F3 New Orleans

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  • Improvising at the Birdcage

    “Ruck this!” – Birdcage Pax

    First GrowRuck AO training of the season!  Hawg, Cowbell and YHC wanted to launch the first one at an Uptown AO to spark some more interest from the NOLA Pax….stuff like “Look at how cool there bags look!” & “Wow, I wanna join in the fun too!!” & “Where do I sign up??”.  Cowbell & YHC were clown-carring and talking about cool things to do with rucks, and YHC was going to incorporate them all into the glorious beatdown.  Cowbell and YHC thought the Pax would be ready to go in the Birdcage gloom:

    PUMA puma backpack GIF

    Instead, we got this:

    South Park unsure sharon marsh standing stephen stotch GIF

    No one knew what to do…We were saddened.  Not even JV or RY had theirs!  Oh well, time to improvise… but first…DISCLAIMER

    The Thang

    Let’s mosey…Cowbell & YHC threw our rucks in his truck bed (blah)….around the parking lot, and over to a grassy area by the bandstand. You see, there was a ruck beatdown in my head, and I had to abort my plan (this is why I never plan these things anymore) and come up with something on the fly…time to think during the warmup

    COP #1: Warmup…( + Shorty’s thoughts)

    10x Burpees OYO…(maybe we could do team stuff like Dora…or maybe we could just do Burpees for 30 minutes <–half joking on that one)
    10x SSH IC
    9x Burpees OYO…(what am I going to do?…Elevens??….I wish some of The World was here, they would know what to do…Man, the Pax should’ve just brought their rucks!!)
    10x SSH IC
    8x Burpees OYO…(Got it! – complete Warmup after this one!)
    10x SSH IC

    More or less what happened.  I think Quick Draw called me out by saying “He’s just making this up”….Yes, my friend, I was.  Mosey over to the bottom of the bandstand by the pond, and partner up in groups of 3 Pax.

    Circuit #1:  Merkincides / Storm the Beach

    Pax A: Merkincides down lamp post alley.. 15x Merkins each time you are at the startline (75 Merks total). Once done, mosey back to Pax B & C to complete the round.  [Timer]
    Pax B: Pax 1 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Planks until Pax C tags you out.
    Pax C: Pax 2 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Sumo Squats until Pax B tags you out.

    Each group of 3 Pax cycled through the job roles one time.  Great job men!

    Mosey to the half way point in lamp post alley, and partner up into a group of 2 Pax.

    Circuit #2:  8-count Body Builders / Animals – courtesy of Hawg’s email preview (Tclaps for the idea).

    Pax A: AMRAP x 8-count Body Builders IC…got through about 8 – 11 reps of these each set.
    Pax B: Bear Crawl out to a lamp post, Frog Hop back to the start [Timer]

    Each group of 2 Pax cycled through the job roles two times.

    Mosey to the end of lamp post alley by the track.

    COP #2: 6MOM

    12x Crunchy Frogs IC
    12x Putins IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Real Freddie Mercury IC

    Mosey to a grassy area near the virtual shovel flag (VSF).

    COP #3: Plie Work – a Plie is a low squat, toes pointed out at a 45º angle. Pax held this position and did the following:

    8x Front Claps IC
    8x Above Claps IC
    8x Wing Flaps IC
    8x F. Arm Circles IC
    8x B. Arm Circles IC

    Done! Circled around the VSF, where we held the COT – Countoff, Nameorama, Shoutouts and a Prayer.  Thanks for letting me lead!  Maybe next time there will be more rucks!

    Moleskin

    • On a serious note, F3 beatdowns will get you prepared for a GORuck event.  If you are having doubts about making it through the event, rest your mind since our F3 training has the combination of cardio & strengthening you need be ready for the event.
    • That said…GrowRuck 03 is 06.10.17.  Just sign up… everybody is doing it!
    • Check the F3NOLA emails…lots of great stuff in there!

     

  • 2 Pax at the Coastie

    A PAX of 2 gathered in the gloom.   Lights on, clipped in, ready to ride Lakeshore Dr. Loop.   ~14mi ride for each rider, averaging 16-17mph.  Great ride!!!  Fat Tires welcomed!!!

    Moleskin – If you are intimidated by the road riders, sign up for a Q and slow them down.   We welcome the change of pace.

     

  • WAS-NOW. One HIM changed at a time, Through F3

    #Lexicon

    WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

    Brothers

    In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
    Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

    If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

    And below are a few lexicon characteristics to use as examples

    ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

    ADVERSITY: A challenge to Acceleration created by Obstacles.

    APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

    ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

    CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

    COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

    COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

    COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

    DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

    EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

    EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

    FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

    FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

    FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

    WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

    IMPACT: Forcible contact to strong effect. (Q2.1).

    IMPACT COMPONENTS:

    Influence
    Missionality
    Positive Habit Transfer
    Accountability
    Correction
    Targeting

  • 610 Stomp – No Rucks Allowed

    YHC strolled up in the gloom, seeing the usual gang of ne’er-do-wells. Overheard lots of mumbling about no rucksacks this morning. “Saw Rudy was Q, so I left rucksack at home.” Wise men, these guys. There would be no rucks today. Just the usual Rudy special: runs and sprints. Disclaimer, then the 5 PAX were off.

    30 mins out-and-back on the Bayout St John route. YHC enjoyed the run with FracSac covering 3.5 miles, watching Shorty and Cowbell disappear ahead of us in the gloom. Morning humidity serves as fresh reminder of what’s looming in the summer months.

    Sprint-a-thon at the track.  Rinse and repeat the following cycle for 5 laps (around 10 mins)

    • 100m sprint
    • 100m recovery mosey
    • 200m sprint
    • 100m recovery mosey

    Thank you, Shorty, for pushing YHC to keep trying to get faster.

    Return to VSF (where are the flags???? The PAX is nearly unanimous in pointing fingers at Hawg).  Finish with round of BB Situps OYO for 90 seconds.

    Count-off, Name-o-rama.  Announcements, including call out of upcoming (June 7th) F3 sponsoring of NOTC Summer Series event.  More to come in early May.  Put on your calendar, though: week of GrowRuck.

    Finish with a prayer.  YHC asks for wisdom for world leaders.  Conversation with 17 year old son, turning 18 this summer.  I hope and pray that the world offers peace and prosperity for him, and for all people.

  • Lafitte’s Plunge #11 with 11’s

    Some PAX have never taken the opportunity to take Lafitte’s Plunge. The concept of swimming is mundane and boning…back & forth, back & forth, back & forth. The truth of the matter is, the PAX is right.   Let’s see if we can switch it up.   Disclaimer…

    The Thang

    • 200m W/U
    • 11’s! – 1 Jump Squat in the shallow end; Freestyle 50m; 10 Verkins in the deep end

    I cannot speak for the entire PAX, but YHC completed the final set as the clock struck 6:15.

    Count off, Namorama, Announcements, Intentions, Prayer – Remember the reason for the Easter weekend.

    Thank you for the opportunity to lead; all are welcome at the Plunge

    Da Parish

     

  • Same as Wednesday except it’s backwards

    (sbuıɥʇ ʎɟıןdɯıs oʇ uo ʍou ɯoɹɟ “uosɐǝɹʇ ǝɥʇ” ʇı ןןɐɔ ʇsnظ ןן,ı˙˙˙ʇı ,ɟ˙˙˙ɟɟq s,ɐʞɐʌı ɹo uosɹǝןןıʇ xǝɹ ǝɥʇ ɹo suoıssǝs ɟɟǝظ ǝɥʇ ɹo uuʎןɟ ןɐǝɥɔıɯ ǝɥʇ ɐʞɐ osןɐ) uıɐbɐ ʇsıʍʇ uɐıssnɹ

    02x ʇqן ’02x ɔqן

    02x (ǝuoʇs ɹǝboɹ ǝɥʇ ɹo ʇɹoɟɐuɐɯ ןnɐd ǝɥʇ ɹo ǝbɐd ɹǝʇɹɐɔ ǝɥʇ ɐʞɐ) ʇsıʍʇ uɐıssnɹ

    :ʎɹɐɯ ɹoɟ doɔ ןɐuıɟ

    ʇɥbıן ɥʇɹoɟ puɐ pɹıɥʇ ǝɥʇ oʇ ʇɐǝdǝɹ uıɐbɐ sɯظdqɥ ǝʌıɟ uǝɥʇ puoɔǝs ǝɥʇ oʇ ʞןɐʍ qɐɹɔ ‘suıʞǝɯ-ʞɔɐظ ʞuɐןd-ǝǝdɹnq ɟןɐɥ ǝʌıɟ uǝɥʇ ʇɥbıן ʇs1 ǝɥʇ oʇ ןʍɐɹɔ ɹɐǝq :sʇɥbıן ǝɥʇ ʎq ʞɔɐɹʇ ǝɥʇ oʇ ʎǝsoɯ

    51x nןןɯı ’52x nsןן ’51x dn bǝן ʇɥbıɹ uıʞɹǝɯ ǝuıןɔuı ’52x nsןɹ :sǝɥɔuǝq ǝɥʇ oʇ ǝɹoɯ ǝɔuo

    (spuoɯɐıp puɐ sɹɐʇs) suıʞɹǝɯ puoɯɐıp 5 ɥʇıʍ pǝuıʍʇɹǝʇuı sǝpıɔıns sdɯnظ ɹɐʇs ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ ʞɔɐq

    51x ɹ sǝbunן ʇıןds uɐıɹɐbןnq ’51x sdıp ’51x ן sǝbunן ʇıןds uɐıɹɐbןnq ’02x sdıp :sǝɥɔuǝq ǝɥʇ oʇ ɹǝʌo

    spɹɐןןoq ǝɥʇ ʇɐ suıʞɹǝɯ 5 ɥʇıʍ pǝuıʍʇɹǝʇuı ʇɥbıן ɹǝd ǝuo ʎq buısɐǝɹɔuı uǝɥʇ ǝuo ʇɐ buıʇɹɐʇs – sǝpıɔıns dn-ǝǝuʞ ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ

    02x ʇɐnbs ʍoןs ʍoן ’51x dd ʍoqןǝ ’51x ɹǝʞɹɐd ɹǝʇǝd ’02x ʍı ’51x ɔɯ ʍoqןǝ ’51x sɹǝqɯıןɔ uıɐʇunoɯ ’02x ɥss :dn-ɯɹɐʍ ǝɥʇ – doɔ ʇs1

    Back to the flag – count off, name-o-rama & prayer

     

  • CCC10K

    The Crescent City Classic was upon us again, signaling a farewell to the cooler days of spring.  Several PAX decided to join the thousands of runners and walkers on the 6.2 mile course that led from the Super Dome to City Park.  Although the runners in the PAX posted some outstanding times, none came close to the winner.  The official winning time was 27 minutes and 52 seconds, which equates to approximately 13.4 MPH.  To put this into context, the average speed of a mountain biker is said to come in at 13 to 15 MPH.  YHC considered EH’ing this amazingly fast Kiwi runner, but YHC failed to catch up to him.

    There was some great F2 enjoyed by the PAX at the after party, where men of F3 cheered as loud as possible for Da Parish and his crew at the costume contest.  T-Claps on coming in Third!

    T-Claps to Hawgcycle for posting to the Mothership, running to the Super Dome, and running the 10K!  It appears Hawgcycle has raised the bar once again!  Well done!

    Members of the PAX always push each other to better, and this is what keeps YHC returning for more.

    SYITG!

  • GrowRuck 03, NOLA – June 9th-11th 2017

    GrowRuck 03 will take place over the weekend of June 9-11th in the Big Easy. Unlike other challenges undertaken in the French Quarter, this event will leave you fulfilled and feeling like you can conquer the world, rather than empty on the inside (remind me to tell you the story from my wilder days that includes Hurricanes from Pat O’Brian’s and the craps table at Harrah’s Casino).

    What, you ask, is GrowRuck? It’s simple: GrowSchool + GORUCK Tough challenge. In one weekend, you’ll get, 1stF + CSAUP + 2ndF + F3 Leadership Development & Training. For more information on GrowRuck, check out this post.

    In an effort to keep this event focused on building the local regions, we are initially limiting registration to the pax of New Orleans Texas and Mississippi and and the guys leading the GrowRuck/GrowSchool initiatives. If we have any space left a couple months out we may open up registration to other pax.

    Weekend Schedule

    Here’s what we’ve got planned for you guys.

    Friday, June 9th

    • 2ndF Event (Details coming soon)

    Saturday, June 10th

    • 07:00 – Convergence led by Dredd & OBT: The men from the three local regions will participate in a Saturday morning convergence.
    • 08:00 – Coffeeteria
    • 09:00 – 11:00 – GrowShool led by Dredd & OBT
    • 18:00 – GORUCK Tough Challenge launches

    Sunday, June 11th

    • Sometime in the AM, GORUCK Tough Challenge concludes

    Cost

    The cost to participate in the GORUCK Tough Challenge is $100 and while we’d like everyone to participate in the entire weekend, we understand that’s not always possible. We welcome any local pax to join us for the 2ndF event on Friday night, and the Saturday morning workout and GrowSchool. As we finalize details for the Friday night event, we’ll make the cost of that event public.

    To HC, please comment below then mash this link to signup via GORUCK.

    Training

    If this is your first GORUCK event, I’d encourage you to participate in some ruck workouts, and put a bunch of miles in with your ruck on, and DON’T run with the damn thing on your back. For more training tips, we’ll have some hard-core ruckers on the GrowRuck 02 Facebook page that will be happy to answer your questions.

    Gear

    The most frequent question asked when an F3 group begins to look into doing the Challenge is “do I need to buy a $300 backpack”. The short answer is no. A GORUCK ruck is not required (FYI: the Rucker model goes on sale from time-to-time for around $100). Also, many guys pick up second-hand rucks at Army surplus stores, eBay, or Craigslist. Or get on Twitter and ask about borrowing a ruck — there are many in the F3/GRT community who are happy to loan theirs out.

    If you decide you want a GORUCK ruck, they will give you a 10% discount on gear once you sign up.

    Besides a ruck, you’ll need some bricks for weigh, a headlamp, and a hydration bladder. Additionally, you’ll want to pack a few snacks, an extra pair of socks, a windbreaker or light jacket, $20 cab fare, and your ID. Check out Jason’s video on packing for a challenge. Trust me, you don’t want to bring what you don’t need. Protip: Leave your phone in the car, regardless of what Jason says in the video.

    What Next?

    If you’re ready to take the plunge with your buddies and HC for GrowRuck 02, do this stuff, in this order:

    1. Comment below, say something clever, and prepare to GYMR (get your mind right).
    2. Signup at GORUCK here and pay your $100.
    3. Ask to join the Facebook GrowRuck 03 page (only after you’ve registered).
    4. Start training.
    5. Stay tuned for more details…

    Important Links

     

  • Troubled Waters

    Warm-up
    2 rounds:
    • 10 m Sprint Backwards
    • 10 m Sprint Forward­­
    • 10 m High Knees
    • 10 m Butt Kicks
    • 10 m Side Shuffle Right
    • 10 m Side Shuffle Left

    3 rounds:
    • 10 Jumping Jacks
    • 5 Inch Worm Push-ups

     

    TheLongHardRoad: Half mile while doing a farmer Carry with dumbbells, alternating flipping a tire. Special Thanks to Torque for Bring the 100LB Sandbag on the walk.

     

    CircleOfPain: A circle formed for group exercises and #Routines during a #Workout.

    Four Stations 50 Reps each movement

    • Plates: Overhead Lunges and Russian Twist 10lb to 25lb
    • Dumbbells: Thrusters and Dumbbell Rows 30lb to 45lb
    • Sandbags and Med balls: Stone Throws over Shoulder and Squats 20lb to 100lb
    • Kettlebells: Swings and Shoulder Presses 20lb to 50lb

     

    Deathby10meters: With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
    *Score total rounds and sprints in the last round completed.

  • The Uptowner Yoga Challenge: Week #4

    I’ll start with the Moleskin – As we finished our workout, I noticed a man walking his dog with a ruck on.  I’ve seen this many several times over the past few years.  He is out there every morning with his ruck and two dogs.  Heisenberg and I stopped him to ask him how much weight was in his ruck. He proceeded to tell us of the wonders of “ruck marching”.  He’s been doing if for the past 30 years at the suggestion of the Saints team doctor at the time.  He says he carries 23 pounds and walks 3 miles every day.  He wears the ruck low so that it is uncomfortable (also the Dr.’s suggestion).  He says this makes him work harder.  He is now 67 and is in excellent health.  He doesn’t take any of the medications his friends take and unlike the rest of his family, he has never had back problems.  In fact, he said his current doctor remarked on the strength of his back muscles, wanting to know what type of exercises he does.  It was an inspiring discussion.  As Heisenberg remarked, this is a guy that has been taking the DRP for 30 straight years.  Every morning, he gets up and rucks 3 miles, even on the holidays like today.  The DRP has benefits.  GRT Baby!

    The Thang

    • SSHs IC x 25
    • IWs IC x 25
    • Squats IC x 25
    • Windmills IC x 15
    • Wide Leg Hamstring Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Namaste