is his way to say “Good Morning!”

    Mosey down towards Canal and circle up.

    COP #2: Jack Webbs (1:2 Ratio)

    A Merkin followed by 2x Air Presses, increase Merks by 1 and Presses by 2….YHC chickened out and stopped the work at 8x Merkins. Pax called me out:

    startled peter macnicol GIF by Ghostbusters

    As you see, YHC has been sick (probably had what Rudy had) all week, and I was a leaky faucet of mucus this gloom…TMI? So we did an 8 count. #QwhatUcanDo

    Mosey over to Canal and circle up for instructions.

    OYO: Animal Parade

    Three laps up the levee, transform into animal, run down the levee on the other side, and walk over to the start.

    Lap 1 = Bear Crawl
    Lap 2 = Duck Walk
    Lap 3 = Frog Hop

    Mosey back to the flag, where we held the COT (Countoff, Nameorama, Shoutouts, and a Prayer).  Thanks for letting me lead this fine group of Pax!

    Moleskin

    There isn’t a better feeling than to go thru a freezing weather beatdown with your F3 Brothers…. get out that nice and toasty fartsack and post tomorrow with Roots @ WPM or with ???? @ the Uptowner (we need a Q to sign up!).

    Word on the street is that Rudy went pie shopping today for Da Parish…post at The Mothership to check out what flavor pie he gets!  Here was a picture of Rudy (left) and Da Parish (right) after the game:

    Fun

    CSAUP Alert:  Jackson Day Race is this Sunday!  Check with Da Parish for details..of course, after he eats his Humble Pie (this is my guess).

     

  • Visiting the Birdcage

    “Don’t worry about me. I joined to fight. If necessary, I shall die fighting. Those things which are precious are saved only by sacrifice.” – Band of Brothers, Stephen E. Ambrose

    15 Pax strong in the chilly gloom at the Birdcage AO.  Let’s see what we did….but first,

    DISCLAIMER

    The Thang

    A quick Roots lap thru the parking lot, and over to a grassy area.

    COP #1

    10x Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    10x Squats IC (Hold Al Gore on the last one)
    10x Squat Pulses IC
    10x Burpees OYO

    Mosey thru lamp post alley, and partner up at lamp post #2

    Circuit #1

    Pax 1: runs to lamp post #1, and back.
    Pax 2: runs to lamp post #3, and back.

    35 sec x Sprints OYO
    15x Power Squats IC
    10x Mountain Climbers IC

    Did four sets of this bad boy. YHC was huffing and puffining.

    Mosey down the track and over to the railroad track.  We stopped halfway for this:

    COP#2

    10x Putins IC
    10x Penguins IC

    Finally got to the track for this:

    Jacob’s Ladder: Seven times up the hill, with an increasing number of burpees at the top each trip up. Seven is perfection!

    Mosey over to the Birdcage ledge for this.

    COP #3

    12x Dips IC
    12x Dips IC
    12x Dips IC

    Mosey back to the flag. We stopped halfway and did this:

    COP #4

    10x Hello Dolly IC
    10x Flutter Kicks IC
    10x Crunchy Frogs IC

    Back at the flag. We ended with the COT, which included the Countoff, Nameorama, Shoutouts, and a Prayer.

    Thanks for letting me lead.

    Moleskin

    Great time hanging with the Uptown crew.  Always good to go back to the original Wednesday AO.

     

     

  • Ultimate Frisbee #2

    YHC wanted to do another round of Ultimate Frisbee, but the only problem is that YHC doesn’t have a frisbee… but you can always count on the Pax to pull you through.  Thirteen Pax at the start, Sixteen Pax at the end…Tclaps to Two Yutes for the Frisbee; and Tclaps to the three FNGs that posted! Otherwise, we would have been doing less fun things.  The DISCLAIMER was given and we were off.

    The Thang

    Mosey over to the Festival Grounds while the Pax split up into two teams, Uptown vs The World….then each team to a separate end zone for some Ultimate Frisbee.  Rules are simple:

    • Teams advance the frisbee by throwing/catching the frisbee to reach the other teams endzone for a point.
    • Thrower (guy with frisbee) cannot move.
    • Defense on Thrower – 3 yd safe zone.
    • Penalties:
      • Turnovers (frisbee hits the ground or intercepted) – turnover team does 2 reps of exercise before playing defense
      • Scores – defense does 5 reps of exercise while scoring team runs to their endzone for kickoff

    We played two (25 min) halves.

    • Penalty Exercises:
      • 1st Half – Burpees
      • 2nd Half – Jump Squats / Merkins

    The World won by a landslide….But both teams won by still doing a bunch of burpees and never thinking about it.   Your mindset has everything to do with it!

    Mosey back to the flag, with some random stops along the way to get some time with Mary.  Ended with the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.  Thanks for letting me lead.

    -Shorty

  • A Bunch of Asses

    “The Borrower is Slave to the Lender” – Proverbs 22:7

    YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block.  Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.

    Nine Pax gathered in the Rock City gloom to get better today.  Let’s get to it…but first….

    DISCLAIMER

    The Thang

    Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)

    COP #1: Warmup

    30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
    20x Rock Marches IC
    15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
    15x Left Pantry Loads IC

    Mosey over to the patio and bathroom structure, and partner up.

    Dora 100s

    YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me.  A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region.  No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT.  This is the power of consistency and discipline that makes F3 so awesome.

    Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.

    Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
    Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.

    Paused in the middle (at 50 Donkey Kicks) for station identification.

    COP #2: 4MOM

    15x Crunchy Frogs IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Back to the Dora 100s.  Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.

    Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
    Pax moseyed over to the baseball backstop….and this is where we do wall sits.

    10x Overhead Press Wall Sit IC
    10x Rock Curl Wall Sit IC

    Mosey back to the rock pile to drop off our friends, then mosey over to the track.

    100m Sprints

    Pax jogged the curves, then sprinted the 100m straight-aways.  We did 3 laps.

    Mosey back to the flag, where we finished the beatdown with a plankorama.  Held the COT, which included the Countoff, Nameorama, and a Prayer.  Thanks for letting me lead.

    -Shorty

  • 610 Stomp #107

    The Thang

    Two missions:

    1. The Track – 10x Burpees, run a lap (sprint the 100m), 10x Jump Squats
    2. The Refinery – 10x Pullups, 20x Merkins

    Run between each destination when you complete your mission at that AO.

    Gathered the troops around the entrance of the track due to time, but I believe many made it through 3 – 4 times.

    Mosey to the flag, where we held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

  • The Treadmill

    The Thang

    Mosey over to the great lawn.  Did some warmup stuff.

    Mosey to the end of the Great Lawn, and partner up.

    Animal Hunting: 

    Pax 1: Perform Animal movement until Pax 2 catches you.
    Pax 2: Perform Exercise at the start, then catch Pax 1.

    Round 1: Bear Crawl / 20x Merkins
    Round 2: Frog Hops / 30x Squats
    Round 3: Duck Walks / 12x Burpees

    JV gave us an eleven count (see, YHC can remember things), and that’s what we will do.  Mosey over to some benches.

    Elevens

    Pax does Dips on the far side, and Derkins on the starting side.  Start with 10 x Dips, 1 x Derkin….decrease Dips / increase Derkins by 1 until the reps flapjack.

    Nice job men.  I believe some guys got extra credit.

    Mosey to the middle of the Great Lawn.  Spent some time with Mary I believe.

    Enough time with Mary…Mosey to the side of the Great Lawn.

    Gassers:

    Sprint over, back, then finish thru the other side…for time. If time is not hit, 20x Burpees OYO:

    Gasser 1) Test Gasser…wanted to gauge the time to complete with the Pax (1:58) [min:sec]
    Gasser 2) The real Test Gasser (1:40)….Pax beat the time by 18 seconds….nothing like having a fire burning under you.
    Gasser 3,4,5) All beat the time (1:40) by 10 – 15 seconds.

    Done.  Mosey back to the flag.  Ended with the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

    -Shorty

  • Still Singing in the Rain

    “Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter

    YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?).  It did mist the whole beatdown, so we can make it a thing.  Let’s get to it…but first…

    DISCLAIMER

    The Thang

    Mosey over to the track, and line up at the midpoint of the curve for the first item:

    OYO: BLIMPS

    Pax: But wait, Shorty…what about the Warmup SSH?!?
    Shorty: That’s pish posh! Warmup while you workout!

    Run a half a lap to the other midpoint on the curve, and do this:
    Burpees x 5, then run
    Lunges x 10 (1 rep = both legs), then run
    Imperial Walkers x 15 (1rep = both legs), then run
    Merkins x 20, then run
    Plank Jacks x 25. then run
    Squats x 30, plank and wait for the 6

    See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:

    funny wwe wrestling laughing evil GIF

    We ended up at the start of the dreaded highway: Route 66….but first, we did this:

    COP #1: Leg-o-Rama

    12x Squats IC
    Hold Al Gore after the 12th count
    12x Low Squat Pulses IC
    8x R. Lunges IC
    Hold after the 8th count
    8x R. Lunge Pulses IC
    8x L. Lunges IC
    Hold after the 8th count
    8x L. Lunge Pulses IC

    We jumped on Route 66 to head towards the Refinery:

    OYO: Route 66 (eastbound)
    12 benches = 12 stops; at each stop, do this:

    4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:

    CBC comedy what money confused GIF

    Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.

    OYO: Pull/Push Circuit

    Pax 1: 2x Pullups (best form of your life!)
    Pax 2: 5x Merkins (Same as above)

    Flapjack, then we repeated this 4 more times.  Due to time, mosey back to Route 66.

    OYO: Route 66 (westbound)
    12 benches = 12 stops; at each stop, do this:

    nth Bench = reps of Jump Squats (this was easier to process).

    Ouch!  Jump Squats suck, but they suck more in the rain!  The only thing that saved Walleye and YHC was the singing done by….is a name even required?  Tclaps Bogey!  Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:

    COP #2: 1.5MOM

    10x Dr. Ws IC

    Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).

    Thanks for letting me lead this fine group of men!

    Moleskin

    Good work men!  Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!

    Check the email for Announcements about upcoming CSAUPs.

  • Anniversary Q

    “Success is a Journey, not a destination” – Arthur Ashe

    YHC started F3 on August 24, 2015.  There is no question that it has had a big impact on my life… both physically and mentally.  YHC wanted to explore the beatdown that happened 2 years ago (+ 1 day since I’m late with the writing) with the other 6 Pax that posted in the Okwata Gloom…. but first

    DISCLAIMER

    The Thang

    Warmup mosey around the fountain, and over to a grassy area:

    COP#1: Warmup

    20x SSH IC
    20x Imp. Walkers IC
    20x Peter Parkers IC
    20x Seal Jacks IC
    20x Hillbillies IC
    20x Parker Peters IC

    Mosey over to the lake and along the edge to the first of seven potted plants.

    OYO: Plantercides

    Pax runs to the first planter to do 10x Box Jumps, then Bear Crawl back to the start line.  Increase planter number by 1 each time.

    Rudy threw in some lagniappe sets at the end…nice job Mr. Respect – 1 day.

    Mosey over to the corner of Canal & Lakeshore Dr.

    As a group: Jacob’s Ladder

    Pax runs up the levee, does a burpee, then runs back down & Al Gore until the 6 is back.  Increase burpee count by 1 each levee run.  Stop after the 7th set since this is perfection.

    At the start of each set, YHC talked about each Pax that posted at Rock City with me when I was an FNG 2 years ago:

    1 – Amnesty: the one who gave me the name… “Well, you’re tall…so let’s name you Shorty.”
    2 – Billboard (FNG): #FNGBros…. he was EH’d by his son in North Carolina I believe…don’t quote me on it tho
    3 – Jazzy: the one who “Ain’t dere no mo’”… actually was JV’s name before he was named Jingle Vader (much better IMO)….put that in your F3 Trivial Pursuit knowledge.
    4 – Reluctant Yankee: the Nantan of F3NOLA…. I was in awe, but more importantly: See Uptown! You can leave your shell once in a while!
    5 – Tool: the one who unknowingly EH’d me…..short story is that Tool EH’d Wambach, my cousin. Wambach was sparsely active and battling through injuries; but he thought that YHC would love this F3 group and connected me to Tool about the F3 schedule/website.
    6 – Tundra: the one who went to Jordan.  Not sure on this as well, but I believe he hasn’t been back since this beatdown.
    7 – Hawgcycle (QIC): the Q who I thought was crazy for lifting/throwing rocks around… but just the right amount of crazy!

    Mosey back to the flag for some time with Mary

    COP #2: 6MOM

    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x LBTs IC
    12x Penguins IC
    12x Dying Cockroach IC
    2minx Plank-o-Rama

    Walk over to the flag, where we held the COT – Countoff, Nameorama, and Prayer.

    Thanks for letting me lead….and the memories for the past 2 years!

    Moleskin

    It’s good to reflect every once in a while.  Over the last 2 years, I have experienced what F3 is about, and I am glad that it is a part of my life now.  Last thought to leave you with: Learn to love the life journey…because there are no shortcuts; however, you can choose who you take with you along the way….and I’m bringing the F3NOLA Pax!