F3 New Orleans

Category: New Orleans

  • 610 Stomp #29

    Sure, I’ll take the Q. DISCLAIMER.

    To break the usual routine, we started our run towards to museum, down the bayou and towards Banks Street. Crazy, I know! We started with 6 men eager to grow and improve themselves…get stronger, faster. As we reach the bayou, there was a flash and a gust of wind…oh, it’s only Nip/Tuck. Six minutes of running, one minute walking break (some did burpees). The studs ran to Banks and back. Others turned sooner, working to eventually keep up with the fast group. T-Claps to Rudy who has greatly improved over the last couple of months and is now a member of the lead group. When we met back at the flag, 10 burpees, countoff, namerama, announcements, shoutouts and a prayer.

  • A Birthday Party to Remember… or Forget

    “I’m not in competition with anybody but myself.  My goal is to beat my last performance.” – Celine Dion

    After reading SFX’s backblast, “Your First Daily Test”, YHC was moved to start the day with a win by not hitting the snooze button this gloom. http://f3nation.com/2016/03/08/your-first-daily-test/

    Don’t get me wrong, I did have a little motivation waking up since I was excited for my Birthday Party Q…. but still, I wanted to pass the test.

    Anyway, just like any birthday party, you have to have games for your guest… and 17 men of NOLA made up the Pax guest list (the other 123 didn’t RSVP no… Not cool!).  0530hrs rolled around, and the party started, but first,

    DISCLAIMER… now:

    movie party birthday happy birthday jim carrey

    The Thang:

    Club house mosey and circle up in a grassy area by the bandstand.

    COP#1 (Warmup)

    28IC x Plank Jacks

    15IC x Squat Jacks… sighs of relief by the Pax.  YHC is not that cruel to go to 28.

    28IC x SSH

    Short mosey around the bandstand and down to the lower area by the pond.  YHC explained the ground rules for the party.  7 games (3 individual & 4 team based games).  Losing teams/players perform 4 burpees.  Winners rest up.  7 games x 4 burpees = 28 total.  Simple.

    Game #1 (Dora 300 – SSHs / Storm the Beach)

    Pax partner up and works together to reach 300 reps of SSHs.  Pax 1 executes AMRAP while Pax 2 Storms the Beach (Jump ups to the Bandstand, Up and Over the Bandstand, run around back to start).  First Team to finish wins.  Tclaps to Rudy & OSHA for Winning!  4 Burpees for the rest.  Side note: Rudy was checking form for all Pax on Burpees… he said we got an A for effort.

    Mosey up the bandstand and circle up.

    Game #2 (Jack Webbs – to 10 reps)

    A Merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10. If you fall out of the competition, perform LBCs OYO.  If you start crying, LBC’s.   We had a few guys make it to 10… it’s funny how the air density rises around #7 to #8  (a.k.a. it gets heavier).  The last few air presses felt like this:

    crying period angry gif chocolate gif

    4 Burpees for guys doing LBCs.

    Another quick mosey to the lamppost.  Pax divides up into 2 teams.

    Game #3 (Animal Parade Drag Race)

    Four lamppost, four animals: Frog Hops, Duck Walk, Crab Walk (a.k.a. Jameis Winstons), Bear Crawl.  A team cannot transform animals and progress until the whole team reaches said lamppost.  Early finishers on each team perform Seal Jacks until the Team’s six gets there.  First team to finish Bear Crawls win.  #Tclap to Team B.  Burpees for Team A.

    Mosey over the water fountain on bike path, and over to the 2-flags.  Roots was praising YHC for a great 28 minute workout…. Comeon, Man! (shoutout to Ditka.. he’s gone from ESPN).

    Game #4 (Low Plank – for 2 minutes)

    Individual contest to see who could plank for 2 minutes… if you fall out, Imp. Walkers til times up.  A lot of finishers for this one… 6MOM has helped the Pax!  4 Burpees for the Imp. Walker crew.

    Mosey out a few yards to an open field where YHC made up start and end lines… start here, and end line is… umm.. err… that small tree thing looks good.  Sorry for the confusion.  My mental state can be summed up here:

    reactions eminem confused listen hear

    Game #5 (Team BLIMPS)

    Pax divides up into 3 teams, and performs a letter in BLIMPS at the opposite ends:

    5x “B”limps, 10x “L”unges, 15x “I”mperial Walkers, 20x “M”erkins, 25x “P”lank Jacks, 30x “S”quats

    Last place team does 4 burpees.

    Game #6 (Al Gores – for 2 minutes)

    Last Individual contest… not for the weak hearted.. Legs were burning.. An Al Gore is a low squat hold, while simulating hugging of a tree.  If you abort the Al Gore hold, its Flutter Kicks til time expires.  #Tclaps to the guys with the legs of steel.  4 burpees to the guys who fluttered (pun intended).

    Game #7 (Bear Crawl Indian Run)

    Two teams, plank in straight line. Last Pax on each team Bear Crawls to front of line, and planks. Repeato until the first bear crawler is at the end. So close!!  It was a tie!  4 Burpees for all.  The competitive Pax didnt like the tie.. here was the emotion:

    angry rage anger coach

    Last short mosey of the day… directed at the 2-flag, where we had the Name-o-Rama, Shout-outs for health, and Prayer (about strength for fighting through adversity).

    Thanks for coming to my 28th birthday party!  Hope to see y’all next year!  Oh yeah, btw… 2 more years of hate!!

  • Your First Daily Test

    “The moment the alarm goes off is the first test; it sets the tone for the rest of the day.  The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bed, you win – you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.” – Jocko Willink, Task Unit Commander, SEAL Team Three, Task Unit Bruiser in his book Extreme Ownership

    The only way you will have time to get the extra, truly impactful things done in your life is to make time by waking up early.  If you get up with the common man, you will accomplish what the common man accomplishes daily.

    That of course lacks the eternal perspective.  In 1 Corinthians 9:26-27, Paul teaches on his spiritual discipline: ”Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air.  No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”

    Paul exerts purposeful control over his body; he does not follow the urges and weaknesses of his body into the sin which will further weaken him and disqualify him for the prize of heavenly glory promised to those that abide in Jesus Christ.

    Am I saying that hitting snooze or rolling over in the fartsack is the precursor to an ungodly life, by no means, but it is the first of many tests of your self-discipline every day and that can have lasting impacts on your spiritual discipline.  While at the same time, we praise God for His grace that covers the many times we fail in our spiritual discipline.

  • Monday Funday

    Ten men came out this morning and were greeted by perfect conditions and temperature that was pleasantly cool yet warm enough to bring the sweat later on.  YHC informed the PAX that the workout might be slightly out of wack since this was his first Monday Q along with having a tweaked shoulder.  The plan was to go for a smaller rock of 5-10 lbs since we were going to try some “strange”.  The PAX were still trickling in during the disclaimer and kept growing as we ran to the rock pile.

    Pre-Thang:

    SSH IC x 30

    Arm Circles IC x15 each arm

    Windmills IC x 15

    Grab a rock 5-10 lbs and mosey to open field for a COP:

    One or two of the latecomers missed the small rock announcement:

    Rock Jacks IC x20

    Imperial Rock Walkers (right side) IC x20

    One Hand Rock Curls (right side) IC x 20

    Imperial Rock Walkers (left side) IC x20

    One Hand Rock Curls (left side) IC x20

    Jack Webb w/Rock (progression of merkins and overhead rock press) worked up to 8

     

    Quick mosey to the foundry (and a detour by some for rock adjustment) where we lined up in a plank with everyone taking a turn to crank out 10 pullups.

    Mosey out across the track to the sideline of the football field.  YHC announced that we were getting ready to race and there would be something in it for the winner.  This got the competitive juices flowing:

    First up was a shot put race to the other sideline, 5 burpees, then shot put with the opposite arm on the way back.  T-claps to Hawg for a photo finish first place.  His prize was a victory jog across the field while the remaining PAX did burpees.  We managed to all come out of this exercise unharmed which was impressive given the flying/rolling rocks.  Lesson learned that next time we spread out a bit more.

    Second round was a rack squat race across the field.  YHC got some dirty looks while demonstrating the ever so awkward position of holding the rock down low with two hands below the knees and running while in a semi-squat position.  The goal was to keep the rock low and work the legs.  Once across, churn out 5 burpees, the rock squat run back.  T-claps to Cowbell for killing it and also to Rudy for a respectable second place.  They were privied to burpees while the remaining PAX ran across the field and back.

    Mosey back to the foundry and hold a People’s Chair along the fence while 2 PAX rotated for 10 more Pullups each.  T-claps to those who cracked out some lagniappe curls while in the PC position.

    Mosey back to the open field with enough time for one last COP:

    Imperial Rock Walkers (right side) IC x15

    One Hand Rock Curls (right side) IC x15

    Imperial Rock Walkers (left side) IC x15

    One Hand Rock Curls (left side) IC x15

    On your six for some Mary:

    Flutter Kick IC x25

    LBC IC x25

    Parker Peter IC x25?

    Russian Twists IC x15

    Freddie Mercury IC x15

    Deposit the rocks and Mosey back to the flag with a minute of planking to cap off the morning.

    Usual announcements included an array of upcoming events this spring.  Prayed for Heisenberg’s father-in-law as he battles health issues.

    Thanks for letting me lead.  The Monday workouts are definitely a good way to start the week.

     

     

     

     

  • Back to Basics

    “Don’t make the process harder than it is.” – Jack Welch

    Pre Thang:

    15 men of NOLA gathered by the 2-flag designated AO in City Park.  Tclaps to Nacho Libre (FNG) for posted today.  Bigger news, He will be starting up a Northshore AO in Mandeville with Chewy.

    The goal of this beatdown was to stress the importance of the basics.  YHC is a fan of simplicity.  In any complex process, you can always rely on the basics to pull you through, so lets get to it, but first…

    DISCLAIMER

    The Thang:

    Mosey over to a grass patch by the museum.

    COP #1 (Warmup)

    20IC x Seal Jacks

    20IC x Monkey Humps

    20IC x Peter Parkers

    20IC x SSH

    20IC x Imp. Walkers

    20IC x Parker Peters

    10 OYO x Burpees

    Mosey over to track behind Christian Brothers for some Foundry work.  At the end of each round, run across the soccer fields to do 10 Burpees, and back (a.k.a. Burpee Run).

    Round #1: Chest & Abs

    20IC x Dive Bombers

    20IC x Flutter Kicks

    20IC x Elevator Merkins

    20IC x Hello Dolly

    10 OYO x Roombas

    20IC x Putins

    End with Burpee run.

    Round #2: Back and Arms

    Foundry Circuit – Each Pax cycles thru the following:

    8 OYO x Pullups

    8 OYO x Dips

    8 OYO x Chest Ups

    Monkey Bar back to the Plank line.

    Pax Plank in line to wait their turn.

    Once everyone finished the circuit, YHC divided up the Pax into two groups due to the large Pax (Tclaps)

    Group #1: Burpee Run

    Group #2: Another Foundry Circuit

    Flapjack the groups.

    Round #3: Squat Progression:

    20IC x Low Slow Squats

    20IC x Reg. Squats

    15IC x Hydraulic Squat Hops

    20IC x Quad Slap Jumps

    Burpee Run

    Round #4: Lunge & Calf Progressions:

    Lunge Progression:

    20IC x Alt. Front Lunges

    10IC x R. Lunge Pulses

    2IC x R. Lunge Holds

    10IC x L. Lunge Pulses

    2IC x L. Lunge Holds

    Calf Progression:

    12IC x Calf Raises

    10IC x R. Leg Calf Raises

    10IC x R. Leg Hops

    12IC x Calf Raises

    10IC x L. Leg Calf Raises

    10IC x L. Leg Hops

    10IC x R. Squat/Reach/Jumps

    10IC x L. Squat/Reach/Jumps

    Great work by the Pax!  We worked all the basic muscle groups with this one.

    Mosey back over to a grass patch by the museum.

    COP #2 (2MOM & a Vinyasa)

    20IC x Crunchy Frog

    20 OYO x Scissors

    1 x Vinyasa (Plank – Upper Dog – Pushup – Downward Dog)

    Out of time, so mosey back to the flag for the COT, which included the Name-o-rama, Shoutouts and Prayer.

  • Better Late than Never

    “And sure enough, even waiting will end… if you can just wait long enough.” – William Faulkner

    Yeah, but a week and 1 day is too late… Sorry to the eight men who posted at Okwata last week.  I know you guys can’t wait to read these!  So let’s see what we did, but first

    DISCLAIMER

    Warmup mosey around the Mardi Gras fountain and circle up in front:

    COP #1 (Warmup):

    20IC x Seal Jacks

    20IC x Imp Walkers

    10IC x Good Mornings

    10 x Deconstructed Burpees (10IC x Squats, 10IC x Plank Jacks, 10IC Merkins, 10IC In/Out Abs, 10IC High Jump Hip Slappers)

    Mosey down to Canal and circle up.

    COP #2 (Jack Webbs) x 8

    Mosey up the levee and Partner up.

    Dora (10’s ?):

    Partner 1 runs down and up the levee, while Partner 2 performs Mayweathers (a.k.a. Plank Punches).

    Plank up for six.  Walk back to Canal, and duck walk to the bottom (burn!)

    Handoff to Cowbell to finish up. YHC had to get to work early.

    Mosey down lakefront and partner up.

    Dora (150’s):

    Partner 1 run to a dedicated light and back, while Partner 2 does step ups (75 x each leg).  Plank up.

    COP #3:

    20IC x Dips

    10 OYO x Burpees

    Mosey to parking lot and circle up.

    COP #4:

    30IC x Slow Calf Raises

    30IC x Calf Raises

    Down on your six for Mary (Class Participation): Each Pax picks a core exercise and completes 10 reps of Putins, Hello Dolly, LBCs, Penguins, Flutter Kicks, High Dolly, Dying Cockroach, Dr. W.

    Mosey back to the flag, 1 minute to spare, so 5 more burpees.

    Circle up around flag for nameorama, shoutouts, and prayer.

    Good work, great men!

     

  • Final Preblast for F3’s 5th Anniversary

    The time for talking is over. In just over 24 hours, we’ll all find what the hubbub is all about when the doors open at the Fillmore at 7pm on Saturday. Does Flay really perform a shirtless Macarena? Will OBT and Dredd perform a live tribute to their 2012 cadence video?  Will Longbottom make wild claims that Greenville invented the mountains? Are some 15% of F3 Men afraid to come because there might be women there? You’ll have to post to find out. Here are 3 things you need to know:

    1.  Print your ticket and bring it with you, or show the bar code on your phone. Hillary is so old that he prints all of his emails out, so if you need help call him for instructions.
    2. North Carolinans can wear whatever color of blue gets them excited; the Duke-UNC game will be on. Kickin’ Chicken will lead a breakout group of South Carolinans on football recruiting.
    3. Look at the map below for parking. Better yet, take an Uber.

    fillmore

  • Closure

    7 Strong Men showed up with some Bubba inspired unfinished business

    We stayed in front of the flag for a little warm up

    Warm Up #1

    SSH x 11
    Peter Parkers x 20
    Arm circles x 20
    Seal Jacks x 20

    “When you come to a fork in the road, take it.” – Yogi Berra

    We normally run to the right, but not today we headed away from the rocks and moseyed left and to the first shelter.

    Push-o-rama #1

    Merkins x 10
    Dips x 20
    Derkins x 5
    Inclines x 20

    We moseyed to a field for some unfinished business.

    Unfinished business Part 1 – We ran out of time on Saturday with the Bubba’s Gen 2:24 inspired 24 so YHC decided we should finish it.

    Starting with 12 LBC and 12 Squats we worked -1 LBC and + 1 Squat to 1 LBC and 23 Squats

    Unfinished business Part 2 – Again due to time constrains we had an outstanding burpee ladder

    We split into two groups one group did pull-ups while other group did 7 burpees we switched and then repeated with -1 burpee down to 1 for 7 rounds

    Now that we were fairly warmed up we moseyed to the rocks

    Rocks
    Curls x 10
    Rows x 10
    Chest Presses x 20

    Regrettably, that was all that time allowed for rock play.

    Moseyed back toward flag stopping for Mary

    Russian Twists – x 11
    Flutter x 17
    Hello Dolly x 13
    LBC x 17
    Dying Roaches x 8

     

    Count down/Namorama

    Announcements, forgot prayer requests, ended with Prayer for peace.

    Lord, make me an instrument of Thy peace;
    Where there is hatred, let me sow love;
    Where there is injury, pardon
    Where there is doubt, faith
    Where there is despair, hope
    Where there is darkness, light
    And where there is sadness, joy

    Welcome FNG Professor

    Out

  • Another Q – Another Stupid Idea

    YHC pulled up to Okwata at 0527 (super early for me) to find Griswold patiently waiting.  Tool pulled in hot, doing a donut in his Chevy long bed while chunking the shovel flag like a spear out of the window into the ground at our feet.  YHC volunteered to Q, forgot the disclaimer and headed out.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee.  YHC decided to run up the slickest part and close to face planted as I reached the top.  From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards.  We ran up and down 7 or 8 times.  I was shooting for 12, but that was some very poor estimating.  There is an added degree of difficulty to Quadriphilia* on this levee due to the fresh sod.

    *Found out Quadraphilia sounds remarkably similar to something Tool picked up during Spring Break back in the late 90s.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.  At this point Tool questioned what the standard is for the last number in a Jack Webb.  I think it is 10, but maybe that is up for debate.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary:  LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This was the first time I have done Elbow Plank Jacks and Elbow PP (chuckle).  I highly recommend them.

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work.  20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9.  Fortunately no one indeed up in the lake.  We followed that with Incline Merkins a safe distance from the water x 6 (I didn’t think about how embarrassing that would be to write) and Squats x 20.  Then it was time to Mosey back to the flag

    Announcements: BR Mud Run 4/16.  Let’s do it.  http://www.battle611.com/battleofbatonrouge/

    We ended with a Shout Out.

    Griswold has the flag for Saturday.  Aye!

     

  • Strike that, Reverse it

    Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.

    First COP – YHC decided to reverse course and start  with a little Mary:

    Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20,  Flutters x20 & the Russian Twist x20

    Moseyed to the mountain Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.

    Elevens OYO: IW squats, run over the Hill then crossfit merkins

    YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)

    Moseyed to the birdwatcher’s step:

    Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20

    Back to the flag for our traditional warm up COP:

    Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15

    Name-o-Rama – Welcome Moonshine

    Shout-outs & Prayer

    Good times had by all.