F3 New Orleans

Category: New Orleans

  • Muggy Monday

    A guy messes up once, and he gets no sympathy.  I suppose it’s a good think to keep one accountable.  Thanks, Rudy.  So at exactly 5:30:00.00, YHC gave an excellently excellent disclaimer, and the PAX was off.

    First Circle of Pain:

    • SSHs 30xIC
    • Don Quixotes 20xIC
    • Hill Billies 30xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    The PAX get Rox, as big or little as you’d like.  Then mosey to the track.

    Second Circle of Pain:

    Line up in an earth circle (TClaps to Babyface for reminding us that a line on earth is of course a circle) for some suicides.  Mosey with you rock about 25 yards and then 10 burpees and return to 20 merkins; then mosey 50 yards for 10 burpees and return for 20 merkins; then mosey 75 yards for 10 burpees and return for 20 merkins; and finish with 100 yards for 10 burpees and return for 20 merkins.

    Third Circle of Pain (in a PAX-centric and not Q-centric circle):

    • 20 overhead lifts
    • 20 curls
    • 20 row
    • 20 squats
    • 20 benchpresses

    Rinse and repeat with a cycle of 13, and then rinse and repeat again with a cycle of 7.  Mosey back to the rock pile.  Tclaps to Bogey for his well aimed splash of Rudy from a good 10 yards away.

    Circle of Mary (if six minutes of Mary can do wonders, imagine what 3 minutes of Mary can do!):

    • LBCs x50
    • Dying Cockroaches x25

    Mosey back to the virtual flag for a countoff, name-o-rama, lots of prayers, and praise for a glorious morning.  Shalom, namaste and pax vobiscum, Jingle Vader

  • Friday FunDay

    Warm up: 5 Minutes

    Wolfpack Mountain: 12 sets

    Run the straight aways and completed the following sets at the flats.

    • 5 Burpees
    • 10 Mercants
    • 15 Jump Squats
    • 20 LBC’s

    Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s

    Benches:

    • 28 Dips
    • 28 Decline Mercants

    Football Up Downs:

    Finished off with 5 football style up downs

     

    Great effort from all who attended. Tough workout but a great way to lead us into the weekend!

     

     

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • Give me a ‘B’

    I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas.  There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.

    Warm up:

    • SSH X 20
    • Smurf Jack X 20
    • Plank Jack X 20
    • Star Gazers (Penguins) X 30 (No meteors seen ☹️)

    Mosey to row bars for 4 stations:

    • Burpees X 10 as the count
    • Rows
    • Squats
    • Lunges

    Black Snake from the row bars to the fountain.  White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake?  We went full size.  It’s a Indian Run though the runner weaves through the line.  It took some coordination and a slower speed to maintain the proper spacing.  Perhaps a nice addition to the line running options.

    Benches at the fountain:

    • RLSU X 20
    • Dips X 20
    • LLSU X 20
    • Derkins X 10, Shoulder Taps X 10, Derkins X 10

    Progressive Burpee Run 1-5 increasing at each jogging man icon.  Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker?  Hmm.

    Mary on the golf course.  Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.

    • LBC X 20
    • Dying cockroach X 20
    • Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward.  In the down motion rotate back to neutral position and go chest to ground.  Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up).  This one may not stick but should be tried again before shelving.

    Two Column Indian Run to pull-up bars for 4 stations:

    • Burpees X 5 for the ciunr
    • Pull ups
    • Al Gore
    • Werkins

    Free Run back to the flag.  1 minute of plank work to run out the clock.

    Count off to 16, Name-o-Rama.  Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway.  There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax.  On the serious side I offered thanks to God for the courage to try new things.  Thanks for the opportunity to lead.

     

  • 49 +1 =

    To celebrate becoming worthy of respect, YHC took the Q on his birthday.   After a questionable disclaimer we headed out.  The thang – 15 minutes out and back down Bayou St. John. returning to the track for speed work.    YHC had the pleasure of running alongside GRT IronHorse from Jacksonville Fla.  Some of the PAX were a bit tardy on the return so there was ample time for planking. Next on the agenda was speed work.   We did a total of 10 50 yard sprints across the football field with very little rest between the last 2 rounds.  Fairly gassed we returned to the shovel flag for 49 flutter kicks as YHC didn’t technically become worthy of respect until later in the day.   We closed with a count,  name-o-rama, intentions and a prayer.   YHC is thankful to have F3 and certainly a better man because of it.

  • Beatdown Fit for a King

    This sure was one of the Gloomiest days in 1977.  The day that would be the last full day in the life of Elvis Aaron Presley.  Known as the King of Rock & Roll, his music would shape the lives of Americans today.  Today, his music would put 10 PAX into shape.

    W/U

    • SSH x 30
    • IW x 25
    • HB x 25
    • SG x 20
    • MC x 25
    • JL x 10

    The Thang

    • Get Your Kicks on Route 66 – Travel down the Roosevelt Mall in your Pink Cadillac.  Stop at each bench for a Squat (but don’t stay there as long as Elvis did) and increase your count by 1 with every bench.
    • Elvis the Pelvis whiskey dicked nothing.  He went Balls To The Wall in every aspect of life, especially on stage.  BTTW while the PAX goes down the line.  State your F3 name, Year of Birth, Favorite Elvis Song.
    • One for the money, two for the show, three to get ready, NOW GO CAT GO!  Mosey to the steps of NOMA for a new favorite routine created by YHC called Blue Suede Shoes.  1 Burpee, 2 Merkins, 3 Squats, 25 Rocky Balboas.
    • An Elvis show would not be complete without a tribute to America.  Head to the fountain for our very own Merkin Trilogy IC.  10 Irkins, 10 Derkins, 10 Merkins
    • Blue Suede Shoes again followed by an intermission water break (HYDRATE)
    • Elvis was well known for his manly figure, which he kept with a strict regiment of Karate.  Head back to the fountain for Step Ups, but be sure to include a kick at the top (grunt optional).

    Mary

    • Picture a black screen.  A light comes shines on a tall slender handsome man.  He has jet black hair, soft blue eyes, skin so smooth you’d swear that he’d shaved with the legendary Excalibur.  In his hand is a silver microphone with a cord that seems to disappear in to the nothingness, but in your mind you know that mic is plugged directly into your senses.   The music starts to play and the angelic figure, dawned with a white suit and red ascot, begins to sing.  You’ve forgotten who you are, where you are, who your with and what you’re doing.  The only thing you know is lit up in front of you in bright shinning red letter, ELVIS.   On your six for ABC’s.  Spell ELVIS PRESLEY with your legs on the Q’s count.
    • Elvis is called the King of Rock & Roll, but in truth; he’s the god.  I found this routine in the Exercon. “An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.”

    Counterama, Name-o-rama, Announcements, COT

    • Guidosportif is hosting the annual Elvis Lives Run at the Rivershack, tomorrow 8/16/18 at 7:00pm.
    • Mambi is hiring sales positions.  Contact for details.

    Thank you for the opportunity to lead, Thank You Very Much

    Da Parish

  • One Coconut is all that’s needed..

    Just when I thought there would be no other men posting at Grandmas House this Gloom and the YHC could do some ISI Yoga and headback to the Sack One Coconut is rattled from the tree and lands at the post to spoil those thoughts.. No time for chatter let’s  crack this baby open and begin..

    warmup

    All IC to 15  Good mornings, Windmills, Imperial walkers, SSH, Butt kicks.

    thang

    Four Corners ascending 10,20,30,40 Burpees, Merkins, Squats and leg lunges..

    Tabata

    Flutter kicks, Peter Parker’s, Parker Peters, LBCs and closed with mountain climbers..

    quick count, announce and Coconuts led us out in prayer…

    Appreciate the post Coconuts!!

    Always enjoy the lead 💪🏻👍🏻👊🏻!!

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!

  • Hopping on the H8 Bandwagon with a H4

    “What doesn’t kill you makes you stronger” -Kelly Clarkson

    Lots of buzz going around lately about the semi-annual H8 coming up in October.  It’s always a tough workout as well as a good test of progress for the PAX.  It’s also a love-hate thing for YHC since it has put me through the wringer and almost killed me, each time getting closer to that 8 lap goal.  The run is palatable, as well as the bear crawl, but the merkins and burpees seem to be slow many of us down.  So, in order to fix this, YHC thought we’d knock out a scaled down version of the H8 as part of the Thursday workout at Okwata.  Here’s what went down:

    Conditions:  Warm, dark, and zero breeze…just how we like it

    The PAX:  Some usual Okwata crew plus King Kong making his way to the AO for the first time…t-claps

    The Disclaimer:  Not a professional…push yourself, don’t hurt yourself…try to give it your all for the next 45 min…

    The Warmup:  Mosey over to the usual warmup area only to find some loud people still partying/fighting so a detour over to the seawall area for SSHx20, HBx20, ACx20, WMx10, ISWx10, Plank Rollx10, Peter Parkerx20.  Then we lined up for a mosey along the seawall with a stop at each light pole for Squats x10 at each one, six poles total.  Probably not the best thing to do before the H4/H8 route but YHC wanted to make sure we broke a sweat first and the workout wasn’t a cakewalk.  Capped it off with LS Dips x25 at the planters.

    The H4:  Run the same lap/route as the H8 with bear crawls in the middle and merkins (instead of descending burp/merk) at the end…40 on 1st lap, 30 on 2nd, 20 on 3rd, 10 on 4th, 10 on 5th.  Goal was at least 4 laps in 20 minutes.  T-claps to Mahatma and Smooth for blasting off right out of the gate.  The PAX pushed hard and several guys finished 4+ laps.

    The Finale:  Enough time left for a mosey along the levee towards the House of Pain.  Group 1 stayed up top for LBC x40IC + Penguins x20IC (timer) while Group 2 ran down to the pull up bars for AMRAP Pullups followed by Hanging Knee-ups.  This was a long timer, maybe too long, but the PAX hung in there.  After a round for each group, time to head back to the flag.

    COT:  A few announcements and followed by a prayer.

    Here’s a few things we kicked around post-workout in regards to maximizing our individual performance at the upcoming H8:

    1.  Use the downhill runs to catch your breath and don’t try to race down.
    2.  The top of the levee has a few sharp surprises during the bearcrawl.  Appeared to be pieces of exposed plastic mesh.
    3.  Try to crank out the Merkins/Burpees in a fast manner.  YHC fell behind on this.
    4.  The fall and spring temps are more conducive to this workout than August.
    5.  Calling cadence and working in squats does not help boost your time.

    Thanks for the opportunity to lead.

    Tool

     

  • Christmas in August…Wait, NO PRESENTS????

    Looking for some inspiration and ideas for my last workout at “The Beach Bum” AO, I couldn’t help but recall Mahatama-Ice’s recent beat-down at the Mothership.  I didn’t  have Tool here to bring the “presents”, so in true F3 fashion we would have to “modify” and do it “Grinch stole Christmas style”  So with my single 2.0 PAX in tow we began our Christmas is August celebration.  A quick Disclaimer and off we went with a mosey to the basketball court, a single lap around and over to a patch of grass for warm up.

    Warm Up:

    SSH x15 IC, Imperial Walkers x15 IC, Hillbillies x15 IC, Fwd Arm Circles x15 IC, Rev Arm Circles x15 IC, Windmills x15 IC, Plank Jacks x15 IC

     

    Thang 1 – Christmas Tree workout  – Medulla Style – Thank you Mahatama for the inspiration!

    1 Burpee – My added star to the top of the tree.

    5- Bobby Hurley’s – We were on a basketball court, had to throw that in.

    10 – Complex V-Ups – Cause regular V-Ups apparently aren’t tough enough, right Mahatma?

    15 – Merkins – Cause it’s not an F3 workout if you don’t do Merkins.

    20- Step ups -10 R leg, 10 L leg

    25 – Plank Jacks

    30- Copper head Squats – 3 count down, 1 count up

    100 yard run to start, then 50 yard run in between each addition of a level of the tree. Each round repeating all the previous levels and adding the next level.

    Again, somewhere around the addition of the Step-ups my PAX of 1 started to mumble chatter about how this was “too hard” but we powered through it and with some modification he got through it.

     

    Thang 2 – The “11” Days of Christmas

    11 Workout on the basketball court, baseline to baseline.

    1 Merkin, Defensive Slide length of court, 10 Bobby Hurleys, Lunge walk back

    2 Merkins, Defensive Slide length of court, 9 Bobby Hurleys, Lunge walk back

    … You get the idea…

    10 Merkin, Defensive Slide length of court, 1 Bobby Hurley, Lunge walk back.

    20 count by Blue Beret

    Mosey back to grass

     

    Mary in the “Manger”

    LBC’s  x15 IC, LBT’s x15 IC Flutter Kicks x15 IC, American Hammers x15 IC, Lady Pleasers x15 IC

    Was definitely worth the reaction and look on his face, from my 13 year old son when I called out, and explained the last exercise,   “I’m not doing that!!” — Just wait, your still young, one day son… I mumbled under my breath.

    We did manage to find some “presents” as we moseyed back to “the Flag”,  I saw through the window, some light dumbbells in the Cardio Room and we detoured in for 20 Bicep curls, 20 Overhead Tricep presses, 20 Bicep Curls, and 20 Overhead Tricep Presses.

    CHRISTMAS WAS SAVED!!

    COT , Count-off, Name-o-rama, Prayer

    Great way to wrap up a good time at the Beach and great quality time with my 2.0’s

    SYITG