F3 New Orleans

Category: Backblasts

  • Run 4 Fun, But Hatin’ On the Core

    After a 4:45am distress beacon from the “Beast Master of Bear Crawls”, YHC was prepared to put forth his 2 cents into the round robin collection basket this gloom. Upon arriving to desolation, however, the possibility of a solo run on account of a drip drop or 2 seemed distinct. But a random shadow, that happened to be carrying an American flag, chased away any chance of that. As Shooter stepped into the light, Waterpik rolled up. And before we realized the mumble-chatter had taken us slightly over start time, Cowbell arrived to round out the PAX of scramblers.

    WARMORAMA

    Shooter started us off with x15 IC:

    Toe Touches

    Windmills

    Torso Twists

    Lunge Walk to Pik’s car, and away we went!

    As tends to happen on Thursday, the PAX paired off with YHC/Cowbell and Shooter/Waterpik.

    City Hall Scramble

    When the PAX reassembled at the shovel flags, YHC lead us to the workout equipment where each man, 1 at a time, did a set of 10 pull ups, 10 knee ups, and 10 reverse leg lifts. Meanwhile, as the rest were doing there best Shooter (aka Sweat Angel) impression, they also did OYO 100 LBCs, 100 Freddy Mercurys then plank until all had finished their sets.

    Cowbell wrapped it up by leading us in x20 IC:

    Putins

    Crunchy Frogs

    Flutter Kicks

    DEATH BY CORE WORK!!!

    COT

    YHC prayed us out, as Waterpik prepared to send 2 of 5 off to dance camp, Cowebell endeavored to stare down Invest 91-L on a Florida fishing expedition, and Shooter, always being Shooter, helped an overheated and slightly dehydrated brother over to the water fountain.

    We look forward to Bubba’s long awaited Q at the Lakefront saturday!

    SYITG

  • 10K Au Lait

    Gents,

    A nice run leisurely run last Sunday with founding member of 10K Au Lait, Barely Legal, putting in the time. Good to see you back in action. In-Time, good call on the Kenyan Shuffle to build aerobic capacity. More of that to come.

    I urge all to join in on 10K Au Lait, 7:00 Sunday mornings at Abita Roasting (Covington). Everyone goes at their own pace. No man is left behind.

    See you on Sunday.

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice

  • NAME-O-RAMA

    NAME-O-RAMA

    YHC has been on the sidelines with a shoulder injury for the last couple of months, so he had plenty of time to plan for this particular workout at his beloved Popeyes. So as 10 men arrived in the sweaty, gloom it was time to roll at 5:30am. sharp. Wait….an FNG arrived at 5:31, so the Pax took off at 5:32.

    The Warm-Up

    YHC led the Pax on a short mosey to do a standard warm-up

    SSH -25

    Imperial Walkers – 20

    Shoulder Taps – 15 (should have been prepared for shoulder taps to aggravate my shoulder injury, but alas)

    Side lunges – 15 (someone needs to come up with a good F3 name for this exercise)

    Hillbillies – 20

    The Thang

    YHC saw another F3 Pax on Twitter spell their F3 names using an exercise to represent each letter. Since he had plenty of time between Qs, YHC made up his own version of the NAME-O-RAMA . Each Pax would do the exercises corresponding to the letters of his name. Once finished, the Pax with shorter names would find members with longer names and help them finish. All of the vowels were running exercises (in hindsight I should have come up with a better system to cut down on the amount of long runs. I hit 3.2 miles and I think other members ran longer than I did). It would have been nice to see the Reluctant Yankee here this morning.

    Check out the featured image of this post to see the whole alphabet and bring this to the other AOs in NOLA.

    YHC’s morning workout as an example:

    R- 20 Pull-ups E- Run to the F3 Flag and back V- 50 Big Boy Sit-ups S- 20 Burpees O – Run to the top of the bleachers X – 30 Box Jumps YHC then did another E – Run to the F3 Flag and back to hit Hokie Pokey’s last E.

    The runs were too long, so not every Pax finished and YHC committed one of the seven deadly sins of F3 by running the Pax back to the flag at 6:18am.

    The Close

    COUNTERAMA, NAME-O-RAMA, and the Pax named two FNGS. Chips’ 2.0 was named Frito Lays, and we also welcomed Voyeur into our ranks. Sweaty-Ball-O-Man lifted our prayers and thanksgiving to the King calling for mercy to our family and F3NOLA members in need and asking God to empower us to be the men He desires us to be.

  • 17 – A Shoutout to War Eagle

    Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.

    Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.

    • SSHx31
    • IWx17
    • Peter Parkerx17
    • Parker Peterx17
    • Arm Circlesx17 (10 forward, 7 backward)

    Workout

    When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations

    • jumping rope
    • curl and press cinder blocks
    • sweat angels
    • pull-ups
    • dips
    • Angle grinders
    • burpees
    • Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)

    Tunes:

    • Round 1: Calm Like a Bomb (Rage Against the Machine)
    • Round 2: Stronger (Kanye)
    • Round 3: Welcome to the Jungle
    • Round 4: This is how we do it (where I’m From) (Big Tymers)
    • Round 5: Born to Run (Bruce Springsteen)

    Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.

    Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.

    COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch

  • First Timer at Okwata

    It wasn’t how YHC planned. It just sort of happened.  Nonetheless, YHC arrived at Okwata in the Lakeview Clown Car on a bright morning, devoid of gloom, ready to lead 16 PAX.

    Disclaimer issued and a quick mosey to warmup:

    SSH x 15 IC
    Hill Billies x 15 IC
    Arm Circles x 15 IC
    Mountain Climbers x 15 IC

    The Workout

    Run up the levee at Canal, sprint across the grass median, run back down, complete 5 burpees. Rinse and repeat with 4 burpees down to 0 burpees.

    YHC wasn’t thrilled with the sprinting effort, so penalty Bernies were issued. Two rounds of the above with Bernies up the hill, with sets of 5 and 4 burpees respectively. 

    Part 2

    Mosey to benches, 16 PAX, 2 per bench:

    Floyd Mayweather x 20 
    Low Slow Squats x 20
    LBC x 20
    Merkins x 20
    Lunges x 20
    Dips x 20
    Step ups x 20
    Derkins x 20

    Repeat for 10 each

    At 6:11 we moseyed back for the usual formalities.  Thanks to all who came out to my VQ and gave me the opportunity to lead. 

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • Like a VQ

    PAX arrived at Granny’s, weather warm, shovel flag limp in the breezeless gloom. Much talk of aching trapezius on account of @grundy’s Bearcrawlapalooza. Pik reminded The PAX of YHC’s much celebrated lack of attendance of late by suggesting that this was YHC’s VQ. You know, I’ve always thought that the subject of Madonna’s “Like A Virgin” wasn’t really a virgin. I mean, if she was really a virgin, the song woulda just been called “Virgin”. But she wasn’t a virgin, she was just LIKE a virgin. It was kinda the same thing for my Q today.

    Warmateria

    • SSH x 25 IC
    • Seal Jacks x 20 IC
    • Imperial Walkers x 15 IC
    • ??? x 10 IC
    • Burpees x 5

    Thangateria

    BLIMPS – up the trailhead stairs and back between exercises

    Head to bus stop for:

    • Freak Nasties x 25 IC
    • Stepups x 20 each leg
    • Irkins x 15 IC
    • Box Jumps x 10
    • Inclined Shoulder Taps x 5 IC

    Amphitheater stage for Jack Webbs, 1 to 4 ratio merkins to invisible arm presses

    Next up was a failed attempt at a Movie Quote Plank/Merkin Wave. PAX circled up in plank position, went around circle, each PAX had to quote any line from Hunt for Red October, Ghostbusters, Tombstone, Goodfellas, or Big Lebowski. Cowbell has not seen any movies, ever, so the instructions were modified for him. He just had to say any complete sentence. Punishment was 5 merkins. Let’s just say this din’t work too well and leave it at that. YHC was just trying to inject a little fun, but these men are all business. Winner goes to Zoolander (or was it Waterpik??) with: “Ghostbustas, whaddaya want?!?”

    Back to amphitheater for a quick series of 6’s: 1 box jump on wooden platform, down the “hill” hop up on stage and 5 merks, etc etc.

    Back to flag for more than 7 minutes of mary:

    • LBC x 30 IC
    • 5 burpees (PAX experienced shock and awe.)
    • Crunchy Frogs x 20 IC
    • Freddie Mercury x 15 IC
    • 5 burpees (More shock and awe. At this point, someone shoulda said “This aggression will not stand, man.” Missed opportunity men, missed opportunity.)
    • Fondas each leg x 20 IC (with the pulse)
    • Nolan Ryan’s each side x 10 IC

    Countateria, Prayerateria

    Thanks for posting guys. nice to see seven at Granny’s!

    Touched for the very first time,

    Ei

    ((The product you have come to know and love, EiEi, has been re-branded as EchoIndia. You will still experience the same great taste, customer service, and award winning poetry. All shenanigans, shameless attempts at wit, and continual hazing of Chewy will remain the same. We have simply refreshed the logo and user interface to bring you a more visceral (yet still unsatisfying) experience. Please text all complaints directly to Chewy’s cell phone. Your complaint will be addressed in a manner commensurate with Chewy’s level of cell-phone expertise/acumen.))

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • Interval Training at the Marsh

    Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.

    Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.

    After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.

    Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.

    Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).

    Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.

    With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.