F3 New Orleans

Category: New Orleans

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer

  • A Man for Each Season

    A small Pax on a glorious morning.  In homage to the last day of the Quarter, the Pax followed the months.

    Round One (January through May)

  • SSH 31xIC
  • Imperial Walkers 29xIC
  • Lunges 31xIC
  • Peter Parkers 30xIC
  • Don Quixotes 31xIC

    • Round Two:  After a mosey along Okwata, the PAX does some suicides with the lamp posts: mosey fast to first lamp post for one squat, then back for two, then mosey to second lamp post for three, back for four, etc. to fourth lamp and back.  Q had the six: patient PAX.

    Round Three (June through August)

  • Hop-ups 20xIC, rest (cause June 21 is the beginning of summer, yeah, that’s why), then another 10xIC
  • Dips 31xIC
  • Incline Merkins 31xIC

    • Round Four (September and October)

  • Trek up Mount Everest OYO for 20 squats and down for 10 burpees
  • Trek up again OYO for 20 more squats and down for 11 burpees.

    • Round Five (November and December, plus a recap of the first three months)

  • LBCs 30xIC
  • Russian Twists 31xIC
  • Hello Dolly 31xIC
  • Flutter Kicks 29xIC
  • Dying Cockroachs 31xIC

    • Close with prayer for each day and month.  Thanks for keeping me honest.

  • Birthday Bash

    With Northshore Launch, YHC was wondering who’d show at the AO. No worries: with birthday balloons and posters across the way, the faithful appeared. After the statement of the obvious (Disclaimer), we moseyed around the Great Lawn for The Thang.

    Round One

    Burpees 5 OYO
    Squats 25xIC
    Burpees 5 OYO
    Hill Billies 25xIC
    Peter Parkers 25XIC
    [Something else YHC can’t remember.] The PAX later confessed to relief that Q was not planning to rack up 54 burpees: it’s only because he wasn’t thinking clearly.

    With a PAX of eight, pairing was a natural. A long mosey to Roosevelt Mall for some staggered Route 66 fun. We split up four to each row of benches, and then each split into two pairs on each side.

    Round Two
    At each bench, a set of Incline Merkins, a set of Tatum Channings and a set of Channing Tatums (Q was feeling random: each pair could decide whether to start with left-leg step ups first or instead right-leg step ups first): first bench, one of each set; second bench, two of each set; etc. all the way to 11 of each set at the 11th bench.

    Round Three
    The Q had mercy: for the return trip down Route 66, the count was reverse. At each bench, a set of Decline Merkins and, for particular pleasure (NOT), a set of full Sit-Ups (feet on benches): first bench, 11 of each set; second bench, 10 of each set; etc. all the way (barely surviving) to 1 of each at the 11th bench.

    Round Four

    Time for some rest (not really): Mosey to the north wall of Delgado Museum (QHC is that old; NOMA is for young bucks) for a scenic view: the People’s Chair for a minute 40.

    Round Five
    After a shake-out, mosey to the Lichtenstein Fountain for some dipsy doodles: first, 20 double-slow dips IC (odd counts to go down, even counts to go up); and then 20 regular dips IC (two dips per count). Your Q wasn’t thinking: he should have done ultra-slow dips (one full count to go down, one full count to hold down and then one full count to come up). Next time for the DownPaiNment.

    Round Six

    Mosey for some Mary on the cool dewy lawn in the shade. Started with a birthday count: 54 LBCs IC. After mubble-chatter whether each would be a birthday count, Q had mercy (and not much more steam): 20xIC Hello Dolly, 20xIC Dying Cockroach, 20xIC J-Lo, 20xIC Flutter Kicks, and 20xIC Iron Cross. With a tip to Shorty, the PAX ended with some balancing: 20 count balancing on each leg while stretched out (or not) like a T.

    Mosey to the (real!) Flag for announcement, birthday wishes and prayer of thanks, and then off to Coffeerama. Thanks to the PAX for a great birthday present.

  • It’s On.

    7 men in the Okwata gloom wating on YHC as I pulled up without a moment to spare.  Like doing SSHs during the first COP it has become a custom at Okwata to run around the Mardi Gras “Fountain” to start the warm-up.  I use the quotes because it is never on.  I think it has been in full operation once since we started this AO.  So I decided we would break from tradition and head west, that is, until I pulled up to the flag.  It’s on.  Change of plans – sticking with tradition.  Disclaimer as I tie my shoe.  It’s on.

    The Thang

    We jogged around the MG Fountain in all of it’s splendor, circling up in the dry grass nearby for the Warm-up COP:  SSH x 30; IW x 30; Don Quixote’s x 15; Merkins x 15; LSS x 30…all IC.

    The beauty of the fountain was too good to leave, so instead of jogging to the planters along the lakefront, we stayed by the fountain and paired up at each bench for some Tabata.  The wooden benches by the fountain are pretty weathered, so YHC gave them a quick test before proceeding.  Tabata consists of 8 exercise sets.  Go all out for 20 seconds followed by a 10 second rest.  Today we did Decline Merks, Box Jumps, Dips, Squats, Repeato

    Mosey to the corner of Canal Blvd and Lakeshore Dr and circle up for 2 minutes of Mary:  LBC x 40; Flutters x 30; Putin x 20…al IC  followed by a quick exploratory jog up and over the levee along canal and back on the other side of the street.  A nice little lap with a hill.  Seems to be a popular route with the locals.

    Dirty McDeuce:  3 – 12 rep exercises all IC (upper, lower, core) followed by a Canal Levee Lap.  Repeat 4 times.

    • 1st set: – Merkins, Sumo Squats Elbow,  Peter Parkers – Lap
    • 2nd set – Diamond Merkins, Lunges, Elbow Parker Peters – Lap
    • 3rd set – Wide Merkins, Toe Raises, Plank Jacks – Lap
    • 4th set – Carolina Dry Dock, Squats, Hello Dolly

    Called an audible and ran along the levee back to the flag instead of making the last Canal Levee Lap.  This gave us time for some Quadraphilia, although it was only about a minute and a half (if that).

    Back to the flag for announcements and shout out.  T-claps to the PAX today – strong showing at Okwata, even without some of the usual suspects.  Wolf kottered after taking a break for the birth of his child.  Congratulations are in order and T-claps for getting back on the horse.  Also good to see Boudreaux hitting his third workout of the week – #RhodeIslandStrong.  And finally T-claps to Tool for bringing the Northshore flag.  Seemed appropriate to plant it on the shores of Lake Pontchartrain this morning.

     

  • Crawfish Guts or Potholes in the Darkness

    Well at 445 AM I read my text that Mr Awesome had a late night and needed a late notice sub for the workout.  I’m in — sorry to the PAX for a last minute Q – I had to come up with a plan quick.

    13 PAX in the GLOOM and Cavalier came in super hot– Wicked Witch of the West style that made 14.

    Disclaimer and we were off!

    Ran to OAK ALLEY for our first Circle of Pain.

    The warmup –

    In cadence:  Side Straddle Hops x 25, Lunge Jumps x 20, Monkey Humps x 15, Flutter kicks x 20

    Line up:  Bear Crawl to the first light post.     Burpee Broad Jump to the 2nd light post  – Finish with a sprint to the track.

    Mosey’d to the Birdwatcher aka John James Audubon Statue.  The tomatoes did a fly-by checking out the fellas.

    Right leg step ups x 20, Incline Merks x 12, Left Leg Step Ups x 20, Decline Peter Parkers x 20  **Doh!  Forgot to do Dips!  I hate it when I do that.

    Ran to the Hill. Debated cool band names as we ran in the gloom. Potholes in the Darkness won.  It was total vampire weather this AM.   The scent of crawfish guts was powerful and foul.  It hurt to breathe for this 1/4 mile.   We got to the Hill and we did 10 burpees on one side and 20 Peter Parkers on the other.  X 2

    Mosey’d back to the Soccer field.  Used the Goal for Peek a Boo pull ups AMRAP –as many reps as possible.  2 lines – walking plank as the line moved closer to the soccer goal.

    After we got through the line.  We circled up for 6 MOM.

    In Cadence (IC) Parker Peters x 22, Hello Dolly x 22, Russian Twist x 22, Leg Ups x 20, Shoulder Tap Merks x 20, Iron Cross x 23

    Run back to the FLAG at your fastest pace.

    Got the FLAG for the COT.  Bogey asked to focus on being better humans to the people we love and to the people we work with!    Please forgive the hastily prepared workout.  Hopefully you got something good out it.

    Tclaps to Bogey for stepping up to lead prayer!

    Tclaps to El Wire for EH’ing a new guy – welcome Ribbit…Now I wish I would have named him – Crawfish Guts or Pothole or Potholes in the Darkness (PITD) although Ribbit is pretty good.

     

     

  • Qwest West – A F3F Scholarship Opportunity

    F3 Qwests West: May 17 –  May 30
    An Amazing Opportunity for the F3 College Pax

    Through a F3Foundation grant, Qwest West, Inc. and F3Foundation have joined forces to offer a full, needs-based scholarship to a deserving F3 college male to join the Qwest West, May 17-30.

    The Qwest West gathers young adults (18-22+) across denominational and collegial lines for a Maymester spiritual journey in the American West.  It’s a camping road trip -F3 style!  Using AOs like the Grand Canyon, Bryce, Zion, and Yosemite, Qwest West helps students scale new heights in faith, spirituality, and leadership.

    Think communion, fitness, fellowship, hikes, campfires, COTs, BOM/Ws, worship services, and foot washings.  And very few burpees.  Check it out at www.qwestwest.org and http://youtu.be/s3g2tzV6Jng

    The F3 Qwests West scholarship is open to college-age males.  Applicants should be active F3 pax and have demonstrable financial need.  Interested applicants should apply ASAP by emailing Seeker (John Cook jcook@qwestwest.org) indicating interest in the F3 Qwests West scholarship and requesting a Qwest West application form.

    Deadline for applying is Tuesday, April 26.  Preference will be given to early applicants who meet the scholarship criteria.  Contact Seeker with questions.

    Grateful Tclaps to F3Foundation and Qwest West for providing this wonderful opportunity to the F3Nation!

  • 610 Stomp #33

    A light crowd today…guess the thoroughbreds stayed in the stable, fartsacking… (that’s right, I’m calling you out).
    Four real men, YHC included- ;-), showed up to improve and grow. Plant the flag, Disclaimer and let’s step. This time we pushed through and skipped the stops. We made it a Tempo run. As we started, we had an Aggie take off like he was being chased by a Bengal Tiger. Yep, caught him. It was a beautiful morning for a hard run. When all four finished, we sealed the deal with 10 burpees, Countoff, namerama, announcements, shoutouts, and a prayer. See you at the Birdcage tomorrow with Mr. Awesome…always a severe beatdown.

  • A Trip to NOMA

    Here’s what we did.  Sorry for the short BB, but time is of the essence.

    DISCLAIMER

    The Thang

    COP #1 (Warmup)

    20 IC x Seal Jacks
    20 IC x Imperial Walkers
    20 IC x Peter Parkers
    20 IC x SSH
    20 IC x Hillbillies
    20 IC x Parker Peters

    Mosey over to a ledge, and line up.

    COP #2

    15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
    10 OYO x Right Leg Ledge Squats
    20 IC x Low Slow Dips
    15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
    10 OYO x Left Leg Ledge Squats
    20 IC x Regular Dips

    Mosey to NOMA, and partner up for the next few exercises.

    Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back.  Flap jack until goal is met by the teams.

    100 reps: Merkins
    200 reps: Hip Slappers
    300 reps: Squats

    I don’t think the Pax will visit NOMA again after this one.  Mosey over to the #Foundry.  Exercise progression as follows:

    Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
    10 x Pullups
    10 x Dips
    10 x Full Sit-up
    10 x Chest Pulls
    Monkey Bar over to the Plank Line

    Only had time for one round thru.  Hand off to Chewy for some #Qtraining. Tclaps for leading!

    COP #3:

    10 IC x Overhead, Straight Arm Air Squats
    10 IC x Right Leg Side Lift Kicks
    10 IC x Left Leg Side Lift Kicks
    10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
    10 IC x Superman (On Stomach) Overhead Arm Lifts
    10 IC x Superman Side Arm Lifts
    10 IC x Superman Close Side Arm Lifts

    Times up… back to the flag for Nameorama, Shoutouts, and prayer.

  • Hello Lamppost

    Seven men arrived in the gloom, ready for a Monday beatdown at the Skinny.  YHC decided to skip the usual loop around the park to spend some quality time under the lampposts.  But first, let’s head over to the bandstand for warmup:

    SSH x25, Hillbillies x25, LSS x25, MC x25

    Short trip from there to lamppost alley for: burpee broad jump, bear crawl, b/w bear crawl, b/w Jameis

    Mosey OYO to row bars, stopping at each lamppost (3 total) for five sets of SSH x5 + burpee.  Don’t be alarmed by the shadowy figure (Nip/Tuck) suddenly appearing at lamppost no. 3, doing some SSH and burpees, then vanishing into the darkness.

    At the row bars, the PAX split into two groups to alternate exercises:

    • Rows x20 / plank jacks
    • Rows x15 / jump lunges

    Mosey down the rock path to the lampposts for merkincides, starting with 15 merkins and progressively working our way down to 10.  Tclaps to El Wire for leading the pack and doing an extra lap to put the rest of us to shame.

    Mosey OYO to monkey bars, stopping at each lamppost (3 total) for IW w/ squats x20.  Split into three stations:

    • Burpees x8 / pull ups / Russian twists

    Then finally back to the flag for some Mary: DC x25, HD x25, PP x25, FK x25, LBC x25

    Wrap things up with the count, name-o-rama, and prayer.

    -Mulligan

  • Beatdown from the Founding Fathers of Notre Dame

    8 timely men, and 2 rollin’ in hot, made for 10 PAX eagerly waiting today’s Notre Dame history lesson.  But first, thank you for the reminder JV – My Disclaimer, and then we are off

    The Warmup

    SSH x25, IW x25, DQ x25, PP x25 (and no mention of Notre Dame yet).

    Then get your rock.  Feel free to go big.

    The History Lesson

    Heading over to the lawn, looks to be about 50 yards from the fence.  Line up and learn about the famed fathers who founded and shaped Notre Dame with a String of Fire.  With each priest, repeat all exercises from the prior priests then add the new one.  Then sprint to the fence and back, then plank and wait for the 6 (which seemed to be your humble Q most of the time).  Then add the next priest.

    1. Blessed Basil Moreau:  Founder of the Congregation of the Holy Cross.  5 Burpees for Basil
    2. Father Edward Sorin: Founded Notre Dame in 1842.  10 Rock Squats for Sorin
    3. Father Andrew Morrissey:  An early president who tended the mission of educating catholic young men.  15 Military Presses for Morrissey
    4. Father William Corby: Chaplain for the Irish Brigade in the Civil War, then became president at ND.  20 Curls for Corby
    5. Father Thomas Walsh: Rebuilt the University after the fire. 25 Bench Presses for Walsh (try as I might, I couldn’t get the name/exercise to match on this one…)
    6. Father Patrick Dillon: Entered the priesthood at 12, the first Irish president of ND, died of illness at 28.  30 Hello Dolly for Dillon
    7. Father John Zahm: A VP for 10 years, a strong proponent of science and knowledge.  Repeat all exercises – but replace the sprint with a Rock Zahmbie Walk to the Fence.  OK, that was longer than it looked.

    The Great Fire

    In 1879, the University burned to the ground.

    “The fire was my fault. I came here as a young man and founded a university which I named after the Mother of God. Now she had to burn it to the ground to show me that I dreamed too small a dream. Tomorrow we will begin again and build it bigger

    — Father Sorin

    We commemorate the great fire with the Bear Crawl Ring of Fire.

    • Bear crawl in the circle till Q says Stop.  Plank and wait
    • Q starts with 5 Murkins.  PAX to the right goes next.  And round the circle it goes, plank when not your turn.
    • Repeat x3

    Alas, we were running out of time for the “Lets Rebuild it” round of exercises.  Save that for the next history lesson.

    Mary

    In honor of Notre Dame (“Our Mother”), we proceeded for several rounds of Mary.  With each round, 2 pax ran off to the gym for 10 Pull Ups.  Repeat until everyone had their chance at the pull up bars

    • LBC x30
    • Russian Twist x20
    • Flutter Kick x30
    • Freddie Mercury x30
    • Dr. W x15

    Return our rocks, sprint back to the flag

    Closing

    Count-off, Name-o-rama, callouts for health for colleagues of Marlin and Amnesty.  Close prayer of thanks for the day, statement of hope that we use the gift of the day such that our God will be proud of us, and close with St. Ignatius prayer for Generosity (Lord, teach me to be generous)

    Thank you all for letting me be your humble Q for today.