F3 New Orleans

Category: New Orleans

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • Your Kids Are How Old?!?!

    YHC’s commute was from Kenner this morning.  Rather than the usual 20 min drive, it was more like 12 with very little stop lights.   With the extra time, YHC reviewed his Weinke in preparation for todays Beatdown.  A Pax can always prep for his Q, but the only true way to perfect is through experience.   YHC is grateful for F3 and it’s $0 cost mantra.  The best way to show your gratitude and “pay” back what you receive is by signing up to Q.

    W/U

    • SSH x 26
    • Ave Vigoda x 20
    • IW x 20
    • MC x 20
    • Butt Kicks x 10

    The Thang

    Indian Run to NOMA

    • Wall Sits – In COT fashion, name your Occupation, M’s Name, # of Children

    Indian Run to the Foundry for equipment free Beatdown Stations

    • 8 Ct Body Builder x 10 is the count
    • Jack Webbs 1:2, 2:4, 3:6
    • Squat + Plank
    • Plank Combo
    • Jump Squats

    Circle Up for Merkins – In Cot fashion, do a Merkin for each year of the age of your children.  This was either a really good or really bad idea.  Depends on the Pax interpretation.

    • Mambi – 7, 5
    • Pai Gow – 7, 5
    • Walleye – 8, 5
    • Da Parish – 3, 1
    • Cowbell – (K9) 3
    • Bogey – 20, 19, 14
    • Tool – 14, 12

    Mosey to the Track – Pax assigns Mary to be performed and then takes off for a lap.  To save time, a new Pax took off every half lap.

    • Mambi – Flutter Kicks
    • Tool – LBCs
    • Da Parish – Wife Pleasers
    • Walleye(?) – Hello Dolly
    • Cowbell – Crunchy Frog
    • Bogey – American Hammer
    • Pai Gow – Wheezy Jeffersons

    Back to the Flag for Count Off, Namorama, & Announcement (CSAUP/F2 tonight at the Lafitte Greenway & Bayou Beer Garden, Lakeview Running Club every Thursday, Free BabyCakes tickets on May 17).

    Thank you for the opportunity to lead.

    Da Parish

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • 610 Stomp is the Easiest Q Ever

    0530 struck and the scheduled Q was a fartsack.  “I’LL TAKE IT”, YHC passionately exclaimed, “The Stomp is the easiest Q there is.”   As Tool pointed out, this Back Blast is the hardest part.

    The Thang:

    30 min round trip on the traditional Bayou St. John route.   YHC enjoyed some quality F2 & mumblechatter with Tool & Hawgcycle.

    Back at the track for a climb down the sprint ladder.

    • Run as hard as you can for 400m; recover 100
    • Run as hard as you can for 300m; recover 200
    • Run as hard as you can for 200m; recover 300
    • RUN AS HARD AS YOU CAN FOR 100M; recover to the Flag

    Announcements – F2 opportunities ahead!!!  Beatdown with Tool tomorrow evening at the Lafitte Greenway followed by beers & burgers at Bayou Beer Garden.  Lakeview Running Club this Thursday and ever Thursday at the Basin.   Babycakes Baseball game next Thursday (May 17) for F2; let YHC know if you are coming and how many tickets you need.  The tickets are free, just like F3.

    F3 Opportunity available with Woz after Mothership/Coffeteria, Bible Study

    Thanks was given for the 300th anniversary of our city.  May She forever reign.  Intentions were said for her leaders and the impact they make on tomorrow.

    Thank you for the opportunity to lead.  It feels great to Q again.

    Da Parish

  • Pre-Blast What’s the 3rd F Again?

    1 Timothy 4:7b-8 (ESV)

      …train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present time and also for the life to come.

    Men, if F3 is going to accomplish it’s goal of “invigorating male community leadership”, then the 3rd F, Faith, cannot go uncultivated. Without the invigoration that comes from serving an ideal larger than yourself, the 1st and 2nd F’s can devolve into navel gazing, self service or worse… selfie posting, self worship. While the 1st F pushes you to achieve gains you didn’t think were possible, and the 2nd F places you in contact with a fraternity of men who quickly become an important part of your life. It is the 3rd F that propels you forward towards something greater, outward towards something meaningful, and upward towards something eternal. 

    This summer we have set aside time to explore faith through studying a book of the Bible. We will be studying through the Gospel of Mark each Saturday from 8:15 to 9:00 am following the morning beatdown and coffeeteria at the Mothership. The format of the book of Mark has a cadence that should be familiar to F3 with its short, explosive stories that transition at a quick pace. We will be using a study guide by John MacArthur to help set the pace for our study which should last about 13 weeks. The first shipment of books were handed out last week, and more are arriving just in time for this Saturday. This week we will be discussing the introduction to the Gospel of Mark and handing out more books. 

    See you in the gloom and hopefully the post gloom!

    Woz

  • What’s better then a Merkin ladder? 2 of course!

    I guess its better late than never to post a back-blast. Eight men arrived in the dark gloom on Wednesday 5/2/18. Still no lights on Roosevelt Mall. The usual disclaimer and off we go.

    We moseyed down Roosevelt Mall to a warm-up COP.
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Lunges x 20 IC
    Windmills x 10 IC
    Arm Circles 10 forward, 10 backward IC
    Mountain Climbers x 20 IC

    Next an Indian Run to the front of NOMA.
    Merkin ladder up the steps, 1 Merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom
    Repeat
    Merkin ladder up the steps, 1 merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom

    Mumble chatter ensues. As it turns out, 2 Merkin ladders not as much fun as it sounds. The Pax suggested a Reverse Merkin ladder for round 2 may be better. Perhaps they are right…

    Then exercises up and down the NOMA steps
    10 squat jumps at the top, 20 dips on the fountain at the bottom
    Repeat 3 times

    Next we moseyed to the Foundry for some circuits. 8 men, 4 stations:
    Pull-ups
    Body rows
    Step-ups
    10 WWII had the count
    2 rounds total

    Finally, to the track for some sprints, Hawgcycle-Style.
    We split into pairs. 1 man sprints 200 meters, the partner jogs across the infield to meet on the other side, sprint 200 meters, jog across the infield. 2 times around the track.

    A short mosey back to the flag. Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful to theses men for keeping me strong. Thanks for the opportunity to lead.

    Walleye

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • R.E.D. Friday – Iron Ranger Tribute

    Welcome to another edition of R.E.D. Friday.  There were 6 partakers this day and half of us were sporting red.  #overachievers.  Speaking of overachieving, Triple Shift hauled in kettlebells of various poods for the workout.  No need to do our kettlebell swings with drainage rocks this morning.  #Thanks4ThePoods

    Warm-up

    SSH x 31; IW x 31; Abe Vigodas x 15; Low slow squats x 20; Good Mornings x 15; Tempo Merkins x 10

    The Thang – The Iron Ranger Hero WOD

    • 22 seconds of silence
    • 94 Kettlebell swings
    • 94 Merkins
    • 94 Big Boi Sit-ups
    • 22 Burpees
    • 400 meter run

    One round took most of the time.  A few guys finished early enough to start the KB swings.

    NMM

    This WOD was created to honor, Army Ranger SGT. Joshua Rodgers.  Born August 22, 1994, he died on April 27, 2017.

    The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

    Josh was serving his third deployment in Afghanistan at age 22 when he was hit by small arms fire during a high stakes raid on the headquarters of Abdul Hasib, the leader of ISIS in Afghanistan.

    Pray for his family and our other brothers and sisters deployed around the world.

     

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Three Years of Respect

    A PAX can sometimes be a deaf lot, such as when a Q makes a disclaimer and then starts to mosey: huh, huh, what’d he say?  Where’s he going?  Hey, wait, we’re supposed to be following him?

    After a clearly articulated, strong-voiced disclaimer at precisely 5:30:00a, YHC started the usual mosey to Walnut, as the PAX slowly caught up with lots of mumblechatter.  We continued a mosey to the front of Tulane, but past the wall and into the area with more room.  After all, some of the PAX were, shall we say, gaseous.  Warm-up:

    • SSHs 31xIC
    • Hillbillies 28xIC
    • Monkey Humpers 31xIC (always a crowd pleaser)
    • Peter Parkers 30xIC

    Mosey to old stomping grounds with a new twist suggested by Reluctant Yankee: at the corner of Calhoun and St. Charles in front of the oh-so-lovely tiers landscaping featuring an elegant cement carving that just happens to spell LOYOLA, the Pax broke up into four groups (some difficulty encountered, apparently dividing sixteen by four can sometimes be challenging in the Gloom).  Group One: mosey over to the three-floor outdoor staircase to go up and down twice (that’s 24 up each time for those who climbed steps by twos and 48 down for those not crazy enough to do same on the way down, for a total of 144 steps–or so); meanwhile, Group Two did merkins AMRAP at the corner, Group Three did squats AMRAM on the first tier and Group Four did Nolan Ryans AMRAP on the second tier.  The merks were definitely the most challenging.  Cycle through until each group has done all four stations.

    After a somewhat quiet 20-count by Cowbell, the PAX moseyed to and up the central stairwell for Wolfpack Mountain.  At the top, the PAX divided into two groups (again, apparently, some difficulty in dividing sixteen in half).  Group One moseyed down the stairway to the third floor and back up, while Group Two did some prayer chairs; then both groups flipped.  Rinse and repeat once, and then a Circle of Mary:

    • Russian Twists 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Hello Dollys 20xIC
    • Crunchy Frogs 20xIC
    • Dying Cockroaches 20xIC
    • LBCs 20xIC
    • Dr. Ws 10xIC (apparently, YHC was going too fast?  He thought it was easier that way.  Beware, next time he might do it oh so slow to keep the burn burning hot.  We miss you, Side Effects.)

    Mosey back down the ramp and back to the would-be flag to finish at, RY will be happy to hear, precisely at 6:15a.  A black dog and his man Sea Man were dutifully waiting, with a bemused smile as he watched 16 (or really 15, since Pony Boy had to peel off) PAX drip sweat into the sweet, dewy grass.  Count off, Name-O-Rama, and a closing COT.

    #Moleskin: YHC was, um, a bit more exhausted (Douille thought YHC might need to go to a hospital) when he finished his first BeatDown, led by Splash on the first Friday of Jazzfest in 2015.  #TClaps to all the PAX for giving YHC three years and one week of great BeatDowns.

    Jingle Vader