F3 New Orleans

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  • Anniversary Q

    “Success is a Journey, not a destination” – Arthur Ashe

    YHC started F3 on August 24, 2015.  There is no question that it has had a big impact on my life… both physically and mentally.  YHC wanted to explore the beatdown that happened 2 years ago (+ 1 day since I’m late with the writing) with the other 6 Pax that posted in the Okwata Gloom…. but first

    DISCLAIMER

    The Thang

    Warmup mosey around the fountain, and over to a grassy area:

    COP#1: Warmup

    20x SSH IC
    20x Imp. Walkers IC
    20x Peter Parkers IC
    20x Seal Jacks IC
    20x Hillbillies IC
    20x Parker Peters IC

    Mosey over to the lake and along the edge to the first of seven potted plants.

    OYO: Plantercides

    Pax runs to the first planter to do 10x Box Jumps, then Bear Crawl back to the start line.  Increase planter number by 1 each time.

    Rudy threw in some lagniappe sets at the end…nice job Mr. Respect – 1 day.

    Mosey over to the corner of Canal & Lakeshore Dr.

    As a group: Jacob’s Ladder

    Pax runs up the levee, does a burpee, then runs back down & Al Gore until the 6 is back.  Increase burpee count by 1 each levee run.  Stop after the 7th set since this is perfection.

    At the start of each set, YHC talked about each Pax that posted at Rock City with me when I was an FNG 2 years ago:

    1 – Amnesty: the one who gave me the name… “Well, you’re tall…so let’s name you Shorty.”
    2 – Billboard (FNG): #FNGBros…. he was EH’d by his son in North Carolina I believe…don’t quote me on it tho
    3 – Jazzy: the one who “Ain’t dere no mo’”… actually was JV’s name before he was named Jingle Vader (much better IMO)….put that in your F3 Trivial Pursuit knowledge.
    4 – Reluctant Yankee: the Nantan of F3NOLA…. I was in awe, but more importantly: See Uptown! You can leave your shell once in a while!
    5 – Tool: the one who unknowingly EH’d me…..short story is that Tool EH’d Wambach, my cousin. Wambach was sparsely active and battling through injuries; but he thought that YHC would love this F3 group and connected me to Tool about the F3 schedule/website.
    6 – Tundra: the one who went to Jordan.  Not sure on this as well, but I believe he hasn’t been back since this beatdown.
    7 – Hawgcycle (QIC): the Q who I thought was crazy for lifting/throwing rocks around… but just the right amount of crazy!

    Mosey back to the flag for some time with Mary

    COP #2: 6MOM

    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x LBTs IC
    12x Penguins IC
    12x Dying Cockroach IC
    2minx Plank-o-Rama

    Walk over to the flag, where we held the COT – Countoff, Nameorama, and Prayer.

    Thanks for letting me lead….and the memories for the past 2 years!

    Moleskin

    It’s good to reflect every once in a while.  Over the last 2 years, I have experienced what F3 is about, and I am glad that it is a part of my life now.  Last thought to leave you with: Learn to love the life journey…because there are no shortcuts; however, you can choose who you take with you along the way….and I’m bringing the F3NOLA Pax!

  • R-E-S-P-E-C-T

    All YHC is asking for is a little RESPECT.  Is that too much to ask for?  YHC woke up this morning excited to start the big day with a Birthday Q – looking forward to hearing the chorus of “Respect” from the PAX in the COT.  But before he could hear that, he first had to guide the PAX through the workout.

    YHC arrived early to enjoy the gorious cool morning – 85 degrees, 90% humidity, and a hint of a breeze.  Fall must be just around the corner.  86 was already present and waiting, one of the perks of a new baby must be the built-in random timed alarm clock.  Slowly, the 18 more PAX (including 2 FNG and even a Shorty) arrived to enjoy the glorious cool morning.  5:30, YHC gave a brief overview of F3 and issued a disclaimer, trying to follow Hawg (or should I say – “No-Show-Hawg”) suggestions from Q school – reminding everyone to be careful, watch footing, watch road crossings and modify as necessary.  Then we’re off.

    COP #1: Mosey across St. Charles Ave to the grass in front of Tulane

    • SSH x50 (the PAX quickly, and correctly, guessed that “50” might be a count for many exercises)
    • Peter-Parker-Peter x50 (each leg is a 4 count: Knee to Same Elbow, Back, Knee to Other Elbow, Back)

    Much grumbling from PAX already.  That sure didn’t take long.

    COP #2: Mosey to Wolfpack Mountain.  2 lines to Indian Run to the top.  Circle up for Explanation and practice for “50 at the Zoo”.  50 total reps of 2 exercises, with animal crawls in between.

    • Giraffes x10 (thanks for the name Shorty!)  In F3 Lexicon, these are called Mike Tysons, but YHC needed an animal name for it.  4 count exercise in plank position: Count 1 to Horizontal Squat, Count 2 back to plank, Count 3 Murican Down, Count 4 back to plank
    • Bear Crawl Down: Down the ramp 25 yards
    • Monkey Jumpers x10 3 Count Monkey Humper, 4th Count is Squat Jump (“1 2 3 JUMP” = 1 rep)
    • Duck Walk Up: Up the ramp 25 yards

    Repeat for 50 total reps (3 sets of Giraffes, 2 sets of Monkey Jumpers).  Note: Monkey Jumpers followed by Duck Walks suck, in the good sense.  I expect that combination to make a return appearance.

    COP #3: Mosey down the stairs and onto the campus quad.  Split into 4 teams of 5 PAX for “50/50” exercise.  The game: which team is first to complete 50 50-yard sprints.  Team splits into 2 – 2 go to the far end of the quad (50 yards away), 3 stay at starting line.  PAX on the far end are always doing LBC.  PAX on the near end are always doing Lunges.  1 PAX sprints across the squad, takes his place doing the exercise while a PAX that was at that end sprints back to the other side.  Rinse, Repeat.  Sprint.  Lunge.  LBC.  Sprint some more.  First team to complete 50 sprints wins.

    Team #3 led by Seaman pulled out the victory.  I know Neon and Highlights were there too, but sorry – I can’t remember the others.  Team #3 got to watch while Teams 1, 2 and 4 each did 5 burpees.

    COP #4: Mosey to a circle in front of a Loyola building.  YHC hadn’t been there on a Friday am before, but had noticed the convenient collection of stone benches – great for jumps and dips!  PAX partner up, 10 teams.  This one called “Dora 60s”, looking forward to the “Respect-Respect” milestone now out in front of YHC.

    • PAX 1: 10 Box Jumps
    • PAX 2: Dips AMRAP
    • Flapjack (apparently, Uptowners were unfamiliar with that term.  YHC tried patiently to explain it)
    • Repeat for a total of 60 Box Jumps (30 for each PAX)

    Teams count total Dips.  86 and Hasselhoff won with a total of 153 dips completed.  Enjoy your door prizes!

    COP #5: Mosey to the softest grass in town (or so the Uptowners think).  Circle up for

    • LBC x48 (age at which YHC started working out with F3)
    • Burpees x50 (10 Burpees per minute for 5 minutes).  This is a sucky way to close a workout, and really kind of a jerk move by the Q.  But it was a thoughtfully planned, and well executed jerk move by the Q.

     

    Mosey back to the Flag.  Finish up with count-off, and name-o-rama (YHC was disappointed at the grumbling when he announced his age – he expected much more cheerful screams of “Respect”!).  Named out 2 FNGs – welcome to F3 Highlights and Nemo!  Finished up with a prayer of thanksgiving, and St. Ignatius Prayer for Generosity.

    All: Thank you for letting me lead.  Bogey and Heisenburg: Thank you for introducing me to F3 2 years ago.  Roots, Jingle Vader, Bad Moon, Nemo – Thank you for inspiring me as I now join you in the Respect club.  I have truly enjoyed, and plan to continue enjoying, the workouts, the inspiration, the camraderie that F3 brings me.  I look forward to continue growing personally, professionally and physically through the example you all set for me.

    I was ready to quit after 30 Burpees at the end.  I was spent.  I didn’t think I had anything left in the tank.  Without F3, I would have quit.  With F3 – because of the example all of you set, and the belief that I need to return the favor and set an example for others, I dug deeper than I thought I could and got the 2 more sets done.  Thank you for inspiring me and encouraging me.

  • Then There Were Three

    The attendance at Troubled Waters is equal parts suffering and sustaining.  We lost a faithful weekly member when Kimchi got accepted to Ptech school and got another one when Nih was EH’d.  We still need to invite some new people, so please be EH’ing folks.  EVERYONE NEEDS to be healthier and more disciplined!

     

    Came to the AO this morning and Joe Dirt and Nih were already there with a flag in the ground.  Off we go:

     

    Mosy around the long track, stop at the fidget spinner for some warmup

    10 OH Claps

    10 Merkins

    10 Peter Parker Merkins

     

    Mosy to the Playstation for  some 3 Person Dora 1-2-3, 1 man runs, 1 man works, 1 man rests

    100 Pullups / 200 WW2 Situps / 300 Squats

    This got a little spicy if you pushed the run, but the rest period was enough that after a few rounds Joe Dirt and I started doing extra pulls to finish the ISI challenge.  Still have some work left to do.

    One more full lap around the track.

    Name-O, Count-O, quick note of appreciation for the men.  I wouldn’t have gotten out of the fartsack this morning if I didn’t know they were going to be there.  Grateful for them.

     

    Torque

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.

     

  • The River meets Kenner

    Suggested to have another AO location to add scenery to Troubled Water, so a suggestion was given to have the PAX arrive at RiverTown, where LA State HWYs 48 meets 49.

    Arrived to look things over and Torque was brave enough to come out of St. Charles parish to meet in the gloom for the beat down.

    Instructions given, not a trained trainer modify as necessary..etc …etc..etc

    Warm up

    • SSH x 20 IC
    • Windmills x 20 IC
    • Armcircles x 20 forward and backward IC
    • Keep them up – [The Kimchi special]
    • Seal Claps x 10 IC
    • Copperhead Cquats x 10 IC
    • Step-Ups x 20 NC

    While warming up, kept looking at the stairs going up on the right then coming down on the left or it could be up left, down right, a partner workout was born – Chipper understands “Born” as he has a handsome 2.0 –

    What was done , son

    Go up the steps, run or jog or walk, at the top complete 5 burpees, don’t get hit by the cyclist,  then down the steps on the other side, tap out partner and this would continue until numbers were met…

    • 100 WWII situps
    • 100 Air Squats
    • 100 Inclined Merkins

    Head over to the bench area to complete 15 sec, then 30 sec, then 45 sec static leg holds – O the pain static can bring – then planked for 60 sec more. Since it was only two of us, no monkey humpers were allowed.

    Hey Mary

    Got down to our six and completed

    • LBC x 20 IC
    • Hello Dolly x 10 IC
    • Freddy Mercury x 10 IC

    Time came to complete this first time at the AO and prayers were lifted for the PAX present and not, and our M’s and 2.0s and thanking GOD for the light show in the sky yesterday reminding us how small we are.

    -See ya in the Gloom soon – GOD Bless you all, GOD Bless F3 and GOD Bless America!

    –Thank you for the honor to Q

  • Is Q school here yet? Your QIC sure could use it!!

    Your QIC tried to start the Gloom NOT once, NOT twice, NOT three times but FOUR  times.. (🤔) This would prove not to be the only foul performed by your QIC on this mild Gloom. Wanted to start a 4IC warmup excerise toe, waist, shoulder and sky, however the QICs brain was stuck on dah 3 and could not get the count right so the PAX engaged in trying to help but to no avail… Steve in is humbleness, informed the Q at the end of the beat down that the PAX may have contributed to the brainfart the Q was experiencing, however I take full accountability for the mix up.. Enough of my justification for screwing up, let’s get started!!

    warmarama

    25 IC (Toe, waist, shoulder, sky) 3 of course

    25 IC WM

    25 IC SSH

    25 IC BK

    the thang

    Moseyed to the Tahj for our first instruction where the PAX recalled a previous beat down incorporating Crab walks (thanks for remembering Einstein)  but the Q had other B.L.I.M.MC. (Burpees, Lunges, IW, Merkins, Mountain Climbers) (2nd foul) in mind. (R/R) I know at this point some of you are pausing and asking yourselves what is he talking about.. Well ya see, the Q called B.L.I.M.P.S and if you check the Lexicon the acronym clearly determines what the PAX should do. Q just follow the order already.. 😩 Thank you Turbo and Steve for providing knowledge that the Q will use going forward.. The Q thinking he had to modify in turn may have created a new exercise. (Not really) Moseyed to the front where the PAX circled around the flag for a series of the Merkin Wave (1,2,3,4 etc. to 10). Once completed we journeyed to the parking garage where we partnered up. Man at the bottom started Plank Jacks while their partner bear crawled halfway up and then sprinted to the Top where he called back to his partner and picked up the count. Once the partner from the bottom met back with there partner they completed the remainders together till reaching 200. Utilized the low portion of the garage for some pull-ups while the other man Carioca down and back. Moseyed to the top where the Q put the PAX on there 6 for an Indian Crab walk. PAX in single file doing LBCs while the man in the back Crab walks to the front R/R 4x till the PAX reached the stairs.. Recovery walk down the steps and then moseyed back to the trailhead.

     

    Countarama, annoucarama, COT

    (Moby prayed us out)

    Appreciate the opportunity to lead gentleman.

    See y’all in the Gloom..

  • Takin it Old School – Pentateuch style

    Disclaimer….blah, blah, blah.

    Genesis – The beginning warmup

    • SSH X 30
    • Seal Jacks X 20
    • Plank Jacks X 20
    • IW X 20
    • Abe G’s X 20

    Exodus – Through the wilderness, Moses/Q led the Isrealites/Pax to Mt. Sanai

    • Bear Crawl 20yds
    • Sprint  200 yds
    • Peter Parker crawl 20yds
    • Sprint 200 yds
    • Lunges 20 yds
    • Sprint 200 yds to NOMA

    Leviticus – Isrealites/Pax learn how to offer sacrifice and conduct themselves in the temple they are building.

    • Jack Webb X 10 merk/20 ap  You’re not ready…. 2 more.
    • Mosey to Great Lawn

    Numbers – Yes it does Sukkot!  Sacrifice Bulls/Merks, Rams/Burps, Sheep/Squats, Goat/Sprint across lawn

    • 15th Day of the 7th Month
      • 13 Bulls/Merks
      • 2 Rams/Burps
      • 14 Lambs/Squats
      • 1 Goat/Sprint across the lawn
    • 2nd Day
      • 12 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 3rd Day
      • 11 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 4th Day
      • 10 Bulls
      • 2 Rams
      • 14 Sheep
      • 1 Goat
    • 5th Day
      • 9 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 6th Day
      • 8 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 7th Day
      • 7 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 8th Day
      • 1 Bull
      • 1 Ram
      • 7 Lambs
      • 1 Goat

    Deuteronomy – One God/One Pax

    • LBC’s X 30…..Slow down at 20
    • Hello Dolly X 20
    • Am Ham X 10

    To the flag….and 3 more Burpees.

     

    Count off, NameOrama, FNG, Prayer, and coffee

    Special thanks to Hawg, co-creator.

     

  • Total Eclipse of the Fart(sack)

    Sorry guys, couldn’t help myself with the title there.  Ocho did indeed fartsack to go see the eclipse in Tennessee (I’m assuming a video will surface of him bear crawling up a mountain, in which case, totally excusable), but this was more about YHC fartsacking twice last week.  That’s not terrible in the grand scheme of things, but then also being out of town for Grundy’s epic mothership beatdown Saturday and having to hear all the mumble chatter about everyone’s legs killing them, it sure felt like I missed a lot.  So today’s Q was a bit selfish, designed more to punish me than anything else.

    Here’s what went down:

    Started things off with high knees to get everyone’s aching legs back in working order.  20x IC.  Drop for 10 OYO burpees.  Plank up for Peter Parkers, Plank Jacks, Parker Peters, and back up for butt kicks, all 20x IC.  Legs, legs, legs.

    Mosey to Ei’s benches (which somehow no one in this PAX knew existed??), hit some Freak Nasties, followed by left leg Bulgarian Split Squats, Freaks, Right Leg BSS, Freaks – all 15x IC.  T-claps to Shooter, who was going so deep on these splits, he nearly took down one of the concrete benches.

    Mosey back to the Trailhead corridor for a partner routine: 1 man does Merkins while the other sprints the walkway and back, then swap.  Up to 100.  Then onto 100 Jump Squats, but instead of sprints we turned around and hit the trailhead stairs, up and back.

    Mosey back to the benches: Freaks, left leg Step-ups, Freaks, right leg Step-ups, Freaks, all 15x IC.  More grumbling about legs and how YHC wasn’t present Saturday, so couldn’t possibly know the pain the PAX was in.  Yeah, yeah, yeah…

    Mosey to the grass for Captain Thor, up to 10 big boy sit-ups and 40 Putins.  Then finish off the thang with Burp ‘n Merk, all the way up to 10.  T-Claps to Grundy, who not only went up to 10 while the rest of us were gasping and groaning, but also went all the way back down to 1.

    Quick Mary of Flutters, Hello Dolly’s, Freddie Mercs, 20x IC, then Jane Fonda’s (R&L) and quick pulses (R&L), 15x IC.

    You guys are beasts, thanks for letting me lead.  Keep on pushing.

  • 610 Stomp #104

    Not sure if Rudy got the memo but he was scheduled to have the Q today.  Probably enjoying the best sleep of his life dreaming about experiencing the Path of Totality….

    Anyway, here’s the thing: run 15 min out past the museum and down the bayou; and back.  OYO, 15 min on track of sprinting the straight aways and jog/walk the curves.

    Back at the flag we knocked out LBCs until time was up.  T-Claps to the almighty Woz for showing up for the COT after posting solo for the Coastie.

    Countoff, namerama, announcements, shoutouts, prayers.

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye