F3 New Orleans

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  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!

  • Crips Don’t Drive Volvos

    I have to admit that I anticipated a light and groggy pax this morning following a beautiful Easter weekend here in NOLA.  I know I afforded myself an extra beer or two between the Crescent City Classic and family festivities over the weekend.  Yankee perhaps anticipated the same when he texted last night to make sure I had the Q on my radar.  Too tired to orchestrate a plan last night I figured I’d hash one out on the fly this morning.  All was going perfectly while I walked towards the park this morning thinking about the best beatdown possible.  All of sudden I see a car creeping down Magazine without its lights on.  My heart rate ticked up a bit thinking that maybe this was it.  Then as it came closer I noticed it was white Volvo SUV and I remembered that old adage that Crips (or Bloods for that matter) don’t ride in Volvos.  That’s just when G-spot came in to focus and I knew that I wasn’t the only one that was groggy!  I went back to my resting heart rate.  But not for long as I walked up to the virtual flag and saw we had a guest pax in our midst- no other then F3 co-founder OBT.  Thanks Yankee for the heads up!  At least it will be an authentic beatdown.

    The Thang:

    Disclaimer and we’re off a traditional Skinny lap.

    Mosey counter clockwise around the track to a grassy spot for a warm up:

    • SSH IC x 30
    • Smurf Jacks IC x 20
    • Plank Jacks IC x 30

    Mosey to the row bars for 4 groups of 4:

    • Rows
    • Mountain Climbers
    • Jump Squats
    • Burpees for the count x 15

    Two columns for Indian Run all the way to the benches at the St. Charles entrance fountain:

    • Dips IC x 20
    • R Leg Power Ups x 20
    • L Leg Power Ups x 20
    • Derkins => Shoulder Taps => Derkins IC x 10,10,10

    Back to the track for some running intervals:

    • Mosey
    • R karaoke
    • L karaoke
    • Backwards run
    • Mosey
    • POW run until halt

    Green space by the green for some Mary:

    • 10 Burpees OYO (just to mix it up)
    • Dying Cockroach IC x 20
    • LBT IC x 20
    • Hello Dolly IC x 20
    • Invitation to Douille to pick the next classic ab exercise, Pickle Pounders (go figure!) IC X 10

    Two column Indian Run to the pull up bars.

    • 4 groups of 4: each guy doing 10 pull ups while the others Al Gore.  When all four are done mosey together back to the flag.

    Count off to 16 and namorama.  Announcements: Blue Ridge Relay, thanks to OBT for telling his experience with this team building opportunity!  Intentions:  for a Holy Name dad undergoing cancer treatment MD Anderson and for all the dad’s of new babies including Landing Strip.  Thanks for the opportunity to lead!

    Post Script:  So authentic was the beatdown OBT congratulated me on a good VQ!  Here’s hoping perhaps he was little groggy too!

  • The Three Amigos

    With Capt Sparkles Q’ing a great CSAUP at the Crescent City Classic this past weekend, three F3 vets arrived at the flag in the “gloom” Saturday morning, Turbo, Maverick, and THE Manny. If the “gloom” this past weekend was wrong, I don’t want to be right!  T-claps to these two pacs for allowing me to cut the beatdown a little short, so I could hold down the spot at the after party  for the Northshore and Southshore pacs that ran the Classic.

    Warm-Up

    25 SS IC, 25 Seal Jacks IC, 25 Windmills IC, 20 Good Mornings IC, 25 Mummy Kicks IC, 25 Butt Kicks IC, 25 High Knees IC

    Mosey….

    Circle of Merk

    Pacs circle up in the plank position. First pac does one merkin IC while other pacs hold plank. Go around circle in counter clockwise position until you reach 50.

    Mosey

    Circle of Jack

    Same thing as Circle of Merk, but instead of each pac doing a merkin, they do a plank jack. Count is IC, pacs hold plank position, and everyone recovers at 50.

    Mosey to the park near the beach

    Starting at the splash pad, the first pac bunny hops to the first swing set. Complete 10 burpees OYO. Crab walk to the next swing set. Complete 10 Eight Count Body Builders OYO.  Bear crawl back to the splash pad. Complete ten jump squats OYO.  Tag next pac. All pacs rinse and repeat until everyone has gone through the circuit. Pacs not doing circuit are holding the chair position until everyone is done.

    Mosey

    Time for some Mary.

    25 LBC’s IC, 25 Freddie Mercuries IC, 25 Flutter Kicks IC, 25 Leg Lifts IC, 25 Puttins IC

    Mosey

    Just for kicks, we did another round of Circle of Merk.

    Indian Run back to flag.

    Turbo prayed us out.

    No coffeteria this week. Everyone was closed due to the Easter Holiday.

  • The Sultan of Squat

    The Scene: The Knoll

    Conditions: Cool. Calm. Swampy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Prior to starting, we had a couple PAX with some interesting items: Money Cat with a Chocolate syrup bottle and Missile Toes with Rotating Push-up Bars. But, whatever, it was 0700, so we just got started. We did a little mosey and ended at some random spot in the grass. Then did the following to get ready for the big game:

    · SSH – 20x

    · Goofball- 15x

    · Bobby Hurley’s – 15x

    · Merkins – 15x

    · Al Gores – 15x

    · Burpees – 6

    We then ran backwards to sundial. Not sure why we ran backwards, but we did.

    The Thang:

    MLB’s Opening Day was this past Thursday. Seeing how Baseball is America’s pastime, we had to celebrate accordingly.

    1. Hit For the Cycle – We got into a circle at the Sundial, and started our attempt to hit for the cycle. Twice.

    · Slowjangle Biscuit (lunges in a circle) – 40x. This was our Homerun.

    · Al Gores – 30x. Triple. My legs and the fellas were mad at me. Dagwood feared I was broken and just stuck on repeat cause I just kept counting and counting and counting.

    · Merkins – 20x. Our double.

    · Freak Nastys. – 10x Our single.

    · Burpees – 5x. This has nothing to do with the cycle or baseball. But we did it just because.

    · Freak Nastys – 10x

    · Merkins – 20x

    · Al Gores – 30x.

    · Slowjangle Biscuit – 40x. At around 28, Shangeaux threw is glove at me in protest and in anger. Typical soccer player.

    2. Foul Poles – We then mosey’d across Highland Road to the baseball fields. We partnered up. One partner jogged around the fence (well, where we would assume a fence would be) from foul pole to foul pole (well, where we would assume a foul pole would be), and then sprinted back, across the outfield back to beginning foul pole. Other partner did AMRAP of assigned exercise. We did this 5 times, while doing merkins, Al Gores, LBCs, Merkins, Al Gores. We found out pretty quickly this field doesn’t drain well, and that most of the PAX aren’t baseball fans. It was a sad moment. So, I encouraged everyone to watch the Sandlot.

    3. Curse of the Bambino– We then ran to home plate. We circled up and planked, while one partner ran around the bases (well, where we would assume bases would be) for a Homerun. Once he made it home, we all did 1 merkin together. Then next guy ran, and then we did 2 merkins together. We worked our way up until we all hit a Homerun. YHC failed to tell everyone the goal was an inside-the-park homerun. So, Worms started us off with a nice Homerun trot that would make The Great Bambino proud. Dagwood got the memo and showed us his speed and slid into home plate. Unfortunately, he wasted his life playing soccer. Money Cat did swing his Choclate Syrup Bottle, which ended up being his water bottle for the day, and Missle Toes did use his push-up bars for all merkins, which is amazing.

    Mary:

    We mosey’d back to some random spot in the grass near the flag. We each led a Mary.

    · Fastball – LBCs 20x

    · Rocket – Jane Fondas – 10x each leg.

    · Dagwood – American Hammers – 30 count. I’m glad I wasn’t counting this one, cause I was in pain.

    · Workhorse – Leg Lifts – 20x. Workhorse also did these with his hands behind his head like a real man.

    Count-o-Rama

    Name-o-Rama

    Welcome – Big Easy

    COT / BOM:

    Two praises: 1. MoneyCat winning his office Easter Basket Contest with an F3 box and winning a fitbit. 2. Worms becoming an Aggie Fan! His son got a full ride scholarship. YHC closed us.

    Announcements:

    04BA2130-8C08-43D5-B8D9-8578C8DD5C15

    E78946F0-E1BF-4355-BD9C-78FD17062990

  • Dagwood Qs his first Pax with dignity. Colloseum, Perkins Road Park, 3-28-18

    Welcomed everyone to the gloom.  Many thanks to Dagwood and his first time Q!  He did a great job. I’m still sore.  9 Pax this morning

    Mosey 1 lap around the parking lot

    Butt kicks

    High knees

    Rotate shoulders front then back

    Horse Step in place

    Elbows out, touch down to opposite knee (bring knee up, works abs)

    Arms out, high knees

    Mosey

    Global warming

    Squat prayer

    Freak nasties 5 regular, 5 right leg up, 5 left leg up

    Suicide drill – side step, touch hand to ground

    Moving push-ups, 3 right then 3 left

    3 Pushups – sprint up stairs – 3 burpees – sprint down stairs – do 5x

    Mosey

    Catch me if you can

    Mosey – last in line runs to front till everyone has gone

    Mountain climbers

    Jane Fonda each side

    American hammer

    Namorama. No FNGs today. Issues and concerns. Prayer and encouragement.

  • Good Friday

    Good Friday.  I didn’t plan anything special.  I get a big fail for not including anything Good Friday related.  Mid-workout Sandbar had an idea for a Stations of the Cross workout!  I hope that happens next year.

    A very cool 60 degrees – wet ground but no rain.

    I brought back the CLassic Tinkles Blimps on the Avenue.  Here we did Burpees-Lunges-Imperial Walkers – Merks – Plank Jacks – Squats  – increasing by 5 at each intersection.  A very visible advertisement for F3 NOLA.

    From the Avenue we rain straight to the top of Wolfpack Mtn.  Once I realized how wet it was up top – we came back down to the 6th floor which we used as a base.  Here we did SSH x 20, Mtn Climbers x 20.

    From here – we ran down the stairs and up the far stairs.  Once back at the top we did  Dying Roach x 20, Dying Bug x 20.

    Another LAP.  We did Peter Parkers, and Parker Peters.

    Another LAP.  (3.5 total laps)  Back on the 6th floor we did Hip Dips x 12 each side, Bird Dogs x 20, and Monkey Humpers x 20.

    After that 3rd lap we ran back down to the bottom – and did Merks around the clock.  Each pax grab a concrete barrier for cars, DO 10 Merks facing 12 o clcok, 10 merks facing 3 oclock, 10 merks facing 3 oclock hand on the concrete barrier for a staggered effect, 10 merks facing 6 oclock decline effect, and 10 merks facing 9 oclock .

    A quick scramble over to the alley of benches.  Here we did 40 dips OYO.  Then we decline planked and waited for the 6.

    Finally we hustled back to the FLAG for COT.  A Good Friday prayer .

    Peace and See You in the Gloom.

    Always a pleasure to lead.  Reluctant Yankee

  • To Run or Not to Run?

    Well you see it goes like this. We had an F3 Brother who advertises he’s going to make Captains Cove this Friday since he’s on this side of the lake this weekend.
    So F3 Brother Steve gets excited to host our brother in his first Northshore appearance and makes a Hard commit to show up for the 10K Friday even though he has a 10K race the next day. Witch and trainer would tell you to take the day before a race off and rest your legs!
    Well since this Q has been canceling so much lately and also likes to cater to our F3 Brothers when ever he can. He also against better judgment woke up at 3:50am to be there for our guest. Captain Sparkles shows up early when he shows up lately. Steve rolls in minutes to spare. So no South shore guest yet. Well it’s his first time to this AO he might have got lost. So Captain Sparkles & Steve start talking about the Movie industry. And next thing you know it’s 5:30am well Steve looks at Captain Sparkles, Captain Sparkles looks at Steve and both with happy looks on our face say well looks like he’s going to be a no show. So using good judgment we do what any hardcore F3 would do with a race next day. Yep we high tailed it back to the fart sacks. To rest our legs. So every sad story has a Silver lining.

  • The House of Pain

    4 of us gathered around an invisible site flag awaiting that 0530 start time when out of nowhere we hear screeching tires and a revved up engine coming in hot to the parking lot, blinker included.
    Who could it be? none other than our very own (or uptown’s own, we’ll never know) Jingle Vader!

    With 5 strong, a brief disclaimer was said, and we were off.

    Mosey to the lakefront for:

    COP #1 – WARM UP:
    5 min of SSH (ISI) in cadence X 160 #crowdpleaser
    20 X Imp Walkers
    20 X Hillbillies
    20 X J Lo’s

    Mosey to the top of the levee and Canal blvd.
    Running east on top of the levee: Butt Kicks, High Knees, Karaoke L, Karaoke R.

    House of Pain Circuit:
    Round 1:
    Timer- Bear crawl to top of levee, 5 burpees, run down
    Dips
    Merkins
    WWII Sit Ups
    Pull Ups

    Round 2:
    Timer- Bear Crawl up levee, Bear crawl down levee (face first)
    Step Ups
    Merkins
    Russian Twists
    90 Degree hang

    Round 3:
    Timer- 50 X Squats
    Box Jumps
    Elbow Plank
    Dying Cockroach
    90 Degree hang

    Mosey back to the lakefront.
    COP #2 – MARY- DJ Style:
    Two Yutes – 15 X LBC
    Rudy – 20 X Box Cutters (10 each dir.)
    JV – 20 X Crunchy Frog (RIP Shorty)
    Surge – 20 X Flutter kicks
    Cowbell – 10 X Hello Dolly, 10 X Rosalita, 20 X Tin Snips

    Mosey back to the VSF for COT.
    Looking forward to a strong F3 showing at CCC!

    Thanks for letting me lead.

    -Cowbell

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • Hopping at the Gipper!

    4 PAX converged on the Gipper for a hopping good time. QIC arrived with Steve at the AO with Turbo actively trying to stake the shovel in the ground or maybe he was trying to break ground to hide Easter eggs for the upcoming holiday. Either way, the earth was providing resistance and after multiple attempts the flag was placed as the group began to chatter. With Einstein arriving shortly there after the time had come to HOP to it..

    warmarama

    15IC WM, 15IC GM, 30IC SSH, 30IC ToeTouches, Forward/Reverse 10IC ArmCircles and R/R with bigger revolutions, completed warmup with 30IC SJ.

    Moseyed to the Taj for some balboa’s for 45 sec followed by a bunny hop across the parking lot into in/out jump squats to 10 with lunge walk back for a R/R this time intensifying every 10 secs on the balboa’s. Journeyed to the front by the flag pole where we did an animal series. Everyone started on the outer circle and bear crawled to the pole and back while one pax member sprinted to the steps. Upon arriving bunny hopped up one side and jogged down the next replacing each PAX till everyone completed. Next the PAX Duck walked while to the pole and back while a man took to the steps extending up backwards with a lunge. Finally we crabbed walked while each man calf raised up and returned. YHC wanting to try and touch on all the available gifts of location at the Gipper took the PAX to the parking garage. We did a Burpee series at the bottom, 2x middle and top. 10 each totaling 40 in all when complete. Between each set we sprinted halfway forward and sprinted halfway backwards. Once at the top we took down the stairs to the justice center where we hit our six for AMRAP of the day. We partnered up, so while one did a min of American Hammers the other did a one min plank. Next we side planked Right/Left a min each side and then wrapped up with FK for a min. With 5 min left we returned to the flag. Closed the beatdown with Spider-Man Merkins to 10.

    Count off, announcements, COT

    Einstien prayed us out!

    Appreciate the lead and always enjoy posting with the Gipper crew!!