F3 New Orleans

Category: New Orleans

  • Qs Wild

    11 Men gathered around the flag, patiently watching their watches waiting for the arrival of Sparky for his VQ. Tick tock tick tock go the watches. Beep say the watches, 6:30 it is. Time to go. Shorty takes the lead for a game of “Qs Wild”, and leads us off with his disclaimer on behalf of the group.

    Shorty’s Warmup: Mosey to the lawn.

    • Low Slow Squat x20
    • Oh, look.  Yankee’s rolling in.  Still no Sparky
    • Shoulder Taps x20
    • Murkin Shoulder Taps x??
    • SSH x20
    • IW x20

    Tag-out to Side Effects

    SFX 11s: 11s across the lawn.  Derkins from the benches on one side, Dips from the benches on the other.  YHC barely managed to avoid getting lapped by Shorty.  #tclaps for setting the pace.

    Tag-out to Kim Chi

    Kim Chi Pre-VQ: Next week, Kim Chi has his VQ at the Mothership.  Today, he gets thrust unprepared into the role.  Takes us on a “Last Man Up Run” (otherwise known as an Indian Run to YHC who had no clue what KC was talking about).  Off to the Foundry.  At the Foundry PAX line up for:

    • Pull-ups
    • Dips
    • Squats
    • Rows
    • BigBoy Situps
    • Bars

    Everyone cycles through all the stations, planking ahead of pullups.  Pace set by Pullup (AMRAP).  Maverick might still be going.  #tclaps for setting that example!

    Finish with a 90 degree hang-off.  #tclaps to Cowbell for outlasting SFx

    Tag-out to Maverick

    Maverick Circle of Misery: Mosey to a shady spot by big lake.  Looks pleasant.  Its not.  Pairup.  PAX #1: alternate 5 burpees, 5 Russian Twists waiting for PAX #2.  PAX #2 run the boardwalk loop, 20 box jumps out over the lake.  Switch-up.  As revenge for this misery, the boardwalk jumps up and takes its vengence on Maverick.  Maverick seems to be ok still.

    Tag-out to Rudy

    Route 66: Mosey to the fountain.  Heisenberg chooses Murkin’s over Squats as the exercise.  So PAX is off for Route 66 Murkins on the main drag.  1 at first lightpost, 2 at second, till we reach the end 11 stops later.  Rudy politely calls the PAX back to the fountain to restart after a serious whiskey-dick effort on the way to stop #1.  Seriously guys?  10 lightposts out, return for the 11th stop back at the fountain.  11 murkins then plank up.

    Tag-out to JV

    6 MOM with JV: Finds the longest, wettest grass possible, plants PAX on their 6s.

    • Dr. W x12
    • Flutter Kicks x20
    • YTW x20 (how can such small motions hurt so much?)
    • Pray to the Stars (kneel, lean back, hold, scream in agony)
    • Plank and hold
    • (I think there were 2 other exercises in here)

    Mosey back to the flag

    Much mumble-chatter suggesting that Q tag-outs seem to bring out the best (or is that the worst) from everyone.

    Welcome to our FNG, who’s name went from Botched to Triple D to Sand Bags before ending with Fun Bags.

    Close with a prayer.  YHC thanks the PAX for being an inspiration, thanksgiving for the gift of another day and the guidance to use that gift wisely.

  • Yin & Yang

    “Life is a matter of balance” – Unknown

    15 men of NOLA decided to get better this muggy gloom.  Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

    YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility.  YHC is always looking for a reason to incorporate more yoga into a beatdown.

    DISCLAIMER

    Tha Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    20x Imperial Walkers IC
    20x SSH IC
    20x Imperial Squats IC
    20 x Seal Jacks IC

    Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
    12x Power Squats IC
    Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
    10x Over the River Jumps (a.k.a. Ski Hops) IC

    Hurting! so let’s repeat one more time…

    Mosey to the far side of Lightpole Alley

    COP #2

    10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
    12x Spiderman Planks IC
    10x In/Out Planks
    10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

    No time to repeat this one… need to get to the Yang part

    Mosey back over to the bandstand steps by the pond and grab some ledge.

    COP #3

    15x Dips IC
    10x Hip Slappers IC
    15x Dips IC
    10x Irkins IC

    Done with the Yin..now for the Yang

    Mosey up on to the bandstand for some yoga work.

    COP #4

    3x Vinyasas
    1x Warrior Progression (R)
    1x Warrior Progression (L)

    Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

    COP #5

    15x Crunchy Frog IC
    10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
    10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
    1min x High Plank/Mission Impossible (on the Q’s command)

    Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us??  After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

  • Two and a Half Men

    Two of us gathered in the City Park Gloom. We were joined briefly by Side Effects, who had ventured out in the pre-gloom gloom to get his Tuesday workout in before heading home for an early commitment. Nice dedication SFx!

    Disclaimer, then we were off. 15 mins along Bayou St John (chatting about the awesome views those houses have; I’d never really noticed this neighborhoods before starting these runs), then 15 mins back. Burpees every 6 mins (give or take, your humble Q forgot his watch). Ended at the track for a few laps of sprints :

    • Lap 1: 50 sprint, 50 walk; repeat x4
    • Lap 2: 100 sprint, 100 walk; repeat x2
    • Lap 3: 100 sprint, 100 walk; repeat x2

    Close with one last 50 sprint, mosey to the virtual flag, and 10 closing OYO burpees.

    Count off (1.. 2.. hard keeping track of such a large group) and Prayers for Perseverance and in thanksgiving for the gift of a new day.

  • This is not 40

    With most of PAX absent on Saturday, we started the workout with the burpee countdown (thanks to OBT): 10, 9, 8, 7 then a layup of sorts with only 5 more for a total of 39.

    39 was the theme of day with YHC hitting the big 4-0 this week.

    Moseyed to the bandstand. Jumped off the bandstand due to the excessive pebbles. Rocks of any size are not tolerated at The Skinny. Circled by the lake:

    SSH x39 (count not so pure), IW x29 & finished with 10 IW squats

    Moseyed to lights by the track for Mekin sprints: every two lights merkins starting at 9 and counting down to 4

    Moseyed back to the lake:

    LBC x39, Dying Cockroach x29 and finished with 10 Russian Twists

    Back to lights for another 9 through 4 merkin sprint countdown

    To the benches:

    RLSU x13, Dips x13, LLSU x13, Derkins x13, L leg Up x13 & R Leg Up x13

    Back to the lights for the third and final merkin sprint countdown 9 through 4

    COP in the grass:

    Leg holds: 6 inches (a smoot), 45 degrees and then halfway – Cav with the quick math of 25.5 degrees sans a protractor

    High Dollys x13, Hello Dollys x13 then flutters x13

    Plank-o-rama: regular, left arm, right arm, backwards, back to regular then a fast paced 39 count mission impossible hold

    And for the always fun finale: boo boo bear crawls light to light, left leg then right leg

    Moseyed back to the virtual flags for a count-off, name-o-rama & a circle of balls

    Thanks for the good times

     

     

     

  • Bad Teacher

    Bogey was down range so YHC had his first first substitute Q.

    Disclaimer

    Warm Up COP – around the shovel flag

    Arm Circles x 20
    Imperial Walkers x 21
    Low Slow Squats x 20
    Calf Raises x 20
    Side Straddle Hop x 20 – kudos to Maverick who stayed pure with my count – Dredd will be proud

    Inspired by OBT  10 burpees then 9 burpees, then  . . . we moseyed, much to the delight of the PAX so 8, 7, 6, 5, 4, 3, 2, 1, will have to wait for another day.

    COP – Rock Hill – encouraged to go big, we stayed close for three rounds of rock play.

    Rnd 1

    Rock Press x 15
    Curls x 15
    Rows x 15
    Chest Press x 20

    Rnd 2

    Rock Press x 10
    Curls x 10
    Rows x 10
    Chest Press x 15

    Rnd 3

    Rock Press x 5
    Curls x 6
    Rows x 10
    Chest Press x15

    Returned our rocks and happy to say no skulls were crushed in the gloom.

    After a brief hallelujah run we moseyed to a field for some 11’s

    11’s w/ Merks and Lunges  -Shorty set the pace and YHC brought in the six.

    We then split into three groups using 7 burpees to keep count.  We were able to get in three glorious rounds. Burpees, Pull ups, LBC’s

    Mosey for some Mary

    LBC x 20
    Pretzel Crunch x 15 each side
    Hello Dolly x 20
    Flutter Kicks x 20
    Putins x 20
    Mosey back for name o rama and  announcements.   FNG- Radar, who was a professional trainer, gave us some good tips on proper form for rows – thanks brother.  We tightened up for a ball of man with several prayer requests for those who are suffering and my personal request for several more months of cool, low humidity mornings.  Thanks for the opportunity to lead.

  • Don’t breathe through your nose or Cheeto Fingers?

    Beautiful AM with 60 degree weather – and TWO FLAGS
    Roots needed a sub – and I couldn’t get to the computer to request another Q so I got stuck with planning the Friday at Wolfpack Mtn. The good news is that I LOVE to run a workout at Wolfpack Mountain.

    SSH x 25, Imperial Walkers x 25, L/RArm Raise Merksx 20, Peter Parkers x 20, and LBCs x 35

    Then we mosey’d to the TOP of Wolfpack MTN

    At the top we did some SLOW COUNT REAL FREDDY MERCURIES x 25, Side Crunches – Left x 20, Walking Wife Pleasers x 20 (didn’t feel this at all), Side Crunches x – Right x 20, Russian Twists x 25
    **Felt the side crunches need to add those to the Mary rotation. The Walking Wife Pleaser wasn’t too good.
    The AM Sunrise was awesome!

    Then we MOSEY’d down to the ROTC Pull up bars

    At the Pull Ups we did a modified Rocket Man series: Pull ups, Box Jumps, 10 x Burpees, and Declined Parkers – – the count was on the 10 Burpees everything else was AMRAP

    We did a second cycle through we did Burpees, Hanging Oblique Rotations,Box Jumps, and V ups

    Man the smell here was special. I thought it was Douille’s breath at first but it turns out there was some fertilizer on the ground

    Then we mosey’d up and down Wolfpack Mtn. Noticed some Honey KiKs cereal by the door way at the top of the Mtn. Last week District, week before that Wendy’s. Someone keeps leaving us treats on the route.

    Then we went straight to benches for a full tabata series with Dips aka Freak Nastys. And it hurt me.

    Good workout this AM gents! Thanks for pushing me!
    Make sure you post tomorrow at City Park with OBT and Dredd!
    I really wanted to name the Hustler – Cheeto Dust/Fingers because of his orange shirt but we kind of had to go with the Hustler. Maybe we need to change that tomorrow to something meaner? Pasties, Tassles, etc…

  • no name

    Mosey to the traditional Birdcage warmup corner

    Warm-up COP in cadence

    Ssh x25
    Walkers x20
    LBC x25
    Mountain climbers x20

    Mosey to the goal post
    Split into groups of approximately 5
    Jog around the field while one group works on the cross bar
    each man across and each man over

    Mosey to the levee behind the zoo for Elevens
    spider man merks at the top
    jumping squats at the bottom

    Mosey to the Bird Man (Audubon)

    20 dips in cadence

    Mosey toward Magazine St and circle up

    Side lunges ic x20
    Backwards merks short cadence x12
    Dr. W ic x12
    hip raisers on each side ic x12
    merkins ic x12
    the real Freddy Mercury ic x25
    Sprint to the flag

    a long minute of plank

  • Cincol (Sinkhole) de Mayo

    In semi-honor of New Orleans’ tribute to the Mexican victory against Napoleon III’s crack troops on this day in 1862, we promptly head to

    COP Uno
    Five burpees (for Cinco)
    SSH x31IC (for half of [18]62)
    Parker Peters x31IC (for second half of [18]62)
    Five burps (for Mayo)

    Mosey (apt for today, as it’s a cowboy transformation of vamoose, which is another cowboy transformation from vamos or vamanos, let’s go) to Canal Boulevard for

    COP Dos
    Lunge walk to the top of the levee
    Duck walk to the bottom
    Pause (breathe for dear life)
    Bear crawl back up to the top of the levee
    Bear crawl back down (somehow the road gets longer and longer)

    Mosey to the circle of benches. Sadly there are only eight, while the PAX is nine. So Bogey is forced to share a bench with his Q. Sorry.

    COP Tres
    Dips x18IC
    Left leg dip x10IC
    Right leg dip x10IC
    Incline Merkins x18IC
    Low slow dips x18IC
    Derkins x10

    For those with no sense, they followed the Q through the Sinkhole. A bit squishy. The more sensible members of the PAX managed to stay dry. We call them Pollos.

    COP Quattro
    Zig-zag elevens up and down the levee back towards the Flag. One to 10 of LBCs at the top, and 10 to 1 of lunge jumps at the bottom, with diagonal moseys between top and bottom.

    Finally, with El Sol de Mañana, to

    COP Cinqo por Ciculo de Maria (with apologies for my Spanish)
    Senor W x18IC
    Patadas de Mariposas x18IC
    Putins (or, perhaps for today, Troskeys) x18IC
    Las Cucarachas moribundas x18IC
    Un minuto de tablon (or, as Tonio said in I Pagliacci, La Commedia e finita!)

    To COT for thanks. Sorry for the bad puns.

  • 610 Stomp #37

    Six men gathered in the pleasant City Park gloom for our usual Tuesday run w/lagniappe. After having a modest PAX of two last week, it was nice to see a few more guys this week, especially Beetle from Atlanta. The workout de jour was a thirty minute run followed by speed work on the track. So off we went, 15 minutes out along the Bayou St. John route and 15 minutes back. Most turned around at Dumaine St. or Orleans. T-claps to those who cranked out burpees every six minutes. Reconvene at the track for some sprints. Lap 1: sprint 50M, walk 50M, rinse and repeat till done. Lap 2&3: sprint 100M, walk 100M, rinse and repeat till done. No time left for lap 4. Mosey to flag to seal the deal with 10 burpees. Sweat was dripping so we must have done something right.

    COT included prayer for The Phillips family and Boudreaux’s mother-in-law.

    Tool

  • Charleston Convergence & LDR Conference Pre-Blast

    Men of F3 Nation,
    Please join us for a Convergence and F3 Community Outreach Conference.  We have some of our Brothers from Charlotte joint us to discuss 3rd F, Expansion efforts, history of F3 and will showcase efforts of individual PAX from Charleston in our Community.  It’s an opportunity to learn more about F3 as a whole and even more importantly some of the awesome things our PAX are doing in the community and how we can join them in their work.

    Unless you have something very important going on, I implore you to be present at the convergence on Saturday morning May 14th. We will be having some guest speakers driving from out of town, and we want to display for them our strength, support, and unity! Please try to bring some FNG’s as well!! Aye!!

    WHAT: Convergence & LDR Conference
    WHEN: Saturday, May 14, 0650 – 1100
    WHERE: TheBridge, Mt Pleasant Memorial Waterfront Park and the USS Yorktown, Patriots Point
    WHO: Every PAX who can muster! All regions welcome! FNGs welcome!

    Longer agenda is listed below, including a drop-in the evening before. HC in the comments below!

    AGENDA

    Drop-In (with your M)
    May 13th, 5-7pm
    Wild Wings, Coleman Mt. Pleasant

    Convergence
    0650 – 0800
    The Bridge, Memorial Park Mt. Pleasant
    All other AOs will be closed for Convergence
    0800-0830 Movement to Yorktown

    Conference
    0800 – 1100
    Mosey to the USS Yorktown, Patriots Point, Mt. Pleasant
    Top Shelf Breakfast (Scrambled Eggs, Bacon, Pancakes, Potatoes and Biscuits with Gravy, Etc.)
    Breakfast Cost: $13.00 per man
    Conference agenda includes guest speakers, history of F3, expansion, history and growth of F3Charleston, 3rd F, Community Outreach, and Whetstone.

    Please pay in advance here: paypal.me/bell94/13

    They can’t provide parking at the Yorktown due to the beer fest… and if you want your family to come over for a day at Yorktown your family will have to pay to get in.