F3 New Orleans

Author: TankedUp

  • Memorial Day Murph 2020

    Eight men met at the park to give our annual Murph challenge a go. We gave our respects to our fallen soldiers then headed out for the first mile run.
    From there we moved to the workout bars and commenced the 100-200-300 exercise journey.

    We wisely chose a 5-10-15 plan of 20 sets. The next set could not continue till all 8 men were ready for the next. I should add Zoolander tried to trick us into additional sets. When that failed , he attempted additional reps. Thanks Zoo, I owe you.


    Next onto the final mile at your own pace. We closed with a prayer led by Shooter.

    In closing, a another outstanding F3 morning with our brothers. See you next year !

  • 6.2 and more

    The boys joined up this morning for a cool run. Temps were cold but it did not take long to warm up. Clocking the distance will help with the RRR. Shooter prayed the group out where we then moved to coffee, water and deep discussion.

    See you next week.

  • A Walk In The Park

    Was it easy-No Would we do it again-Yes Why would a person subject themselves to such pain? We know the answer.

    First and foremost,the strength of our togetherness made the difference. 18 hours on the trace gives one much time to share our lives. To make one stronger when we felt weak. To know that you only die once but you can live everyday.

    The obstacles were there, rain-38 miles worth, cold-it gets you when you are wet, aches-pretty much the entire body below your waist.

    The Hammer set the pace cranking out a 8:45 pace for the first 10 miles. Hammer was clearly our psychological booster lifting us at the 40 mile mark. Sort of like reinforcements when you needed it most! As he approached , nothing looked better than smiling face as he ran toward us.

    Steve was our steady force! We all know Steve. Does not slow up, does not complain, keeps on truckin. To him, mile 64 was like mile 1! The only thing that beat Steve was his cell phone😬😬. It never died even when tracking our progress for 18 hours. No charge. All other phones quit 20 miles earlier.

    Bushwacker- it is no secret his legs endured the most pain in this adventure. I wondered how this man almost always finishes first during our lovely boot camp workouts. Let’s remember he is a guy that could be 6 feet under right now. If you ever wonder why he runs funny, blame it on his motor cycle and that crunching sound when two objects collide. Yet, with his rebuilt body, he is my six million dollar man. The fortitude was clearly visible for all to see.

    For me, I always wanted to be a Roman Centurian. Maybe now I can join their ranks.

    In closing, we want to thank our wives for supplying us several times in this adventure. And you guys, texting us to make sure we were ok. And finally our pre hundo buddies prepping us for the final show.

  • Abita Trace on a Sunday

    For our Sunday stroll, the team decided to take a course not typically on our radar. The Tank decided to take the boyz on the Abita trace. Search and Destroy looking for a pack of dogs needing some clippings of the nut kind. Luckily for them, they stayed in hiding .

    At least the morning was outstanding and the run flew by. Hope you can make it next week.

    Finally, F1 closed out the session with our prayer.

  • Wonderful Way To Start A Month

    The Magnificent 7 took off and maintained a cruising pace of 8:30. Who could ask for a better morning! Cool temps, abundant sunshine, north breeze, low humidity and FRIENDS! Time flies when you discuss “life” with a running mate. One learns much about each other when we share the road together.

    Jose10K closed out the workout with a wonderful prayer. Then it was off for some coffee and bonding.

  • 3 Men in the Morning

    Was a nice run indeed. 10k. Our talks during the run made the time fly and the run so easy. Prayer close out by Bean. Coffee time baby. Anything to be with the fellas.

  • F2 With the boys

    Warmup– SSH, Windmills, Toe Touches, Mummy Walk,

    Main Event–10 minute circuit– 10 of each, Squats, Merkins, Scissor Kicks, LBC’s. Include stair run and 50 meter run.

    Move on to arm presses and extended arm rotations.

    Mosey back for some cool down exercises.

    Prayer led by Grundy then on to the Top Room for some refreshments

  • Full Effort Is Full Victory

    We cranked up the morning with a 2 mile run. Tanked Up shared a quote from a book he had on his shelf. The quote stressed when we work our butt off in the streets of Mandeville, or wherever you may be, the satisfaction of that workout lies in the “effort” you give. Full effort is Full victory. Something tells me most of us gave full effort this glorious morning.


    Warmup–SSH, windmills, arm circles, flutter kicks, low ssh,

    The Thang–

    Ab work- circle up in a plank position. Rotate right,stop, merkins, rotate merkins, rotate merkins. Let’s throw in Peter Parkers, Parker Peters and some Up/Downs.. Tanked Up challenged Brother Martin nemesis , Turbo and soccer pal, Jose 10k to some face to face up/downs. Raider Pride.😁

    20 minute challenge-4 exercises merkins, crunches, ssh, squats, 25 reps then run 300 yards. Repeat for 20 minutes.. Zoolander decided to come out guns blazing!

    To the sea wall– 2 exercises by the wall. Derkins Burpees 5,4,3,2,1 reps followed by ascending order 1,2,3,4,5

    Over to the flag for more AB work led by Bushwacker, could not tell you the exercises due to fatigue!

    Circle up for close out. Prayer led by Steve! Coffee and cake for one of the older men in the club.

    Enjoyed the morning with some of the best of the northshore..

  • Cardiac Kid

    Back during my UPS days, before FedEx, was called the Cardiac Kid. Let’s just say I was excitable. Must be Italian!

    This morning, utilized that name from 1977. Why? Because of the extreme “Cardio” workout YOU had to endure. But hey guys, remember, Bushwacker had us Bear Crawling a quarter mile! So you see, today was actually “easy”.

    WARM UP

    SSH, Windmills, Toe Touch, High Knees, Butt Kicks

     

    THE THANG

    11’s–opened things up with Derkins on the sea wall, with Crunches at the street. With 50 meter runs in between.

    100/200/300- pick a partner for this joint exercise. Merkins, Squats, Mountain Climbers. With 100 meter runs in between. Still feeling good.

    Core–In cadence, Putins, Freddie Mercuries, Merkins, Peter Parkers, Parker Peters.

    Football Drill- ok, cones too spread out, fell flat here😁. Sprints looked more like jogs.

    5’s– time got us, was meant to be 5 exercises, 5 reps, 5 sets at 3 workstations. Managed 1 set.  Burpees, Mary Catherines, Squats, Merkins, Plank Jacks. Next time fellas will make sure we have time😙

    Indian Run– bring it home with the run with a final SSH around Old Glory!

    Announcements followed by prayer close out led by Bean! Off to coffee time for our reward. Always enjoy our post workout fellowship.

     

     

  • It Was A Happy B.D. Because Of U!

    Being able to join my Brothers on a day of reflection does not get any better for a F3 member. I thank Turbo for encouraging me to join this fine group, just over one year ago. So many men I now know. Bonding to make us stronger indivudually and as a collective F3!!group.

     

    As a workout goes, wish we had doubled the Burpees, if only our workouts were longer.

    Warmup- finger stretches, arm stretches and rotation, SSH, squats, toe touches, toe hold, etc

    Thang–100 Burpees- give or take.. 10 sets of 10 halt at first man to 10….Butt/Bushwacker setting the pace for sure..rest of us not far behind.

    Cowboy and Indians– for fun, You had to be there.. Maverick — he had the best horseee.

    Serpentine–Sprints through 4 rows of cones with a sprint-loop. Butt Splice had to hang with the teacher to ensure 100 Percent effort..my soccer buddy. 4 reps in all..

    100-200-300–Merks, Squats, Mountain Climbers, with a run around the pole.  Steve/Tank took the count for sure, Turbo and I think his partner Waterpick,took the endurance portion. Waterpick- if not,then who?

    Shoulder Taps– close with a 5 minute challenge on the shoulders– Bush man fired up Turbo resulting in this challenge.. Was worth it and a fitting final exercise of the day..

    Announcements, prayer–The Manny- followed by, box jump competition, then good ole coffee and cake– thanks Captain, thanks all for a  great and memorable BD morning… U the best!