F3 New Orleans

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  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • Alphabet Soup – from Mayhem

    Nearly perfect temps…
    Actual temp: 70 deg
    Felt like: 70 deg
    Wind: 4mph out of the SE

    Having been on IR since Feb 24th, YHC hasn’t Q’d in a long time. The evening of my birthday, I decided it was time to change that. I was inspired by Bushwacker’s recent BB. Here we go…

    5:30 disclaimer
    Started with six PAX which turned into seven shortly thereafter; Kenna Brah thanks for escorting Mahatma to our circle

    Warmup: GG, IW, PPP, CC, LSS, SSH

    Mosey near the swings and share the plan 26 exercises from A to Z over the next 40 minutes.

    Absolution + Merkin IC
    Burpees AMRAP for 90 seconds
    Cut-A-Flip: 5 rounds of 5 Merkins followed by 5 Big Bois OYO

    (Mosey to 1st Pavilion)
    Derkins IC
    E2K (Elbow to Knee) IC
    Freddy Mercurys IC
    Guantanamo: A unique exercise where we circled up and each PAX takes a turn doing leg throws to all of the other PAX
    Hill Billies IC

    (Mosey to near 2nd Pavilion)
    Indian Crab Walk where last man bear crawls to the front
    Jackees
    Killer Bs: Bear crawl to the pole then 3 broad jumps + 1 burpee back OYO
    LL Cool Js: Lunge right, Lunge left, burpee, Jump squat to the pole OYO (wait and watch Triple Shift’s perfect form at the end)

    Mayhem Merkins (the infamous): 10-count, hip slap, shoulder tap, Merkin IC… soon to be in the Exicon

    Not-So-Lazy Boys: On your six, legs straight, leaning back and holding—flipping between right, middle, and left IC
    Obamas: Bear crawl hands 4 steps, followed by 4 Merkins OYO (44th president)
    Trumps: while in this position, Bear crawl hands 4 steps, followed by 7 Merkins OYO (47th president)… not in the Exicon
    People’s Chair: find a tree to do People’s Chair… no Architect, we are not peeing on the tree for the letter P
    Quixote (Don Quixote): classic windmill to work those shoulders and abs IC (varying cadence that is)
    Rock-Paper-Scissors: pair up, the winner got to do a merkin while the loser was tasked with a burpee
    Snow Angels IC
    Upside-Down Shoulder Press on the wall

    (Running out of time… head to the field to feel the stickers)
    V-Ups OYO
    Wife Pleasers IC
    X-Factor IC

    (Running out of time… head to the flag)
    Y-Stretches c/o Architect
    Z Walk Like an Egyptian Moves c/o Kenna Brah

    Apologies for finishing one minute late @ 6:16 but we accomplished the task completing the Alphabet Soup Beatdown! We were dirty, sweaty and exhausted… and that was the goal! Thanks to everyone for keeping the energy high and supporting each other throughout the workout. It’s always a great feeling to be part of this brotherhood.

    COT
    Announcements- coffee
    Intentions- Architect’s co-worker, Triple Shift’s conference
    Prayed it out- thankful for F3

  • The 2nd time trying to post this BB: Here we go! – from Jose10k

    Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?

    This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.

    Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.

    In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.

  • Moby is back to running!! – from Jose10k

    Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?

    This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.

    Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.

    In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.

  • Celebrating with Mayhem Merkins – from Rudy

    Lovely 65 degree morning at the lakefront. A far cry from last week’s 40 degree gale force winds. 10 PAX to celebrate Mayhem’s birthday. YHC received a few texts suggesting that I use the Mayhem Merkin in the workout. Fear not, that was definitely included in the plan.

    5:30am sharp – a quick sing-a-long for Mayhem, then across the street for a warm up. Despite the warm temp, Squints refused to part with his NYY sweatshirt, celebrating opening day.

    Thing 1: Route 66, with Mayhem Merkins.

    YHC caused confusion by incorrectly calling it 11s. That’s what I had planned – until he arrived and saw how lovely the waters of Okwata were. Fortunately, people quickly figured out what was up. Frac played the roll of Triple Shift by critiquing my form as I demonstrated the MM. Jesus Juice seemed quite confused as to how it was a 10 count exercise. No amount of counting it could quite solve his issues. Thumb War managed to convince a few people to go Shoulder-Tap-Hip-Slap rather than the approved technique. Mayhem and High Rise led the way, while YHC brought up the rear.

    Thing 2: 3/27. YHC has a thing for numbers. Today: 3/27. 27 is 3 cubed. 3*3*3 = 27.

    Run the H8 loop. At each corner, do 3 burpees. Counting the starting and finishing point, that yields 9 stops. 3 burpees each. 27 burpees.

    Thing 3: The PAX utterly failed when given a choice between a) Repeating 3/27 2 more times (total of 81 burpees) or b) What YHC had up his sleeve. Confusion reigned, and voter fraud was widely reported. So YHC chose plan B.

    Top of the levee for a bear crawl indian run to the House of Pain. Then pair up for 5 stations: Pull-ups (or hangs), Big Bois, Dips, Sweat Angels – and the timer: run over the levee for 3 burpees and back.

    Bongo talked for the entire 15 minutes – something about how he received an email from a Nigerian prince and was now traveling to go collect his money.

    COT – Great to see Floaties out again. Becoming quite a regular already! Okwata never fails to disappoint, so many possibilities out there. And getting to watch the sunrise over the lake for a few minutes afterwards – offers YHC a chance to reflect on life and how to follow the example of these great men and “be better”.

  • Hands Down… the Shortest Scramble Ever – from Bushwacker

    With extracurricular activities planned for the Scramble, the Warmorama was another brief affair, and, with no rucking allowances, the crew was off! Original route, minus sunset point, had the PAX stopping at each corner on the out, but not the back (perhaps 6 or 7 in all) where all were doing Shoulder Taps while each man did 5 Jackees.
    Upon returning to the flag, Jose departed and we were treated to a full 10 minutes of Mary!

    Prayers for Jose’s mom

  • F3 A to Z – from Bushwacker

    It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
    So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…

    WARMORAMA

    In the interest of time Q kept it short and sweet and covered all the basics:
    All IC x10:
    Torso Twists
    Self Love
    Hi Knees
    Butt Kicks

    THANG

    The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:

    Absolution
    Big Boy Sit Ups
    Cut-a-Flip
    Dying Cockroach
    E2K
    Freddy Mercurys
    Guantanamo
    Hundreds
    Indian Crab Walk(missed you Legal!)
    Jackees
    Killer B’s
    LLCoolJs
    Monkey Humpers
    Never Cross Dolly
    Obamas (Tanks’s favorite!)
    People’s Air Press
    Quixote (new exercise)
    Rochamburpees
    SSH
    T Merkins
    Upstraddle Hop
    Van Godas
    Werkins
    XYs
    Yurpees
    Zombie Crunches

    And so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!

    SYITG

  • Lord of the Flies you say? – from Russo

    Conversations tend to get out of hand on occasion early in the morning. What starts with a simple “How was your weekend?” quickly turns into something greater, and in this instance at Granny’s, it was “Next thing you it’s a Lord of the Flies situation”. You have to be there to appreciate.

    Pax of 4 for the beatdown.

    Warmups (IC 10x)
    – SSHs
    – Torso twists
    – Self love
    – High knees
    – Grass grabbers
    – Imperial walkers

    Thang
    Ye olde tried and true deck of death, using the benches as changes of scenery:

    Spades – urkins
    Clubs – step ups
    Diamonds – freak nastys
    Hearts – BSSs

    Spades – Peter Parker’s
    Clubs – shoulder tap plank jacks (2 is 1)
    Diamonds – lunges (2 is 1)
    Hearts – leg raises

    Spades – Merkins
    Clubs – Monkey Humpers
    Diamonds – SMCs
    Hearts – American hammers

    Between the rounds, we slalomed the columns and did 2 calf raises up each are of the pilot house

    Mary was a one minute plank.

    We finished with COT, NOR, and quick prayer.
    Thanks to the three krewe men for joining.
    SYITG

  • Big Boy Battle at the Mound – from Mr Rodgers

    Conditions: Foggy, springy, and perfect for chaos

    Disclaimer? What disclaimer? YHC was so locked in on the plan that a PAX had to ask if we were doing one. Oops. Onward.

    Warm-up at the Rock Pile:

    Low Slow Squats

    Hillbillys

    Grass Grabbers

    4-Count Wife Pleasers

    Peter Parkers

    Shoulder Taps

    Game On: Grinder Relay
    Teams of two. One rock per team. Rifle carry to the Indian Mound with rock hand-offs mid-journey. Let the madness begin.

    Round 1 – 4 Rounds, 3 Sets:
    Set 1:

    P1: Bear crawl up, crawl bear down

    P2: 10 Thrusters + Big Boys until tagged

    Set 2:

    P1: Mound repeat

    P2: 10 Shoulder Presses + Big Boys

    Set 3:

    P1: Mound repeat

    P2: 10 Rock Swings + Big Boys

    Scoring was based on total Big Boy sit-ups per team… which got chaotic fast.

    Mahatma started crawling before instructions were even done (classic), tanking his team’s strategy from the start.

    Round 2 – 1 Round, 3 Sets:
    Now with lunges instead of crawls. Exercises included:

    Burpees

    Squats

    Bent-Over Rows
    (And yes, more Big Boys… so many Big Boys.)

    Winners: Kilo and Mayhem – focused, efficient, and didn’t ask how many reps the other teams had.
    DQ’d Teams:

    Vagabond: Spent more time asking for others’ counts than doing his own.

    Mahatma & Hand Grenada: Jumped the gun, ignored instructions, and swapped bear crawls for lunges due to… stickers.

    Penalty: Losers carried the winners’ rock back. Because pain builds character.

    COT: Quick name-o-rama, a prayer to be grateful for strong bodies (and tougher minds), and we called it a wrap.

    Moral of the story:
    Follow instructions. Respect the stickers. Never trust a Q who skips the disclaimer.

    AYE! 👊

  • Tools of the Trade – from Fracsac

    4 men posted at the Scrum at 0530 where YHC signed up to Q seven minutes earlier.
    Warmup on the pad with regular stuff plus Charmins, minus the actual Charmin.
    Finished the warmup with pull-ups and step ups.

    Mosey to the JPAC for stations

    Thang 1

    60 lb sand bag – Cleans and OH press
    Jump rope
    50 lb sand kettle bell
    Run up ramp 3 burpees run back down (timer)
    2 rounds

    Thang 2

    Jump rope and mosey
    Jump rope and bear crawl
    Jump rope and mosey some more

    Thang 3

    Pole dancing and burpees under the lights

    Back to the flag

    COT followed by PLC

    SYITG