F3 New Orleans

Category: New Orleans

  • 42 & The Mental Health WOD – from Mayhem

    After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.

    Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.

    Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.

    Mosey to the field.

    SSH x27 – 27th of March coincides with YHC’s 42nd birthday

    Rest of workout focuses on Mental Health Month of March.

    Imperial Walkers x22 – 22 veterans commit suicide everyday
    Hill Billies x21 – 21% of US adults experienced mental illness last year
    Grass Grabbers x10 – suicide is the 10th leading cause of death in America
    Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment

    Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.

    5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.

    Station #1: Free of Charge
    Rd 1 – Hand Release Merkin x10
    Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
    Rd 3 – ADD Fingertip Merkin x10
    Rd 4 – ADD Floyd Mayweather x10

    Station #2: Open to All Men
    Rd 1 – Shoulder Tap x15 (2 is 1)
    Rd 2 – ADD Mountain Climbers x15 (2 is 1)
    Rd 3 – ADD Peter Parkers x15 (2 is 1)
    Rd 4 – ADD Parker Peters x15 (2 is 1)

    Station #3: Held Outdoors
    Rd 1 – Monkey Humpers x20
    Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
    Rd 3 – ADD Side Lunges x20 (1 is 1)
    Rd 4 – ADD Jump Squats x20

    Station #4: Peer Led
    Rd 1 – LBCs x25
    Rd 2 – ADD Freddie Mercury (bicycle) x25
    Rd 3 – ADD Penguins x25 (2 is 1)
    Rd 4 – ADD Flutter Kicks x25 (2 is 1)

    Station #5: Circle of Trust
    Rd 1 – 2 burpees (total of 8)
    Rd 2 – 4 burpees (total of 16)
    Rd 3 – 8 burpees (total of 32)
    Rd 4 – 2 burpees (total of 8)

    Shared a few more unfortunate stats along the way in between rounds:
    – About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
    – Men are about 2x less likely than women to seek help if problems occur.
    – Almost 50% of men feel that they are struggling more than they admit to people in their life.
    – Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

    Coming up on 6:14am we had to HALT midway through Round 4.

    Mosey back to relocated COT.

    Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.

    Hokie prayed us out beautifully.

    Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.

    Thanks for letting me lead on my birthday! SYITG!

  • Rain down upon thee w/ Goats – from Goats in the Machine

    Pulled up to the stage just as a rain band began to pelt the Honda pilot. They lack of weekend hype gif had YHC concerned it may just be me against the elements. Suddenly the pax trickled in and the rain began to subside. I really wanted to see as the humidity returned, if a Goats Monday can be one of those que’s to gain F3 Thib lore.
    Let’s roll the tape………
    Warm-o-Rama
    The usuals coupled with one of my personal favorites, wille mays hays

    Thang 1
    The merkin mile- talk of a Cardinal mile next time cause he thought we said 45 merkins per quarter mile

    Thang 2 deck of death Ronnie style
    Aces are 10 burpees
    And each suit had an exercise of this choosing but….. he totally made up the rep count.
    All in all it was a ton of hand release merkins. It was bad and we were soaked

    Thang 3 game of 21’ deck of death Ronnie version.
    He basically dealt himself 21 and we did burpees and jump squats

    We all rounded it out with everyone chooses a round of Mary

    Cot and cuz prayed us out
    Very thankful for each and everyone of you! Goats out

  • Run or Ruck Off… – from Bolt

    9 pax heeded the call of the gloom…2 for running and 7 for rucking. We covered miles and F2 which makes Thursday all the more worthwhile, followed by Q Source.

  • El Diablo Head to Toe – from Bolt

    Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT

  • The Train is Stopped! – from Mahatma

    Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
    11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s Geaux

    Warm Up
    Scantron
    Side Lunge
    Mnt man pooper
    SSH
    Slow AbVagoda
    God Mornings

    Red Barchetta
    100 SSH
    75 BBS
    50 Merkins
    25 Sqts
    10 Burpee

    Mosey to the bleacher deck rows on the bar
    Mosey to the S&M playpen : 365
    3 Burpee
    6 Box Jumps
    5 Rounds

    Mosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).

    Mosey to the wall on side the Yutes gym:
    Wallsit hands out
    Then in cadence wall slap raises
    Running Man
    Merkins
    Several rinse and repeats

    Pax cat fight leading to several song changes and penalty burpees

    2 rounds balls to the wall with modified sqts in between

    Mosey to the field for 1 round of Bearcrawls

    Head to COT

  • Practice?! We Talkin’ About Practice?! – from Goose

    Yes. Yes, we are talkin’ about practice. This PAX has been leaning way to heavily on their natural athletic abilities and playground skills, but that’ll never get us to perform on the next level. This morning it was time to get back to fundamentals, back to teamwork, and back to puking. So, YHC dusted off his collared high school basketball coach shirt (yes, it was girls’ basketball, and yes I was just the assistant, but I am a treasure chest filled with knowledge and leadership) because it was time to give these thugs a proper basketball practice.

    Pre-warmups consisted of hugging the lion’s head for those deep calf stretches on the statue’s pedestal. Warmups consisted of the usual plus high knees and butt kicks to get the ankles and lungs moving. During the warmups, YHC kept looking over his shoulder to see if Tana was gonna pull in late. (Maybe he thinks “HC” stands for “Fart Sack”. Like in a different language.) We had five solid, which would work fine for what YHC had planned.

    We then moseyed over to the basketball court through a growing line of cars with people waiting in them (no idea), YHC carrying our high quality basketball (gray, perfect for the gloom, and nice and smooth after months of four-square in the street). I then shared some of my experience as a high school basketball player (“more of a defensive guy”) with a Cuban coach. I started the practice with one of his favorite inspirational speeches (in my best dramatic Cuban accent):
    “Every day in Africa, a lion wakes up. And, he knows he must run faster than the slowest gazelle, or he will starve.
    “Every day in Africa, a gazelle wakes up. And, he knows he must run faster than the fastest lion, or he will be eaten.
    “So, gentlemen, how do you know if you’re running fast enough??
    “SWEAT!!”

    Trying to get your head wrapped around that? Don’t. Just start running. And, that’s what we did. We started with single-file figure 8’s around the court. Starting in the corner, sprint to half court, slap the ground, side-shuffle across to the other sideline, slap the ground, sprint to the opposite baseline, slap the ground, side-shuffle across, and repeat back to start. This was tough, so we did it twice to get the system nice and woke.

    After a ten-count, we split into partners(ish) and did chest pass drills. Two men faced each other about 15ft. apart and side-shuffled from one basket to the other chest passing it back and forth and finishing with a bounce pass and layup at the other end. The next pair was waiting there to take over going the other direction. For every dropped pass or missed layup, the pair were penalized with 15 crunchy frogs. We did a lot of crunchy frogs. Passes were better than I expected, but the baskets seemed to have force fields around them. We were celebrating made layups like they were 3-pointers.

    After about 10 minutes, we switched to a rebound tip-drill. PAX lined up single file facing the right side of the backboard, and the first guy in line tossed the ball off the backboard for the next guy to jump, grab the ball, and put it back off the board before hitting the ground. Each guy in turn had to do the same and then run to the back of the line. If the ball hit the ground, all PAX were penalized with 10 jump squats. I have to say, I pictured this one being a bit of a train wreck, but the PAX who showed up this morning were all athletes, even if in a former life. From the get go, that ball stayed up and the line kept moving through multiple cycles before dropping. It was beautiful. But I couldn’t tell them that–I had to stay in character. And that character would always say, “Perfection–is that too much to ask?!” So, after about five minutes on each side of the backboard and only about 40 total jump squats, we lined up on the baseline for a well-deserved suicide.

    The next drill was supposed to be 3 on 2 on 1, but since we only had 5 guys, it was just 3 on 2, and it worked fine. This is a fast break drill to help with of getting more of your men down the court faster and taking advantage of numbers for a quick score. Two PAX played defense while three brought the ball downcourt to try to score. Offense won if they scored, and defense won if they got the ball. Winners did 20 LBC’s while losers did 10 Big Boys. Then, we just rotated so we all had turns in each position.
    Again, latent athleticism revealed itself here and there on the ground, but the basket seemed to be playing better defense than all of us. It was fun to play some ball after so many years, though, but after about 10 minutes, it was time to shift into fourth quarter, game-on-the-line training.

    YHC had the PAX run a quick half court and back, full court and back just to wind us a bit and put the pressure on. Each PAX, starting with Enron (since he sprinted for the win on that first half-court) was given a chance to make a free throw to win the game and send us home. If they missed, it was another half-court, full-court sprint. We had about five minutes remaining on the clock, so any made shot could have officially ended it for us and given us a nice, slow mosey back to the flag. But, we all missed. Every single one of us. I think a few of us hit the rim, which was encouraging, but we had to mosey back to the flag knowing that we had been defeated at the last second of the game. I think that’s what made Smooth puke. (It’s ok, Smooth. It’s just a game.)

    COT with prayer intentions between panting breaths and Cardinal prayed us out. Heckuva job, team. I think we just might make the tournament next year.

  • Afternoon Delight – 3-22-2023 – from Almonaster

    Hello spring!

    PAX:

    – Strings
    – SOGO
    – Blowout
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with our trusty F3 playing cards, and with the deck cut, we ran the running men around the track. At each 3rd one, we stopped for a random deck exercise.

    We did take two stops for some dips and pullups at their respective stations.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • The Rocks will keep you warm! – from Rudy

    Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.

    Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.

    The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.

    Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.

    Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.

    Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.

    NMM:

    It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.

    YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.

  • Another RARE Uptown Backblast – from Reluctant Yankee

    Man…I did NOT want to post when I opened my eyes at 5AM. I rolled over and laid there thinking about it…at 5:18 I was still awake somehow thinking about posting or sleeping. Its funny how even after 8 plus years of this – every gloom – I reluctantly drag my tired body out of bed. I knew there wasn’t a Q signed up. I knew I would need to step up. Pulled in to Birdcage – wheels on fire bc I sped to the workout due to my sleepy hesitation.
    Quick disclaimer while I yelled follow me – no stopping and we were off to the field in front of the ZOO. I noticed Peppa was here. I was happy to see Pep bc he has been out of town a bunch. I saw Quincy who hasn’t been posting regularly and I was happy to see him. I saw Angie’s List who is always talking with El Wire during the first circle of pain and I was happy to see him. As I looked at each PAX I was happy to see all of them. I started making a mental list of who wasn’t there – no Brown Bag, no Seaman, no Sphinxter, no Moana. I made a mental note that if I am happy to see these PAX and disappointed not to see some PAX – there must be others who feel the same way right. I was thinking I need to post more on Monday. 4 posts a week is usually my goal. Lately it has been only 2 a week.
    I never want to post – I never REGRET posting.

    1st CIRCLE OF PAIN: SSH x 20, Imperial Scott walkers x 20, 20 Hand Release Merks and 20 MTN CLIMBERS
    ran to Audubon Statue
    Partnered up for 3 laps with a partner: Lap 1 – Dips Lap 2 Left leg steps Lap 3 Right leg steps
    ran to the FLY – River view.
    Circled up for some Shoulder Taps, Plank Walks, J-Los, and Toe Tappers
    Ran to the Hill.
    Did 20 LBCs ran to midfield of soccer field 10 Hand Release Merks – decrease by 2
    back to Hill 20 LBCs ran back to midfield for 8 HR merks
    same and stopped after 6 HR merks.
    Long run to Labyrinth with Ping Pongs back to collect the 6.
    2 quick exercises at Labyrinth. Decline Should Taps, then 20 Plank Jacks.
    Back to FLAG
    Had to hustle to get there on time.

    I am taking the list of PAX who posted and filling in the calendar until June! You have been signed up.
    I will do my best to send a friendly reminder.
    I will also harass you to write a backblast.
    Thanks for posting. Without you out there in the gloom – I am certain that I would sleep in comfort

  • The Ab Ladder – from Enron

    YHC pulled up to The Stage at 5:05 with nervous anticipation for what was to come on this chilly Tuesday. There were no hard commits on the GroupMe from the night prior, so attendance was an all-out guess. In previous talks with a couple members of the PAX, a discussion had come up that an all core/ab-work beatdown has not been done lately, if ever, with the Thibodaux PAX. Therefore, YHC felt a calling to create something that would address this challenge, and from there the “ab ladder” was born. The waiting game for the remaining PAX to arrive had YHC second guessing if today’s plans may be too Tuff for Tuesday Tuff, but it was too late to make any adjustments. Even though his M, a nurse and previous kinesiology major, confirmed the abdominal intensity may just be a bit much. This came after she rolled her eyes from seeing the kid’s easel being stolen for beatdown creation…. again. Slowly the group started to arrive, not letting the colder than usual morning deter them from their fate of stomach hurting sneezes, laughs, and all-around torso pain. 3 men ready to roll arrived and circled up to start.

    As a great author once wrote. Duke, roll that beautiful bean footage:

    Warmup: SSH, IW, Windmills, Willie Mays Hayes, AC, Cherry Pickers, Self-Love – most with a cadence that was longer than normal due to the attempt to delay the inevitable.

    Thang 1: Just a regular mile run – this was originally going to be a “core work” mile with stops every quarter mile to partake in different forms of ab exercises, but with the prior concern of overexertion on abs, “we just started run-n”. YHC enjoyed the ability to partake in some chatter with the PAX instead of the usual sucking of wind by the second half of the mile.

    Thang 2: The Ab Ladder (all exercises were written on an easel for reference as the thang progressed) each exercise was completed in order, adding the next to the list each round after completing a lap around the stage (about 0.1 of a mile)

    5 – Merkins
    10 – BBSU
    15 – Pickle Pounders
    20- J-Lo’s
    25 – Leg Raises (as Tana and Superfun(d) made clear, these were the beginning to the end of the fun)
    30 – Penguins (1=1)
    35 – Freddie Mercuries (2=1)
    40- LBCs
    45- Flutter Kicks (2=1)
    50 seconds of 6 inch hold (the PAX was just short of getting to this one before time was called)

    COT and Tana prayed us out. It was a great morning in the gloom and YHC is so thankful to be surrounded by such an amazing group of men.

    SYITG,

    Enron