F3 New Orleans

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  • Oliver Gospel Mission Ruck Raffle

    Rather than going back the Bank (AKA The F3 Foundation), this year I really wanted to figure out another way to fund the programs F3 Columbia is involved with at the Oliver Gospel Mission. The F3F has been more than generous with it’s funds, but I wanted to make room on the balance sheet for some of the other programs that are getting kicked off around the F3 Nation.

    To be clear: It’s not cheap to give each man that posts to 3 workouts a bada$$ Mudgear jersey, but it’s among one of my favorite things to do. The sense of pride that these men have when sporting the jersey is nothing short of amazing. One guy told me that the jersey made him feel bulletproof. I advised him not to test that out.

    In addition to jerseys, we’ve been able to help out buying medicine on a couple occaisions, race registration fees, 2ndF events, and two of our pax have even started a financial literacy class. This stuff all takes cash.

    In an effort to fund these activities, we’re having a raffle, and it’s simple. Buy a ticket for $10, and win the OGM Mission Rucking Bundle which includes:

    1. A GORUCK GR0 (Donated by TNT)
    2. A GORUCK sternum strap (Donated by TNT)
    3. A GORUCK Field Pocket (Donated by GORUCK)
    4. A Coupon for a free GORUCK Tough or Light Event (Donated by GORUCK)
    5. MudGear F3 Tac Hat (Donated by Mudgear)
    6. 2 pairs of Feetures Elite Merino + Light Cushion Crew Socks (Donated by Mudgear)
    7. Black Diamond Cosmo Headlamp (Donated by Half-moon Outfitters)
    8. Platypus Soft Bottle (Donated by Half-moon Outfitters)

    To Play

    To enter, simply PayPal $10 (per entry) to F3Columbia@gmail.com. I’d recommend entering a bunch of times. We will randomly select a winner from the entries on March 15th.

    Thank you to all of our donors who gave to make this possible.

     

  • 610 Stomp #28

    YHC returned to action at The 610 Stomp.  It was good to be back.  Some of the regulars were treated to a visit by RY as his M recovered from a PR in the Rock ‘n Roll half.  Some chit-chat, a quick disclaimer, a quick overview of the route and we were off.

    The Thang

    PAX choice today regarding how to treat the 1 minute interval.  Burpees seemed to be the pain of choice today.  Two groups of three formed.  The group YHC was in made it past Canal, but didn’t make it to Airline.  Banks St. I think.  It was dark and I was tired.  RY treated our group to some interesting history lessons about the statue of the Cuban National Hero Jose Marti at Banks and Jeff Davis.  Once we got back to Roosevelt Mall Nip/Tuck kicked it in to another gear.  T-claps for finishing strong.  Our group met back up with the others at the flag and we sealed the deal with 15 burpees, at which time RY let out a guttural yell akin to a Spartan going into battle, screaming 15! with all his might.

    Announcements

    Baton Rouge Mud Run 4/16 – Let’s do it! – http://www.battle611.com/battleofbatonrouge/

    Shout Outs

    Continued thanksgiving for our health and opportunity to come out and get better.  Special prayers for our Ms and 2.0s

     

  • Endymion Run

    Disclaimer

    Warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)

    …Capped off the warmup with a 2 minute Plankjack/Merkin routine to the song “Mardi Gras Mambo” to get the PAX in the festive spirit. Plank position with a plank jack every time “Mambo” was sung and a merkin each time “New Orleans” was sung.

    Mosey to the stone bridge crossing Bayou Metairie and over to the shelter near City Park Ave. to grab some bench. This included a round of 8 high intensity exercises with a 10 second rest in between. We decided to bump the normal Tabata timing from 20 seconds to 50 seconds to pay homage to the 50 year anniversary of Endymion. This was a bit long for some of the exercises but it helped bring the sweat:
    Round 1: Box Jumps
    Round 2: Declined Merkin
    Round 3: Right Leg Step Ups
    Round 4: Dips
    Round 5: Left Leg Step Ups
    Round 6: Hip Slappers (in Declined Plank)
    Round 7: People’s Air (People’s Chair with Air Presses)
    Round 8: Inclined Merkins with alternating leg taps to bench

    From there a parade bound Mosey to Orleans Ave where we ran along the route. Lots of parade goers getting geared up for the big day so it made it interesting. T-claps to Yankee for being our public relations guy and EH-ing along the route. Pit stop on the neutral ground past Carrollton for a COP led by Amnesty.
    Push-o-rama:
    -Merkins x 20 IC
    -Diamond Merkins x 5 IC
    -Wide Merkins x 10 IC
    -Staggered Merkins x 10 IC (each way staggered)

    Mosey back down Orleans Ave. Great Lawn

    Mary under Persityle capped off with Mardi Gras Mambo squats.

    Prayed fro Bubba’s wife, OSHA’s wife, RY’s aunt, SFX’s dad, as well as the safety of everyone enjoying the Mardi Gras festivities this season.

  • Elevens on the Mountain

    As YHC was getting out of his car to head to the meeting spot, an apparent FNG was walking over as well. After introducing myself to the FNG, YHC was shocked to realize it was Splash. It was a serendipitous encounter. Welcome Back Splash! Ha!

    Nine men stepped off to improve themselves and grow stronger. A short mosey straight to the front lawn by the Tulane sign for the firt COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey to the mountain. At the base we started an Indian Run to the top. It’s time for some Ol School Elevens at the top ramp:
    -10 Burpees at the bottom
    -1 Crossfit Pushup at the top
    -9 and 2 until reversed
    We ran short on time and came close to finishing. T-Claps to Douille for leading the pack. Time to ease on down the mountain. After a quick, scenic mosey through campus we found the Loyola benches:
    -Left Leg step-ups x 15 IC
    -Dips x 20 IC
    -Right Leg Step-ups x 15 IC
    -Derkins x 10 IC
    Times running short…mosey to the front lawn of Loyola by the Touchdown Jesus for some Mary:
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Flutter Kicks x 20 IC
    One minute left…mosey back to the flag.

    Countoff, Namerama, Annoucements and a Prayer.

  • Happy Wife, Happy Life Beatdown

    From Bubba: My M and I are giving a talk on marriage at the St.
    Dominic Supper and Substance Dinner tonight, so good inspiration
    for workout, especially in light of this great post at f3 mothership site by Dredd (read at end of workout).

    Moseyed to Museum for warm-ups
    SSH x 31
    IW x 25
    Peter Parker x 15;
    Arm Circle x 40 one-way and then 40 the other way.
    Parker Peter x 15;
    20 IW Squats.
    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Moseyed back to Great Lawn.

    Back to the Beginning:
    Gen 2:24
    That is why a man leaves his father and mother and is united to his
    wife, and they become one flesh

    Inspired by Gen 2:24, PAX did a modified Black Jack, a “24 Jack”.
    Start with 23 LBCs on one side of lawn, run across, and 1 squat on
    other side. Continue with squats increasing and LBCs decreasing but
    equalling 24. Due to time, we only made it 2/3 way through.

    Moseyed to peristyle.

    Eph 5:25
    Husbands, love your wives, just as Christ loved the church and gave
    himself up for her to make her holy,

    Inspired by 5:25, do a Tabata-style Mission Impossible hold (Eph 5:25
    only possible with help of Christ). 5 sets- 25 seconds on, with 10 sec
    rests.

    After Mission Impossible, did Merkin rotation
    10 merkins
    10 narrow merkins
    10 wide merkins
    10 derkins
    10 ierkins
    10 merkins

    Moseyed back to lawn.

    1 Corinthians 13:4-13
    Love is patient and kind, but burpees are not.
    Burpee Ladder from 13 (finished half but stopped due to time)

    Moseyed back to Peristyle

    5 Love Languages of Mary
    1 minute on with 15 second rest in between of the following Mary exercises:
    Russian twist
    Dolly
    Flutters
    Cockroaches
    Wife pleaser

    Moseyed to flag.

    Count off, Name-o-Rama, and prayer requests.

    Ended by reading this f3 reflection: http://f3nation.com/2016/01/10/happy-wife/

    If you have a wife, do your best today and this week to serve her as Christ loves us!

  • 610 Stomp- 1 pax expected, 2 flag reality

    Based on RY’s email YHC went to bed the night before expecting the worst in the gloom- horrible rain storms and a one man PAX….

    …but that was definitely not the case.  The rain decided to hold off and the gloom in the park couldn’t have been nicer.  Much to my surprise, we had a PAX of 9 with 2 flags!!  I knew it was going to be a great day.

    Quick chatter about the weather and a little disclaimer and we were off.

    Most of the PAX decided to use the usual 1 minute of “free time” to sprint, while YHC stuck to some burpees.  They were like…

    The whole PAX ran their respective paces and before I knew it, it was 0615 and we were all gathered around the flag.

    Of course we had to finish with 10 burpees OYO.

    tclaps to Nip/Tuck for his first 610 Stomp post.

    We prayed for a great rest of the week and to stay safe for the storm to come.

    Thanks to all for joining me in the gloom!

    -Cowbell

  • The Feb Club

    Because February is short damned short and the weather so iffy, you gotta do something to stop from going crazy. What about a different exercise for everyday? After a lame explanation and pre-thang disclaimer, we mosey to the Labyrinth.

    The Thang

    A long COP
    Feb 1st Exploding Stars x29IC
    Feb 2nd Rosalitas x29IC
    Feb 3rd [Pax got a brake because the Q couldn’t read (forgot) we were supposed to do Russian Twists]
    Feb 4th Box Cutters x29IC (or maybe it was x30IC because the Q can’t count)
    Feb 5th Dying Cockroachs x29IC
    Feb 6th LBCs x29IC
    Feb 7th, Sunday a day of rest: 7 burpees OYO
    Feb 8th Low Slow Squats x29IC
    Feb 9th, Mardi Gras: Goof Balls x29IC
    Feb 10th, Beginning of Lent: SSHs x40single
    Feb 11th Squat Jumps x29IC
    Feb 12th Monkey Humps x29IC
    Feb 13th Balance on one leg: about 29sec per leg
    Feb 14th, Sunday a day of rest: 7 burpees OYO
    Feb 15th Merkins x29IC
    Feb 16th Ventura Kisses (or Ryan Hugs) x29IC
    Feb 17th Diamond Merkins x29single
    Feb 18th Wide Merkins x29single
    Feb 19th Staggered right front merkins x15single
    Feb 20th Staggered left front merkins x14single (just because too much mubblechatter)
    Feb 21st, Sunday a day of rest: 7 burpeese OYO
    Feb 22nd Right Leg Step up (Channing Tatum?) x29IC
    Feb 23rd Dips x29IC
    Feb 24th Box Jumps in honor of Nip Tuck x16 (because your Q petered out; sorry we didn’t finish off the COP with another 13)
    Feb 25th Derkins x29single
    Feb 26th Left Leg Step up (Tatum Channing?) x29IC
    Feb 27th Incline Merkins x29single
    Feb 28th, Sunday the last day of rest for the month: 8 burpees OYO (so there’s one for each day)
    Feb 29th Plankorama: up (29sec), elbows (29sec), off left leg and right arm kinda (14.5sec), off right leg and left arm better (14.5sec), up (1min)

    Mosey back to the virtual flag (sorry: a real one was one my porch). After Namorama and old news, a short prayer of Thanksgiving to start a glorious day. Thanks PAX.

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 1988 National Champions – A Year in Review

    “Outlined against a blue-gray October [ok, February] sky, the Four Horsemen [ok, YHC and 7 faithful companions] rode again”

    For my first Rock City Q, I decided to take the PAX on a trip down memory lane – to 1988, to celebrate a Notre Dame National Championship.  Not to date myself, but this was senior year for me….

    Warmup: After the disclaimer, and the warning that PAX was getting a full dose of ND, we moseyed towards the rockpile.

    Game 1: ND 19 – Michigan 17.  Walk-on placekicker Reggie Ho boots 4 field goals.  Warm up with SSH, IW and DQ x19.

    Game 2: ND 20 – Michigan State 3.  NOLA LB Michael Stonebreaker returns an INT for a TD.  PAX celebrates with Murkin x20 and 3 lonely MSU burpies.

    Grab your Football.

    COP 1 – The Lawn: All-American QB Tony Rice hits his stride in these games.  Flexes his muscles, if you will.  For each game, we do a series of Presses, Pushes (bench press motion, but standing up), Curls and Rows.

    Game 3: ND 52 – Purdue 7: Press x13, Push x13, Curl x13, Row x13 (totals 52…)

    Game 4: ND 42 – Stanford 14: Press x10, Push x10, Curl x12, Row x10 (totals 42)

    Game 5: ND 30 – Pitt 20: Press x7, Push x7, Curl x9, Row x7 (totals 30)

    COP 2 – The Field: Mosey to the football field.

    Game 6: ND 31 – Miami 30.  Catholics vs Convicts.  Game of the Century.  Etc…..  Hero of the game: Safety Pat Terrell, with an INT for a TD and breaking up a 2 point conversion with 45 seconds to go.  So we do 2 “Pat Terrells”: 50 yd dash with your football, Squat Jump x 10.

    Game 7 & Game 8: ND 41 – Air Force 13, ND 22 – Navy 7: Suicide Ladders with Burpie.  First up: 10/20 suicide, 7 burpies.  10/20/30 suicide, 5 burpies.  10/20/30/41 suicide, 5 burpies.  Sorry guys, we didn’t get to the 22 total burpies for navy.  You all owe me 5 more burpies OYO…

    Game 9: ND 54 – Rice 11: Rocket Ismail takes 2 KOs to the house.  We celebrate with 2 80yd dashes

    COP 3 – The Shed: Mosey to the shed

    Game 10: ND 21 – PSU 3: The ND RB stable (Johnson, Green, Brooks, Culver) carried the load.  We work quads with them.  Channing Tatums x 21.  Dips x15, Tatum Channings x21.  Muricans x15

    Game 11: ND 27 – USC 10: Lou Holtz sends starters Ricky Watters and Tony Brooks home.  We pull up a (People’s) Chair to watch with them.  Sit.  Count up to 27.  Then 10 Presses.  Repeat.

    COP 4 – The Lawn: Mosey back to the lawn for Mary

    Game 12: Fiesta Bowl ND 34 – WVU 21.  LBC x24.  Grab rock for some Bench Press x10 (total 34!).  HD x 21.  FK x 21.  BP x 10.

    Mosey back to the flag.  Count off, Names, Prayers.  Remember intentions in our hearts.  And a close friend of YHC going in for medical tests this week.

    Finish with St. Ignatius prayer for generosity.

    Thanks all for making my VHQ at Rock City a great morning!

  • BeMused- an Olympic downhill primer

    It was a cool not cold morning.  Lots of Fartsackers.  6 of us gathered in the gloom to eliminate some of the ethanol products ingested at the Muses parade the evening before.  In honor of New Orleans ski week- I had looked at some of the US Ski teams training regimens and tried to incorporate them into the workout.  (With some significant modifications.)

    Began with a mosey to the fountain.  SSH x25, Merkins x 20,  Box jumps x 20 (apparently the skiers do lots of jumps)

    Mosey to the quad,.  Lateral box jumps x 20 right, diamond merkins x 20, lateral box jumps x 20 left.

    Mosey to the garage where the fun began, Burpee Long jumps x 10 then sprint to next level, SSH jumps to the next level,  side step (like climbing with skis when you pass the lift) right to next level, side step left to the next level. Hallelujah run to the next level, Long jumps to the next level.  Now that we made it to the top some short planking and a slalom to the bottom.  Side step back and forth all the way then mosey back to the quad.

    Time for some Mary.  superman with a snow angel modification x 20, windshield wipers x 20, monkey humpers x 20, LBC x 20,  Followed by a short arctic animal parade with a “polar” bear crawl and a “snow” crab walk.

    Mosey back to the flag.  I always feel like we are playing frogger when we cross the road, so we did it for real with long jumps as we crossed st. Charles then a sprint to the flag.

    Count off, name o rama, announcements and a prayer.  Then off to rehydrate before heading to the quarter and replenishing my ethanol levels.  All ready for snow.