F3 New Orleans

Category: New Orleans

  • Runner, Ruckers, and Sweat – from Charmin

    Started with 3 Runners and 3 Ruckers Ended with 2 Runners and 4 Ruckers and a ton of sweat.

  • Not a professional, also not Kenna Brah… – from Bolt

    Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.

    The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.

    Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.

    Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.

    Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.

    Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.

  • Just Making It Up As I Go – from Glitter Balls

    Victory loves preparation – there was little preparation but perhaps victory only sort of likes preparation as a friend in this case of The Foundry.

    3 PAX for this Flag Day. Let’s dive in.

    Warmup:

    YHC was still a bit groggy so we took a nice mosey to NOMA to kick it off and jumped into

    20 SSH
    10 Windmill
    10 Grass Grabbers
    1 Bear Crawl around the circle
    5 High-Knee Burpees (a Flag Day gift from YHC to Fracsac)

    Thang:

    Bunny Hop up and down NOMA steps as timer while PAX perform:

    Dips
    Squats
    LBCs

    Mosey to Foundry stopping every 45 seconds for:

    5 High-Knee Burpees
    10 Lat Pull Superman
    10 Reaching Plank Jacks

    Foundry:

    5 High-Knee Burpees
    Quarter Murph (substitute pull-ups for inverted rows as needed).

    Mosey back to Flag stopping when YHC felt it-

    20 Right Leg V-Ups
    20 Left Leg V-Ups

    75 reps for Mary for June 16, 1775 the day the Continental Congress approved the US Flag and established the Continental Army-

    25 Penguins
    25 Plank Jacks
    25 Flutter Kicks

    COT.

    STAY HYDRATED!

  • Tabata with the Bert Kaempfert Orchestra – from Heisenberg

    Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10

    The thang
    10 stations 40 second workout with 20 seconds to rest and move.

    1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.

    We accomplished 2.5 rounds

    5 Sunday Mornings

    COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
    Coffee PJ’s were we were joined by Triple Shift.

  • Daddy, I’m Prairie Doggin’ it! A Road Trip Story – from Yankee Joe

    Prologue:

    What are your favorite road trip movie moments?

    Was it when Clark Griswold packed the dead Grandma on top of the station wagon in National Lampoon’s Vacation?

    Or maybe you were inspired by Paul Costanzo’s quote in Road Trip when talking about the difficulty of taking shortcuts, “It’s supposed to be a challenge, that’s why they call it a shortcut. If it was easy it would just be the way.”

    Some of you might relate to Rat Race when John Lovitz’ daughter, needing the bathroom, eloquently exclaimed from the backseat, “Daddy, I’m prairie doggin’ it.”

    Of course, for my money, it’s hard to beat the moment when Lloyd Christmas (Jim Carrey) misses the turn for Colorado and instead ends up in Nebraska. When Harry Dunne (Jeff Daniels) wakes up, he says, “I expected the Rocky Mountains to be a little rockier than this.” Lloyd replies, “I was thinking the same thing. That John Denver’s full of shit, man.”

    That all said, the best road trip scene of all time is found in (one of many) John Hughes’ masterful works, “Planes, Trains, and Automobiles.” Having missed his flight, Neal Page (Steve Martin) is desperate to get home. He meets Del Griffith (John Candy) who offers him a ride across country. While driving (and arguing), Del (Candy) claims that Neal (Martin) does things that annoy him. When Neal asks for an example, one of the greatest dialogues in cinematic history emerges:

    Del (John Candy): You play with your balls a lot.

    Neal (Steve Martin): I do NOT play with my balls.

    Del: (laughs) Larry Bird doesn’t do as much ball-handling in one night as you do in an hour!

    Neal: Are you trying to start a fight?

    Del: No. I’m simply stating a fact. That’s all. You fidget with your nuts a lot.

    Neal: You know what’d make me happy?

    Del: Another couple of balls, and an extra set of fingers?

    Mic drop.

    ——————————-

    Background:

    YHC was fortunate enough to take his family on a road trip to Fairhope, AL last week. The sheer multitude of graces and blessings that come with such an opportunity does not escape me. That said, I think traveling with small children is another compelling piece of evidence that God does indeed have a wonderful and humbling sense of humor.

    YHC’s three children are beautiful, smart, kind…and absolutely horrendous travel companions and roommates. Holy crap, what is wrong with these people? But as any road trip veteran may tell you, it’s not the temper tantrums or the unbelievable lack of gratitude. It’s not even the fact that YHC’s 2.3 picked up a croquet mallet and started terrorizing everyone and beating their tables during dinner at the nice, peaceful hotel restaurant (this happened).

    The hardest part is their locking onto 4 or 5 songs and demanding them to be played on repeat for 120 hours. During that time, we listened to a lot of great music. We also listened to a lot of really, really awful music. I endured it like the IM3 that I aspire to be, but the resentment continued to build over days. As it wouldn’t be right (or in some cases, legal) to vent this frustration on my children, I instead gifted that frustration to the PAX.

    ——————————–

    The Beatdown Preamble:

    Four PAX showed on a nice, muggy Tuesday Tuff mernin’. Montana was already parked when YHC pulled up 10 minutes early. We’re uncertain if he showed up because of the shade YHC threw at him the night before. Goose rolled up, three-point turned like a boss, and backed up…cuz we gonna need those coupons. YHC then emptied the back of the minivan, cuz yeah, we gonna use bricks with those coupons. We were all awaiting Enron, full of energy and fluent in Spanish from a healthy boys’ trip to Mexico City. Alas, he could not show due to being a good father and taking care of a sick 2.0. Hope everyone feels better soon.

    The normal warm-ups, slightly extended to accommodate Paradiddle’s routine tardiness. At some point, somebody has got tell him that the beatdown starts at 5:15, not 5:23. While you’re at it, drop the same revelation on French Horn. It’s ok though. P-Diddy is coming all the way from Bourg. Wait, what you said? He’s not coming all the way from Bourg? Interesting. Regardless, he always brings some solid tank top energy much needed when Paradox is not in the house.

    ————————————

    The Thangggs:

    5 songs were offered. 3 of these could be used for psychological warfare. 2 of the songs are good, but have now been so played out in my house, I can never enjoy them again. In between each song, we engaged in some very active recovery.

    Song 1 – Hug a Turtle (:49) – 5:25 am

    by Parry Gripp – from his punk movement band, the Nerf Herders to creating false commercial jingles to writing children’s music, this guy has been pumping out content for over 30 years. And I hate him.
    – Hold Al gores, arms up with bricks, hug on “Hug a Turtle” with bricks

    Active Recovery (coupons and bricks):
    – 30 coupon LBCs; Mario punch with bricks to sidewalk; high knees/high arms back with bricks, 30 coupon LBCs

    —————————————-
    Song 2 – Geronimo (3:38) – 5:31 am

    by Sheppard – This one isn’t so bad until the 734th time you hear it.
    – Shoulder taps in duration; Merkins on “Geronimo” and “Bomb’s Away”

    Active Recovery (coupons):
    – Murder Bunnies to 3rd picnic table; 50 SSHs; Redrum bunnies back

    —————————————-
    Song 3 – It’s Raining Tacos (1:32) – 5:38 am

    by Parry Gripp – In honor of Taco Tuesday
    – Walk in place high knees; Burpee on “Taco”
    – Mosh jumps during refrains (yum, yum, yum); Hold Al Gore during slow reading of ingredients

    Active Recovery (coupons):
    – 25:coupon curls; 25 goblet squats; 25 overhead presses; 25 curls

    —————————————-
    Song 4 – Crazy People (2:28) – 5:45 am

    by Casting Crowns – seemed like it was written for F3
    – Six inch coupon leg hold; Refrain – Shoulder presses with coupon, legs down

    Active Recovery (coupons):
    – 15 thrusters, rifle carry to sidewalk, 15 overhead presses, farmer carry back, 15 thrusters

    —————————————-
    Song 5 – That’s Just My Baby Doge (1:02) – 5:53 am

    by Chicky Milky
    – High plank; Groiners on “That’s Just My Baby Doge.” (for me, this was the worst because the title of the song is the only lyric in the song, which means an F load of groiners)

    *At this point, Paradiddle offered the contact of a really good therapist. I don’t think he was referring to my back issues.

    Active Recovery (coupons and bricks):
    – Run/Nur Suicides with bricks (all picnic tables and sidewalk), track mosey

    2 minutes of LBCs IC

    —————————————
    COT and ‘Tana prayed us out.

    Kidding aside, even in the deep sleep deprivation of traveling with small children, I couldn’t help thinking about how much gratitude I instinctively have for the blessings in my life. To be clear, it has not always been that way. I know we often remark on the power of F3 and the camaraderie it provides. Self reflection and humility naturally follow. For me, it is important, if not crucial, to continue speaking these appreciations out loud. I’m showing up for God, my family, my job, and my community in ways that I never thought possible. Without reservation, that “showing up” is continuously fueled by each of you “showing up” for me.

    In a way, it’s kinda like hugging a turtle. Actually, it’s not like that at all. Paradiddle, what was that therapist’s number again?

    SYITG,

    Yankee Joe

  • All the Parts 6/12/23 – from Bolt

    Warmorama of the usual but almost with the wrong song—corrected, commence, complete. 

    The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
    Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???). 

    Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
    Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.

  • The Sound of Goosic – from Paradox

    Paindrops on poses and thick scars on mittens
    Bright cement coupons plus bricks and he’s smitten
    A huge box of cheez-it’s tied up with strings
    These are a few of his favorite things!

    When dat Dawg bites
    When JerfLee Stings
    When he’s not feeling rad
    He simply remembers his favorite things
    Then he doesn’t feel so bad!

    Duke! Stop frolicking in the Alps and roll that footage!

    YHC rolled in guns blazing to a stage audience of 2 for a Goose bday after party celebration. Our man turned 41 on Sunday and after laying down some deep tracks on Saturday (with a Dora that still makes me shudder) and relaxing on Sunday (his actual bday) , YHC could not let him escape without a full Roast . With a massive assist from Gooses M we cooked up a David Letterman style Goose Top Ten and unlocked the vault of Goose t-shirts/costumes to prepare the world to hear the sounds of Goosic.

    Warmups
    Regulars w Lunge Arm circles fresh from YHCs downrange summer camp.

    Tha Favorite Thang

    A David Lettermen Style Investigation as to Why Goose Brought the F3 Flame to Thibodaux

    10. Why did Goose start F3 in Thibodaux?? Some say to plant, grow and serve through male leadership? A fresh out of school journalist may stop there. No sir, not today. YHC knows you have to dig deeper for a full story. We went straight to the source and his M revealed that deep down the ole Gooseberry really just wanted to dance with somebody. (plus he LOVES Whitney Houston, what a coincidence!) So we throupled up and the initial plan was to side shuffle in a back to back throuple while listening to Whitney Houstons “Dance with Somebody” and while doing an air squat high 5 on every “somebody” and every “dance”…well that was the plan. What went down was some sort of joyous rain dance with side shuffling and several modifications later we told Whitney to dance with somebody else.

    9. Maybe he didn’t want to dance. Maybe he just wants a killer badonkadonk ? He did do roughly 5000 Blairs in the month of May ya know. So we throupled up and completed 100 Bonnie Blair with Apolo Onos as a timer and buddy it started to warm up quick.

    8. What if he just wanted to wear ridiculous outfits with his friends in public. I mean there is a history there (see Death Valley Spiderman) –Well it just so happened YHC was in full spiderman attire, so we had to get 10 PP merkins a sidewalk mosey and another 10 PP merkins.

    7. Maybe it was all a ploy to establish a network of IBS brethren so he could express his own flatulence freely? – If you or someone you know is spreading the lie of 1 shart/year then we need more awareness and support for Sharters Anonymous. We completed 10 mountain main poopers (prolly not what those were) side shuffled and then another 10 mountain man poopers.

    6. Perhaps he just wanted to do unlimited uncounted burpees and not worry about the count. Math is stupid. We completed a circle of pain burpee that with 3 pax ended up looking a lot like nonstop burpees. Almost had to put the hose on Goose and YJ for trying to do them too fast.

    5. Was he looking to start the next fashion trend? Animal, GiGi, and lets not forget the eye bleach event of his croptop/yoga pants combo that put several men into therapy. In honor of the Animal we did a Gorilla hop to the sidewalk and back.

    4. Possible that he really just wanted to make an army of super soldiers to continue to defend family values learned from St. JP2? YJ was donning the Polish soccer style shirt as a JP2 tribute and we shoulder to shoulder lunged to the sidewalk with mosey back while listening to…you guessed it “ WE ARE FAMILY!”

    3. Could it all be a way to distract us from the pain of burpees? A well-known event growing in Thibodaux lore is Gooses BurpeePalooza. Pretty simple, he brings a playlist, and we do burpees until we want to quit and that’s the half way point. YHC dialed up his favorite hit from Burpee Palooza #2….Peaches. Burpee on Peaches and modify rest because the spidey costume was getting unbearably hot and YHC was seeing stars.

    2./1. While the above number 10-3 are mostly satirical YHC needed to switch gears here (into my low professional voice) and speak truly about what Goose brings to the table.
    When YHC has come to him as a friend with a tangled mess of struggles he is always there with his simple and sincere phrase : “Gods got you man”. No lengthy theological discourse, no chest beating battle plan. Just his authentic experience that God has led him through struggle , that when we feel surrounded He surrounds us. We listened to “Surrounded/See a Victory” by Mass Anthem and held plank with merkins on” Fight, Victory, Surrounds”. (Thanks to Fancy Pants for this one)

    Wrapped up with Potluck Mary

    COT and YHC prayed us out

    Happy Birthday to ya Goose

    We are grateful for you as a leader, brother, and friend.

    SYITG,

    Dox

  • Life is Hard Sometimes – from Goose

    YHC rolled up in a quiet, lonely truck, happy at least to see a few 2.0’s milling around since Pope and Coyote are still tromping around the mountains of NC for a few more weeks. It was YHC’s birthday Q, and the PAX graciously welcomed me, though with some obvious fear behind their well-wishing eyes. The quiet warmup added to the evidence that these fellas were wary of what was to come–we even had Dox and YJ in the mix, and the chatter was minimal. (Maybe it was the 41 IC SSH, but you had to see that coming.)

    Half the PAX grabbed coupons, and Wet Tap’s patience was tested as he was told to grab one; wait no, don’t; wait we need one more; wait that one’s extra; wait…ok, just run…for now.

    Once we arrived at the lower field, JBL was fired up, and YouTube was required for the first song, Garth Brooks’s “Calling Baton Rouge” since all of his songs are in some kind of digital fortress vault. YHC was born and raised in Baton Rouge. That’s it. That’s why we did it. Plank for the duration and merkins on every “Baton Rouge”. It’s not a long song, so it was pretty much just a warmup for the real Thang since YHC’s pecs haven’t seen much action in the past few months.

    We partnered up for a Dora 1, 2, 3 that reflected YHC’s elementary, high school, and college career. And, this is when we realized we didn’t have enough coupons, so YHC, YJ and Tap argued about who would run back and get one. Tap insisted to the point of being willing to sprint ahead of YHC, but once he was almost there, YJ pointed out that we actually had enough already. So, he was called back. But, then, YHC realized that we actually didn’t have enough because we had a throuple, so I turned to send him back, but thankfully, in his wisdom, Tap had already grabbed it–he was clearly done relying on the collective intelligence of YJ and YHC.

    Goose-life Dora: Partners split duty on 100 kettle bell swings (high school discus champ), 200 Bobby Hurleys (high school basketball non-champ), and 300 coupon rows (LSU rowing team). While Partner 1 cranked on those, Partner 2 gator-merkin crawled (elementary school mascot) 10 yards, did 10 Peter Parkers (original LSU Spiderman–Google it), and ran back. YHC knew this would be tough, that those gator merkins would be ridiculous, and they were. About halfway through, YHC was tempted to switch it to bear crawls or something, but why? Yes, there is a balance the Q must walk between pushing past the PAX’s felt limitations and asking them to do what’s not actually possible or at least practical. YHC felt that tension this morning, but each length, though really hard, was short and ultimately doable. It took everything we had, but the PAX kept going, so no need to modify. We would make memories instead…or maybe cause memory loss.

    After a few 10-counts, we moseyed to the grass next to the Thunderdome for another song reflective of YHC’s time in seminary and working for the Church. These experiences taught YHC that the faith journey doesn’t happen in the world of ideas but in the very real battle and painful mess that is our human experience. And, God is not a senile grandfather living in some far-off heaven whom we have to placate so he might throw us a bone every now and then. He is deeply involved in the mess, and the challenges of life only make sense if we follow His lead, trust in His wisdom, and let him carry us through the battles (interior and exterior). He hasn’t let YHC down, not once, through all the peaks and valleys of his journey.
    The song was “Lord of Hosts” by Shane and Shane, an intense tribute to these truths–Al Gore for the duration (5 minutes) and genuflections on every “God” and “Lord”. Quads were definitely making themselves known at this point.

    Next, YHC shared some details about being led to leave seminary and meet his would be wife, whom he ended up marrying on 9-8-07. In honor of this interesting date, we did The Motivator, counting down from 9. It was interesting to see that the PAX was, at this point, starting to just surrender to what came next–no chatter, just dead eyes and moving into position. Not a bad development.
    YJ mentioned right before this that this was the one-year anniversary of his puke-filled come-back, and YHC wondered if he might be able to force a repeat. He got my hopes up when he peeled off around round 7 and jogged with some urgency to the bathroom, but according to him, it was just for coffee induced urination. Shame.

    Lastly, to honor YHC’s nine kids, each partner did two sets of 35 curls, totaling 70 (the added ages of all 9 kids) honoring the constant picking up of babies. While Partner 1 did curls, Partner 2 did step-ups on the bleachers. 9 kids may seem like a lot, and yes, sometimes it’s beautiful, and sometimes it’s hard; sometimes the time seems to fly, and at other times it seems to creep. But, regardless of how it feels, if we just keep taking one step at a time, just keep showing up and choosing to love these kiddos despite the constantly changing feelings and circumstances, it is an overwhelming, incredible gift that YHC certainly does not deserve.

    We moseyed back to the flag, coupons in tow, and Smooth prayed us out with his simple, yet sincere style.
    Many T-claps and thanks to YJ for bringing a solid birthday coffeeteria, complete with donuts. And, French Horn kept our spirits high with fun facts about his favorite cults.

    YHC is overwhelmed with gratitude for having been blessed with 41 years of a life filled with awesome gifts, and though it’s not been free of challenges, YHC has learned that it’s usually through major challenges that the greatest gifts are made possible. F3 has proven this truth over and over in a very concrete way, and I am extremely grateful that you men have been willing to join me on this journey, especially through this morning’s snot woggle (official F3 term: https://f3nation.com/lexicon/entry/2728/gvid=398600&pagenum=23).

    SYITG,
    Goose

  • Fry Day – from Vagabond

    Warmup, Jump rope, pax choice, Mary
    Group 2 knees n toes

  • Westbank Station Beat-down – from Thighs

    Today, we focused on Station work.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Swimmers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we started the Station beat-down with a loop around 10 blocks of the AO. At the end of each block, we did a minute of exercise of the following:

    1 Burpees
    2 Merkins
    3 Squats
    4 High Plank
    5 Mountain Climbers
    6 Wide Arm Merkins
    7 Jumping Lunges
    8 Hello Dollies
    9 Wall Sits
    10 Smurf Jacks

    Then we did a quick Christmas Tree:

    15x Flutter Kicks
    15x Jumping Jacks
    10x Squats
    5x Merkins
    5x Burpees

    We ended the workout with an Ab Workout (4count)
    10x Ab X-tensions
    10x Windshield Wipers
    10x Toe touch crunches
    10x Wide Pike Ups
    10x Two by Twos (mountain climbers & peter parkers)

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!