F3 New Orleans

Category: New Orleans

  • Bracket Busters

    17 underdogs posted at the Mothership and left victorious after a #downpainment in March Madness.  Welcome Igloo from F3 Hickory.  YHC was inspired by the hope and determination of the Cinderella teams in the NCAA basketball Tournament.  After a short introduction and disclaimer we were off to the museum lawn.  Along the way we picked up Mike, our friend and favorite waiter, from Morning Call.  Mike even joined us on the first exercise of the COP.

    Game 1:  UALR 85 – Purdue 83 (2 OT).  In honor of the Trojans from Little Rock, we spelled out UALR in for our warm-up COP.

    • Un-Straddle Hop (SSH IC on one leg) Right Leg x 21, Left Leg x 21
    • Alternating Shoulder Taps IC x 22
    • Low Country Crab IC x 21
    • Rosalita IC x 21

    Game 2:  Yale 79 – Baylor 75.  In honor of 12th seeded Yale’s upset of the 5th seeded Bears we gathered around the fountain for a modified Dan Taylor that we named “The Handsome Dan” – 1 left leg step-up, 1 right leg step-up, and one squat.  Escalate until reaching 12 left leg step-ups, 12 right leg step-ups. and 12 Squats.  Lots of mumble chatter about not rooting for upsets in the tourney after this.

    Game 3:  Stephen F. Austin 70 – West Virginia 56.  Did anyone see this Giant Leprechaun that dominated West Virginia?  Tom Walkup, led the 14th seeded Lumberjacks to an impressive victory over the 3rd seeded Mountaineers.  In hopes of building the type of strength and power that Walkup and his beard exhibit, we performed a set of (Lumber)Jack Webbs to 14.

    Game 4:  Hawai’i 77 – California 66.  The native language of Hawai’i has 12 letters and something that looks like an inverted apostrophe called an Okina.  The Okina represents a glottal stop (or very, very brief pause).  We used the Okina after we finished ten (Lumber)Jack Webbs, as Jingle Vader counted down from 13 (Hawai’i’s seed) to help us recover and prepare for the next 4 sets.

    After our (Lumber)Jack Webbs we moseyed to the Foundry.  There we worked on our ability to hang on the rim.  We want to be prepared once we get there.  Everyone found a place to do pull-ups or rows and did one set to exhaustion.  Once exhausted we all met up by the water fountain.

    Games 5-7:  Wichita State 65 – Arizona 55, Gonzaga 68 – Seton Hall 52, Northern Iowa 75 – Texas 72.  Three 11 seeds won in the first round this year.  In their honor we moseyed to the soccer field and did Elevens from penalty box to penalty box with Burpees and Merkins at each end.  Rudy thought that he should be exempt since his Fighting Irish were the only 6 seed to beat an 11.  T-claps to Jingle Vader and Bubba for a very impressive showing.

    During our Mosey to the Great Lawn we stopped by the Sculpture Garden Flowers and did box jumps as we waited for the Six.

    Game 8:  Middle Tennessee 90 – Michigan State 81:  YHC picked Michigan State as my champion, so my bracket was destroyed on the second day of the tournament.  I thought it would be fitting to save the most soul crushing Game until the end.  The mascot for Middle Tennessee is a winged horse named Lightning.  In hopes that someday someone will nickname us “Lightning” we worked on our sprints – 15 across the great lawn with a couple of strategically placed Okinas.  T-claps to Douille, for being out in front on most of the sprints.  T-Claps to the rest of the PAX for occasionally catching up to him.  OSHA did a couple of impersonations of Bryce Drew’s head first slide after hitting the game winner against Ole Miss in 1998, however, the PAX was too tired to mob him.

    Mosey back to the flag for the COT.

    Naked Man Moleskin

    Today’s workout focused on the hope and persistence involved in reaching our goals.  In Phillipians 4:13 Paul said “I can do all things through Christ who strengthens me.”  Christians often use this verse in the context of athletics, but it is applicable to all parts of life.  It is a verse the provides hope and encourages us to persist.  T-claps to JV for his persistence over the past several months.  We have all witnessed the dividends his persistence has paid, e.g. his first place finish in today’s 11s.

     

     

     

  • Love to hate me

    “Tough times never last but tough people do.”

    7 pax strong came out in the beautiful gloom not knowing what they were getting themselves into.

    YHC decided to turn up the intensity level because he was unable to post all week.  (sorry pax).

    Welcome to F3, I am not a trainer…. you know the rest…

    The Thang

    quick mosey to seawall for some good old fashioned stretches.

    COP #1: Warm up stretch

    • knee slappers X 20
    • Left leg over right, right over left
    • Run in place 15 sec.
    • wide legs- stretch left, middle, right
    • Run in place 15 sec.
    • arm stretches- left, right
    • Run in place 15 sec.
    • Windmill X 20

    Mosey further down seawall

    Webbicides:

    like suicides, but including my favorite- BURPEES.

    starting at lightpost #1, complete 1 burpee, run to lightpost #2, complete 1 burpee, run back to #1, complete 2 burpees, and so on through 4 lightposts.

    YHC forgot to say this was a competition (that usually helps pick up the pace of the pax).

    mosey to the top of the levee.

    COP #2: Super 21

    • 1 merkin, 1 FULL sit up, 2 merkins, 2 sit ups, increasing reps thru 10
    • Recover- Monkey humps X 21
    • Super 21- reps 11-14
    • Recover- Mountain Climbers X 21
    • Super 21- reps 15-18
    • Recover- Hillbillies X 21
    • Super 21- reps 19-21

    Total Merkins completed: 231

    Total Sit ups completed: 231

    Word on the street was that JV gave birth to twins during this beatdown!

    Tclaps PAX, tclaps.

    mosey down levee to the sidewalk.

    COP #3: Mary

    • Russian Twists X 25
    • Flutter kicks X 25
    • Penguins X 25

    Finish out with some traditional stretches.

    Gather up around the…(JV runs to car to get flag)….Flag for count off, name o rama, and prayer.

    Prayers for patience when things get tough, just like we pushed through this post, we can get through anything life throws at us.

    Thanks for the privilege to lead this gloom.

    -Cowbell

     

  • A hidden Wendy’s hamburger

    YHC showed up at 5:29 and ready to roll.  I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM.  Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).

    No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off.  No warm up – on the lawn – I just took us straight to Wolfpack Mtn.

    At Wolfpack Mtn – we had our first circle of PAIN.  A gentle warm up.

    SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?)  x 20 each leg.

    Run up the stairs – try to take 3 stairs a stride.

    At the top COP #2 targeting the CORE.

    Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25  Parker Peters x 25

    A Wolfpack Mtn lap.   Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage.  Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go?  It was like a delicious treat ready to eat.  I just kept thinking about why someone choose to leave it on the box in the stairwell.  Why!?

    At the top COP #3 targeting the ARMS.

    Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,

    Hip Dips, x 10 each hip, and Plank Walk x 16

    A Wolfpack Mtn lap.  Sandwich was still there.

    At the Top of Wolfpack Mtn.  COP #4 ABS – (modified from legs – will get legs downstairs)

    Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20

    Down the stairs to the bench alley.  At the bench ALLEY:

    Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20

    Mosey back to the FLAG.

    COT:  We took a moment of silence to reflect on all our blessings during lent

     

     

     

     

  • Bear Crawls the Mountain

    Twenty men met at the shovel/flag eager to get stronger. DISCLAIMER: “I’m not a personal trainer, and I don’t look like one…like OSHA.” Let’s mosey…

    COP:
    SSH x 30 IC
    IW x 30 IC
    Peter Parkers x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC (fka Pickle Pounders
    -during the COP two late, but brave, men rolled in hot. Better late than…..;-)

    Let’s mosey….time to take the Chevy to the Levee….oops, a train passing by blocking our way. An audible was called and we pulled off to do some Mary:
    LBC x 40 IC
    Hello Dolly’s x 20 IC
    Flutter Kicks x 20 IC
    The train passed and it’s time to conquer the levee.

    We all love some 11’s, so let’s have the Bear Crawl Up the Mountain 11’s:
    -line up and bear crawl to the top of the levee and do 10 burpees (changed to squats after first set due to gravel at the top), run down and 1 LBC, bear crawl back up 9 squats, run down, 2 LBCs until the numbers reverse. After an easy, recovery mosey to the Fly for a scenic view of the river and the Gloom while we had a pusherama:
    Merkins x 20 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC

    Our chest, arms and back are screaming….time to mosey to the soccer field in front of the zoo; 70 yard sprints x 7. Gassed! Time to head back to the shovel/flag.

    Countoff, namerama, announcements, shoutouts, and a prayer. Welcome FNG-Boudreaux

    Join us for the F2 event tonight at BBG for 1900! Attendance Mandatory!!!

  • 610 Stomp #30

    “A river cuts through rock, not because of its power, but because of its persistence.” – Jim Watkins

    Six men of NOLA, one man from Hartsville, SC (Tclaps Yankee of #WarZone), and YHC made up the Pax on this Tuesday gloom.  Lots of jargon being thrown around the flag as I attempted to give a quick overview of the route. Things settled down and I explained the theme of the workout – Persistence (YHC likes themes), and how I wanted the Pax to push themselves today… and as usual, the Pax killed it!  So let’s get to it, but first….

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile run along the bayou to Banks St. and back & stop every 6 minutes to do burpees and/or walk and/or sprint for 1 minute.  Rinse and repeat until completing the course.  Each Pax modifies the workout at his own pace/distance.

    Pax held together for the first six minutes, then everyone fell in stride. Griswold and OSHA were off to the races.  Tool was giving Yankee a taste of his History Lessons around City Park.  At the end of the beatdown, everyone was accounted for around the flag, where we sealed the deal with 10OYO x Burpees, Name-o-rama, Shoutouts, and Prayer.

    Come out for the first ever double-Q hosted by Amnesty tomorrow:  1st Q @ 0530 at Birdcage; 2nd Q @ 1900 (a.k.a. 7pm) at Bayou Beer Garden (this is a 2nd F event = no beatdown, except maybe so 12oz curls)

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • Pontiff goes down

    I love the smell of sweat in the morning.  It smells like victory.  At least victory over those Metairites.    Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom.  (Instantly had to redesign some of the exercises – was only planning for 5-8).  Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!

    Disclaimer and brief introduction to the 4 FNG’s.

    Quick mosey through the parking lot to the bandstand for our first COP #1/warmup.  SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20

    COP #2.  Mosey to the row bar and broke into 4 groups.  Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees.   The burpees led the pace and we rotated when they were done.

    COP #3.  Indian Run (Feather not dot- explanation to follow) to the boxes.  Time for some Jack and the Box.  I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10.  Will look at some modification for next time.  3 boxes.  Smallest box, lateral box jumps with 5 to each side for a total of 10.  Medium box- 10 box jumps up.  Large box- 10 step ups with 5 each leg.  While one person was on each box, the other 12 of us did a sequence of jacks.  (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH).  Everyone got on at least 2 boxes before time started running thin.

    COP #4.  Zombie walk to fountain (lunge walk).  Dips x20, Derkins x 15.

    COP #5 Indian run to tee/green area for some Mary.  Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20

    COP #6  Indian run to pull-up bars.  (Dot not feather)  on a side note- we were in India (Delhi and Mumbai last year.  Car travel there is insane.  Minimal traffic rules.  Everyone just goes and no real lanes.  To keep cars from hitting each other they just keep the horns going almost nonstop.  I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough.  So I looked up talking and running and there are some good articles.  Mostly about breathing patterns, but some about metabolism.  The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty.  So we conversed and ran and I got to know of the FNG’s.

    Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt,  So after a brief no man left behind plank it was a run to the flag.  Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.

    Then for the fun- naming  4 FNG’s.  Welcome to the new guys.  Thanks for coming and helping us finally take down the Pontiff crew.  Everyone did a great job of not lolly-gagging on the run and keeping up.  One of the FNG’s sprints like Usain Bolt.

    Announcements and a prayer.  Great morning to be in F3!

     

  • Return of the Gloom

    No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. Socrates

    Where has rosy-fingered dawn hidden herself today? With no answer and a longer than usual disclaimer for two FNGs, we moseyed into the gloom to The Thang. Though (perhaps because) no Ilium was in sight, the PAX began strong grieved and with glancing eyes.

    With wind still in its sails, the PAX began a swift First COP:
    25ICx SSH
    25ICx Hillbillies
    25ICx Peter Parkers

    With steady stars patient to fill all men with courage, the PAX fit itself with boulders to mosey for Second COP:
    20ICx Shoulder lifts (or bench press standing up)
    20ICx Curls
    20ICx Dead lifts
    20ICx toe to opposite overhead (10x each side)
    20ICx bench press (or should lifts on our sixes)
    20ICx Hello Dolly, Look at our Rocks (Hello Dollys holding our rocks over our stomachs the whole time)

    With blood warming, the PAX moseyed to some benches for Third COP:
    20ICx Tatum Channings (Left Leg Step Ups)
    20ICx Incline Merkins
    20ICx Channing Tatums (Right Left Step Ups)
    20ICx Dips

    Time for the assault on Troy. No tools for constructing a horse, the PAX must gird up to be swift of mind. After a mosey to the elysian fields, the PAX split in half and then paired up into twos (save Q) for OYO of passing rocks 20x with situps and then wheelbarrowing across the battlefield to where the other half had been, only to repeat and return. After a short respite, the PAX stormed the citadel and then retreated with haste: that is, egg toss to the fence, and then lunges back to start (note to self, lunges with rocks is a curse of Hades after about 50 feet).

    With quickness of breath and slowness of thighs, the PAX circled up in victory for Fourth COP:
    20IC x LBCs
    20IC x Hello Dolly
    20IC x Dying Cockroach
    20IC x Real Freddy Mercury
    20IC x Russian Twist

    Like Odysseus with his 10 years of battle and another 10 years of wandering, the PAX put down their arms and raced home. Kalimera, PAX

  • Thunder Mountain

    The bad weather that was expected all week finally decided to show up in full force at 5:26 a.m.  Schools were closed.  The roads were empty.  Yet five men appeared in the downpour, undeterred and ready to embrace the gloom.

    After a brief delay to avoid lightning, the PAX moseyed/waded directly to the mountain.  For the warmup COP:

    • SSH x25
    • Hillbillies x25
    • Low Slow Squats x25
    • Mountain Climbers x25
    • Plankjacks x25

    Lunge-walk up the base of the mountain and mosey to level 3.  There, the PAX did two loops OYO starting at level 3 and working our way up to level 5 (extra points for shortcuts):

    • Loop 1: After burpees x7 at level 3, run all the way down the stairs (from level 3) and back up the ramps, stopping at level 3 for burpees x7 and level 4 for merkins x14
    • Loop 2: Run all the way down the stairs (from level 4) and back up the ramps, stopping at level 3 for burpees x7, level 4 for merkins x14, and level 5 for IW w/ squats x21

    Twenty-count followed by some Mary:

    • LBC x30
    • Russian Twists x20
    • Peter Parkers x25
    • Flutter Kicks x25
    • Parker Peters x25
    • Rosalitas x25

    After a ten-count, the PAX (with the exception of one conscientious objector) did an Indian Run down the ramps and then moseyed in the rain to the benches for another COP:

    • L-side step-ups x21
    • Dips x20
    • R-side step-ups x21
    • Dips x15

    We wrapped things up with some plank-o-rama followed by the count, name-o-rama, shoutouts, and prayers for everyone affected by the storm.

    Appreciate the opportunity to lead.  Thanks to everyone for coming out despite the weather.  I truly expected to show up and then have to quickly drive home after no one showed.  Never again will I underestimate the PAX.

    -Mulligan

  • Straight Dope

    7 Warriors from Okwata will have an advantage over the common man today after taking a performance enhancing shot of HBH.  In the book Hurricane Season, J.T. Curtis attributes the river levee for some of his team’s remarkable success (26 State Titles in the last 41 years).  He believes that his kids are stronger in the 4th quarter because of all the time they spend in the summer running up the levee.  Some day, when the men of Okwata are interviewed regarding their greatness, they too will attribute a levee to their success.

    YHC rolled in with 30 seconds to spare, gave a quick disclaimer and started moseying aimlessly as the PAX quietly chuckled at my directionless leading.  I promise I had a plan, it’s just hard to find dry, level ground at Okwata.

    The Thang

    YHC decided to go up and over the levee, aka Heart Break Hill, aka Heart Rate Hill, aka Leg Breaker, aka Soul Crusher, for a Warm-up COP on the other side.

    Warm-Up COP:  SSH IC x 30, Hillbillies IC x 30, Good Mornings IC x 15, Peter Parker IC x 30.

    Mosey back over HBH and line up across it, halfway down the other side for Clock Merkins.  1200 is facing up the levee and 0600 is facing down.  We did Merkins in cadence positioned according to the time YHC called out:  1200 – 8 merkins, 0300 – 7 merkins, 0600 – 7 merkins, 0900 – 7 merkins.

    A short mosey over to the picnic table to pay homage to Mr. Awesome’s favorite dance movie, Step Up, with 20 Channing Tatums quickly followed by 20 Tatum Channings.

    Mosey back to HBH and partner up for some Heart Break Hill 1-2-3.  Pax 1 executes as many reps as possible while Pax 2 sprints up and over HBH and back. Flapjack until team goal is reached.  We sprinkled some recovery Mary between each round.

    Heart Break Hill 1-2-3

    • Round 1 – 100 burpees
    • Circle up for 51 LBCs in-cadence
    • Round 2 – 200 merkins
    • Circle up for 51 Dying Cockroaches in-cadence
    • Round 3 – 300 Squats
    • Circle up for 25 Putins in-cadence and 15 Hello Dollys in-cadence

    This left us with just enough time to take in the scenery.  Mosey to the top of the Soul Crusher and take in the view of Lake Pontchartrain.  We added some Quadraphilia to our viewing pleasure.  Run down the Soul Crusher and back up always facing the lake until the four minute timer expires.  Bubba thinks this may be the most painful of F3 exercises.  I can’t disagree.

    From here it was a short mosey to the flag for the count off, name-o-rama, announcements, and Shout Out.   If you have some guys on the Northshore that you would like to EH for our April 9th launch, email their contact info to nola@f3nation and we will get them added to all of the pre-launch emails.  Continued prayers for the health of Heisenberg’s Father-In-Law.