F3 New Orleans

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  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • VQ – Griswold on the Lake

    This was my first ever Q, so I showed up a few minutes early to make sure I wasn’t late and could plant the flag, etc. I had been out of the country for a couple weeks, so I was a little nervous about physically handling the workout, but whatever. I was the first one there, and I waited for a few minutes for people to arrive. 5:25 rolls around….. no one there. 5:28…… maybe people will roll in last second. 5:30……. still standing solo. Maybe I’m in the wrong location? I look around, check my bearings. Maybe it’s the wrong day/time? Double check my phone, and I see that it’s 5:30 on Thursday.

    By this point it’s 5:34, and I figure I’ll just go on a nice little jog and workout by myself. I start putting the flag back in the car thinking it’s not needed. Then a car pulls up, with someone inside that I don’t recognize. I ask him if he’s there for F3.

    His name is Ken (aka “Risky Business”). He’s relatively new to F3, and said he’s still wiped from the previous Saturday’s workout. So I figured I would modify everything and make it a little lighter on the workload. Mostly some easy running with some legs and some core.

    First, we cross over to the lakeside, turn left, and do a jog all the way until we hit a construction zone and can’t go any further. Just under a mile according to google maps. We stop, and begin the first exercise.

    We use the lightposts as a marker. Broad jumps to the first post. Bear crawl to the next. Lunge to the third. And inch worm to the fourth. This takes a good bit of time, the posts were much farther apart than I thought, and we take a short breather. Begin running back towards the cars.

    Get back to the flag, and do some core workouts. LBTs, Superman, LBCs, flutter kicks, windmills, and rowers. My first attempt at counting in rhythm was pretty sheisty. Then we finish with the roundup, we each gave some pretty heartfelt shout-outs. Risky Business took the prayer.

    All in all it was pretty enjoyable and memorable. Big love to Risky Business for showing up and making sure I wasn’t flying solo on my VQ.

    Griswold

  • CACL- Cardio arms core legs

    Nice post Jazz Fest soggy morning full of receding gloom.  Moderate amount of fartsacking today (Captain Morgan and others.)  Left us with a PAX of 9.  Good quorum for getting it done.  Good transitions kept the HR up and let us get 6 COP of 4 exercises each done.  Each set had one cardio, one arms, one core and one legs.  Seems like a good mix.

    Mosey to the grandstand

    COP 1-  SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.

    Mosey to the row bar past the puddles.

    COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20

    Indian run to lit spot near the curve on the right.

    COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20

    Indian run to the fountain

    COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,

    Indian run to the grassy area by the green on the left.

    COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10

    Indian Run to the Pull up bar

    COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20,  Lateral jumps x 20 sec,

    Indian run to the flag with some Hallelujah every other painted man on the track

    Countdown, name-o-rams, announcements, prayer and off to work

  • Donde Esta El Baño

    In the morning gloom, 8 men gathered at the flag.  Welcome back Funbags and Radar – great to see returning posts from our FNGs!  Small amounts of mumble chatter while we wait for any stragglers (good to see you Shorty!), then after the Disclaimer – off to the workout.

    COP1: Get the blood flowing at the usual spot.

    • SSH x25
    • 10 OYO Burpees
    • IW x25
    • PP x25
    • PJ x25

    Go find a friend.  Yes, we’ll mosey some.  So choose wisely.  Shorty chooses not to heed the advice.  Go Big or Go Home.

    COP2: Keep up the good feeling with some rounds of CRAP with our rock friend.

    • Curls
    • Rows
    • Al Gores (yes, its a bit of a reach , but YOU go find an exercise beginning with “A”)
    • Presses

    Each exercise: AMRAP for 60 seconds (with Al, just hold the squat with the rock out).  Run to the flagpole and back.  Repeat (second round was AMRAP for 30 seconds).  Flagpole and back, 5 Burpee OYO.

    Much mumble chatter around the naming choice for this exercise.  Said mumble chatter seemed to follow us around the rest of the morning.

    COP3: Off to the football fields for BLIMPS with our rocks.

    • Burpees 5x (no rock)
    • Lunges 10x (each leg, with rock)
    • Imperial Walkers 15x (each leg, modified to use the rock)
    • ‘Murkins 20x (one hand on rock, 10x each arm)
    • Plank Jacks 25x
    • Squats 30x (with rock)

    Advance down the field after each exercise, starting on one goal line ending at the end (about 20 yards after each, though the football field was not striped).

    #tclaps to Cowbell for properly guessing that once we reached the far end of the football field, we’d return the way we came – though we reversed.  SPMILB on the way back.

    Mosey back to the pile to return our friends

    COP4: Back where we started for Mary

    • Hallelujah Flutter Kicks x30
    • Real Freddy Mercury x20
    • Cockroach x20
    • Rotisserie Chicken (Rotating plank with a hold: normal plank, right plank, reverse plank, left plank, back to normal plank)

    Mosey back to flag.

    Count off, names, and intentions: great to hear that Amnesty’s boss is doing well; prayers for those suffering with cancer for Mav; prayers for YHC’s parents as they drive off to WI today.  Blessings for all of us to use the gift of today in ways to make our friends, family and Maker proud.

     

  • Do As I Say, Not As I Q

    YHC traveled north today for a Q-school in God’s Country. Beautiful clear day on the Lakefront. I could see the homeland across Lake Pontchartrain. Chewy showed up slightly late with the broken flag but no Schwanks. Upon his arrival we got started, 6 strong. A couple of things you always want to do when you Q is to start on time and start with a disclaimer. I did neither today.

    The Thang

    10 Burpees to get the blood flowing. Then it was a short mosey to the warm-up COP

    Warm-up COP: YHC gave a short spiel about the importance of the 3 part command as a means of communicating to the pax and keeping everyone together. I introduced an exercise and did 5-10 reps, then asked one of the Northshore Pax to lead that same exercise. The counts below merely reflect an estimate and should not be taken as accurate.

    SSH IC: YHC – 10 reps, Nacho – 10 reps
    Imperial Walkers IC: YHC x 10, Chewy x 20
    Merkins IC: YHC x 5, Tankini x 10
    Peter Parkers IC: YHC x 10, Parker Peters IC: EIEI x 11
    Squats IC: YHC x 10, Crab Legs x 10

    From there we moseyed to an open area for some Tabata. Here I preached the importance of designing the workout so that the young, fast guys get pushed hard without leaving us old, slow guys behind. The design should be such that everyone is smoked and no one is left behind. Tabata is a good way of doing that. 8 sets of exercises. Each set is 20 seconds as hard as you can possibly go, followed by 10 seconds of rest. The result is 4 minutes of the most effective workout you can create (that’s a scientific fact). You can use any exercises you want. Today we cycled twice through burpees, full sit-ups, merkins, and squats.

    Next we took a short recovery mosey and lined up by the sea wall. Again we passed the Q from one man to the next. Again, the reps are estimates.

    Right Leg Step UP: Chewy x 15
    Left Leg Step Up: EIEI x 15
    Dips: Tankini x 10
    Derkins: Nacho x 8
    RLS: Crab Legs x 8
    LLS: Nacho x 15
    Irkin: Tankini x 10

    Recovery walk during 10 second count down to the nearest Live Oak. We partnered up. One partner did Peek-a-boo pull ups on the tree as the other did 10 burpees, then we flap jacked. Repeato with 7 burpees, then 5 burpees, and ending with 3 burpees. Here I stressed the importance of adding some kind of pulling exercise into the workout. Sometimes you have to get creative – but not too creative, right Mr. Awesome?

    Mosey back flagward as we are getting short on time. We circled up as YHC introduced the infamous Jack Webb. Chewy wanted the air press to merkin ration to be 2:1. YHC obliged and will be doing it that way from now on. So a Northshore Jack Webb is one merkin followed by 2 air presses, 2 merkins followed by 4 air presses, etc. etc. Nacho was not a believer in the air presses. He became a believer when we got to 5 merkins and 10 air presses. We worked our way all the way up to 10 and 20.

    At this point Chewy had some exercises he wanted to introduced. He lead us in the inchworm for roughly 25 yards. We finished with a 60 yard sprint and an 80 yard sprint to get us back to the flag.

    At the COT we discussed how the Northshore workouts were going. A couple of things you want to do as a Q is to end the workout with a count off and name-o-rama. I got into the discussion and forgot both of these things. At least I closed us with a prayer.

    Naked Man Moleskin

    Good work by the Pax today. Leading an exercise is usually a little ragged when you do it for the first time, but once you’ve done it a few times you get it cleaned up quickly. T-claps to all the guys that came out today to push themselves. You guys have a good start. It’s going to grow.

  • Qs Wild

    11 Men gathered around the flag, patiently watching their watches waiting for the arrival of Sparky for his VQ. Tick tock tick tock go the watches. Beep say the watches, 6:30 it is. Time to go. Shorty takes the lead for a game of “Qs Wild”, and leads us off with his disclaimer on behalf of the group.

    Shorty’s Warmup: Mosey to the lawn.

    • Low Slow Squat x20
    • Oh, look.  Yankee’s rolling in.  Still no Sparky
    • Shoulder Taps x20
    • Murkin Shoulder Taps x??
    • SSH x20
    • IW x20

    Tag-out to Side Effects

    SFX 11s: 11s across the lawn.  Derkins from the benches on one side, Dips from the benches on the other.  YHC barely managed to avoid getting lapped by Shorty.  #tclaps for setting the pace.

    Tag-out to Kim Chi

    Kim Chi Pre-VQ: Next week, Kim Chi has his VQ at the Mothership.  Today, he gets thrust unprepared into the role.  Takes us on a “Last Man Up Run” (otherwise known as an Indian Run to YHC who had no clue what KC was talking about).  Off to the Foundry.  At the Foundry PAX line up for:

    • Pull-ups
    • Dips
    • Squats
    • Rows
    • BigBoy Situps
    • Bars

    Everyone cycles through all the stations, planking ahead of pullups.  Pace set by Pullup (AMRAP).  Maverick might still be going.  #tclaps for setting that example!

    Finish with a 90 degree hang-off.  #tclaps to Cowbell for outlasting SFx

    Tag-out to Maverick

    Maverick Circle of Misery: Mosey to a shady spot by big lake.  Looks pleasant.  Its not.  Pairup.  PAX #1: alternate 5 burpees, 5 Russian Twists waiting for PAX #2.  PAX #2 run the boardwalk loop, 20 box jumps out over the lake.  Switch-up.  As revenge for this misery, the boardwalk jumps up and takes its vengence on Maverick.  Maverick seems to be ok still.

    Tag-out to Rudy

    Route 66: Mosey to the fountain.  Heisenberg chooses Murkin’s over Squats as the exercise.  So PAX is off for Route 66 Murkins on the main drag.  1 at first lightpost, 2 at second, till we reach the end 11 stops later.  Rudy politely calls the PAX back to the fountain to restart after a serious whiskey-dick effort on the way to stop #1.  Seriously guys?  10 lightposts out, return for the 11th stop back at the fountain.  11 murkins then plank up.

    Tag-out to JV

    6 MOM with JV: Finds the longest, wettest grass possible, plants PAX on their 6s.

    • Dr. W x12
    • Flutter Kicks x20
    • YTW x20 (how can such small motions hurt so much?)
    • Pray to the Stars (kneel, lean back, hold, scream in agony)
    • Plank and hold
    • (I think there were 2 other exercises in here)

    Mosey back to the flag

    Much mumble-chatter suggesting that Q tag-outs seem to bring out the best (or is that the worst) from everyone.

    Welcome to our FNG, who’s name went from Botched to Triple D to Sand Bags before ending with Fun Bags.

    Close with a prayer.  YHC thanks the PAX for being an inspiration, thanksgiving for the gift of another day and the guidance to use that gift wisely.

  • Yin & Yang

    “Life is a matter of balance” – Unknown

    15 men of NOLA decided to get better this muggy gloom.  Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

    YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility.  YHC is always looking for a reason to incorporate more yoga into a beatdown.

    DISCLAIMER

    Tha Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    20x Imperial Walkers IC
    20x SSH IC
    20x Imperial Squats IC
    20 x Seal Jacks IC

    Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
    12x Power Squats IC
    Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
    10x Over the River Jumps (a.k.a. Ski Hops) IC

    Hurting! so let’s repeat one more time…

    Mosey to the far side of Lightpole Alley

    COP #2

    10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
    12x Spiderman Planks IC
    10x In/Out Planks
    10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

    No time to repeat this one… need to get to the Yang part

    Mosey back over to the bandstand steps by the pond and grab some ledge.

    COP #3

    15x Dips IC
    10x Hip Slappers IC
    15x Dips IC
    10x Irkins IC

    Done with the Yin..now for the Yang

    Mosey up on to the bandstand for some yoga work.

    COP #4

    3x Vinyasas
    1x Warrior Progression (R)
    1x Warrior Progression (L)

    Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

    COP #5

    15x Crunchy Frog IC
    10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
    10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
    1min x High Plank/Mission Impossible (on the Q’s command)

    Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us??  After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

  • Two and a Half Men

    Two of us gathered in the City Park Gloom. We were joined briefly by Side Effects, who had ventured out in the pre-gloom gloom to get his Tuesday workout in before heading home for an early commitment. Nice dedication SFx!

    Disclaimer, then we were off. 15 mins along Bayou St John (chatting about the awesome views those houses have; I’d never really noticed this neighborhoods before starting these runs), then 15 mins back. Burpees every 6 mins (give or take, your humble Q forgot his watch). Ended at the track for a few laps of sprints :

    • Lap 1: 50 sprint, 50 walk; repeat x4
    • Lap 2: 100 sprint, 100 walk; repeat x2
    • Lap 3: 100 sprint, 100 walk; repeat x2

    Close with one last 50 sprint, mosey to the virtual flag, and 10 closing OYO burpees.

    Count off (1.. 2.. hard keeping track of such a large group) and Prayers for Perseverance and in thanksgiving for the gift of a new day.

  • This is not 40

    With most of PAX absent on Saturday, we started the workout with the burpee countdown (thanks to OBT): 10, 9, 8, 7 then a layup of sorts with only 5 more for a total of 39.

    39 was the theme of day with YHC hitting the big 4-0 this week.

    Moseyed to the bandstand. Jumped off the bandstand due to the excessive pebbles. Rocks of any size are not tolerated at The Skinny. Circled by the lake:

    SSH x39 (count not so pure), IW x29 & finished with 10 IW squats

    Moseyed to lights by the track for Mekin sprints: every two lights merkins starting at 9 and counting down to 4

    Moseyed back to the lake:

    LBC x39, Dying Cockroach x29 and finished with 10 Russian Twists

    Back to lights for another 9 through 4 merkin sprint countdown

    To the benches:

    RLSU x13, Dips x13, LLSU x13, Derkins x13, L leg Up x13 & R Leg Up x13

    Back to the lights for the third and final merkin sprint countdown 9 through 4

    COP in the grass:

    Leg holds: 6 inches (a smoot), 45 degrees and then halfway – Cav with the quick math of 25.5 degrees sans a protractor

    High Dollys x13, Hello Dollys x13 then flutters x13

    Plank-o-rama: regular, left arm, right arm, backwards, back to regular then a fast paced 39 count mission impossible hold

    And for the always fun finale: boo boo bear crawls light to light, left leg then right leg

    Moseyed back to the virtual flags for a count-off, name-o-rama & a circle of balls

    Thanks for the good times

     

     

     

  • Bad Teacher

    Bogey was down range so YHC had his first first substitute Q.

    Disclaimer

    Warm Up COP – around the shovel flag

    Arm Circles x 20
    Imperial Walkers x 21
    Low Slow Squats x 20
    Calf Raises x 20
    Side Straddle Hop x 20 – kudos to Maverick who stayed pure with my count – Dredd will be proud

    Inspired by OBT  10 burpees then 9 burpees, then  . . . we moseyed, much to the delight of the PAX so 8, 7, 6, 5, 4, 3, 2, 1, will have to wait for another day.

    COP – Rock Hill – encouraged to go big, we stayed close for three rounds of rock play.

    Rnd 1

    Rock Press x 15
    Curls x 15
    Rows x 15
    Chest Press x 20

    Rnd 2

    Rock Press x 10
    Curls x 10
    Rows x 10
    Chest Press x 15

    Rnd 3

    Rock Press x 5
    Curls x 6
    Rows x 10
    Chest Press x15

    Returned our rocks and happy to say no skulls were crushed in the gloom.

    After a brief hallelujah run we moseyed to a field for some 11’s

    11’s w/ Merks and Lunges  -Shorty set the pace and YHC brought in the six.

    We then split into three groups using 7 burpees to keep count.  We were able to get in three glorious rounds. Burpees, Pull ups, LBC’s

    Mosey for some Mary

    LBC x 20
    Pretzel Crunch x 15 each side
    Hello Dolly x 20
    Flutter Kicks x 20
    Putins x 20
    Mosey back for name o rama and  announcements.   FNG- Radar, who was a professional trainer, gave us some good tips on proper form for rows – thanks brother.  We tightened up for a ball of man with several prayer requests for those who are suffering and my personal request for several more months of cool, low humidity mornings.  Thanks for the opportunity to lead.