F3 New Orleans

Category: New Orleans

  • Why not run – from Safety Valve

    We were 5 PAX strong on a beautiful Tuesday Tuff morning. On arrival, my eyes went to one thing. Animal had returned. Buried under multiple piles of theology and philosophy books, it emerged to be donned on someone else. We wait and see who would be worthy…

    Warmaramma
    SSH
    Imperial walkers
    Mountain climbers
    Willie Mays Hayes
    Windmills
    Arm circles – forward and back ward

    This is when it fell to pieces. The groupme message that changed the world. Paradiddle wasn’t going to make it. The wall of smoke on Highway 311 was to great even for the winner of IPC week 2. Props for waking up and driving farther than all of us to better yourself. We never have to look far for inspiration.

    Thang 1
    Battan death March – 1 mile single file Indian style running around Rich mans loop with the last man having to drop and do 5 burpees before sprinting to catch up with the PAX. With just the 5 Amigos it meant most took 2-3 turns on burpees, but this group was up to the challenge.

    Thang 2
    To the dismay of most and the “Okay” of Smooth, the PAX continued with another mile of running rich man’s loop. At every other light pole we stopped for a 90 second AMRAP. First light pole stop was merkins, second were squats, third were flutter kicks. Americas Best enjoyed the latter the most as with every flutter kick came a flutter fart. He seemed swifter after the first round. This continued the entire mile with alternating running and nurring between stops. YHC pushed the PAX to at least match or beat their previous number of excercises completed on the first AMRAP. Enron beasted up and beat his first numbers at every other stop. Finished at the stage with 6 minutes left on the clock.

    Thang 3
    7s – done at the stage with merkins and jump squats.

    Mary involved 1 minute of holding six inches.

    CoT – announcements were made… We confirmed that Pope definitely wasn’t kidnapped and was probably still sleeping in his bed… Animal was given to the swim team prodigy of Shreveport, Enron for pushing to beat his AMRAP number again and again, prayers were raised for all the mommas and babies, cardinal prayed us out for another one in the books. Thank you gentleman, for waking up and showing up with me.

  • Brick by Brick – from MANCHOVY

    We had twenty PAX today at the Skinny. We started with a quick lap around the golf course parking lot and back to the track. We found a lighted spot for warm-o-rama – 25 SSH, 10 grass grabbers, 10 count stretch right leg, 10 count stretch the left leg, 10 count self-love, and 15 count hillbillies.

    After warming up, we moseyed back to my car in the parking lot to retrieve bricks – square pavers approximately 7.5 in. x 7.5 in. x 2.25 in. weighing about 5-6 lbs. each. The PAX received two pavers each and moseyed to the golf course club house.

    At the clubhouse we partnered up for partner blimps. One partner ran while the other did the exercise and switched when the runner returned. When running we alternated among prisoner runs with bricks overhead, farmer’s carry with bricks at the side, and no bricks. The lunges and squats were performed with the bricks. Some PAX included them on other exercises.

    We then moseyed with bricks over to the bandstand. At the bandstand it was 20 American Hammers with bricks in hands, 20 big boy sit ups with bricks, superman’s with lat pull downs x 15, a set of Jack Webbs 1 to 10 merkins with 2 to 20 air presses with most PAX using bricks.

    We recovered to our feet and paired up again for Dora. Dora exercises performed with bricks in hands– 50 Nolan Ryans each side, 100 overhead claps, 200 LBCs. Runners did not use the bricks this time.

    There was more on the list for the shelter, but we ran out of time after Dora. So we put the bricks away, returned to the flag, count off, name-o-rama, announcements, intentions, and prayer. Congrats to Pastie on the coming addition to his family. No one took me up on the offer for a post-work out cooldown of unloading bricks from my car.

  • 3 Steps Forward and 1 Step Back – from Charmin

    Warm up:

    15 SSH
    10 Grass grabbers
    10 neck rolls (on your own)
    10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
    14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)

    Mission check: penalty 5 burpees.

    “To plant grow and serve small workout groups for men for the invigoration of male community leadership.”

    I won’t say who, but the group did have to do 10 burpees.

    10 mountain climbers
    5 merkins (focus on perfect form)

    The thang

    Run forward three light poles – backwards walk one (back towards light pole #2)

    When get to playground (which took longer than expected), 7 perfect form merkins

    Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.

    2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).

    YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.

    Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.

    Ended with 10 perfect form merkins at the flag.

    In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.

  • The Renni Rides Again – from Fracsac

    4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA.
    Ended with 5 Sunday mornings and 5 minutes of Mary.

    CoT

    SYITG

  • The BDE Mile: Fruit of the Sea – from Yankee Joe

    Saturday, September 16th, 2023 marked the third week of IPC – The BDE Mile.

    Today, for no particular reason, we decided to go for a little run.

    So, after warmarama, we ran to the end of The Peltch, and when we got there, we thought maybe we’d run to the gate of the EDW football field.

    And when we got there, we thought maybe we’d just run around the track.

    Now, thinking since we’d run this far, we would add in five BDE burpees after each lap. And since we’d done that, maybe we’d just run another lap. And since we’d done this already, we thought, “Why not add in five BDE Merkins?”

    Now, looking at the routine we’d created, maybe we would just repeat that routine for 45 minutes…nonstop.

    And that’s what we did. We ran clear around the track for 45 minutes, alternating between BDE burpees and BDE merkins.

    No particular reason. We just kept on going.

    We ran clear around the track. And when we got there, we figured since we’d gone this far, we might as well turn the corner and just keep on going.

    And when we finished another lap and completed our BDE exercise, we figured since we’d gone this far, we might as well just keep right on going.

    When we got tired, YHC complained…a lot.

    When we got slow, we were lapped by Paradiddle, Goose, Pope, and Enron. Several times.

    When we started crumbling, Popeye found four extra running gears, smiling the whole way.

    When we needed a boost, Jack B Nimble offered high fives and Tractor danced us into Elysium.

    When we needed to know how much time was left, Duke asked on our behalf.

    When we were struggling to put one foot in front of the other, Safety Valve talked us through the pain with his calming, cool side of the pillow, voice.

    When we got into our own heads, Lil’ Cuz recounted scenes from Malcolm in the Middle.

    When he had to drop a deuce, Smooth…you know…dropped one.

    We just felt like runnin’.

    For some reason, what we were doing seemed to make sense to us.

    Papa Goose always said, “Put your ass behind you before you can move on.” And I think that’s what our running was all about.

    We had run for forty-five minutes and zero seconds.

    Then we said, “We’re pretty tired. We think we’ll go home now.”

    And just like that, our runnin’ days was over…well until Honeysuckle’s VQ.

    COT and Lil’ Cuz in The Middle prayed us out.

    Gentlemen, today was a whole different brand of suck. It never gets old how when this group gathers together, we achieve something that would be dang near impossible on our own. I can’t count how many times I wanted to quit this morning in a fit of childish tantrums. In those stupid moments, Smooth Operator would, with ear to ear smirk, tell you to stop making excuses. Then he would gleefully point out that wearing his Hawaiian shorts was perfect since he was living the dream in paradise every day. The ROI on this free men’s workout is off the charts.

    SYITG,

    Yankee Jeaux

    ————————————
    IPC Week #3 – The BDE Mile

    Format
    – 45min AMRAP
    – 400-meter track with 100-meter increments clearly visible

    The Thang
    – The workout begins when the timer starts
    – 400-meter lap
    – 5 BDE burpees
    – 400-meter lap
    – 5 BDE merkins (AKA – hand-release prisoner merkins)
    Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin

    Repeat until time is called.

    Scoring
    – Total number of meters rounded down to the closest 100 when time is called
    – For example, if time is called and you are between 880 and 890 meters, your score is 800 meters

    Top Scores:

    – Paradiddle – 17 laps (6,800 meters)
    – Goose and Pope – 16 laps (6,400 meters)
    – Enron – 15 laps (6,000 meters)

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.

  • Mayhem III – from Mahatma

    Pax are motivated by different things….this time it was “rice”, Minuterice to be exact. Got a text that he wanted to participate in his 2nd beatdown of the week so I looked at the schedule and saw no Q for El Diablo and figured why not. The plan – “Mayhem”! To YHC’s disappointment yet understanding a text came thru from MR that he had daddy duty and couldn’t make it. Well the train was already in motion so let the load be carried on.

    As normal YHC pulled up 7:28 – time piece in hand, disclaimer made and it begins.

    Short mosey to a non ant grass patch warmup.
    Scantron
    Various cadence of:
    SSH
    Side Lunges
    Lung Position Arm Circle
    Mnt Man Poopers
    Mnt Climbers
    Shoulder Taps

    7 Minutes of Silence

    Mosey to rock pile with instructions to get a Heavy rock. Walk to the hill during which there was a bit of lollygagging so YHC figured we’d finish together via Indian Run.

    Once at the Hill – A “water down” version of Mayhem was outlined:
    1771 up and over the hill carrying the rock.
    Curl/Sqt Press
    Head to the top 3 Burpees
    Sqt Press/Curl
    Head to the top 5 Merkins
    YHC anticipated a little chatter as to past failure primarily do to pax being oxygen deprived and not thinking clearly so it was made simply clear just follow the directions when given

    After completing 4 rounds – Pax were instructed to drop their rocks and assemble at the front of the hill, slightly gassed we did one loop around bearcrawl style.
    Resume where you left off.
    There wasn’t much chatter but a lot of work.
    YHC completed the task while @Vagabond crushed everyone and started over….Hmmm?
    YCH instructed all pax to return to the front of the hill with their rocks, then we left them there and assembled at the back of the hill – 1/2 loop back bearcrawl.
    Grab our rock and return.

    COT
    Be present!!! God Bless

  • Dilly-Dilly Dog – from Goose

    A Dilly-Dilly Dog is a hot dog inside of a hollowed out pickle, on a stick, dipped in cornmeal batter, and fried. A video of the process of inserting said hot dog into a hollowed out pickle may be considered disturbing or for other reasons not suitable for a professional environment. However, it provided the perfect metaphor for this morning’s fun: pickleball, but with some meat inserted into the middle of it.

    After warming up, we grabbed Picadilly’s pickleball gear and moseyed to the courts. And, after failing to figure out how to turn on the lights, YHC decided on doubles on the far court since there was at least some light there. This worked out nicely given there were exactly 8 PAX in attendance.

    While four PAX played doubles pickleball, the other four took a lap around the building (about 1/4 mile). Then, they switched and the players then became the runners, but whoever was losing at the time of the switch had to do 5 BDE Burpees (burpee plus a Goosie) before starting their lap. This changed to BDE Merkins about halfway through. A tie meant both teams had to get their BDE on (dictionary of your choosing).

    Each group ended up running about four laps, and the pickleball competition heated up as time went on and the PAX got used to it. Dilly still had his way with the opposition, threading the needle and putting unreturnable spin on the ball, but Pope figured out how the paddle worked, and YHC eventually found the SLAM button on the controller to give he and French Horn a little harder of a time. Popeye Sampras and YJ Agassi seemed to have some trouble with AB Nadal and Enron Federer, but competitive rage slowly evened the playing field as time went on.

    At about 5:59, we reluctantly stopped mid-game and moseyed back to the flag for COT and YJ prayed us out. A good time was had by all, and we got some more running and BDE-ing in pre-Saturday. Looking forward to it! Thanks for playing along, fellas!

    SYITG,
    Goose

  • – from Sea Man

    Morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, passed the wife and witness protection husband as they made their lap. Encountered a lost driver who decided to drive her Prius around the park. Along the levy path we were passed by 1 semi polite cyclist, along with 1 unlighted aspiring cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks. 4 Coffees and waters were ordered. Grumpy baristas didn’t understand the need for the waters first.

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • ADelight – from King Kong

    4 PAX showed up.

    Moseyed to the field in front of the zoo. We did the following warm-up exercises:
    Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and SSHs.

    Moseyed to the statue in front of Audubon Zoo. And did the following sets:

    Set 1
    Inclined Merkins x 12
    Squats x 12
    American Hammers x 12 IC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 2
    Declined Merkins x 12
    Bulgarian Split Lunges x 12 on each side
    Hello Dollies x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 3
    Declined Shoulder Taps x 12 ISC
    Step-ups x 12 on each side
    Flutterkicks x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    We then bear crawled, duck walked, bunny hopped, and did burpee broad jumps for some distance.

    We then slowly worked our way back to the flag with some overhead claps, seal claps, and overhead presses.

    COT
    Long Coffeeteria for some PAX.