F3 New Orleans

Blog

  • I ask not for a lighter burden, but for broader shoulders. — Jewish Proverb

    Shoulders, gentlemen.  Shoulders.

    12 men assembled in the gloom. Standard disclaimer.  5:30 Mosey across Magazine to  oak alley warm up COP:

    Smurfjacks x20IC

    Parker Peters x20 IC

    1qrtrArm Circles x 40 IC (20 forward dir)

    Peter Parkers x20 IC

    1qrtrArm Circles x 40 IC (20 reverse dir)

    (hillbillies) 20 IC

    SSH x30 IC

    Next we moseyed to the long green wall. Mumble chatter about dangerous animals on the other side. But the “Most Dangerous Game” PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

     15 degrees (10 derkins)

    45 deg (10 derkins);

    finishing with BTTW (hold for 30 seconds). Lather, rinse and repeat.

    Mosey over to the field parking lot in front of the zoo. We used the four corners of the squarish field for some OYO BLIMPS.

    5 Burpees. Run to next corner.

    10 Lunges each leg. Run to next corner.

    15 Imperial Walkers. Run to next corner.

    20 Merkins. Run to next corner.

    25 Plank Jacks. Run to next corner.

    30 Squats. Run to next corner.

    YHC fumbled the start of an Indian run. Pax moseyed to Magazine St. and back to Audubon entrance for more shoulders.  Modified Dora. PAX partnered up and alternated running around the neutral ground and completed:

    100 Dips

    150 Derkin Shoulder taps

    200 LBCs

    Circle up for Iron Hulks 7s (merkin followed by 4 air presses is 1)

    Mosey back to flag.

    Wrap with announcements and intentions, and prayer.

  • Red Snow Stick Revival Launch

    Talk of launching an AO in Baton Rouge has been going on for a good while, so when YHC was asked if there was any interest in taking the Q for this epic event, there was no hesitation in the enthusiastic “Aye!” What YHC did not know was that the launch was going to take place the day after the AO received an incredible 6 inches of snow, which we’ll just say is not the norm in this part of the country.
    Triple Shift and Hawg sounded off that they would join in on the launch, and the clown car to Red Stick Country was on!
    YHC received some pics of Triple Shift, his M, and his 2.0’s playing in the heavy snow at the AO, and YHC wondered if anyone from BR, besides Worms, would post. Was launching this day a mistake? Nay, there are no mistakes. Baton Rouge would not be denied its opportunity to become the latest region in F3 nation!
    What the Nola Pax was not expecting was all the road closures between regions, causing a slight delay. However, upon arrival YHC saw 5 others ready to get a beatdown, and all was good.
    YHC gave the AO a quick once over, followed by a disclaimer, and then…
    The Thang

    SSH x 31 IC
    YHC realized quickly it was going to take more than a standard warmup to get things heated up. two Words…..Burpee Ladder!
    10 Burpees OYO
    9 Burpees OYO
    8 Burpees OYO
    7 Burpees OYO
    6 Burpees OYO
    5 Burpees OYO
    4 Burpees OYO
    3 Burpees OYO
    2 Burpees OYO
    YHC asked what was next….1 Burpee was the response! Wrong, F3 doesn’t do 1 Burpee!
    10 Burpees OYO

    Now the Pax is paying attention….Time to introduce our friend…
    Dirty Mac Deuce!
    Comprised of 4 sets of 3 (12 count) exercises, 1 chest, 1 leg, and 1 core with a lap after each set.
    Set 1 – IC
    merkins x 12
    Copperhead squat x 12
    WW2 Sit ups x 12
    Run a lap on the trail, cutting across the park. The Pax encountered a good bit of ice along this route, which led to YHC calling an audible and modifying the route through the parking lot on subsequent laps.

    Set 2 – IC
    Shoulder Taps x 12
    Lunges x 12
    Tin Snips x 12
    Run a lap

    Set 3 – IC
    Catalina Wine Mixers x 12
    Jump Squats x 12
    LBC’s x 12
    Run a lap

    Set 4 – IC
    Floyd Mayweathers x 12
    Squats x 12
    Flutter Kicks x 12
    Run a lap

    There was a mini Foundry near the pavilion that YHC led the Pax to for stations:
    Station 1 – Step ups – Amrap
    Station 2 – Pull ups – Amrap
    Station 3 – Jumping over a groovy bar (Check out YHC’s awesome jump)
    Station 4 – 10 Burpees (timer)

    Partner up for:
    Partner Derkins. Pax 1 planks, Pax 2 does 10 derkins with feet on Pax 1 back in cadence. Pax 1 then does 10 merkins IC with the weight of Pax 2 on his back. Flap Jack.

    6 Minutes of Mary – All IC
    LBC’s x 20
    Flutter Kicks x 20
    Tin Snips x 20
    Dying Cockroaches x 20
    American Hammer x 20
    Hello Dolly x 20

    COT
    Circle up for count off, name-o-rama, naming of the FNG’s, announcements, intentions and a prayer to the Sky Q.

    Naked man Moleskin
    YHC had the privilege of taking the Q on this first post in Baton Rouge, and was eager to share the gift of F3 with other men that seek that something missing in their lives. T-Claps to Worms for finding a great AO, for making a Shovel Flag, and for rounding up 2 FNG’s on a day when one wouldn’t expect anyone to post. T-Claps to Hawg and Triple Shift for making the trek with YHC. The DRP has found its place in Baton Rouge, and it’s there to stay! Please continue supporting this region while it ramps up. Highland Park is a great AO with a lot to offer, especially when it’s not buried in snow!
    Coffeteria was held about a mile down the road from the AO where some great F2 was enjoyed.
    Welcome FNG Whoosier Daddy (father of 5 from Detroit, and went to Purdue), and FNG Scales (Like St Paul, the scales were washed from his eyes).
    There’s only one first post, and today was that day in Baton Rouge!

  • Snowmen and Real Men on the Mandeville Lakefront

    Snowfalls are few and far between in our part of the World.  Snow accumulating on the ground for any length of time is rarer still.  But as the PAX rolled into the AO this morning, we were greeted by an army of snowmen waiting for us in the Gloom.  The kids must have gotten after it Friday afternoon.

    Once gathered, the PAX wasted no time getting down to business with a Warmup because we all certainly needed to warm up.  Seal Jacks, Windmills, Squats, Arm Circles forward and backwards, OH Hand Claps, and SSHs, all IC 20x.

    Mosey Eastward to the next COP for an 8 minute Tabata set featuring Al Gores and Squats.  Then we hit 3 Vertical Jumps every 15 seconds for the next 3 minutes.

    Mosey to the Harbor Playground for a Ring of Fire:  Shoulder Taps, Plank Jacks, Hip Slappers, Lateral Plank Walks, T Stands, a couple of Merkin Waves and some Mumble Chatter.

    Short mosey to the Harbor Parking Lot for some agility exercises and sprints.  The PAX started each of seven reps with a 10 yard agility exercise (caricoa 2x, backpedal 1x, lateral bounce extends 4x) transitioning into an all out 20 yard sprint.

    Lunge walk about 40 yards to the bridge (which somehow looked much closer than 40 yards away when we started) and then mosey Westward towards the VSF with one stop for another 8 minute Tabata set alternating Mission Impossibles and Merkins.

    Mosey to the VSF for Mary:  Hello Dollys IC 20x, 6 inch holds to a 70 counts by the PAX, Nolan Ryans each side IC 20x, and finally Scuba Steves to a count of 20.

    Countorama, nameorama, and Splice prayed us out before heading to the Beach House for coffee.

    Welcome FNG Waterpik.  Thanks for letting me lead guys.  The Maverick is up next Saturday.

  • Frozen Mountain

    0528 and 9 brave souls emerged to help celebrate my 3 year anniversary (12/6).  Quick DISCLAIMER and let’s mosey…to the first deck of the parking garage.

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 30 IC

    Time to head up the mountain.  Single file Indian Run.  On the way up we lost two due to “personal issues”, YHC included.  L-Wire temporarily took the Q.  When YHC returned to the group near the top of the mountain, they were doing Elevator BLIMPS.  (partner up, one runs down one stairwell and up the other while the partner is doing BLIMPS).

    After it was time for Pusharama:

    -Merkins x 20 IC

    -Diamond Merkins x 10 IC

    -Wide Merkins x 15 IC

    -Staggered Merkins x 10 IC / each

    Time for some Mary and let’s make it a Jukebox (each pax chose an ab workout):

    -Peter Parkers

    -Rosalitas

    -LBTs

    -X’s and O’s

    -Wife Pleasers (I continue to feel Seaman looking at me during this No-Eye Contact event)

    -Scissors/Flutterkicks

    -Penguins

    (I know I’ve missed two ab workouts for Mary…add to comments)

    Time to mosey down the mountains, via ramps, and back to the VSF.  Countoff, namerama, announcements, shoutouts, and a prayer.  It wasn’t as cold as when we first started.  T-Claps to L-Wired for stepping up and taking the Q for a few.  Good times…

  • 4 Above average men converge on the Scramble!!

    While wet and cold, the Scramble still produced 4 “Above average men” to start the Gloom.. YHC arrived to the sights of the Pelican as he planted the flag at the AO, and as I turned around one noticed the knewly crowned feature movie star F3 champion  Captain Sparkles walking from the shadows. We began the journey down the routine path for 3.2 miles with the rain coming down in spurts with some good mumble chatter. Upon returning we noticed a vehicle traveling through the parking lot. Welcome Backdraft, better late than never. We had 15 mins remaining so we Moseyed to the monkey bars for some descending pull-ups 10,8,6,4,2 with core in between sets IC PJ 20, IC MC 20, IC PP 20, IC Parker P 20 and finished with IC PJ 20. Moseyed back to the flag and performed IC IW 20 and closed the Gloom with IC Merkins 20.

    Count off, announcements and COT

    Appreciate Captain taking us out in prayer!!

    Always a pleasure leading above average on an above average Gloom👊👍!!

  • Okwata Wind Chill

    The wind was howling at Okwata and made for a feels-like temperature in the thirtys.  At least, it wasn’t raining.  After the disclaimer, the Q promised one thing: we won’t stop moving.  The PAX moseyed to Canal and over the levee for some shelter to warm-up.

    Warm-Up: SSH (x25), Abe Vigoda (x15), Arm Circles (x10 f/r), Imperial Walkers (x25), Mountain Climbers (x25)

    Then, straight into the THANG: BLIMPS pyramid (i.e., BLIMPSPMILB, count 5, 10, . . . 30, 25, 20, . . . 5). In between exercises, the PAX moseyed to the top of the levee into the wind, across the neutral ground, and back to the start.

    Then, Mary with a DJ: LBCs (x20), Flutter Kick (x20), Penguins (x20), and Slow Dying Cockroach (x20).  Excellent choices by the DJs!

    The PAX then moseyed  back to the flag for Name-arama, Intentions, and Prayer.  Sky Q teach me to be generous.

    AMDG

  • Forgive me father for The World has Fartsacked! But Uptown carries on!

    The sea was angry that day, my friends, like an old man trying to send back soup in a deli! I got about fifty feet out and suddenly, the great Pax appeared before me. I tell ya, they were over 15 if not a dozen. As if sensing my presence, they let out a great bellow. I said, “Where’s Yankee?” With great harrumph we all let out a grand chuckle and many disparities of Yankee all cuddled in his warm bed dreaming of Elsa on the mountain top doing Burpees!

    We moseyed around the lot to quite a glade on some nice grass.

    • 25 SSH, Forward Arm Circles x 15, Reverse Arm Circles x15, into a classic Duey Peter Parkers x 15 followed by the Russian Twist x 20.

    Moseyed slowly to the pull up bars,

    Four groups 4x4x4x3..eventually Fredo found us to make it 4x4x4x4 (Where’s Yankee? Oh yea in the sack!)

    • The count was 5 Pull Ups, with 5 Mericans between every pull up
    • Rest of the Pax did Imperial Walkers, Plank Jacks, and Lunges

    Over the greens and through the course to a Quick circle of fire 5 & 10 Mericans and back on the trail through the ducks and puddles to the Row Bars.

    Count was 20 Rows while Pax did Hillbilles, LBCs, and more Lunges.

    As the rain began to pour in buckets we moved on to the shelter and drive jazzercise back their Lexuses to remember.

    We did RLSU, Decline Mericans, Other Leg Step Ups, Dips, RLPU, Incline Mericans, and Other Leg Power Ups.

    Circled up for round of Mary with, Rosalita en Espanol, Pickle Pounders, LBTs, Jingle Vader led us through Doctor W.

    Quick mosey to the band stand where 1/2 pax did Mericans while the other half did the Nip Tuck Swimmer and around the band stand for a count of 5.

    Back to the area where a flag used to get placed.

  • Steely-Eyed High Impact Men…and Superman PJs

    Four steely-eyed High Impact Men, one in his Superman PJ bottoms (whose name shall not be mentioned although it rhymes with Tushwacker), joined YHC this morning at The Gipper.  T-claps to these men for conquering the fartsack on a rainy, cold and gloomy morning.  It was definitely sleeping weather at 0600.

    One of the great things about The Gipper AO is that it has several covered areas.  The PAX made full use of them this morning to stay relatively dry while exercising to bring the heat.

    Warmup on the Bandstand:

    SSH, IW, Merkins, Toe Touches, Torso Twists, Shoulder Circles, and OH Hand Claps, most IC 20x.

    Mosey to the Train Platform:

    Mobility and plyometric work for a steady 20 minutes or so, including skipping, bounding, caricoa, lunge walks, bounce extends, frog jumps, lateral/vertical jump combos, one legged hops as well as some accelerations/sprints.

    Mosey to The Gipper HQ:

    Four rounds of Merkin variations, squat/jump variations, and Good Morning variations, all IC 20x.

    Then some Mary to wrap things up:  over/under flutter kicks, jackknives, and of course Supermans, again all IC 20x.

    Countorama, nameorama, and a prayer of recognition for the gift of today and the opportunity to serve as a positive force in the world.

    Thanks for suffering with me in the Gloom this morning men.

    Moleskin:

    T claps to Moby who, at 67 years old, posted in the nasty weather despite a sore Achilles.  Unable to execute the mobility and plyometric exercises, Moby held a People’s Chair for what seemed like forever and otherwise kept himself moving.  Now that’s a steely-eyed High Impact Man for you.

  • 3 Years of Sharpening

    Today was the perfect day to celebrate my 3 year anniversary with F3.

    “Just as a blade may be polished to increase its ability to cut more cleanly, we may be polished by the support of another and more brightly reflect God’s love shining in our lives.”

    DISCLAIMER and let’s get to sharpening…

    Mosey to a nice grassy area for first COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s  x 30 IC (fka Pickle Pounders)

    Let’s mosey to the Foundry with five stations, WW II situps is the timer:

    -Pullups

    -Deep Squats

    -Dips

    -Bulgarian Split Squats

    -WWII situps x 20

    After first cicuit, quick mosey across the field for 10 Burpees and rinse and repeat, twice.  After the third circuit, let’s mosey to the track for 1000m of Hades (as a group, run 400m, walk 100m, run 200m, walk 100m, run 100m, walk 100m=1000m).  Time for some Mary back at the SF:

    -LBC x 30 IC

    -Flutter Kicks x 20 IC

    Wife Pleasers x 30 IC (DUH!)

    Countoff, namerama, announcements, shoutouts, and a prayer.

    It’s been a great 3 years with many more to come.

    Remember, apparently you can sharpen iron in a soaking, cold rain…

     

  • Introduction of the 8-Count Rock Builder

    A pax of 8 showed up in the glow of the super moon for a RockCity beatdown.  YHC had earned a new toy from a recent trip to Troubled Waters and was excited to put it to use, along with a new 8-count exercise.  I gave the disclaimer, warning that things could get sloppy, and we were off to the Rock pile.

    Warm-up

    SSH x 31 (IC); Imperial Walkers x 31 (IC); J-Lo’s x 15 (IC); Abe Vigodas x 10 (IC); Good Mornings x 10 (IC)

    The Thang

    Mosey to the open field to bask in the moonlight.  We started with an introduction to the 8-count Rock builder, which is a curl, squat, curl, press.  We did 10.  Then I started rolling the COP randomizer given to me by the Troubled Waters krewe.  We did 15 burpees (OYO), 15 Calf Raises (IC con roca), 10 lunges (IC alternating legs con roca), 15 squats (IC con roca), 15 burpees (OYO)

    We then moseyed to the hill.  There were cheers of excitement from the pax.  Since I am leaving for Vegas in the morning, I had the number 21 in mind.  We did 21s. (a modified version of 11s).  1 eight-count rock builder on the far side of the hill and 20 bench presses on the near side, carrying the rock over and back.  Next iteration is 2 eight-count rock builders and 19 bench presses, etc.etc. and so forth until you reach 10 eight-count rock builders and 11 bench presses.  Do as many bench press reps as you can until the 6 arrives.

    We headed back to the moon bathed t-ball fields for Boss Keane’s Rock Pile – 3 reps.  Where y’at Amnesty.

    Return the rocks and mosey back to the VSF for COT.

    Moleskin

    • I got $50 that says there is a shovel flag in JVs trunk.
    • Speaking of JV – 43 lb rock today.  Day-um.  Man not only posts more than anyone in New Orleans, he works out as hard as anyone else.
    • I heard Rudy and Tool commenting on the 8-count rock builder, but I didn’t hear what they said, most likely because I’ve trained myself not to listen to Rudy when I am Q.  I would suggest all future Qs do the same.  Anyway, post your comments and suggestions below Tool and Rudy.
    • Marlin thinks the Rock Builder is good for staving off dementia.  That’s not nothing.
    • Rev Sox is accelerating.  His consistency is paying off and he is in much better shape than he was 3 weeks ago.  So much so, that he is making comments to me about Greek present indicative verbs during the last iteration of 21.  That’s unacceptable.  I will make the workout harder next time.  All apologies.
    • Rudy is calling for all LSU fans to post at Rock City on New Year’s Day.  I assume you can figure out why.
    • T-claps to Woz for his post after completing the GoRuck Constellation over the weekend.  Apparently it was fun, but not as serious as desired when you are a GRT vet like Woz.  T-claps for doing it anyway.
    • Christmas Party at Urban South Dec. 19th at 7:00 PM.  Ms and 2.0s welcome.  Bring a gift for  Operation Sweet Tooth or have a gift shipped directly to Children’s Hospital via Amazon.  Here are instructions.  Children’s Wishlist