F3 New Orleans

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  • “We gotta Respect the Time!”

    Your QIC arrived at 510 on this Tuesday Gloom to 4 PAX already assembled in a circle raring to go..  As of lately the beatdowns have consisted of some large PAX, so in anticipation of more F3 brothers arriving your QIC chattered it up a little bit anticipating some brothers rolling in hot. As 515 approached Turtle reminded the QIC that “We gotta respect the time.”

    warmarama

    HB, BK, IW, SSH, Arm circles both directions IC to 20.

    the thang

    Began a Mosey over to the Trailhead tunnel of light,  where the QIC instructed the PAX to pair off. Being an odd number of course the Q joined in with Turtle and Dundee while Steve and Car Pool partnered up. Excerise consisted of holding plank while your partner sprinted down the ramp to the flat zone to bear crawl to the other side and then turn and back pedal up the incline upon arriving to the top R/R to replace your partner. Turtle shot out the gate like a Hare challenging Steve, who soon provided the answer that he is indeed a “Full grown man!” (Turtle terminology). Second series we began the 8 count body builder introduced at Q school some 2 weeks ago. This time the partner sprinted down then Carioca and Sprint (R/R). Third series repeated second series as a PAX minus the 8 count. Upon completion aloud for a ten count before starting back on our Mosey to the flag. With 15 min remaining we partnered back up and utilized the stairs for Crab walking up and reverse bear crawl down while your partnered Al gored.  We then used the columns for a set of Freak nasties IC to 20. At this point the QIC seeing we still had around 8 min gave the PAX a taste of ascend and descend series using the columns as our template. First column 10 Peter parkers followed by 2 Merkins BC to next column, 10 MC 4 Merkins, 10Parker Peters 6 Merkins,  10 IC Flutter kicks 8 Merkins, 10 IC Hello Dollys 10 Merkins. At this point with Car Pool alongside pushing hard the QIC felt challenged to descend in reverse, which closed the PAX out “Respecting the time!”

    Countarama, Annoucements, COT

    Offered prayers for the recovery efforts on going in Texas!!

    Appreciate you guys allowing me the opportunity to lead you on a beat down!!

    Shooter out

  • Stomp and Sprint

    Muggy, Gloomy morning. Typical late summer weather. YHC thought that perhaps the cold snap was going to arrive early, but alas – he was sadly mistaken. Maybe tomorrow. But instead, it was to be another typical summer sweat fest. YHC momentarily felt sorry for his 2.0, as he had chosen to borrow his car this am – since it was last in the driveway. I’d be returning it a bit sweatier and smellier than when I took it. But that brief moment quickly dissipated, as I remembered he was still lying in bed…

    5 Old-timers gathered around the water fountain for a traditional Tuesday morning stomp.  Disclaimer given, even though this group has heard it countless times before.  Then off into the dark down Roosevelt Mall.

    • 15 mins out.  Enjoyed the F2, Amnesty!
    • 15 mins back.  YHC could hear footsteps gaining on him, but was not about to let Hawg catch him.  Thanks for pushing me!

    Back at the track, gather for some Mary and Sprints

    • LBC x25
    • 2 Laps: Sprint Straightaway, Mosey the curves.  LBCs to wait for the 6
    • Flutter Kicks x25
    • 1 Lap: Sprint, Mosey, Sprint, Mosey.  FKs to wait for the 6
    • Dolly x25
    • 1 Sprint then mosey back to the VSF.  Dolly to wait for the 6.  JV seemed to enjoy taking his time.

    Announcements of upcoming CSAUPs.  This Friday at the Uptowner (in Metry) is Tools BDay Q.  Come out for good times!

    Prayers and Intentions: Remember those recovering and assisting in recovery from Harvey.  Blessings upon those about to face Irma.  Blessings for those ill (Fracsac’s father), and for Brady on his first day of school.  Tool: you are a strong example of the family focused man we should all strive to be.

  • Labor Day Labor at the Marsh

    It was kinda a rough morning for YHC.  The wine was flowing last night and, as early as I cut myself off, it wasn’t nearly early enough.  But the sight of two FNGs and our usual gang of men helped bring YHC into focus (albeit, after a very fumbled disclaimer and some pretty shoddy counting).

    Warm Up: Good mornings, IW’s, High Knees, Butt Kicks, and Windmills, all 20x IC

    The Thang:

    Hit the basketball court first for a few rounds of suicides.  Each round interspersed with peter parkers, plank jacks, parker peters, and merkins.  T-Claps to Captain Sparkles for showing up early and sweeping the court.  YHC threw in one round of a full court bear crawl (bunny hops on the way back) just to take advantage of that newly cleaned floor.

    Over to the monkey bars for a few rounds of Knees-to-Chest, 15x IC.  Back to the benches for Bulgarian Split Squats, right leg 15x IC (I know, I know, it’s getting old…).  Back to Knees-to-Chest.  Left leg Split Squat.  10x Pull Ups OYO.  15x Box Jumps OYO (bad idea, by the way, on a metal bench in a residential neighborhood).

    Over to the swing sets for a set of 11’s in the pitch black:  Australian Pull ups to Sister MK’s.  And then back to the court for some:

    Mary: Jane Fonda’s, Quick Pulses, Heel to Knees, each leg 15x IC.  Flutter Kicks, 35x IC.  Hello Dollies 20x IC.

    Finished it off with AMRAP Merkins 1 minute.  Everyone knows how many merkins they can do in a minute before the beatdown, we wanted to find out the answer after the beatdown.  (Turns out it’s roughly the same for beasts like Grundy and Captain Sparkles.)

    Welcome to the gang Joker and Whip (Shooter 2.0), great to have you guys in the group.  Hope to see a lot more of Whip in the future, and Joker, you gotta look up our brethren on the southshore!

    Thanks guys, I needed to be out there this morning.  Always great to lead you men.

  • Laboring Leads to Leadership

    As the Labor Day holiday was approaching and Stubhub’s VQ was not going to happen on that day, I determined to be the Q (sorry JV).  In preparation for this Labor Day beatdown, I did some research on the federal holiday to get some background but the history didn’t provide any motivation.  So I went waaaayyyy back to the first instance of work by a man.  Yep, you guessed it!  It was Adam (not sure of his last name).  Anyway, in Genesis 2:15 we have an account of the first directive that God gave to Adam after he was placed in the garden of Eden.

    Genesis 2:15 – The Lord God took the man and put him in the garden of Eden to work it and keep it.

     

    As I looked up the origin of that word ‘work’, it comes from the Hebrew word of ‘Abad’.  There are many descriptions of that word but the most used definition applied to serving.

    The KJV translates Strong’s H5647 (work) in the following manner: serve (227x), do (15x), till (9x), servant (5x), work (5x), worshippers (5x), service (4x), dress (2x), labour (2x), ear (2x), miscellaneous (14x).

     

    That’s appropriate!  As I addressed the PAX, I shared what I learned and that we were designed (created) to work.  With that encouragement, I gave the disclaimer and off we went to the rock pile.

     

    WARM UP

    10 – Burpees – 10 SSH IC

    9 – 8 count BB – 10 Imperial Squat Walkers IC

    8 – Burpees – 10 Smurf Jacks IC

    7 – 8 count BB – 10 Cheerleaders IC

    6 – Burpees – 10 Curtsy Lunges IC

    5 – 8 count BB – 10 Copperhead Squats IC

    4 – Burpees – 10 Side Lunges IC

    3 – 8 count BB – 10 Bobby Hurleys IC

    2 – Burpees – 10 Reverse Lunges IC

    1 – 8 count BB – 10 Squat Jacks IC

     

    BATAAN DEATH MARCH

    After much mumble chatter about not doing a 10 Burpee or 10 – 8 count BB at the end, QIC led the PAX to the track for a Bataan Death March.  We completed 2 1/2 laps after everyone took their turn doing their burpees.

     

    THE THANG – FLORA 1-2-2

    Looking at my watch and seeing that we didn’t have much time left, we did a quick mosey back to the warm up area and informed the PAX to grab a rock.  After some shouts of enthusiasm of finally getting a rock, we proceeded to do a FLORA 1-2-2.

    1. Pax 1 – 10 Derkins with feet on their rock while Pax 2 planks with feet on their rock.  Flapjack until 100 Derkins are completed.
    2. Pax 1 – 20 LBCs while holding their rock over their chest while Pax 2 performs ‘6 inches’ while holding their rock extended away from their head. Flapjack until 200 LBCs are completed.
    3. Pax 1 – 25 Goblet Squats while Pax 2 hold their rock in a seated chair position.  Flapjack until 200 (should have been 300 but ran out of time) Goblet Squats are completed.

     

    With 2 minutes left, we did 10 Get Ups and ran back to the flag.

     

    Countoff, Namerama and Prayers for the people in Texas and south Louisiana that are recovering from the epic flood.  Thank you for letting me lead and serve you!  I’m so thankful for what you have helped me become.  SYITG

     

     

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • Labor Day Vacation??????

    When  you a make a trip to the beach, you  expect a few things to happen.  Things like getting sand inbetween your toes, and running into the water. Usually, you don’t expect these things to happen when you wake up at 6am, or 6:35am if you are Ocho, when you are getting ready for your Saturday morning beatdown at the mother ship. NOT THIS WEEK BABY. This group of Beach Boys started their Labory Day weekend BayWatch style! Running around with orange buckets, filling them with water, hoping that it was filled past the 30 pound marker, so they did not have to complete their penalty burpies!!!!!!

    I am glad to report that no penalty burpies were completed on this Labor Day outing, but there were many other beach time activities that we did to pass the time. Side straddle hops, merkins, and imperial walkers just to name a few.

    I hope yesterday’s beat down will encourage all of you to bring duct tape and an orange Home Depot bucket with you the next time you bring your family to the beach. As you wrap the bucket with grey duck tape, and your family asks you, “What the hell are you doing?” Just look at them and say, “Let’s Do This!”

  • A Stroll in the Park F3 Style

    17 Pax committed to improving by posting at the Mothership on this humid first Saturday morning in September. YHC knows that men continue to post because of challenging beat downs, so YHC knew he had to continue the trend with a challenging, yet interesting Q. This was especially important this day with the Kotter post of Bagasse and Mr Awesome!
    Once the men from the Bible Study arrived and planted the shovel flag, it was time! But first, the disclaimer……and then

    The Thang

    Mosey to the Great Lawn and circle up for a warm up.
    SSH IC x 5….
    The Pax questions only 5 SSH! If only Shorty had posted, YHC would have said, “Warmup? That’s Pish-Posh!”
    10 Burpees OYO
    SSH IC x 5…..9 Burpees OYO
    SSH IC x 5…..8 Burpees OYO
    SSH IC x 5…..7 Burpees OYO
    Mumble Chatter has ceased before it even started…..
    SSH IC x 5…..6 Burpees OYO
    SSH IC x 5…..5 Burpees OYO
    SSH IC x 5…..4 Burpees OYO
    SSH IC x 5…..3 Burpees OYO
    SSH IC x 5…..2 Burpees OYO
    SSH IC x 5…..10 Burpees OYO
    That’s 64 Burpees each! #Crowdpleaser! Well done Pax…..

    Mosey to the side of the Great Lawn (short mosey) for some merkin ladders.
    20 merkins one side, run across and do 19 merkins, back across for 18 merkins…..blah blah blah
    Back across until ending with 1 merkin.
    That’s 210 merkins each with a whole lot of running! Well done again Pax!

    Mosey past NOMA and head towards Lagoon Number Seven, stopping on a patch of grass between the sidewalk of Lelong Drive and the walking/biking path. Many of the Pax were extremely confused during this mosey, and the mumble chatter started to emerge. YHC knew one way to shut that down….time to bring out the dreaded Dirty Mac Deuce!
    4 Sets of 3 exercises, 12 x 4 count each. One Upper Body, One Lower Body, and One Core. Then run a lap.
    Set 1
    Merkins, Imperial Squat Walker, Dying Cockroach
    Run a lap on the side walks and walking/biking path bordering our patch of grass.
    Set 2
    Tempo Merkins, Copperhead Squat, WW 2 Situps
    Run a lap
    Set 3
    Side to side merkin, Squat Jacks, LBC
    Run a lap
    Set 4
    Shoulder taps, Frog squats, Freddie Mercury’s
    Run a lap

    Mosey to the well groomed lawn at NOMA for some Mary, all IC
    Dr W….8 was enough of this 8 count pile of miscounting….but always a good one!
    Flutter Kicks x 10
    Hello Dolly x 10

    Mosey back to the flag for count off, name-o-rama, announcements and a closing prayer.

    Moleskin

    Hawg is hosting a daily challenge throwdown to any Pax interested. Just ask to join the Iron Sharpens Iron Group Me and get started.
    Da Parish is hosting a homebrew competition in “Da Parish” at 5 PM today, sounds like a great time! Check the Group Me app for details.
    Keep SE Texas in your thoughts and prayers, and keep an eye out for opportunities to help. T-Claps to those that have already started helping.

    YHC wanted to create a workout that would be challenging, but not boring. YHC would never push himself to do this sort of thing on his own. The Pax did 64 Burpees, 270 merkins, and over 3 miles of running according to mapmyrun. The coffeeteria F2 after the beatdown is always a great experience, YHC always looks forward to it!

    Thanks for posting with me today, and thanks for allowing me to lead.

  • Palms over Okwata

    The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom.  Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east?  Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.

    COP # 1: Warmup (all x 20 IC)

    • SSHs
    • Abe Vigodas
    • Bird Dogs
    • Peter Parkers
    • Plank Jacks
    • IWs
    • Sun Gods (10 each way)

    Quick mosey . . . 10 yards to the first palm tree.

    COP #2 (well, not really a circle): King of Hearts

    • 10 planters, so 10 Irkins on the first planter, then sprint to the end and backpedal to the second planter, 9 Irkins, sprint, backpedal, and so on. Plank and wait at the end.

    A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.

    • 8 planters, so 8 dips on the first planter, Carioca to the end on the street side and back on the lake side (to avoid collisions), always facing Okwata, 7 dips on the second planter, Carioca, and so on.

    Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.

    • 3 planters, so 6 Derkins, lateral shuffle to the end and back, 3 Derkins on the second planter, shuffle, and 1 Derkin on the last planter

    Still some time left, so mosey across the street to Canal.

    COP #3 (again, not really a circle): 4 Corners

    YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:

    • Sprint up the levee to the second corner for Iron Mikes (split jumps) x 10 IC
    • Crossover run to the third corner for Squat Jumps x 10 IC
    • Sprint down the levee to the fourth corner for Hillbillies x 10 IC
    • Crossover run back to the first corner for Low Slow Squats x 10 IC (during which YHC remembered what he meant by “horizontal squats” – another day)

    Mosey back to the Flag for some Mary (all x 10 IC):

    • American Hammers
    • Hello Dollys
    • Rosalitas
    • Flutter Kicks
    • Lance Armstrongs (both sides)

    Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.

    Thanks for giving me the opportunity to lead.

     

  • Lafitte’s Plunge #33 – Open Water Training

    Fortunately for F3,  high schools without pools are at the UNO Aquatic Center for 5:30 am and the Plunge can resume as scheduled.  YHC would like to see more PAX indulge this joint sparing cardio workout.   While researching 45 min swim beat downs, YHC came across the perfect work out to prepare the less experienced PAX for an open water swim; just like the swim featured in the Triathlons based in here New Orleans (foreshadowing).   Three men met the GLOOM on a mission of self improvement and bettering one’s self.

    The Thang

    • 300 yd W/U
    • 8 x 25 yd, :10 rest
      • One way Tarzan Drill (keep your head above water)
      • Other way Fist Drill (keep your hands in a fist.  This would be renamed the Chucky Stroke.  (Any PAX familiar with Son’s of Anarchy will get the joke).
    • 400 yd
      • No walls, turn at the “T”
    • 4 x 75 yd
      • Sprint 25 yd, recover 50 yd, no rest
    • 2 x 50 yd Pulls
      • Using hand paddles, count your strokes one way; on the way back, try to lower your stroke count

    Announcements:

    • The New Orleans Escape Triathlon scheduled for 10/1/17 has been cancelled by the promoters, probably for a combination of participation and cost of NOPD
    • Chalmette Track Club is hosting the PelicanMan Duathalon in Lower St. Bernard on Sunday September 24, 2017
      • This is a 2 mile run, 10 mile bike, 2 mile run.
      • Perhaps an F2 can follow for the Saints @ Panthers Game.
    • YHC is hosting a Home Brew Competition at his house Saturday and is in need of judges.  All PAX, M’s, 2.0’s, & friends are welcome.
      • 132 W Claiborne Sq. Chalmette, LA
      • 5pm till;  LSU game for 8:30
      • Bring your swim suit

    Intentions:

    • F3 Houston and all those recovering from Hurricane Harvey.

    Our Lady of Prompt Succor…Hasten to help us.

    Da Parish

  • The Day After Donuts!

    Well The Captain ate to many donuts the day before so there was a lot of guilt that caused some very sore thighs the next day.

    It was a triathlon kind of day working areas to strengthen the swim, bike, & run.

    Since The Captain isn’t much on WARMARAMA here it was.

    Side straddle hop’s in cadence X 30

    Now to the Thang:

    starting off with.

    1.) 1 Minute plank

    2.) Then up the stairs skipping as many steps as possible stretching them ham strings

    3.) Bear crawl back to start area 1 merkin at first brick column bear crawl to next column 2 merkin bear crawl to next and next up to 9 merkins

    4.) 1 Minute plank

    5.) Then up the stairs skipping as many steps as possible

    6.) Lunge walk back to starting area about 50 yards

    7.) 1 Minute J Lo’s

    8.) Then up the Stairs skipping as many steps as possible

    9.) Lunge walk back to starting area about 50 yards

    10.) 1 Minute Flutter kicks Low

    11.) jog to other end about 50 yards to exercise bands for 2 Minute swim simulation

    12.) 1 Minute flutter kicks High

    13.) Back to exercise bands 2 minutes swim simulation

    14.) 1 minute sitting position backs against wall legs at 90%

    15.) back to exercise bands 2 minute swim simulation

    To Finish with 1 Mile jog Putting Dundee in front to lead the pax since he was the newest member. through tunnel on trailhead lunge walk up hill then jag back.

    No More Donuts for this guy it hurts to much!!!