F3 New Orleans

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  • The Stomp to Scout Island and Beyond

    Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
    The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

    Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

    NMM
    Map My Run showed 4.43 miles.
    The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
    Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

    Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

    SYITG

  • Stiffler’s Mom Has Got It Going On

     

    Stiffler’s mom was wet that day…real wet.   Plenty of men would’ve been scared away, but not two brave soles (pun intended).   Mariah and YHC waited in their respective vehicles until the safety in numbers could be established.   The PAX gave the other regulars the benefit of the doubt, but at 5:32 the beat down could wait no longer.  Mariah being a 9min/mi man, and YHC being a 10+min/mi man decided to set a pushing 9:50 pace down St. Charles Ave. to Napoleon and back down Magazine.  The 4.65 mi run provided for plenty of great mumble chatter and 2nd F.   The rain was hardly an issue when amongst comrades.

    Thanks are given to the Sky Q that no one was knifed, and writing the BB has been YHC’s pleasure.

    SYITG

     

  • Trail Life Meet F3

    Trail Life Meet F3

    YHC’s church (Grace Community Bible Church) is home to the local Trail Life Troop LA 1504. Trail Life is a church based scouting group. This week the scouts were learning about nutrition and sports. The normal leader backed out due to an unexpected commitment at the last minute. YHC needed to teach the scouts about exercise and the only exercise he knows is F3, so he took six kids through their first beatdown at dusk yesterday evening.

    Started with the typical disclaimer and spent a lot of time teaching the boys about cadence. 4-8 year old boys do not do well with cadence.

    Then spent a long time getting the boys to stand in a circle. 4-8 year old boys do not do well with basic instructions.

    The warm-up was a five count in cadence for SSH, Peter Parkers, Imperial Walkers, and Windmills.

    Then the boys did a run of sevens. Sevens went much better than the warm-up in cadence. The Pax started with six LBC’s on one side of the yard and did 1 SSH on the other. They completed the full run of sevens with ease.

    YHC had limited time, so the PAX ended with a little Mary. Ten counts in cadence of both penguins and dying cockroaches.

    The boys did the standard circle of trust and we named them. YHC did not receive any help with the names from the PAX, so he picked something from each of the boy’s favorite shows. We had Splinter, Garmadon, Marshal, Mustang, Black Hamster, and Doctor Strange.

    If any of you are interested in getting your 2.0 involved with Trail Life, let YHC know. He would love to have a couple of F3 dads involved with our local troop. Trail Life USA

    Rev Sox

  • Grandmas Century club!!

    Grandmas house produced 3 PAX on this Gloom. Having introduced the Millennial at the Gipper last Wednesday I figured Mandeville’s AO could use a dose of something similar, so the Q dove into the exercise list and spotted Four corners escalated.

    Warmup

    15 IC WM

    15 IC GM

    20 IC SSH

    20 IC BK

    20 IC Forward/Reverse AC

    20 IC HKnees

    Moseyed around the corner to the Treen center for the explanation of our beatdown. Consisted of only 4 exercises escalating  around the building as we stopped at each corner. Example first exercise  was the Merkin 10, 20, 30 and 40 on the last corner. Second was the Flutter kick. Third Squats and the finale the Burpee.. Doing the count equals a 💯 per exercise hence the name Century provided by Coconuts as we worked our way to completion. Q felt as though the beatdown was successful upon the panting of his own breath. With 8 mins remaining we recovery walked around the corner back to the AO finishing with a casual Mosey.. Needing 4 mins for the closing of our beatdown the Q introduced a little music inspired by Maverick and Grundy on previous leads. “Let the Bodies hit the floor” by Drowning Pool was the selection. While holding plank when they said let the bodies hit the floor each PAX would complete a donkey kick and when each number was mentioned it represented a Merkin. Total 26 Donkey kicks and 21 additional Merkins upon completion.. Butt Splice mentioned how the song seemed forever and no one could deny his obvious observation..

    Counted off, announcements COT

    Q prayed us out into the day!

    Appreciate the post and allowing me to lead my Century Brothers!!

    👊🏻👍🏻✌🏻

     

  • Living 1 minute at a time!

    I wish I could say I lived my whole life 1 minute at a time, but that would certainly be inaccurate.  But this morning, the men of the Marsh certainly lived 1 minute at a time.  For better or worse.

    Warmaramma:

    SSH, HK, BK, Arm Circles.  All IC to 10

    Thang: All exercises were done continuously for 1 minute.

    Mosey to Playground Equipment:

    Hanging Leg Raises

    Merkins

    Big Boy Sit-ups

    Pull-ups

    Rower Sit-ups

    Squats

    Step Ups

    Mosey back to Center Court for more of Living Life 1 Minute at a Time:

    Plank

    Reverse Plank

    Left Arm high (30s), Right Arm High (30s)

    Al Gore (10 second intervals. I guess this wasnt 1 minute but we did about 10)

    10 Line Drills.  Pax has 1 minute to complete line drill. To make the required interval, PAX were able to choose to either sprint and rest, or jog and have no rest–your choice)

    Seeking respite and unable to keep the 1 minute tempo going, YHC led the Men on a short Mosey around the block, before finishing up with some

    Mary:

    Putins 20 IC

    FK 20 IC

    HD 20 IC

    Rosalitas 20 IC

    COT, and Nameoramma and thanks for following my lead today, Men of the Marsh.

    Before departing to start our week, Coconuts prayed us out!

     

     

  • Vegas Gloom

    YHC stole Frac Sac’s thunder, so he had to produce.  So for the second-to-gloomiest Mothership, and expecting Reluctant Yankee to show up, YHC had an homage to Side Effects and Bubba with a tip to YHC’s first Q at the Birdcage (45 minutes of Mary).  After a lame disclaimer, the PAX were off to the Peristyle for the first Circle of Pain, where YHC produced not one, but two decks of cards:

    • SSHs 52xIC (Rudy, clever guy that he is, had lots of Mumblechatter for this)
    • Imperial Walkers 30xIC
    • Low Slow Squats 29.75xIC, with a segue into
    • Squat Pulses 10xIC
    • Peter Parkers 25xIC
    • Mountain Climbers 25xIC
    • Parker Peters 25xIC
    • Merkins 25xIC (get those justifiers and chests to the ground, gentlemen)

    The Deck of Death.  Let the games begin.  Les jeux sont faits.  Alea iacta est.  Yada, yada, yada.  Spades were burpees, hearts were real Freddy Mercuries, diamonds were jump squats and clubs were merkins.  For the two jokers, a tip to Side Effects: balls to the wall on the columns in the Peristyle for twice as many BTTW merkins as the last card (one was a Queen, the other a six).  The PAX had the choice of letting Aces be one or thirteen (or, if Reluctant Yankee had been here, I suppose, fifteen); the PAX chose poorly: it was only one.  So that was 91 burpees, 91 dying cockroaches, 91 jump squats, 91 regular merkins and 36 BTTW merkins.

    For a breather, the PAX moseyed around the great lawn for round two of the Deck of Death along the benches in front of the Peristyle.  Clubs were box jumps, diamonds were dips, hearts were crunchy frogs and spades were sprints across the Great Lawn (run past the number of the palm trees equal to the spade drawn).  The PAX got through only 24 cards before Rudy started to kvetch about the approaching hour, so the PAX finished off with 30 dying cockroaches, one for each remaining card.

    [Note to self: to finish two decks, the Q probably needs one round to be Mary with little to no pausing for the six.]  Back to the flag for announcements and COT.  Thanks, PAX, for pushing this old guy, Jingle Vader

  • Nice Fall Weather

    Toto’s Virgin Q

    Nice Fall weather in the 50’s with no humidity so a nice day to get a beat down and have some fun. Missing a few due to hunting so hope they got their workout in.

    Warmup:

    1. 20 Imperial Walkers
    2. Happy Jacks
    3. 20 Hill Billie’s

    Exercise:

    1. Clowney IC (4 jumping lunges, 4 merkins) 7 sets for Clowney’s jersey
    2. Ultimate Frisbee (down team had merkins, squats and lunges)

    Cool Down

    1. 20 LBC’s, 10 Merkins, 20 Freddie Mercurie’s, 19 American Hamer’s

    Fun activity and a good workout. Zoolander prepared with wearing his soccer cleats and Maverick happen to have receiver gloves on. We only lost 4 Frisbee’s during the game. We learned that the smaller Frisbee is easier to catch and there is a bigger field down the way to use next time!

     

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.

  • Rain, Respect, and Route 66

    Rain pelted the gloom as five wise men – the RESPECT PAX – formed around the flag.  They knew a beatdown in the rain was to be savored and not avoided.  They knew as long as the mind was moving and counting, the rain did not matter.  First, DISCLAIMER.  Now for the thang:

    For the Warm Up, mosey to the seawall in front of the fountain and SSH x 25, Sun Gods x 10 (both directions), and Abe Vigoda x 10.  Another short mosey to shake off the rain and Peter Parker x 15, Parker Peter x 15, Hillbillies x 15, and Woodchucks x 10.

    1st ROUTE 66 (descending): burpies out and jump squats back

    2nd ROUTE 66 (descending): crab cakes out and lunges back

    3rd ROUTE 66 (descending): dying cockroach out and flutter kicks back

    Back to the flag for COUNTOFF, NAMEORAMA, ANNOUNCEMENTS, INTENTIONS, PRAYER

    This was the first PAX at OKWATA that consisted of only 50+ year olds, as far as anyone can remember.  YHC appreciates and congratulates these wise men for coming out on a rainy, windy morning for F3.

  • Healing Rain

    It’s a different experience to be out in the pouring rain when you want to be, as opposed to when you’re forced to be. You’re awash in the life-giving waters that sustain and replenish, instead of the feelings of rush and panic that come with the mad dash from one shelter to another. You experience a youthful exuberance that brings appreciation and healing…healing rain.

    WARM (not really)

    all x15 (more or less) IC:

    toe touches

    imperial walkers

    windmills

    butt kicks

    THANG

    When WATERpik hit that 1st puddle, the illusion of keeping relatively dry shoes during this 5k was soaked by reality. The PAX moved along the route like a rivulette coursing down a muddy embankment in the Amazon Rain Forest towards the mighty river. As we ventured on,  Chewy and YHC  were left in the wake of the animalistic speed of the the cheetah,  the jaguar, and the gazelle. I’m certain a plethora of new neural pathways were formed as we did a regular thing in a new way. Apropo of nothing (or more likely the rain), Waterpik had to roll out early.  And so…

    MARY

    We concluded with 2 waterlogged rounds of Dice O Doom! 20 freak nasties (wild Q), 50 squat jumps, 50 alternating single leg lateral hops (as opposed to 50 more jump squats), 20 merkins, 25 burpees, 50 LBCs.

    Yours truly prayed us out

    Many thanks for posting in this healing rain!