F3 New Orleans

Blog

  • You down with O.P.P.!!!

    I know what you late 30, early 40 F3 brethren who use to listen to Naughty by Nature are thinking.. However, let’s keep this PG13 and call it “Other Positive People”, “Old People Power”, “Obvious Pure Perspiration”, or simply makeup your own acronym of sorts and roll with it..

    Prethang

    YHC and Steve arrived 1 min late for the prethang as we stopped at every red light along 190, which will soon have additional lights to impede our journey north to the Gipper from Ole Mandeville. If you listen to 43 feet F3 podcast, one must agree as Dredd has stated in the past of this PULMAN. Turning these lights to blink yellow until after a reasonable flow of traffic begins to mount would be one suggestion, attention to any traffic light engineers in the audience.. Uoon arrival Moby informs us the PAX has already begun so we Mosey to catch-up as they make the halfway turn.

    Warmup

    All IC to 15 Imperial walkers, Hillbillies, Butt kicks, SSH, Mummy kicks and Toe Touches..

    Thang

    Inspired by talking with Gabrielle (#KrazyIvan VictoryMember) at the Barly Oak at Saturday’s F2 Q decides to keep the workout with all partner routines. PAX Mosey’s to the Taj Mahal for the O.P.P. This consists of P1 holding arm chair doing overhead claps, while P2 does Plank Jacks to 20. Partners switch and then on to the next Peter Parker’s followed by Parker Peters. Up the ladder and down the ladder then R/R… Q has a proud moment noticing Turbo has begun to perspire.. Whenever, I lead this is certainly a goal of mine which rarely is achieved so 👏🏻 to the man above for the 70 degree 100% humidity Gloom which surly assisted with this task.. Upon completion we journey to the justice center for B.O.M.B.S, (50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy sit-ups 😩, 250 Squats) keeping count cumulative while P1 did exercise P2 moseyed up the stairs and down the ramp. This was pulled from another PAX who seemingly never gets tired Tanked up, but also who fortunately the Q paired up with 😬.. Trying hard as I may to gas this animal it is with great disappointment that I fail… With Steve, Ringo, Einstein and Barely Legal pushing the Q on the run up the stairs and down the ramps, YHC quickly realizes that no matter how much better he thinks he his there is always room to improve.. Appreciate the push Brother’s!!

    With time quickly aproaching first team that finished assisted the other team with completion of the counts to respect the time. Moseyed to the flag to close.

    countarama, namarama, COT

    Tanked up prayed us out with thoughts of striving to always be difference makers and light to those in darkness!! Appreciate you Tanked up (#wolverine)

    Always enjoy the beatdown and F2 with the PAX at the Gipper!!!

    Thanks for following my lead!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!!

  • Three is the magic number

    15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:

    • High Knees to the 1st light post then 3 burpees
    • Butt Kicks to the 2nd light post then 3 burpees
    • Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
    • Bear crawls to the last with 3 burpees

    Then a quick circle-up before taking to the track:

    • 20 SSH, 20 MC, 20 HB & 20 PJ

    Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.

    Stopping by a light post – 10 burpees w/three merkins each for 30 total

    Back to track with a hands up indian run to the fountain benches:

    • LLSU x26, Dips x15, LLPU x15, Dips x10, RLSU x20, Incline merkins x10, RLPU x15, Decline Parker Peters x10 w/ a 5 Decline Merkins kicker

    Back to the track for an Indian run to the green. Another circle-up for Mary:

    • RT x20, Decline PP x20, Flutter Kicks x15, Hello Dolly x15, Real Freddies x15 & RT X20

    Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.

    Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”

  • Getting Our Money’s Worth at Grandma’s House for Ringo’s Virgin Q.

    Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.

    WarmaRama:

    Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.

    YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.

    Pax then moseyed to the tunnel.

    1st routine:  “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers).
    Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back. 

    Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.

    Next we moseyed over to the flea market area. 

    Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.

    Finished just in time for Circle of Trust.

    One Pax mentioned that he “got his money’s worth” out of YHC’s VQ.  Although these workouts are Free, YHC chooses to believe it was a positive comment.

    Shooter prayed us out. 

    Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.

    ‘Til the next gloom…

  • Honeymoon Sandy

    Writing this as I’m about to take off to Chicago.

    Everyone got to meet my Sandy this morning (or honeymoon Sandy as Ringo called her because we can only assume that she will never be this light again.) Sandy is a 45 pound sandbag. Sandy was supposed to make her appearance with me the day before but you know what they say about newlyweds, they hardly ever get out of bed.

    We started by doing a quick loop to get in our miles for the ISI. As coconuts stated, it’s mandatory for the month.

    Upon returning we warmed up with a long shoulder series since we would be hitting that hard. After a couple of merkins we got started.

    Sandy is very clingy. She won’t do anything by herself. So since I wanted to give her a tour of Grandmothers House, we had to carry her. We formed a line and made a loop down the pavillion, up the stairs, and back.

    Then I wanted her to get to know some of the guys individually. While we circled up and performed 10 squats, merkins, and LBCs in a continuing sequence one PAX grabbed Sandy and went up the stairs and back. Rinse and repeat until we all went.

    I still wasn’t entirely sure that Sandy was feeling the love so all of the men formed a plank line where a “tunnel of love” was formed. We pulled Sandy through the tunnel and back three times.

    The rest of the workout continued to involve Sandy, the stairs, and loops.

    We concluded with some Mary and 15 burpees because why not?!

    Sandy will return soon, but King cake season will not be kind to her. So try to not make her feel so bad when you see her again. She’ll definitely have put on some weight.

    Thanks for letting me lead guys! It was awesome.

  • What we learned from BlackHawk Down…

    A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.

    For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.

    Mosey to Great Lawn for Warm Up

    Form rows of by chalk starting with Chalk 1 then Chalk 2 followed by Chalk 3 and 4.  Chalks try to stay in formation  Let’s begin:

    All exercises until Q yells Halt

    • Walking Soldiers
    • High Knees
    • Butt Kicks
    • Carioca

    Circle up for additional warm-up:

    • Self Love I/C X20
    • Imperial Walkers I/C X20
    • Hillbillies I/C X20

    Form your Chalks into circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:

    • Bearcrawl Counter-Clockwise till Q yells halt
      • 10 merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
    • Bearcrawl Clockwise
      • 10 wide merks Bearcrawl Counter-Clockwise till Q yells halt

    Let’s increase the difficulty!

    • Boo Boo Bearcrawl Counterclockwise Right Leg Up
      • 10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
    • Boo Boo Bearcrawl Clockwise Left Leg Up
      • 10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q

    Chalks grab flag, form columns and march to road in front of Storyland.  Line up chalks in four columns facing towards museum for Indian Runs to Fountain. 

    At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Next, down Lelong Drive for more Indian Runs in Chalks.  T-claps to Chalk 3 for hanging back to keep their chalk together.  Now you’re getting the idea!

    Mosey in Chalk to side of NOMA and partner up in Chalk for O.P.P.

    One PAX does OH Claps (O) in People’s Chair (P) while the other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt.  These were done in 2 count cadence.  Let’s try to stay together on cadence Chalks!

    Time is running out so grab Flags and mosey in Chalk columns to great lawn for:

    Quick Mary:

    • Flutter Kicks I/C X20
    • Hello Dolly I/C X20

    Times up so circle around Flags in Great Lawn for CoT

    Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s from Slidell), Intentions and Prayer.

    T-claps to all the PAX who did the daily double, the Mothership and Krazy Ivan.  Southshore brought the Freedom Hammer home!

    Thank you PAX for embracing the Beatdown’s theme of no man is “on his own” in F3.  As we all go through life’s ups and downs, it feels good to know that we have our F3’ brothers to watch our six.  We are truly our Brother’s Keeper!

    NM Moleskin

    For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership.  For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike.  We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde.  Even if he does, he will be out of work for at least a month.  So in true F3 fashion, an operation was drummed up.  In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX.  The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria.  YHC even noticed a tear in Mike’s eye.   The PAX should be proud of their efforts.  This is the best of F3. 

  • The Day After…

    After a quick disclaimer at the flag, the pax moved to flat ground in close proximity to the rock pile for the following warm up exercises:

    SSH – 20, Self Love – 10, Arm Circles (Forward) – 10 (backwards)- 10, Windmills – 15, Imperial Walkers – 20

    After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.

    Thrusters – 20, Curls – 20, Triceps – 15

    The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:

    Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.

    Squat Thursters, Curls, Triceps, Low Slow Squats

    We rinsed and repeated with the following exercises:

    Goblet Squats, LBCs, Curls, Triceps

    Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:

    Penguins – 20, Flutter Kicks – 20, Freedom Hammers – 20, Dying Cockroach – 20,

    We proceeded to return our rocks, and circle up at the flag for count off, nameorama, announcements, and closing prayer.

  • Krazy Ivan 2019

    Despite the Krazy Ivan Rules Committee’s best efforts to confuse and disorient the Southshore PAX into (1) not showing up; (2) showing up at the wrong time; (3) showing up at the wrong place; (4) wondering whether an event actually was going to take place; and (5) thinking that even if the event did take place the whole thing would be a waste of time and money due to its apparently lack or organization and rules, the Southshore PAX (with the notable exception of Jadeveon and Mulligan who are both easily confused and dissuaded as well as RY who is exceptional at making excuses) managed to not only show up but to capture the Freedom Hammer with a convincing 401-340 victory.  It was windy, it was cold, it was completely stupid and utterly pointless.  It was also colorful with PAX displaying their personalities for all to see with their choice of tank top as well as chest and back hair grooming choices.  Most of all it was an epic good time with another impressive display of middle distance running from the Southshore’s Smooth who crushed the competition and established his position as F3NOLA’s premier all season runner having won the Gnarly Nutria over the Summer and now the Krazy Ivan in the Winter.  Lots of friendly competition and some quality F2 afterwards made all 10 minutes of organization and preparation worth it.

    Here’s how they ran:

    1. Smooth
    2. In Time
    3. TurboTax
    4. Cavalier
    5. Astro
    6. Left Cheek
    7. Mahatma Ice
    8. El Guapo
    9. Hawgcycle
    10. Shorty
    11. The Hammer
    12. Rudy
    13. Steve
    14. Catfish
    15. Bushwacker
    16. Zoolander
    17. Butt Splice
    18. Suckles
    19. Sogo
    20. Bongo
    21. Hose
    22. Shooter
    23. Woz
    24. Chewy
    25. Heisenberg
    26. Rev Sox
    27. Gabrielle
    28. The Pelican
    29. Grundy
    30. Fracsac
    31. Jose Mourhino
    32. Barely Legal
    33. Pai Gow
    34. Mambi
    35. Da Parish
    36. Hokie Pokey

    Also making cameo appearances for a lap a piece:  EiEi, Einstein and Ocho.

    Special thanks to The Manny and his lovely assistant, Mary, for scoring the finish and tabulating the results using the Krazy Ivan’s proprietary algorithm.

    Thanks for coming out for the Krazy Ivan guys.  Take care of the Freedom Hammer, Smooth.  The Northshore PAX wants it back next year!

  • YaMomAnEm’s VQ

    Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)

    The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT

  • Stomp #177 – The Road Less Traveled

    Eight men posted this Tuesday to enjoy some cool crisp air and another F3 Stomp.  T-claps to Hawg for EH-ing his buddy in town from SC.  He used the word “mittens” right off the bat so there was some strong nickname material already in place.  The plan for the day was to alter the route and take the road less traveled, or possibly never traveled in an F3 workout.  After the disclaimer, we embarked on a 35min run south along Marconi, left on City Park Ave., then Moss St. along the bayou out as far as your pace allowed before heading back on the other side of the bayou and past the museum, then sweep the six if back before all eight PAX were at the flag.  T-claps to those who pushed hard and made it to/past the end of the bayou.  Some good f2 was enjoyed along the run as we covered between 4-5 miles. 

    We had approx 5-6 min left to cap things off with a “happy ending” on the neutral ground near the circle.  After getting some minds out of the gutter, we aimed to knock out 100 burpees Dora style with PAX#1 running around the circle while PAX#2 does burpees AMRAP.  The guys pushed hard and we got close but but time and energy was not on our side. 

    Back to the flag for the COT.  Welcome FNG Puppet Show who vowed to never return…he lives in SC and was in town for a short stay.  Great job men for continuing to push each other to get faster and stronger! 

    Tool       

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.