F3 New Orleans

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  • Gotta Be!!! F3!!! Good For You!!! Good For Me!!!

    18 men (yes you read that correctly) showed up on this “beautiful” morning ready to start off their day right. With three new faces (and one pair of some very fashionable jeans) the PAX did it’s best to circle up to get this beatdown started. I shared with the group a simple concept that I wanted them to keep in mind going into today. I wanted them to realize that in the moments when you want to quit arise (and there were many of those moments that were about to come in this beatdown), your desire to succeed has to be greater than your desire to quit. And when that desire is waning, look around you and draw strength from your brothers around you.

    With that in mind we started moseying towards the playground. But this wasn’t an ordinary mosey, this was the debut of an F3 running Cadence that YHC threw together that morning to inspire the troops. It went something like this with the PAX sounding back each line:

     

    Wake up, wake up, brothers F3…
    If you want results you’d better stick with me…

    Now I’m not a trainer can’t you see…
    So you can’t sue me legally…

    Set some goals that will stretch you…
    And you’ll get better through and through…

    Now I can’t promise a body like Tank…
    But if you don’t fartsack you’ll lose some weight…

    What does F3 do for me?
    It gets me stronger physically…

    What does F3 do for you?
    Better workers and husbands too…

    Gotta Be!
    F3!
    Good for you!
    Good for me!

    Gotta Be!!
    F3!!
    Good for you!!
    Good for me!!

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Ended with a battle cry.

     

    Way to go everyone for bringing some enthusiasm to the cadence!!! Ocho sounded like he was about ready to be deployed!

     

    The Thang

    PAX stopped to circle up for our first exercise:

    Peter Parker holds. Hold your knee to your elbow for a 10 count and then do the other side. Total reps were 12 (6 per side).

    Moseyed to the park for the six pack exercise:

    1 merkin(with leg raised for added difficulty) in the fountain area and 5 pullups at the swing set and continue increasing and decreasing the numbers until you are at 5 merkins and one pullup. The QIC called it after everyone reached 5 merkins without attempting to reverse since it was incredibly sweaty on the bar. We started to mosey back and stopped for our next exercise. WMD crawls.

    WMD crawls are where you do 10 steps with a wide stance crawl and then do 10 wide merkins. You then do 10 steps at a regular merkin hand position and do 10 merkins. You finish with another 10 crawls this time in a close hand position and do 10 diamond merkins.

    After that we did 12 IC reps of Freak nasties and Curb Alberts

    Then we did circle burps. Or line burps. Everyone does quick steps or high knees while everyone takes a turn calling down. When someone says down everyone hits the deck and then returns to quick steps/high knees. With 18 people, the burn was real. But the burn was only going to get worse.

    At this point is where we began our Burn Series. The burn series is a sequence where we work legs in this pattern. 15 full motion reps, 15 pulsing reps where you don’t completely raise out of the rep, and then immediately followed by a 30 second hold. Sprinkled after every burn series exercise was a non leg exercise as well and a slow progression back towards the “flag” (The flag was MIA today).

    The first in the series was the sumo squat. One immediately realized that this was going to be an extremely painful endeavor. This is where mental toughness was so important.

    The burn series then progressed as followed:

    • Alternating dancing staggered merkins (12 reps).
    • Regular Squats (burn series)
    • Inch Worm Pushups (12 reps)
    • Donkey kicks each leg (burn series)
    • Worst merkin ever (series of crucible, regular, and diamond merkins to 24 total reps alternating each rep)
    • Lunges Each Leg (burn series)
    • Bridge Burner Core Exercise (start in a banana, come up to a boat, do 4 Putin’s, and return to a banana for 8 reps)
    • Mosey to rips
    • Calf raises on parking twinkies (burn series)
    • Mosey to “flag”
    • 12 IC alternating shoulder taps
    • 12 IC Carolina Dry Docks
    • Jane Fondas with a raised hip on second side(burn series)!!!
    • Burn series complete

     

    Circled up for the paparazzi (Captain Sparkles) and counted off and named our newest members. Welcome to Milkman, Bushwacker, and Wrangler!

    Splice prayed us out.

     

    Who knew that not moving could be some of the hardest exercises ever!!! What a tremendous showing from each and every one of you guys today!

    It was amazing seeing the determination from the PAX to get through this devious little beatdown. I couldn’t be prouder to be a part of this group and to call myself an F3 brother.

     

    (P.S. By the way turtle, the workouts aren’t getting easier you’re just getting stronger my friend!)

     

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Until next time!

    Grundy

  • Are we just going to do warmup exercises?

    Your QIC started the morning with an explanation of what the Milestone Marsh would entail. Simply planned just 8 simple exercises done Tabata style. For those less inclined to google or lookup what it means, let me splain.. 20 sec of  work at 100% followed by 10 sec of rest R/R 8x  followed by a 1 min rest at the completion of each exercise. So total in all 5 min dedicated to each exercise with 2min and 40 seconds of actual work, Grundy check the math as you know I tend to exaggerate at times :). See splaining can be easy sometimes.

    Tabata begin

    First exercise the SSH, remember guys 100% so by round 8 the calves are feeling it. Second IW, at this point Turtle begins to think we are just warming up, which technically we are however your QIC knew that would be short lived as we took to plank with the third exercise the MC.. With perspiration hitting the court and  heart rates increased let the groaning begin with the Merkin for number four.. This proved to be extremely taxing as the PAX began grunting, spitting, moaning, etc. many of the PAX including the QIC had to modify with the knees on the court to finish ripping out the rest of the set.. Let’s hit the jungle gym to do some pull-ups for number five or should I say Australian modifiers (brutal at this point).. However, would an exercise have any fulfillment without the Burpee, but of course not set six. Steve and Grundy great job blowing through the Burps!! No workout is complete until we touch all muscle groups gentleman.. Number seven the squat, no half squat ladies full 90 degrees deep on the heels head held high chest in front. And last but not least we closed out with the BK, great high pace to complete with the heart rate pumping..

    countarama, annoucarama, COT

    Thank you brothers for allowing me to lead and start the week off right with a workout..

  • 3 Bears

    So, we had an interesting PAX this morning.  I picked up Rinse, a 6 year old stud athlete, and met Nih at the AO.  And off we went each of us about a decade and a half different in age from the next closest one. Someone watching the three of us burp and mark and count and pray might have felt like Goldilocks stumbling into the bear’s home.

     

    No worries.  The Troubled Water crew takes great pride in beating down a diverse PAX.  We’ve been acclimated by suffering the indignity of watching Joe Dirt do his workout, then do ours, then bang out more pushups while we suck for air and ring our shirts dry.

     

    Off we go.

    Warmup with some arm circles, ssh’s, merkins, a little core work and take a lap around the park to the fidget spinner/water fountain area.

    Getting It

    Burp and Merk: 1-10 and back to 1

    Burp and Groiner: 1-10 and back to 1

    Burpees: 1-10 and back to 1

    Small bead of sweat are beginning to be visible on Rinse now.  I’m drenched thoroughly. Nih is almost dead.  I feel like I’m doing this right so far.

     

    Mosy to the PlayStation with some butt kicks, high knees and prisoner walks

    4 Rounds:

    10 Pull Up Timer

    Other pax work until the 10 pull-ups are done

    High Plank Hold

    American Hammers

     

    About now, I notice that Rinse is really sweating.  Breathing heavy and everything.  Still moving like an Automaton through the work, but his humanity was peeking out.  Nih, on the other hand, scaled the pulls and has recovered nicely.  I’m still sweating far more than than should be possible.

     

    Mosy across the street and sprint up the Levee for some:

    Quadriphelia

    4 Rounds,

    Running down the hill, Running backwards up the hill and performing 4 squats at the top.

     

    Head back across the street and to the playground for some Mary.  I’ve decided that all Mary should involve hanging from something.

    Round Robin Q/Q school Mary

    One of my first posts at Okwata, Hawgcycle circled everyone up, and we did a round robin Q.  He explained how we call out the exercise, begin the work, do cadence, and I wanted to expose these guys to it as well.  So, I gave an explanation of how we would do the Mary.  How we start the exercise, keep cadence and off we went.

    Hello Dolly

    Box Cutters

    Hanging Leg Raises, one leg at a time

    Freddie Mercuries

    American Hammers

    Knee Ups

  • Uptowner – Farmer Carry

    When I checked the Q sheet this morning and saw that it was Shorty, I made a comment to Circus that I didn’t think he was going to be there.  Circus asked, “Why dad?” I had to explain that Shorty is a busy professional and that he has deadlines and such and can’t always fulfill his role as the Q.  Well, that answer satisfied his curiosity but I knew better though experience.

    We pull up at the Uptowner and there is no Shorty to be seen.  A few PAX mosey up and even Fracsac with the Shovel Flag but no Shorty.  It’s 5:30 am….someone needs to lead.  Needless to say, I volunteered and the party gets started.

     

    WARM UP

    30 IC x SSH

    20 x Low Slow Squats

    15 IC x Merkins

    20 IC x Arm Circles (10 forward and 10 backward)

     

    THE THANG (1) 

    We grab buckets of sand (55 lbs) and water (35 lbs) and then a heavy rock and circle up by the flag.

    Set one OYO, plank and wait

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (right leg propped up on bucket)

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set two OYO, plank and wait

    20 straight leg deadlifts with rock

    20 Bulgarian Split Squat (right leg propped up on bucket)

    20 straight leg deadlifts with rock

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set three IC

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the bucket (to make it harder, place one foot on the bucket and the other extended away from your body)

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the Bucket

     

    THANG (2)

    BLIMPS with a one arm farmer carry of the bucket to each utility pole.  (Total distance covered 300 yards)

    From the flag, we (a) one arm farmer carry the bucket to the first utility pole (25 yards) and do 5 Burpees.

    (b) one arm farmer carry the bucket to the second utility pole (25 yards) and do 10 Lunges each leg

    (c) one arm farmer carry the bucket to the third utility pole (25 yards) and do 15 Imperial Walkers each leg

    (d) one arm farmer carry the bucket to the fourth utility pole (25 yards) and do 20 Merkins

    (e) one arm farmer carry the bucket to the fifth utility pole (25 yards) and do 25 Plank Jacks

    (f) one arm farmer carry the bucket to the sixth utility pole (25 yards) and do 30 Squats

     

    Time is running out so we head back to put the buckets and rocks back in their place and do 15 IC x Slow Dying Cockroach and 20 Get Ups.  I loved the Get Ups so much I brought those back this week.  All the new people appreciated the difficulty.

     

    Countoff, Namerama, Announcements, and a prayer for strength and a renewed mindset of serving others.  It is a blessing and honor to serve the NOLA PAX!  Thanks for letting me lead!

     

     

     

     

     

  • Black Cat Appreciation = EXPLOSION Appreciation

    It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
    Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

    YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

    Mosey around the fountain and onto the lakefront for:

    COP #1: WARM UP
    20 X SSH
    20 X Hillbillies
    20 X Mtn Climbers
    20 X Imperial Walkers
    20 X J Lo’s
    10 X F/B Arm Circles

    Mosey down a bit and line up facing the lake.
    Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
    20 each leg
    10 each leg

    mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

    10 X Plyo Merkins (Clap hands after exploding up)
    Pick a partner and race to the top of levee
    10 X Squat Thrusters (Plank exploding to squat)
    Frog jump across median
    Pick a partner and sprint down
    10 X Reverse Lunge Knee up (each leg)
    Long Jump across median
    10 X Alternating Lunge Jumps
    Pick a partner sprint up and mosey down to starting point

    Rinse and repeat subbing out sprints for quick indian runs

    COP #2: MARY
    20 X LBC
    25 X American Hammer

    Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

    Moleskin:
    – T shirt order is open now. Last chance to get original logo shirt
    – Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

    Thanks for letting me lead.

  • Ride the Shark

    Three men showed up to grow and swim…

    -100m freestyle

    -25m sprint

    Rinse and Repeat until time runs out…or if you’re Triple Shift, you swim until you hit 1000m.  Show off….T-Claps!

    Countoff, namerama, announcements, shoutouts, prayer.

    (DISCLAIMER: Title and Graphic have nothing to do with the workout or the pax…just because)

  • The Sweet Sweaty Scramble

    5 PAX plus your QIC embarked on this thick Gloom to bring some added moisture to the Northshore Scramble. Someone call the Mandeville public works department and let them know we will be adding some moisture to the asphalt, which will fill the storm drains… Wait do we have those on the Northshore? If so they may need to turn on the pumps!!!

    The thang

    Began our journey across East Causeway approach along the regular route stopping at the Mandeville elementary parking lot. The pace setters (Butt Splice welcome back) joined in on some SSH to allow the stretching folks in the back to catch up and rejoin the PAX. Continued our journey through the neighborhood circle and down to sunset point. T-claps to Turtle for achieving his goal of not stopping through the Scramble on this Gloom. Upon return we joined in for some more SSH. Once everyone was accounted for with 10 mins remaining we Moseyed over to the monkey bars for a series of 6,5,4,3,2,1 pull-ups with 10 Merkins in between each number. Total 21 pull-ups and 60 Merkins OYO.

    Countarama, announcements, COT

    T-claps to Sea Bass, Turtle (VQ) 8/31  and Ocho stepping up to Q the next 3 weeks..

    Appreciate my F3 brothers allowing me to lead this morning, see you Saturday..

  • Ready Player One

    Well this has nothing to do with the novel or the upcoming movie Ready Player One. No this has to do with having one player today at the “playstation” and the “xbox” (the jury is still out on this name for the tennis courts). Anyway it works for today. 0530 came around and YHC was ready to take on on for what YHC planned, which was nothing.

    Warm Up

    • SSH x33
    • Windmills x10
    • Hip Circles x10
    • Frankenstiens x13
    • Arm Circles x10 ea FWD/BWD

    Next YHC moseyed to the “playstation” to perform pull ups x10. When completed YHC moseyed around the “xbox” and then entered to perform 4 corners. Corner 1 merkins, C 2 werkins, C 3 staggered marks L/R, C4 diamond marks. First round 20 at ea corner then went to 10 and final round 5. Next time for some Jack Webbs but with squats and squat jumps. Going to 10 squats and 20 squat jumps. Headed over to the “playstation” to do 10 more pull ups then moseyed to the VSF for some Mary.

    Mary

    • Extended Merican Hammer x10
    • J Lo’s x10
    • LBCs x33

    This birthday started with a great workout but calling all PAX who know anyone in the Destrehan area who would like to join F3. As always. Embrace the suck and drive on.

    Kimchi

  • Q Was MIA So Captain Q took it!

    Well EIEI must have been dreaming about queuing because he was MIA. So captain took the pleasure of leading the PAX.

    Endurance was the name of the game.
    Ten count what’s that?

    The Thang

    25 Side straddle hop
    20 windmills

    Jog down trailhead to other side of tunnel and back.

    Time for a stage performance.
    On stage 50 Merkens at your own pace
    Then jog to top of stairs hitting every step and back to stage.
    On stage 50 Little baby crunches
    Then jog to top of stairs hitting every step and back to stage.
    On stage 2 min. Plank on forearms
    Then jog to top of stairs hitting every step and back to stage.
    Ok Turtle give me a ten count.
    Next on stage 1 min. super man like belly down swim like movements left arm up with right leg up rotating arms and legs.
    Yep you guessed it jog back to top of stairs and back to stage.
    On stage bear crawl around stage.
    Off Stage 25 incline Merkens against stage.
    Off stage partner up 50 sit ups
    That’s a wrap!

  • Long Live the King

    News Story on the Funeral of Elvis Presley

    “Values are like fingerprints. Nobody’s are the same, but you leave ’em all over everything you do.” –Elvis Presley

    40 Years ago today, Elvis Aaron Presley, the King of Rock & Roll, was found dead in his Memphis home dubbed “Graceland”. Elvis, alongside his Mother Gladys, his father Vernon, and Grandmother Minnie Mae Hood aka Dodger still rest in Graceland to this day.  Thousands of mourners gathered in Memphis in the days to come to pay their final respects to the man that defined a generation and changed the world as it was known.

    In honor of the legend, YHC crafted a special Elvis themed beat down. Disclaimer….

    The Thang…

    “Don’t Be Cruel” to me Q, but we need to offer up a little downPAINment – Burp & Merk 2:03.

    YHC doesn’t mean to be cruel though, just wanna be your “Teddy Bear” – Bear Crawl; Crawl Bear Suicide 1:48

    We can’t go on together with “Suspicious Minds” but we have to – Indian Run to NOMA

    Find your Memphis Mafia and check in at the “Heartbreak Hotel” – Heartbreak 1, 2, 3’s (Dora 1,2,3 with a hill).   100 Merkins, 200 Squats, 300 LBCs.

    Due to excessive use of heart medication, Elvis was “All Shook Up” and collapsed due to heart failure on the throne – People’s Chair 2:00

    Elvis was a great dancer, especially in the movie “Jailhouse Rock” – Walk like an Egyptian (Indian Run w/ Lunges) last pax “jailbreaks” to front, Jailbreaker  takes the radio.

    We may not have time for an encore, after 1 round of Walk like an Egyptian, mosey to the VF for some Priscilla.

    We always comeback to the flag after a COP, so why not the ’68 Comeback special…”If I Can Dream” – ABC’s spelling “ELVIS PRESLEY”

    And now, the King is singing on that stage in the sky, but he came from nothing, almost like he was “In the Ghetto” – Weezy Jefferson’s x 15 IC

    The clock strikes 6:15, Countarama, Namearama,

    Announcements:

    • Son of a Saint meeting tonight at the Cellar Door (916 Lafayette St.) in the CBD 6:00-7:30
    • Yoga at Tchoup Yard next Wednesday. 5:30 5K, 6:30 Yoga, M’s are welcome; 2.0’s are not
    • New Orleans Escape Tri Training Groupme is now available, contact YHC to join. The 6 week training schedule starts next week.  FOR THOSE WHO PREFER NOT TO SWIM OR BIKE OR RUN, THERE ARE OPTIONS AVAILABLE I.E. DUATHLON, AQUABIKE, AND RELAY TEAMS.  Click here for race information
    • If any PAX are interested in joining the Krewe of the Rolling Elvi, contact YHC or Seaman and we will nominate you for the Memphis Mafia (a stepping stone to becoming a Rolling Elvi). www.rollingelvi.org
    • The FINAL print of the current F3Nola shirt design is taking orders now.  Click here to order your F3 NOLA shirt.

    BOM for understanding of our fellow man and an end to hate.

    Moleskin:

    • Should there had been an encore, we would’ve slowed it down nice with “Can’t Help Falling” – Tunnel of Love. There’s always January 8.
    • TClaps to Reluctant Yankee on his EHing of Sap.
    • Sap, welcome to F3.

    Thank you for the opportunity to lead, Thank You Very Much,

    Da Parish