F3 New Orleans

Category: New Orleans

  • Do as I do not as I say

    17 PAX with 3 exchange students joined the GLOOM for a beatdown on Wolfpack Mtn.  I’m still taking abuse for email sent regarding RAIN OR SHINE.  I was sick – I swear!?

    It was a rainy 48 degree chilly gloom at the MTN.  Welcome to Nescafe from Chapel Hill, and Draino from Winston Salem.

    Anyway – that 7 day vacation is over and I am back and ready for action.  Still a little sick but it won’t keep me down.

    We went straight to the MTN   – at the base we circled up for x 20 SSH, x 20 Imp Walkers, x 20 Mtn Climbers, x 20 Peter Parkers

    Then we went up the Stairs to the top.  Taking 2 steps at a time.  At the top we did — x 20 fire hyrants, x 20 cross fit merks, x 20 lbcs, x 20 low country crab  (BLIMPS while you wait for the 6)

    Then we ran a lap – down the stairs outside to the other stairwell and met on the 6th floor by the stairs again.  Here we did x 10 Hip Dips each side, x 20 russian twist, x 20 jlo/pickle pounders  x 20 donkey kicks  (BLIMPS while you wait for the 6)

    Then we did the same lap and met on the 5th floor.    We did another cycle of exercises — 10 burpees oyo, in cadence x 20 lbt  x 20 flutter x 20 plank jacks

    Then we moseyed down to the benches.  At the benches we did x 20 left leg step ups, 12 irk-ens oyo, x 20 right leg step ups, 12 dirkens oyo, x 20 Dips, 12 left leg power ups oyo, x 20 dips , 12 right leg power ups oyo.

    From there we moseyed back to the FLAG.  Got to the FLAG 2 min early so we did 10 NOLAN RYANS each side and then did a mission impossible for 20 secs.

    Always a pleasure to lead.  Glad to be back in the gloom!

    RY

     

     

  • RED STICK to a Tyson Fight

    7 PAX Gathered in the gloom for a BR beatdown.  Beatdown #2 to be exact.  The goal of the beatdown was more why we do things the way we do them – and how to do them.

    Jingle Vader of course represented NOLA proud with his SOGO attire in the 44 degree gloom.

    We circled up for a quick chat – I explain how to modify if necessary, and I explain the pearls on a string concept.

    Then we ran to the cool compass in the middle of the park.  There is a cool echo effect for cadence counting.

    Here we did SSH x 15, IMP Walker squats x 15, Mtn Climbers x 15, Merks x 15

    Then we moseyed to the covered picnic tables.  Here we talked about creating workouts where no man gets left behind but also keeping the most fit guys engaged.  We did the RED HOT CHILI PEPPER.

    Left leg, Right left, irk-merks, dirk-merks.  Starting at 20 – legs descending to 16 12 8 4    Merks we did 10-8-6-4-2

    After a recovery we sprinted 70% across the field to the pull up bars.  Here we attempted to do PIMPS.  With the low numbers it was a little awkward but we got through it.  Noticed a group of 3 men training on the baseball field below – made a mental note to go and engage them but  they were gone when we finished.   P = pull ups,  I = imperial walkers M= merks   P = plank jacks and S = squats     5 pull ups was the count – then rotate.

    A short mosey over to the field.  At the football field we did…

    3 rounds with Tyson.  We would normally do 5 or more but keeping time in mind we did 3.

    Run 35 yards, 5 burpees, run 35 yards the rest of the field – 5 burpees, come back to mid-field 5 burpees, then back to the starting “endzone” 5 burpees.  A total of 20 burpees for round one.  Round 2 we did 10 line jumps, Round 3 we did 15 little baby crunches.   Called time on this at this point.

    Jingle Vader circled us up for some 6min of Mary.   We did Russian Twist x 20, Flutter x 20, Rosalita x 20, LB-twist x 20.

    We also did Superman to Boat and Y, T and W x 25.

    Then to close it out – we made every PAX practice his cadence with an exercise.

    First up was Scales x 10 LBC,  Banjo with the Hindu Squat, Worms with regular Squats, Mega-dad with Forward arm circles, and Cherry Picker with backwards arm circles. (2 variations).

    All did a good job practicing the….1.) Next exercise is …. 2.)  Starting position…move  and 3.)  In cadence …exercise.

    Closed with a ball of man.  Hoped for a successful launch of F3 Red Stick, prayed for several intentions with a focus on being better male role models for our personal communities.

    FNG – Mega – dad’s name is Dave Mustaine.  Lead singer of Megadeath’s name.  He has 4 kids so we mashed those references together for Mega-Dad.

    Cherry Picker is from the cherry region of Michigan.

    Welcome to the PAX!

    It is always a pleasure to lead.

     

     

  • Woe to him that falls alone

    Ecclesiastes 4:9-10

    Two are better than one because they have a good reward for their toil.  For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

     

    When YHC woke up to rain, wind and 40-degree weather, I was hoping that no one would show up at my scheduled Uptowner Q.  As I pulled up into the parking area, no one was in sight, no flag was visible and I was about to pull away but I had to make a visible sweep of the AO to make sure no one was there.  As I approached the traditional location, I saw a faint lone figure standing in the rain.  It was Hawgcycle!  He didn’t want to come out either but we made the best of it.  We grabbed our big rocks and headed over to the picnic shelter by the dog park.

    WARMUP

    30 x SSH IC, 25 Copperhead Squats, 20 x Mountain climbers IC, 20 Arm Circles / 10 front and 10 back

     

    THE THANG

    Lieutenant Dan Burpees  – One burpee with rock followed by an overhead shoulder press with the rock then lunge forward 4 steps.  Two burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps.   Three burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps and proceed all the way up to 10.

    Legs – 30 Coppperhead Squats with rock, 10 x IC Straight leg deadlift with rock and some other leg exercises but I’ve forgotten them after a week delay in writing this back blast.

    Core Cliffhanger (Triple Shift Special) – We’ll I finally got around to using the picnic table to focus on the extension of the core (i.e. low back exercises) while making it a partner exercise.  PAX one is lying face down on a picnic table with his torso and core off the table and only his hip and legs are on the table.  PAX 2 is lying on his back at the other end of the picnic table and will hold PAX one’s legs so they don’t fall off the table and his legs are holding 6 inches off the picnic table.  PAX one performs a set number of back extensions with his arms folded at the chest and PAX two can either hold their legs up 6 inches, do a flutter kick, Hello Dolly, Rosalitas, you get the idea.

    We perform the Core Cliffhanger and did 10 back extensions then flapjacked, 15 back extensions, and closed it out with another 15 back extensions.

    Time is running out and the weather sucks.  Finish off with 50 merkins.

    COT

    Countoff, Namerama, and prayers of thankfulness to God and thankfulness to my F3 brother who held me accountable that day and always keeps pushing me to be my best!

     

     

  • Bring on the bowl games!

    We were joined on this cool December morning by Jiffy, returning from F3 Birmingham. Sad but true, Jiffy is a fan of the Crimson Tide. So, much of the work out was spent discussing upcoming bowl games, the college football play-offs, who deserved to be there, and who would win. Wisely, YHC did not bring up Notre Dame. Too much pain, as usual. The usual disclaimer and off we go.

     

     

    View image on Twitter

     

    We started by jogging to the track.
    Warm-Up COP:
    SSH x 20 IC
    Plank Jacks x 20 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC

    The we ran a lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
    During this lap, Jiffy commented that he should thank LSU for getting Alabama into the college football play-offs. Da Parish commented that most LSU fans probably don’t see it that way.

    COP #2:
    Merkins x 10 IC
    Wide Merkins x 10 IC
    Diamond Merkins x 10 IC
    Cross Fit Merkins x 10 IC

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    COP #3:
    Low slow squats x 20 IC
    Lunges x 20 IC
    Tree Huggers for 20 count

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    Next, mosey to the baby Foundry for some circuit training:
    5 stations for 5 men, 2 rounds
    Pull-Ups
    Body Rows
    Hanging Knee Ups
    Step Ups
    10 WWII Sit Ups was the count

    Mosey back to the flag for 4 minutes of Mary:
    Scissor kicks x 20 IC
    Dying cockroach x 20 IC
    LBT’s (Little Baby Twists) x 20 IC
    Canoes (aka Crunchy Frogs) x 10 IC

    Jog back to the flag for the finish (apologies for being 2 minutes late). Count off, Name-o-tama, announcements, and a prayer. Good luck to all teams in the bowl games. Especially the Irish. Here’s to a Music City Bowl finish, not a Sugar Bowl finish, if you know what I mean… Thanks for letting me lead.

  • Bitter in the Gloom you say, that never matters at Gipper!!

    The regular assembly of men minus 1 (Moby) at the Gipper showed on this bitter cold Gloom. Moby did show face on the AO in the end as we missed you Brother and wish you a speedy recovery.. Men fashioning the appropriate attire of jump suits, beanies, gloves etc. would surly help the YHC to get the blood flowing and perspiration dripping. Well at least one may have thought, but as always when I lead the Gipper crew one can’t help but notice in the end that these men will gobble up whatever you throw at them and ask for seconds.. 👊

    warmarama

    20 IC GM 5merkins, 20 IC WM 5merkins, 20 IC BK 5merkins, 20 IC HK 5merkins, 20 SSH 5merkins.

    the thang

    Moseyed to the Taj Mahal upon arrival utilized the parking post for some toe taps to 10 sprint across to other side and 10 PJ R/R, 10 Squats sprint across and 10 Lunges R/R, 20 LBCs sprint across 20 MC. Mosey to the flag in front for 4 mins of plank front, left, right, and back with the PAX circled up calling a count to 60 with each position. Mosey to the parking garage and partner up man at the bottom does IW while other man lunge walks forward halfway up the ramp at which point the lunge wall reverses for the other half backwards and the other man does Hillbillies. Upon partner reaching the second floor we continued to partner with a man doing pull-ups on the rats ledge while the other sprints halfway across then Caricoas the other half and sprints back half and Caricoas other side half. Next partner does 8 man bodybuilders while the other back pedals half and then turns and sprints back pedals half and then sprints to return. Moseyed to the courthouse staying partnered one did Freak nasties while the other Rockeyed to the top dropping for 15 Merkins and the partner at the bottom switching to box jumps on the benches R/R. Moseyed to the flag for some Mary, all IC to 20 FK, Hello dollies, and Rosalitas.

    Count off, announcements, COD

    Appreciate Tanked up (Franky C) 👋👋 praying us out..

     

    Always motivated by the can do of you men at the Gipper..

    Thanks for the lead

  • Mondays Belong To The Go-Getters

    “Mondays belong to the go-getters”  -quote from Google

    No better way to start the week than a workout at Rock City, unless you’re allergic to rocks then you can go to Audubon where I’m told they occasionally break a sweat.  Seven veteran F3 gurus posted in the heart of Old Metry  where we were greeted with frigid yet pleasant conditions, perfect for sharpening some iron.  YHC assumed the rocks would be extra cold so he planned on working in a mix of various exercises as to keep the PAX’s blood flowing and hopefully avoid frostbite to the hands.

    Disclaimer then the customary mosey toward the rock pile and the warmup COP:

    SSH x20, Hacky Sack x10, Arm Circles x20, Windmills x10, Inchworm x20, Goofballs x20 (these were extra goofy, T-claps Bogey!)

     

    Grab a rock and mosey out to the track.  Circle up for:

    Curls x20

    Lunge x20 (without rock…had to give the hands a chance to thaw out)

    Shoulder Press x20

    Row x20

    Lunge x20

    8 Count Rock Builder x10 (curl, squat,curl, press….which YHC botched up a time or two)

     

    Next up, a lap around the track, running the turns and backpedaling the straightaways.  Wait, there’s more…a pitstop for Dips x20 at the benches on each side.  Once back, grab your rock for 8 Count Rock Builders x10 OYO.  Rinse and repeat.

    Next up would be a new circuit to try out, courtesy of Men’s Health.  This would include 3 exercises (SSH, Squat Jumps, Merkins), 6 reps of each OYO, as many rounds as you can in 3 minutes.  YHC thought it would help with accountability to call out your count at the end of each round.  There would be a 60 sec rest period in between each round.  As we started round one, it became apparent this would be a doosey.  Rounds 2 and 3 got even tougher but the PAX dug deep and made it happen.  T-claps to those in beast mode that “lapped” YHC.  We completed (3) 3-minute rounds and it was time to head back to base.  Hawg (and others?) seemed intrigued by this workout and implied we may have to do it again in the future.  Men’s Health calls it The Lean Traveler Workout (https://www.youtube.com/watch?v=_CYLd7nmpAI) but I’m sure we can come up with something cooler if it makes a reappearance.  I’m sure some would be content if we never did it again.

    Grab your rocks, start walking back, and as an added bonus (yes, there’s more) crank out rock curls and/or shoulder presses on the way back to the rock pile.  T-claps to the manly PAX that kept their rocks moving.  Mosey to the flag to call it a morning.

    COT to seal the deal.

    Announcements included:

    F3 Baton Rouge is getting up and running.  We need guys to post on Sat mornings there (7am Highland Road Park) for the near future.  It is on the eastern side of BR and only an hour or so from NOLA.  Spread the word with any friends and family up that way.

    F3 Christmas Party on Dec 19th.  Be there or be square.

    Need Q’s for upcoming workouts.

    Moleskin:

    -YHC was the youngest one out there today.  Where were all the young bucks this am?

    -The seven PAX that posted are all F3 veterans….we need some new blood in the mix.  Gotta keep the FNGs coming out.

     

    Thanks for the opportunity to lead.

    Tool

     

     

     

     

     

  • I ask not for a lighter burden, but for broader shoulders. — Jewish Proverb

    Shoulders, gentlemen.  Shoulders.

    12 men assembled in the gloom. Standard disclaimer.  5:30 Mosey across Magazine to  oak alley warm up COP:

    Smurfjacks x20IC

    Parker Peters x20 IC

    1qrtrArm Circles x 40 IC (20 forward dir)

    Peter Parkers x20 IC

    1qrtrArm Circles x 40 IC (20 reverse dir)

    (hillbillies) 20 IC

    SSH x30 IC

    Next we moseyed to the long green wall. Mumble chatter about dangerous animals on the other side. But the “Most Dangerous Game” PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

     15 degrees (10 derkins)

    45 deg (10 derkins);

    finishing with BTTW (hold for 30 seconds). Lather, rinse and repeat.

    Mosey over to the field parking lot in front of the zoo. We used the four corners of the squarish field for some OYO BLIMPS.

    5 Burpees. Run to next corner.

    10 Lunges each leg. Run to next corner.

    15 Imperial Walkers. Run to next corner.

    20 Merkins. Run to next corner.

    25 Plank Jacks. Run to next corner.

    30 Squats. Run to next corner.

    YHC fumbled the start of an Indian run. Pax moseyed to Magazine St. and back to Audubon entrance for more shoulders.  Modified Dora. PAX partnered up and alternated running around the neutral ground and completed:

    100 Dips

    150 Derkin Shoulder taps

    200 LBCs

    Circle up for Iron Hulks 7s (merkin followed by 4 air presses is 1)

    Mosey back to flag.

    Wrap with announcements and intentions, and prayer.

  • Red Snow Stick Revival Launch

    Talk of launching an AO in Baton Rouge has been going on for a good while, so when YHC was asked if there was any interest in taking the Q for this epic event, there was no hesitation in the enthusiastic “Aye!” What YHC did not know was that the launch was going to take place the day after the AO received an incredible 6 inches of snow, which we’ll just say is not the norm in this part of the country.
    Triple Shift and Hawg sounded off that they would join in on the launch, and the clown car to Red Stick Country was on!
    YHC received some pics of Triple Shift, his M, and his 2.0’s playing in the heavy snow at the AO, and YHC wondered if anyone from BR, besides Worms, would post. Was launching this day a mistake? Nay, there are no mistakes. Baton Rouge would not be denied its opportunity to become the latest region in F3 nation!
    What the Nola Pax was not expecting was all the road closures between regions, causing a slight delay. However, upon arrival YHC saw 5 others ready to get a beatdown, and all was good.
    YHC gave the AO a quick once over, followed by a disclaimer, and then…
    The Thang

    SSH x 31 IC
    YHC realized quickly it was going to take more than a standard warmup to get things heated up. two Words…..Burpee Ladder!
    10 Burpees OYO
    9 Burpees OYO
    8 Burpees OYO
    7 Burpees OYO
    6 Burpees OYO
    5 Burpees OYO
    4 Burpees OYO
    3 Burpees OYO
    2 Burpees OYO
    YHC asked what was next….1 Burpee was the response! Wrong, F3 doesn’t do 1 Burpee!
    10 Burpees OYO

    Now the Pax is paying attention….Time to introduce our friend…
    Dirty Mac Deuce!
    Comprised of 4 sets of 3 (12 count) exercises, 1 chest, 1 leg, and 1 core with a lap after each set.
    Set 1 – IC
    merkins x 12
    Copperhead squat x 12
    WW2 Sit ups x 12
    Run a lap on the trail, cutting across the park. The Pax encountered a good bit of ice along this route, which led to YHC calling an audible and modifying the route through the parking lot on subsequent laps.

    Set 2 – IC
    Shoulder Taps x 12
    Lunges x 12
    Tin Snips x 12
    Run a lap

    Set 3 – IC
    Catalina Wine Mixers x 12
    Jump Squats x 12
    LBC’s x 12
    Run a lap

    Set 4 – IC
    Floyd Mayweathers x 12
    Squats x 12
    Flutter Kicks x 12
    Run a lap

    There was a mini Foundry near the pavilion that YHC led the Pax to for stations:
    Station 1 – Step ups – Amrap
    Station 2 – Pull ups – Amrap
    Station 3 – Jumping over a groovy bar (Check out YHC’s awesome jump)
    Station 4 – 10 Burpees (timer)

    Partner up for:
    Partner Derkins. Pax 1 planks, Pax 2 does 10 derkins with feet on Pax 1 back in cadence. Pax 1 then does 10 merkins IC with the weight of Pax 2 on his back. Flap Jack.

    6 Minutes of Mary – All IC
    LBC’s x 20
    Flutter Kicks x 20
    Tin Snips x 20
    Dying Cockroaches x 20
    American Hammer x 20
    Hello Dolly x 20

    COT
    Circle up for count off, name-o-rama, naming of the FNG’s, announcements, intentions and a prayer to the Sky Q.

    Naked man Moleskin
    YHC had the privilege of taking the Q on this first post in Baton Rouge, and was eager to share the gift of F3 with other men that seek that something missing in their lives. T-Claps to Worms for finding a great AO, for making a Shovel Flag, and for rounding up 2 FNG’s on a day when one wouldn’t expect anyone to post. T-Claps to Hawg and Triple Shift for making the trek with YHC. The DRP has found its place in Baton Rouge, and it’s there to stay! Please continue supporting this region while it ramps up. Highland Park is a great AO with a lot to offer, especially when it’s not buried in snow!
    Coffeteria was held about a mile down the road from the AO where some great F2 was enjoyed.
    Welcome FNG Whoosier Daddy (father of 5 from Detroit, and went to Purdue), and FNG Scales (Like St Paul, the scales were washed from his eyes).
    There’s only one first post, and today was that day in Baton Rouge!

  • Frozen Mountain

    0528 and 9 brave souls emerged to help celebrate my 3 year anniversary (12/6).  Quick DISCLAIMER and let’s mosey…to the first deck of the parking garage.

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 30 IC

    Time to head up the mountain.  Single file Indian Run.  On the way up we lost two due to “personal issues”, YHC included.  L-Wire temporarily took the Q.  When YHC returned to the group near the top of the mountain, they were doing Elevator BLIMPS.  (partner up, one runs down one stairwell and up the other while the partner is doing BLIMPS).

    After it was time for Pusharama:

    -Merkins x 20 IC

    -Diamond Merkins x 10 IC

    -Wide Merkins x 15 IC

    -Staggered Merkins x 10 IC / each

    Time for some Mary and let’s make it a Jukebox (each pax chose an ab workout):

    -Peter Parkers

    -Rosalitas

    -LBTs

    -X’s and O’s

    -Wife Pleasers (I continue to feel Seaman looking at me during this No-Eye Contact event)

    -Scissors/Flutterkicks

    -Penguins

    (I know I’ve missed two ab workouts for Mary…add to comments)

    Time to mosey down the mountains, via ramps, and back to the VSF.  Countoff, namerama, announcements, shoutouts, and a prayer.  It wasn’t as cold as when we first started.  T-Claps to L-Wired for stepping up and taking the Q for a few.  Good times…

  • 4 Above average men converge on the Scramble!!

    While wet and cold, the Scramble still produced 4 “Above average men” to start the Gloom.. YHC arrived to the sights of the Pelican as he planted the flag at the AO, and as I turned around one noticed the knewly crowned feature movie star F3 champion  Captain Sparkles walking from the shadows. We began the journey down the routine path for 3.2 miles with the rain coming down in spurts with some good mumble chatter. Upon returning we noticed a vehicle traveling through the parking lot. Welcome Backdraft, better late than never. We had 15 mins remaining so we Moseyed to the monkey bars for some descending pull-ups 10,8,6,4,2 with core in between sets IC PJ 20, IC MC 20, IC PP 20, IC Parker P 20 and finished with IC PJ 20. Moseyed back to the flag and performed IC IW 20 and closed the Gloom with IC Merkins 20.

    Count off, announcements and COT

    Appreciate Captain taking us out in prayer!!

    Always a pleasure leading above average on an above average Gloom👊👍!!