F3 New Orleans

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  • Murph at The Marsh

    Rise and Grind!! A true statement for those who post when most of the world is asleep! Northshore pax have, for the most part, been keeping up with this months ISI challenge. But for some odd reason QIC noticed many had not completed the Murph by Monday morning (including himself). With this having honor and impact for good cause QIC thought it necessary to make sure this challenge was met.

    Thang

    1 mile run

    100 pull-ups modify if needed

    200 merkins modify if needed

    300 squats no modification

    1 mile run

    a tough challenge but necessary indeed!

    the pax thanks you hawg!

    COT BOM

    In honor of Navy Lieutenant Michael Murphywho died serving in Afghanistan 2005.

    thank you to all who serve with their life on the line.

     

     

     

     

     

  • The Classic Monday Loop on the dot, on the dot

    After a harsh email reminding Qs to start & finish on time, YHC announced the disclaimer at 5:30 on the dot. We then moseyed to the row of lights. Yankee of course arrived at his usual 5:30ish: https://www.youtube.com/watch?v=K8BPP4ASQWo

    The warm-up: SSH x20, MC x20, Peter Parker x20, Parker Peter x20

    Back to the track: Two man Indian run to the row bars

    Row bars: Rotate four groups – 10 All-american something or others, plank jacks, merkins & rows

    On the track: Indian run to the fountain

    Fountain: RLSU x20, Up/down merkins x10, BSLRL x10, Derkins x10, BSLLL x10, Derkin Peter Parker x10, LLSU x20, Derkins x5

    On the track: prisoner run to water fountain & green

    Green: American Hammer AKA The Robert Mueller X15, Flutter Kicks (the little rocket man?) x15, American Hammer x10, Hello Dolly x15, American Hammer x10, Real Freddie Mercury x10, The Zanzibarian Hammer (no monkey humps) x10 & Elbow Parker Peter x10

    On the track: Indian run to the monkey bars

    Monkey Bars: Rotate four groups – 5 All-american something or others, plank jacks, merkins & pull-ups

    On the cart path: Indian run to the flag

    Flag at 6:14, planked and MI for 20 seconds until 6:15

    Count-off, name-o-rama, announcements (something about wet hops, fried chicken & deadly gas) and prayers for Puerto Rico.

    Good start to the week…Thanks

  • A Bunch of Asses

    “The Borrower is Slave to the Lender” – Proverbs 22:7

    YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block.  Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.

    Nine Pax gathered in the Rock City gloom to get better today.  Let’s get to it…but first….

    DISCLAIMER

    The Thang

    Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)

    COP #1: Warmup

    30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
    20x Rock Marches IC
    15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
    15x Left Pantry Loads IC

    Mosey over to the patio and bathroom structure, and partner up.

    Dora 100s

    YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me.  A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region.  No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT.  This is the power of consistency and discipline that makes F3 so awesome.

    Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.

    Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
    Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.

    Paused in the middle (at 50 Donkey Kicks) for station identification.

    COP #2: 4MOM

    15x Crunchy Frogs IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Back to the Dora 100s.  Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.

    Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
    Pax moseyed over to the baseball backstop….and this is where we do wall sits.

    10x Overhead Press Wall Sit IC
    10x Rock Curl Wall Sit IC

    Mosey back to the rock pile to drop off our friends, then mosey over to the track.

    100m Sprints

    Pax jogged the curves, then sprinted the 100m straight-aways.  We did 3 laps.

    Mosey back to the flag, where we finished the beatdown with a plankorama.  Held the COT, which included the Countoff, Nameorama, and a Prayer.  Thanks for letting me lead.

    -Shorty

  • 610 Stomp #107

    The Thang

    Two missions:

    1. The Track – 10x Burpees, run a lap (sprint the 100m), 10x Jump Squats
    2. The Refinery – 10x Pullups, 20x Merkins

    Run between each destination when you complete your mission at that AO.

    Gathered the troops around the entrance of the track due to time, but I believe many made it through 3 – 4 times.

    Mosey to the flag, where we held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

  • The Treadmill

    The Thang

    Mosey over to the great lawn.  Did some warmup stuff.

    Mosey to the end of the Great Lawn, and partner up.

    Animal Hunting: 

    Pax 1: Perform Animal movement until Pax 2 catches you.
    Pax 2: Perform Exercise at the start, then catch Pax 1.

    Round 1: Bear Crawl / 20x Merkins
    Round 2: Frog Hops / 30x Squats
    Round 3: Duck Walks / 12x Burpees

    JV gave us an eleven count (see, YHC can remember things), and that’s what we will do.  Mosey over to some benches.

    Elevens

    Pax does Dips on the far side, and Derkins on the starting side.  Start with 10 x Dips, 1 x Derkin….decrease Dips / increase Derkins by 1 until the reps flapjack.

    Nice job men.  I believe some guys got extra credit.

    Mosey to the middle of the Great Lawn.  Spent some time with Mary I believe.

    Enough time with Mary…Mosey to the side of the Great Lawn.

    Gassers:

    Sprint over, back, then finish thru the other side…for time. If time is not hit, 20x Burpees OYO:

    Gasser 1) Test Gasser…wanted to gauge the time to complete with the Pax (1:58) [min:sec]
    Gasser 2) The real Test Gasser (1:40)….Pax beat the time by 18 seconds….nothing like having a fire burning under you.
    Gasser 3,4,5) All beat the time (1:40) by 10 – 15 seconds.

    Done.  Mosey back to the flag.  Ended with the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

    -Shorty

  • Whatever happened on September 23?

    Looking for inspiration while planning for the Mothership, YHC scoured the interweb for some interesting events that occurred on September 23.  I soon came across three events that were suitable themes for a beatdown: Bruce Springsteen’s birthday (1949); the organization of the first baseball team, the New York Knickerbockers (1845); and the defeat of HMS Serepis by the Bon Homme Richard (1779).

    YHC was joined by a complement of 21 men strong, and after a quick disclaimer, mosey to the Great Lawn to celebrate the Boss’s birthday.

    IC x 10:

    • Bird dog
    • Oblique crunches (5 each side)
    • Seal jacks
    • Sphinx mercans

    (see what I di there?) And, some lyrical trivia:

    “Windows are for cheaters/Chimneys for the poor/Closets are for hangers/Winners use the door,” from Rosalita, so

    • Rosalitas x 10

    “Mama always told me not to look into the sights of the sun/Oh but Mama/That’s where the fun is,” from Blinded by the Light, so

    • Sun Gods x 10

    “Have you ever seen a one-legged man trying to dance his way free/If you’ve ever seen that one-legged man/Then you’ve seen me,” from The Wrestler; a one-legged man trying to dance can only mean

    • Daft Punk x 8

    for a total of 68 – Happy Birthday to the Boss! But one more quote,

    “In the day we sweat it out in the streets of a runaway American dream/At night we ride through mansions of glory in suicide machines,” from Born to Run, so mosey to the ball field next to the stadium, where we celebrated the NY Knickerbockers with:

    Field of Dreams

    • Home Plate: 8 Count Body Builders x 10 (timer); Carioca facing infield to 1st base
    • 1st Base: Mercans AMRAP; lateral shuffle facing infield to 2nd base
    • 2nd Base: LBCs AMRAP; lateral shuffle facing outfield to 3rd base
    • 3rd Base: Squats AMRAP; Carioca back to infield to home

    Mosey back to the Great Lawn to commemorate the Bon Homme Richard’s victory; to paraphrase the immortal words of John Paul Jones, “We have not yet begun to exercise:”

    Attack and Defend

    • Run 10 yards, Diamond Mercans x 10, backpedal to start
    • Run 40 yards, LBCs x 40, backpedal to start
    • Run 80 yards, Freddie Mercuries x 80, backpedal to start
    • Run 100 yards, SSH x 100

    Plank and wait for all to finish, then circle up for Mary (all IC):

    • American Hammer x 20
    • Hello Dolly x 15
    • Flutter Kicks x 15
    • Windshield Wiper x 10
    • Dying Cockroach x 15
    • Gas Pump x 15
    • Monkey Crunch x 20

    Mosey back to the Flag, where there was mumble chatter about time left, so

    • 10 Burpees OYO

    Count off, name-o-rama, and BOM for a prayer.

    Thanks for letting me lead.

     

  • Buckets, Basketballs, or Beatdown?

    Upon arrival  at 6:15am, I see a bike resting on the flag. I also noticed the the parking lot was much less crowded than usual. At 6:30am, as Butt  Splice and Chewy ran up to the flag, I quickly learned that Splice did a pre-workout thang before the pre-workout thang by riding his bike to the mother ship. What an over achiever!!!   As we started the “warm-up”, we quickly grew to a group of 10, Grundy, Chewy, Butt Splice, Maverick, Bushwacker, Lonase,  Moby Dick, Einstein,  Tanked Up, and yours truly. As we started the Thang, we grew to a group of 12 as Skim Milk and his FNG, later nameed Bourbon Ball arrived.

    Warm Up:

    • 20 Side Straddle Hops – IC, 2 Burpies – OYO
    • 20 Butt Kicks – IC, 4 Burpies – OYO
    • 20 High Knees – IC, 6 Burpies – OYO
    • 20 Wind Mills – IC , 8 Burpies – OYO
    • 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Hand Claps IC, 10 Burpies – OYO

    Mosey…

    Thang # 1:

    BLIMPS

    • Burpies: 5- OYO
    • Lunges: 10 Each Leg -OYO
    • Imperial Walkers: 15 – OYO
    • Merkins: 20 – OYO
    • Plank Jacks: 25 – OYO
    • Squats: 3- OYO

    Bear Crawl back to the starting line, rinse and repeast 2 more times!

    Mosey…

    Thang #2:

    • Left Leg Step Ups – 5 IC
    • Right Leg Step Ups – 5 IC
    • Squat Jumps – 5 – OYO
    • Chair – 15 Count IC
    • Derkins – 10 – OYO

    Rinse and Repeat 2 more times increasing Step Ups  and squat jumps by 5 each set.

    Thang #3

    • 20 Gas Pumps – IC
    • 20 Crunchy Frogs – IC
    • 20 LBC’s – IC
    • 20 Boat/Canoes – IC
    • Round of Guantanamo
    • 50 LBC’s – IC – You all can thank Grundy for this lagniappe!!!

     

    Mosey….

    20 Merkins – Just for good measure

     

    Mosey back to the flag.

     

    Great job to Bourbon Ball who completed a great beatdown,  Lonas who, after a short rest that God was telling him to take, was able to finish running the rest of the beatdown, and for Bushwacher for praying us out.

     

     

     

     

     

  • Let’s Get This Over With

    The extra steamy gloom and lack of breeze on Wednesday at The Foundry made for an aura that screamed “let’s get this over with.”  Handful of regulars trickled in along with a kotter from Beans…t-claps!  Nothing too crazy in store, just a mix of old and new stuff.  Here’s what we did:

    Disclaimer and mosey to the practice track for the pre-thang COP:

    SSH x20

    Abe Vigoda x20

    Inchworm (stationary) x20

    Goofballs x20

    Bear Crawl approx 20yds, Crawl Bear back

    Crab Walk forward 20yds,  Crab Walk backwards

     

    Next up, Mosey to The Foundry for a few rounds:

    Pull Ups AMRAP

    Freddie Mercs AMRAP

    Body Rows AMRAP

    Groiners x15 (Timer)

    Hanging Knee Ups AMRAP

    Lunges AMRAP

    Rinse and repeat

     

    Meander to the museum steps for a little something pulled from the F3 exercise database:

    Stairway to Seven – (start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top).  The PAX dug deep on these and there was plenty of sweat puddles blotched the concrete in front of the museum.  We capped off our time there with some Mary consisting of: LBCx25, Wife Pleasers x15, Penguins x15.  YHC intended to throw some dips in the mix but dropped the ball.

    The PAX then got into line formation for a Scout Run (cousin to Indian Run) back to base.

    COT included a few of us feeling the wrath of a nearby colony of fire ants.  T-claps to Walleye for leading the prayer while YHC did a round of foot slappers.

    Always a great way to start the day.

    Tool

     

  • Pop it, push it, rock it, roll it

    Wednesday at the Birdcage I was horrified that only Bartman got the reference to Da’ Dip by Freak Nasty – a classic hit from 1996.  This epic song never hit higher than 15 on Billboard but this song made it to the playlist of every dance party and wedding based on the pre-twitter/pre-youtube world of social media.   Freak Nasty is really Carlito Thomas – who was raised here in NOLA but currently works and produces in Atlanta.

    You can watch the video in all its glory right here.  https://video.search.yahoo.com/search/video?fr=tightropetb&p=da+dip+video#id=1&vid=a571c5c0cbd5d72bb6b60f0735d34e0b&action=click

    So today was inspired by the un-informed from Wednesday.

    Started with the disclaimer…Tclaps to Tinkles who posted with 2 miles under his belt already and welcome back kotter to Jammy Fanny.

    Mosey’d over to the Tulane lawn for a quick warm-up.

    SSH x 20, IMP walker squats x 20, Mtn Climbers x 20

    Mosey’d to the Mtn – straight to the top up the stairs taking 2 steps at a time:  At the top broke out Sally Up/Flower by Moby for a Splash inspired Squat a thon.  Every time Sally Up – squat up – every time Sally down – squat down.

    Then we did a lap – down the stairs up the other set of stairs.  Taking 2 steps every step.  Instead of plank and wait – it was BLIMP and wait.

    Then we circled up for ROXANNE by the Police- Merk/Plank Jack a thon.  Every Roxanne do a merk.  Every Red Light do a plank jack.  Inspired by Maverick.

    Then we did another lap – BLIMP and wait at the top.

    Then we circled up for a quick – Leg raises x 20, Russian Twist x 20, Roaches x 20, Hip Dips x 10 left and x 10 right

    Down the stairs to FREAK NASTY alley.  Where we dip.

    At Freak Nasty alley I played Da’Dip (3 verses about 3 min).  Every time he said:

    I put my hand upon your hip
    When I dip you dip we dip
    You put your hand upon my hip
    When you dip I dip we dip
    I put my hand upon your hip
    When I dip you dip we dip

    We did 9 dips.  When he “sang” the verses we held a high dip position.  After about 3 min I noticed we were losing a few- so I decided to cut it.  Happy I got to educate these knuckleheads on the pre-bounce era of booty shakin’ hip hop.  We ended up doing about 30-40 dips.

    Circled up to the lawn right next to Freak Nasty Alley.  Here we did 15 donkey kicks right leg, 15 donkey kicks left leg, 15 fire hydrants right leg, 15 fire hydrants left leg.  Then we mini mosey’d under the parking garage.  Here we did merkin’ round the clock.  10 merks at 12 oclock, 10 merks at 300, 10 merks at 600, and 10 merks at 900.  Using the parking blocks to create a different leverage.

    Finally we mosey’d back to the FLAG.  At the Flag we did plank – 45 sec yankee agressor, 45 sec southern gentleman, and 30 sec mission impossible.

    Always a pleasure to lead.  Thanks for the opportunity.

    See you in the Gloom – RY

     

     

  • The World Celebrates

    It’s been a little over two months since The World dominated the Gnarly Nutria.  Hoping to keep the memory alive, today seemed like a good day to remember and celebrate.   So at the ironically named Uptowner, three worldly men broke out in celebratory 3-6-3 exercises.

    There is one rule at The Uptowner, and as a result of that rule everything written below occurred within 3 feet of the flag.

    Warm-up

    SSH x 31 (IC); IW x 31 (IC); J-Los x 15 (IC); Abe Vigodas x 16 (IC); Burpees OYO x 20; Good Mornings (IC) x 15

    The Celebration

    A series of 3-6-3 exercises.  Each exercise consists of 3 super slow cadence reps with a hold at the end, followed by 6 regular cadence reps, and then 3 more super slow cadence reps with a final hold.  Why do we use the 3-6-3 to celebrate?  Check the historical records to see why.

    Here are the excercises (all con roca) – We all chose two rocks: big and bigger

    • Shoulder Press
    • Curls
    • Squats
    • Rows
    • Bench Press
    • Left Leg Lunges
    • Tricep Curls
    • Right Leg Lunges.

    Break for some Mary:  LBC x 31 (IC); Penguins x 31 (IC); Dying Cockroach x 31 (IC)

    Then repeat the 3-6-3 exercises

    Announcements and COT and the celebration ends.

    Moleskin

    • It felt good to reflect on our greatness.
    • There was a general consensus that the 3-6-3 is harder that it seems.  I’m looking forward to some lactic acid build up.
    • It’s my overall feeling is that The Uptowner sucks and I believe it is wholly due to the one rule of The Uptowner.
    • They don’t get much more consistent than Fracsac and JV.  Thanks for the inspiration brothers.