F3 New Orleans

Blog

  • Werkin on Merkins

    A PAX of 11 strong gathered around the flag on a perfect warm February morning… to conquer 300 merks and maybe some other stuff too.

    After a quick disclaimer and looking around for Hawg & Rudy, we were off…

    80s evil deal with it sunglasses binoculars

    Did the Bogey special and moseyed across the street to the neutral ground for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • J Lo’s X 20
    • Merkins X 20
    • Arm Circles X 15 F&B

    Split up evenly to either side of the street at the benches for descending Merkin ladder.

    • Derkins X 10
    • Ierkins X 9
    • Derkins X 8
    • etc etc

    Mosey to the refinery and split up into 4 groups for circuit work.

    • Group 1: Merkins X 20 (Timer)
    • Group 2: Hanging Knee Ups
    • Group 3: Pull Ups
    • Group 4: Dips

    Rinse and repeat X 2

    Line up for Indian run, BUT each time YHC or Bogey get to the front, 5 merks IC.

    The mumble chatter was music to my ears!!

    At some point during this adventure, we lost Tinker & Kenna Brah.  I guess they couldn’t handle the heat!

    doe

    Arrive to the museum fountain for some leg time.

    • LLSU X 15
    • RLSU X 15
    • LLSU X 10
    • RLSU X 10
    • LLSU X 5
    • RLSU X 5

    Reverse suicides up the museum strairs, high-kneeing on the stairs.

    Time for another Indian run to the foundry, yep you guessed it… when Mr. Awesome or Frac Sac get to the front, 5 merks IC.

    COP #2) MARY

    • LBC X 50
    • Dying Cockroach X 20
    • Penguins X 20
    • Flutter Kicks X 20
    • J Lo’s X 20

    Indian run back to the flag, this time when Shorty gets to the front, 10 merks IC!!

    Finished with 277 Merkins. (Tcalps to Short for keeping count)

    COT- reminding the PAX that the smallest gesture can change someone in more ways than we are aware.

    YHC was determined to finish 300 merkins.  half the pax got down like this and knocked out the remaining 23. Tclaps!!!

    Cheezburger sports win ouch push ups

    As always, a pleasure to lead you fools.

  • Bucktown Coastie # 4

    Another beautiful day at the lakefront as the wind was blowing briskly which was a foreshadowing of the things to come.  YHC gave the disclaimer, count off, namerama and then a thought I wanted to share with the PAX.

    As we fight past the inertia of being lazy and passive in life, we were called to a greater purpose.  I took a quote from Paul in Acts 17 where he teaches that “For in him, we live, move and have our being.”  As fallen beings, we default to selfishness but our Creator calls us to be on mission to have a positive impact on our wives, children and community.  To have a positive impact, we have to push back those natural forces such as the wind and press (pedal) on.

    After the COT, we headed west and MoPed and YHC pulled away and MoPed questioned if we had a head wind.  I didn’t really know for sure but said yes and silently looked forward to coming back with a tailwind.  Torq and Hawgcycle were just behind us about a minute.  As MoPed and I reached the Treasure Chest, we planked up and waited for the Six.  Hawgcycle said their average speed was 18.4 mph which seemed kind of high with a head wind but the IPhone doesn’t lie.  Hawg and MoPed turned around and Torq and I continued to the end.  As Torq and I turned around, there was something seriously missing….my tailwind.  We had been pedaling into a heavy south wind and turning around didn’t make things easier.  The wind on this day made things difficult both ways but Torq and YHC made it too the start and our total time was 70-75 minutes.

    UPDATE:  As I write this BB, there were multiple tornadoes that impacted our area a few hours after our workout ended.  Tornadoes in the our area are extremely rare but the number and size of the tornadoes that touched down were historic.  Be in prayer for all those affected that God’s grace would sustain them in the recovery and rebuilding process.

     

     

     

  • Met-Tree we do work out

    We gathered by the flag to find out the Q’s watch was 45sec slow. Nevertheless we begin.

    Mosey to grassy area to warm up

    • SSH IC x20
    • Imp Walker IC x20
    • Hill Billy IC x20
    • Seal Jacks IC x20
    • Smurf Jacks IC x20
    • Parker Peter IC x20
    • Plank Jacks IC x20
    • Peter Parker IC x20

    Mosey to find grassy area for 2nd warm up

    • Plie’ IC x10 by 4x
    • Superman IC x20
    • Monkey Humpers IC x20
    • Plank Walk IC x20
    • J Lo IC x20mosey to front of park benches to have some more fun
      • One Leg Squat IC x20 (each Leg)
      • Dips IC x20
      • Power ups IC x20 (each leg)
      • Incline Merks x12

      Mosey back towards flag, but stop for voluntary mary first. Each Pax takes turns selecting a MARY exercise 10x each. Back to the flag just in time, few may say it was 45sec over.

     

  • 610 Stomp #77, 6 Flights of Stairs

    A fitbit watch sets several goals for one to accomplish in a day.  A certain amount of steps, so many calories to burn, be active for so many minutes, and climb 10 flights of stairs. YHC lives in a slightly raised 1 story house.  Almost every day all goals are met except for those stairs.  So, what does YHC do?  He calls City Park, his council woman, his neighborhood association, old friends, high school acquaintances, the mayor, all the way to the Commander-in-Chief (via twitter) for access to Tad Gormley stadium so that the PAX can conquer the stair goal.  YHC was so confident in his ability to gain access to the Stadium that he had already formed a playlist of inspiration stair music.

    • Stairway to Heaven
    • Spiral Staircase
    • Halfway Down the Stairs
    • Staircase
    • Opposites Attract

    However, much to the disappointment of the PAX, YHC did not get permission to enter Tad Gormley, nor was a plan B even formed.  So, the PAX continued the traditional route and the instructions were to make your best effort to gain ground.  YHC had a PR for the 610 Stomp at 4.6 miles.  The PAX rendezvoused at the flag (in the back of someone’s truck) and sealed the deal with 10 burpees.

    Tclaps to Cowbell for his 300for30 and to Kimchi for his continuous streak.

    If you are participating in the Run Ranger Run Challenge, please share your runs on Social Media be it Facebook, Twitter, LinkedIn, SnapChat, mapmyrun, etc. or all of them.  Here’s my Facebook post if you want to use it as well.

    • “This month some F3 friends & I will participate in the #RunRangerRun. Our team has pledged to complete a total of 565 miles of running, walking, biking, swimming, etc in the month of February in an effort to raise awareness AND FUNDS for GallantFew, an organization dedicated to the peaceful and successful transition from Military service to civilian life. All I am asking for is your support. If you choose to support finically, that would be greatly appreciated and in response I will dedicate a mile to you and a vet of your choice. #RRR17 #RLTW Thank you! https://www.crowdrise.com/f3-nola/fundraiser/timothyclements

    Moleskin: At the end of YHC’s run, his fitbit said that he climbed 6 flights of stairs.

    Thank you for letting me lead.  Humbly Yours,

    Da Parish

  • Gloomy Post Superbowl Monday

    Pretty gloomy foggy morning today.  No one in group seemed to have lost sleep over the Atlanta defeat last night.

    We started with the disclaimer and a slow mosey to oak alley.

    We paired up in team of two them performed Team BLIMPS Suicide Runs.

    -One partner ran suicides to four light poles doing 5 Burpees at each light while his partner did various types of Lunges(side, forward, backward) then the two switched.

    -One partner ran suicides to the four light poles doing 10 Merkins at each light while his partner did Imperial Walkers then the two switched

    -One partner ran suicides to the four light poles doing 5 Walk Out Plank Jacks at each light while his partner did various types of Squats (sumo, close, wide) then the two switched.

    25 count then slow mosey to the row bars. We broke up into 4 groups of three and did the following 4 stations:

    -15 merkins to shoulder taps (for the count)

    -hillbillies

    -rows

    -right and left leg step ups

    After a circuit of that we had a 10 count and mosey to the pavilion.  At the pavilion we broke up into 4 groups of 3 again and did the following 4 Mary exercises:

    -20 v-ups (for the count)

    -leg raises

    -dying cockroaches

    -lbc

    We finished with 20 count superman to 20 count mission impossible.

    Mosey to the flag, number off, name-o-rama and prayer.

     

    Thanks for allowing me to Q,

    86

     

     

  • Cement Shoes

    File this one under, “better late than never,” as Wednesday’s workout feels like ages ago.  But nevertheless, here we go…

    Word spread around that a pair of gloves would be needed, and indeed all 4 PAX showed up prepared for some cinderblock business.  Started off with a round of SSH, Windmills, Mountain Climbers, and Squats, all 20x IC.

    Each PAX then grabbed a coupon and moseyed to the front of the justice center: 5x up and down the stairs, picked up the cinderblock for curls, bent over rows, and squats all 20x.  Repeat the stair routine, back to cinderblocks for lion kings, curls, and something else I can’t remember.

    Everyone grabbed a bench and we did some step ups: left leg on bench and step up with right leg all the way to chest, then down to the ground.  20x IC for the first leg, nearly tore something so YHC made it 15x for the opposite leg.  Then lie on your back with feet on the bench for bridges, 20x IC.

    Circled up around the JC’s flag, held our coupons out from our chest while one PAX ran the perimeter, once each PAX had a turn, reversed the run.

    Then over to the grass for a series of lunges and reverse lunges (with a twist) while holding our cinderblocks.  Once we had made it across the field, we dropped the blocks for a set of sprints, followed by Peter Parkers 20x IC, sprints, Parker Peters 20x IC, and one final sprint.

    We had just enough time to return our coupons and get back to the flag for a set of Nolan Ryans, commemorating his birthday and teaching YHC about his boxing legacy.  Countdown, prayer, and announcements. Be sure to drop in this Wednesday for a beatdown led by Tanked Up.

  • Challenge Accepted!

    “Don’t limit your challenges, challenge your limits.” – Someone

    Fog…again…New Orleans weather at its finest.  13 men were able to find their way to the virtual Shovel Flag at Rock City, including Squeegee (FNG).  Welcome brother!

    Time to get better today…but first…

    DISCLAIMER

    The Thang

    Mosey over to the rock pile (Hawg zoomed past us in the other direction, where does he come from out here in Pontiff?) and circle up around a grassy patch.

    COP #1: Hold that Warmup!

    YHC started off with explaining a Youtube video I watch about 300 Merks in 30 days…so that’s what we will start with.

    10x Merkins IC
    30 sec x Low Plank… Mumble Chatter from the Pax started. Things like, “Yeah, but it’s a lot of push exercises, and no pull” & “Shorty, that video is so old” & “Great…is he going to do 300 merks in the warmup?”
    10x Merkins IC
    30 sec x Low Plank
    10x Merkins IC
    30 sec x Low Plank …by this time, Pax was like “Shit, he is doing 300 merks!” & “But Shorty, we have an FNG with us!” & “Get it!!!” (Cowbell’s motto)

    But I am not cruel… we stopped here for a total of 60/300 merks.  But cruel would come next:

    15x Low Slow Squats IC
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds…. midwife noises #Lex
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds… remember, Shorty loves you! #toughlove

    Ouch!   Time to grab a friend (aka rock).  Go heavy… but Hawg put a new meaning to heavy as usual:

    Cheezburger tv win strong heavy

    Mosey over to the only hill in Metairie and line up at the bottom.

    OYO:  Elevens (Jump Presses / Merks)

    Start with 1 x Jump Presses with your friend, then run over the hill to the other side con friend, and do 10 x Merks.  Run back over to the start con friend.  Increase Jump Presses by 1 rep & decrease Merkins by 1 rep each set until the reps flapjack.  Plank and wait for the six.

    Merk count 115/300 for those who care.  Cowbell got some lagniappe reps in with the planks.

    Leave our friends and circle up over to the side.

    COP #2: Balance

    15x Low Slow Single Leg Squats IC (Right) IC
    15x Low Slow Single Leg Squats IC (Left) IC

    Go grab your friends, and mosey over to the playground/track area and drop your friends by the fence.  Pax split up into three groups:

    Group 1:  Run a lap on the track.  5x Burpees at the half way point. (Timer)
    Group 2:  Rock throws over the fence.  Group stays on one side of the fence until all the Pax’s friends are on the other side.  We didn’t want any friendly fire accidents.
    Group 3:  2x Pullups / 5x Merkins.   Rinse/repeat/rinse/repeat…etc.

    Groups rotate once Group 1 is back.  Could only get through this one time due to time.  Not sure how many each Pax got through on Group 3, but YHC got through 6 sets.  Merk count is 145/300.

    Grab your friends and mosey back to drop them off.  Mosey over to another grass patch for some Mary.

    COP #3: Plank work

    10x Merkins IC
    30 sec x Low Plank
    10 sec x Side Plank (L)
    10x Side Plank Reach Unders IC
    10 sec x Side Plank (R)
    10x Side Plank Reach Unders IC
    30 sec x Low Plank

    Merk count is 165/300.  Mosey back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    The 300 Merks for 30 day Challege is a great way to increase strength in exercises we do at F3. Not only does it help with Merkins, it also helps you focus more on core and pullups.  To the Pax who posted at Rock City, you only need 135 more Merks to get your number for today!

    Kim Chi keeps his posting streak red hot for 2017.  All I can say is:

    Playboy Fragrances good job pep talk the man nice job

  • Vacation to the Smokies

    windmills 20x

    plank jacks 20x

    goofballs 30x

    mountain climbers 20x

    little game of black jack – 21

    1 merkin 20 lbc

    2 merkin 19 lbc

    3 merkin 18 lbc

    you get the point …..all the way down to

    20 merkin 1 lbc  Hawg either lost count or he did more than he should have.

    then we went to Dollywood for 20

    we saw some dancing bears they performed 20x while the little kiddos did calve lifts 20x as they peeked over the fence. (swap out half group to repeat)

    then watch a game of soccer Bears vs Crabs. Ok so it was really us playing.

    hope yall enjoyed or felt it the next morning

    see you in the gloom

  • My first Q

    I know, I know its about time. Sorry this back blast is late but duct tape is capable of fixing just about anything. I will never forget my first Q , I was out of breath,my mouth was dry, and I said alot of things wrong. It was fun.

    We started off with some easy stretching

    15 forward arm circles

    15 reverse arm circles

    SSH 30x

    IW 30x

    20 burpies oyo

    After that we all grabed rocks for 25 shoulder press

    25 curls

    25 rows

    Repeat

    Mosey over to the hill and teamed up in twos

    Round one as one bear crawled over the hill and back the other did mountain climbers and rotate

    Round two as one bear crawled over hill and back the other did curls with their rock and rotate

    Round three bear crawled over hill and back as others did squats

    Round four bear crawls and shoulder presses

    after that we went over to the wall for a rest (wall sit) with rocks high on our chest . After some complaining Bogey decided to check the status of the pax on the other side of the wall.

    Lunge walk half way back to the rock pile.

     

  • The Great Lawn

    With the Rock ‘n’ Roll 5k scheduled in City Park, the PAX was warned ahead of time that parking might be an issue. YHC joined Da Parish as he ran past my block, making for some good F2 on the way to the Mothership. Upon arrival to the VSF at 0622, we find Bogey (rumor has it he was brought in via drone), and YHC thought the 5k would keep the PAX numbers low. The PAX slowly started to grow, until 23 men stood ready. Hawgcycle came rolling in on his bike from Morning Call where the 3rd F took place at 0600 for bible study, but still not sure why he had to ride. I guess he was just Born To Be Wild!
    YHC had a beatdown planned that kept the PAX at the Great Lawn, as it could have been trouble getting around with the 5k ongoing. With 24 eager men of F3 ready to roll, YHC gave the brief disclaimer, and we were off on a mosey to the Great Lawn for:

    The Thang

    COP #1
    SSH x 31 IC (Cause 31 is what we do)
    10 x Burpees OYO
    IW x 15 IC
    9 Burpees OYO
    Windmills (Abe Vigoda) x 10 IC
    8 Burpees OYO – the PAX started to see where this was going, but not much mumble chatter – Burpees have that effect
    Woodchucks x 10 IC
    7 Burpees OYO
    Hill Billy’s x 15 IC
    6 Burpees OYO
    Arm Circles IC 10 x F and 10 x B
    5 Burpees OYO
    Peter Parkers x 10 IC
    6 Plank Jacks IC – The Burpee ladder down ended, time to climb back up with PJ’s Plank-o-rama style!
    Parker Peter x 10 IC
    7 PJ’s IC
    Mountain Climber x 10 IC
    8 PJ’s IC
    Shoulder Taps x 10 IC
    9 PJ’s IC
    Plank Walks x 10 IC
    10 PJ’s IC

    Frac Dora
    Pair up. PAX 1 starts with exercise while PAX 2 runs to the four corners of the Great Lawn with 5 x Burpee at 1st corner, 10 x IW at 2nd corner, 15 x MH at 3rd corner, and 20 x squats at 4th corner, then relieve partner for continuation of cummalitive exercise:
    100 x merkins
    200 x LBFC’s (Little Baby Flutter Crunches)
    300 x squat jumps
    Once PAX finish exercise, continue running outside corner circuit until all PAX complete.

    BLIMPS
    All PAX run to the corners of the Great Lawn(2 corners twice obviously) for 5 x Burpees 1st corner, 10 x Lunges 2nd corner, 15 x IW 3rd corner, 20 x merkins 4th corner, 25 x PJ’s back at 1st corner, and 30 x squats at 2nd corner.

    COP #2 – Partner Mary
    Partner up for some Abdominal Fun:
    One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
    On your six, lock legs and do alternating situps x 30 (15 for each PAX)
    Rinse & Repeat for a total of 3 times

    Final Mary
    With time running out, time to get in a little more of our favorite gal, Mary!
    Flutter Kicks x 20 IC
    Tin Snips x 15 IC
    Freddie Mercury x 15 IC
    Box Cutters x 15 IC
    Hello Dolly’s x 15 IC

    With the sound of the 5k starting gun, YHC knew it was 0730 and time to mosey back to the VSF. Count off, namorama, and FNG naming ceremony. Then finished it off with announcements, and intentions in the COT.

    Mole Skin
    Run Ranger Run in support of the Gallant Few Non-Profit is underway, and we’re well on our way to achieving 565 miles through walking, running, biking, and swimming in the month of February. RRR is a movement to help bring awareness to the issues our service members and Veterans face as they transition from active military service to civilian life. It’s not too late to join us, just send a note to nola@F3nation.com and Hawg will give you the link.
    T-Claps to Triple Shift for bringing in 5 FNG’s to the Mothership! You are the EH Guru!
    T-Claps to KimChi for not missing a single post to date in the 2017 NYR challenge. You have my respect, Brother! Keep it up!

    Most people don’t know that I was a commercial diver that worked in the Gulf of Mexico for 15 years before taking an office position for the last 10 years. Staying in shape as a diver was easy, but an office job with no exercise is a recipe for weight gain! Thanks to the PAX for the camaraderie and for pushing me to become better.
    One thing we also kept handy while working offshore was duct tape. It was the one thing that could hold anything together, even underwater! The ends of the rope are frayed? Grab the duct tape! Boots are falling apart? Grab some duct tape and wrap ’em! Need a Back Blast to know the PAX that posted? I guess we need to work on that one!

    This was my first Mothership Q. Thanks for letting me lead!