F3 New Orleans

Author: War Eagle

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Crescent City Fall Classic Preview

    The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.

    This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.

    We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.

    At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.

    After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.

    At the conclusion of the run, a few things were determined.

    1. The Pax determined that Shuffles probably qualified and no one else.
    2. YHC discovered how his M feels when I don’t follow directions.
    3. F3 is full of leaders and followers, both were on display today.
    4. Amnesty plays by his own rules.
    5. The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).

    Finished with Mary, stretching, and burpees.

    COT

    It is always a pleasure to lead. Thank you, gentlemen.

  • “This isn’t The Stomp!”

    YHC arrived early for round two of the Wally Run. This week seven men arrived early to stretch and begin the run. YHC announced we would complete a three-mile loop through the neighborhood and finish with some work on the track.

    The seven fearless Pax members started off down the Pontiff track. A ¼ of a mile through the run, a dark shadowy figure approached. It was as strong as an ox, sneaky as a snake, and quick as a cheetah. It was the man, the myth, the legend—it was Hawgcycle! The eight men together completed the run and finished on the track. Some incorporated sprints, others simply kept running.

    At 6:10, the wannabe Q, Rev Sox stopped running to include Mary. YHC questioned such a decision. Rev Sox said, “At The Stomp, we always do Mary at the end.” Well, Reverend Sox, “This isn’t The Stomp!” But, YHC obliged and concluded with LBCs, Flutter Kicks, and Reverse Crunches.

    T-claps to Hokey Pokey. He was hesitant to try the three-mile loop but endured and finished. T-claps to Boo Boo. He expressed multiple times that he was not a runner but he came and completed the run anyway. T-claps to Rev Sox, Pai Gow, and Hobbs for constantly sweeping the six. T-claps to Tua and Hawg –we all want to be like you when we grow-up!

    COT

    It was a pleasure to lead. Join us every Thursday at Pontiff for the Wally Run. You won’t be disappointed.

  • “Do they make men’s sports bras?”

    The answer to that question is no, but more on that in a moment.

    YHC arrived at Popeyes on this cool, crisp morning with a beatdown appropriate for individuals who would find their joy in running the following morning at the Wally Run. The temperature was 62 degrees but based on Boo Boo’s attire you would have thought it was minus 62 degrees. With the park set-up for a weekend event, the mosey to the Esplanade workout equipment would take a bit longer. At 5:28, YHC gave the disclaimer and headed out making sure not to get out of sight before 5:30 in case someone came in hot.

    Warm-Up

    No time to circle up so a warm-up on the go—

    High Knees, Butt-Kicks, Carioca Right, Carioca Left, Walking Imperial Walkers, Arm Circles as we ran. We did circle up once about halfway through for SSH, Abe Vigodas, and Seal Jacks (note: these men do not have the coordination required for Seal Jacks)

    The Thang

    At the Esplanade workout equipment we completed one minute each of the following exercises:

    Burpees, Lunges, Dips, Inch Worms, Irkins, Military Sit-Ups, Plank Jacks, LBCs, Squats, Bonnie Blairs, Leg Raises (hanging from the pull-up bars), and Imperial Squat Walkers. We completed the circuit with a 6-pack (Think 11s with pull-ups and Merkins but only totaling 6 reps)

    We completed the round and moseyed back toward the flag. Along the way we had an opportunity to encourage one of our newest Metry Pax, Mile High. Mile High has worked hard over the last couple of weeks but has made it known to everyone he is not a runner. We let him set the pace on the return mosey but not without asking, “Do they make men’s sporting bras?” They don’t, but T-claps to Mile High for sprinting to the finish.

    Mile High’s effort and the Pax response is a subtle reminder, “Leave no man behind, but leave no man where you found him!”

    COT, prayers for families and marriages associated with F3

    As always, it was a please to lead.

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • The Inaugural Wally Run (aka 31 Gaser)

    After much discussion, the decision was made that Metairie needed a Thursday run-focused workout. It was unclear if the AO arose from a need for more running, a need for another beatdown in Metairie, or a pure hatred for Okwata. Nonetheless, six men appeared in the gloom at Pontiff playground for this inaugural beatdown.

    Pai Gow, Mambi, and Hobbs arrived early to complete their first PT test introduced by Boo Boo at Popeyes. Hokey Pokey assisted them in completing their merkins and situps and clocked their times for a two-mile run. Rev Sox and YHC began the work of mapping out a “traditional route” for this workout.

    After the two-mile run, four of the men continued running around the clay track. Rev Sox and YHC completed a three-mile run through the neighborhood before joining the remaining pax on the track. We all concluded with a five minute round of Mary and naming of the new AO.

    Mambi suggested something with 31 in honor of Wally Pontiff. 31 Gaser was suggested considering Mambi farted in Pai Gow’s face during situps. YHC concluded that 3 Gaser would require too much explanation and was too wordy therefore the Wally Run claimed the official name.

    Join us next Thursday at Pontiff Playground for the second installment of the Wally Run.

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • I think I can. I think I can. I think I can…

    YHC has longed dreamed of making it around the entire Lafreniere Park walking track in one workout. Two Yutes, Boo Boo, and Darkwing Duck emerged form the gloom to assist in my attempt to make it around the park.

    5:30 Disclaimer and mosey to the beginning of the walking track.

    The Thang

    The goal–Route 66 around the park stopping at each light pole.

    1st exercise: SS. When you pass a bench do as many dips as possible until you complete 66

    2nd exercise: Mountain Climbers

    3rd exercise: Imperial Walkers. Those who have completed dips begin working on 66 Irkins

    4th exercise: Peter Parkers

    5th exercise: detour form the route and complete 20 pull-ups OYO

    6th exercise: Back to Route 66 – Squats

    7th exercise: Merkins

    8th exercise: Overhand Claps

    At last, the dream of making it around the park in one workout died. It was not meant to be this day. A mosey through the park back to the flag two minutes late.

    Count-off, Name-o-rama, COT

  • Blue Angel Dropped B.O.M.B.S

    YHC has been out of the Qing game for a while trying to finish off another semester of PhD work. So when the opportunity came to Q The Foundry it was a no brainer. YHC has a habit of showing up extra early the mornings of Q to scout out the AO and make sure everything is in place for the beatdown ahead. Around 5:25, Screw Top and his band of misfits emerged from the gloom followed by a gentleman wearing a Jesuit blue shirt introducing himself with a “normal” name like John or something like that. Clearly, we had an FNG joining us this morning without the PAX member who EH’d him. (No worries, Walleye, we took care of him).

    5:30 – Disclaimer and we were off heading towards the City Park office.

    Warm-Up:

    SSH, Mountain Climbers, Hillbillies, Windmills, Arm Circles.

    The Thang

    Mosey to the Foundry. Along the way, the FNG became quite interested in each of our names. “I bet you aren’t an Auburn fan.” YHC knew then we had a genius on our hands

    B.O.M.B.S

    Partner up. As a pair complete the following as one PAX member runs to the track and back:

    Burpees X 50

    Overhand Claps X 100

    Merkins X150

    Big Boy Sit-Ups X 200

    Squats X 250

    Post-Thang

    Mosey to the beginning of the Roosevelt Mall. At the first bench complete 5 dips, 2nd bench 10 dips…carry on till you get to 40. Mosey back to the flag.

    Our FNG competed like a champion. Turns out he served in the Air Force, flys for FedEx and had a royal blue shirt. He throughly enjoyed supporting the Navy and proudly accepted the name Blue Angel.

    COT

    *Sorry for the delay in writing the backblast. As always it was a pleasure to lead this great group of men.

  • Don’t Say B.O.M.B.S in an airplane…

    But saying B.O.M.B.S at Popeyes means a great beatdown.

    Warm-Up

    Hillbillies X 20

    Mountain Climbers X 20

    SSH X 20

    Peter Parker X 20

    Arm Circles X  20 (10 forward, 10 backwards)

    Abe Vigodas X 10

    The Thang

    Today, YHC decided to consult the F3 Exicon for an optimal beatdown. The best beatdowns are those where you are intentionally pushed by the man beside you so partner up for B.O.M.B.S.

    As a group/pair complete the following:

    Burpees X 50

    Overhand Claps X 100

    Merkins X 150

    Big Boy Sit-Ups X 200

    Squats X 250

    1st PAX runs to the corner of the walking path while the 2nd PAX works on the exercises.

    Two observations from Popeyes this morning. First, at some point during a week Rev Sox must complain about a workout–today was that day. Second, Popeyes is the only AO where a real chicken may join the workout. They are friendly, resilient, and completely harmess so just keep working.

    Post-Thang

    Mosey to the wall at the entrance of the dog park.

    Dips X 25 in cadence

    Irkins X 20 OYO

    Dips X 15 in cadence

    Irkins X 10 OYO

    Mosey Back to the Flag

    Counterama

    Namerama – Welcome FNG – Darkwing Duck (He is a private investigator by trade.)

    COT

    -prayers for those fighting cancer

    As always, it was a pleasure to lead. SYITG.