F3 New Orleans

Category: Backblasts

  • The Fight Club: Round One

    The Fight Club: Round One

    After a false start a few years ago, F3 is back in Kenner! The Fight Club is on!

     

    YHC hated F3 when Hawg and Channel Mullet dragged him to his first F3 workout last October. YHC hated F3 when he continued to workout at the Birdcage as he was unable to finish any of the exercises. A few weeks later, YHC’s opinion of F3 slowly changed from one of hate to tolerate to love. YHC knew F3 was getting into his blood when he would drive by the boxing statues in Kenner and think, “that would be the coolest place to lead an F3 workout. We could run up the steps, take the long run up the ramp on the levee, and we could run to the park nearby for some suicides. Maybe we can incorporate some of the drift wood into a workout?” So here we are six months later with the launch of the Fight Club at LaSalle Landing in Kenner. The home to the first ever World Heavyweight Boxing Championship match, and now F3NOLA.  8 men came out and endured the rain and wind of Tropical Storm Gordon to workout in the gloom.

     

    The Warm-Up

    We moseyed over to the Rivertown area with plans to workout by the picnic benches following the warm-up. (Note to self, they lock up the Rivertown area at night). We circled in the parking lot outside of the area for a standard F3 warm-up.

    SSH -20

    Peter Parkers – 20

    IW – 20

    Plank jacks – 15

    Arm Circles – 20

    Annies – 20

     

    Double Dip

    We moseyed back to the levee to continue the Fight Club. YHC planned on doing the next workout at Rivertown picnic benches, but since the Fight Club is the best site ever for F3, he was not deterred. We took care of the decline merkins and dips near the statues.

    15 – decline merkins

    20 – dips

     

    The Rocky

    We split up into 2 groups of 4, one group at each set of stairs. We ran up the steps like Rocky and at the top, we raised our hands in a jumping celebration (5 burpees). We ran back to the bottom of the hill and back up for more celebrating (4 burpees). Continue up and down until we reach one small burpee celebration.

     

    Dora

    YHC thought Dora was a must for any F3 launch as it is the ideal F3 exercise in his humble opinion. Do more reps of 3 workouts than you ever thought you could with help from an F3 brother and it has a stupid cartoon name (Dora sums up what F3 workouts are all about). While one pax did the rep, the other ran the long way up and down the levee (over to the police station and up the long ramp on the levee). Props to Jingle Vader for tapping into the Dark Side when he took a nasty stumble and was still the first to complete the Dora with a little help from Amnesia.

    100 merkins

    200 jump squats

    300 American hammers

     

    Mary

    Wife Pleasers – 20

    Flutterkicks – 15

    Dying Cockroach – 20

    Penguins – 20

    O Dolly – 15

    LBCs – 20

    Nolan Ryan – 20

     

    Depature

    Counted off, name-o-rama, and we named our new FNG. Welcome Nick Hybart the next time you workout at the Fight Club, and call him “The Gremlin.” The only announcement was a call to travel to Mobile on the 22nd to help with the start of F3 in Alabama. Thanks for showing up men to help bring F3 to Kenner, praying that God will use 45 minutes in the morning on Wednesdays to help the men in our community be better leaders, husbands, and fathers for His glory.

     

    RevSox

  • To Run Faster You Must Run Faster

    A mighty PAX of three men posted for the weekly 610 Stomp, F3’s running focused workout held in City Park every Tuesday.  Apparently some of the regular PAX were scared off by the forecast of the ferocious Tropical Storm Gordon heading our way.  YHC had the Q and has been stuck in a rut lately with running pace so after brushing up on some speedwork tips via the interwebs, the plan was to incorporate some Fartleks in the workout.  Although it sounds like just another goofy name out of the F3 Lexicon, Fartleks are actually a real thing and is Swedish for “speed play.”  Fartlek runs are a very simple form of a long distance run and is simply defined as periods of fast running intermixed with periods of slower running.  The goal for the morning was to keep moving the entire time and work on speed by doing the following:

    Normal mosey to NOMA at you own pace.

    Hit the track around the Big Lake (3/4 mile total) with a pace OYO “kicked up two notches” until the bike rental area, then finish the lap at a regular or slower recovery pace.

    Rinse and repeat then immediately mosey back to the practice track.

    At the track, continue the fartlek pattern with a faster pace for a full lap, followed by a recovery lap or half lap.  Keep repeating and vary up the fast runs and slower runs.  Lots of other runners out there doing similar workouts, several of which were easier on the eyes than the normal running PAX.

    As time was about to expire, the three of us reconvened and Frac called an audible for a final 100 meter sprint followed by a 100 meter run and mosey back to the flag.  Total distance covered ranged from 4.53-5.38?mi in a 43+min span.  YHC

    COT included prayers for Frac’s mom, the PAX heading to the BRR, and for those in the path of the storm.

    Tool

  • Iron Pax Challenge Overall Results

    After 4 weeks of grueling challenges, I wanted to provide a wrap-up and some stats on the Iron Pax challenge and how we competed versus the other regions.

    Just for review, A Challenge workout was provided for each week in the month of August by F3 Greenwood. Workouts were done for time or maximum reps and reported via the F3 Greenwood web site.   For each challenge, points were awarded to each PAX based on their national ranking.  The max points earned being 10, for first place, and then decreasing by .01 for each position after that(9.99, 9.98, 9.97,…)  The 4 week  point total of all 4 challenges was used to determine the individual Iron PAX.

    Some stats:

    525 Total PAX participated in at least one challenge across the country,  130 PAX completed all 4 challenges.

    52 Different regions of F3Nation were represented as well, F3NOLA obviously being one of those.

    Of the 52 regions, F3NOLA had the highest participation with 60 PAX participating.  Next closest was Napervilee, IL with 38 PAX.

    Of our 60 PAX:  8 PAX completed all 4 challenges, 13 PAX completed 3, 16 PAX completed 2, and 23 PAX completed 1.

    T-Claps to all those that participated and represented F3Nola in this national competition.

    T-Claps to Bob the Builder from Cape Fear, NC with a total score of 39.86! who was the individual winner!

    While I commend  Bob the Builder on his individual achievement, I think in the true spirit of F3 “No man left behind, No man left unchanged” the true Iron Pax Champion has to be the Group PAX or Region that achieved the most TOGETHER!

    As a region we were the IRON PAX CHAMPION!!  We crushed every region with 1021.34 total points accumulated!!! Below is a list of the top finishers among the regions.

    1021.34 New Orleans, LA
    903.10 Naperville, IL
    764.95 Toledo, OH
    710.39 Greenwood, SC
    448.13 Alpharetta, GA
    408.33 San Francisco Peninsula, CA
    365.33 Charlotte-MECA, NC

    Here are our regions individual results  T-Claps  to everyone!!

    Congrats to Turbo Tax our top finisher of the Region!

    T-Claps to Turbo Tax, Hawgcycle, Gabrielle, Triple Shift, Amnesia , Einstein, King Kong and Medulla Oblongata(YHC) for completing all 4 challenges!

    National Ranking Total Points F3 Name Challenges Completed Age Region
    33 37.37 TurboTax 4 52 New Orleans, LA
    62 35.41 Hawgcycle 4 43 New Orleans, LA
    77 34.23 Gabrielle 4 45 New Orleans, LA
    78 34.19 Triple Shift 4 50 New Orleans, LA
    98 32.62 Amnesia 4 25 New Orleans, LA
    99 32.55 Einstein 4 62 New Orleans, LA
    100 32.39 King Kong 4 40 New Orleans, LA
    127 29.68 Medulla Oblongata 4 43 New Orleans, LA
    153 26.46 $inner Bloq 3 36 New Orleans, LA
    171 25.60 El Wire 3 33 New Orleans, LA
    172 25.41 Tool 3 42 New Orleans, LA
    182 24.90 Shooter 3 40 New Orleans, LA
    183 24.87 Saban 3 37 New Orleans, LA
    201 23.45 Coconuts 3 40 New Orleans, LA
    206 23.15 Pai Gow 3 41 New Orleans, LA
    208 23.10 Quarter Pipe 3 34 New Orleans, LA
    209 23.07 Bartman 3 34 New Orleans, LA
    211 22.81 Angie’s List 3 41 New Orleans, LA
    213 22.56 Barely Legal 3 52 New Orleans, LA
    216 22.40 Abacus 3 44 New Orleans, LA
    222 21.86 Reluctant Yankee 3 44 New Orleans, LA
    235 18.37 Jingle Vader 2 56 New Orleans, LA
    236 18.12 Rocket 2 30 New Orleans, LA
    239 18.04 Mahatma 2 49 New Orleans, LA
    245 17.68 Peppa 2 41 New Orleans, LA
    246 17.59 Willie 2 45 New Orleans, LA
    258 16.73 Catfish 2 35 New Orleans, LA
    260 16.66 Fracsac 2 48 New Orleans, LA
    262 16.62 War Eagle 2 26 New Orleans, LA
    264 16.52 Rev Sox 2 35 New Orleans, LA
    271 16.37 Two Yutes 2 36 New Orleans, LA
    273 16.35 Mambi 2 45 New Orleans, LA
    294 14.91 Tinkles 2 42 New Orleans, LA
    296 14.83 I Love You Man 2 39 New Orleans, LA
    301 14.53 Candyland 2 41 New Orleans, LA
    306 14.44 Chiquita 2 39 New Orleans, LA
    310 14.28 Rev-It 2 42 New Orleans, LA
    345 9.34 Recall 1 40 New Orleans, LA
    358 9.10 Seaman 1 47 New Orleans, LA
    376 8.71 Pony Boy 1 23 New Orleans, LA
    377 8.70 Smooth 1 35 New Orleans, LA
    388 8.51 G-Spot 1 32 New Orleans, LA
    403 8.30 Poisson 1 40 New Orleans, LA
    404 8.29 Patches 1 40 New Orleans, LA
    415 8.16 Flaming Lips 1 40 New Orleans, LA
    416 8.13 Moist 1 45 New Orleans, LA
    421 8.05 Bad Moon 1 54 New Orleans, LA
    426 7.99 Pep-Toe 1 30 New Orleans, LA
    441 7.81 Roots 1 51 New Orleans, LA
    446 7.72 Col. Mustard 1 30 New Orleans, LA
    447 7.70 Maverick 1 40 New Orleans, LA
    451 7.65 Coast Rat 1 36 New Orleans, LA
    455 7.54 Mariah 1 40 New Orleans, LA
    457 7.52 Moby Dick 1 68 New Orleans, LA
    475 7.33 Peaches 1 38 New Orleans, LA
    481 7.25 Dean Wormer 1 40 New Orleans, LA
    488 7.21 Beiber 1 38 New Orleans, LA
    498 6.91 Brown Bag 1 35 New Orleans, LA
    514 6.67 Douille 1 41 New Orleans, LA
    518 6.63 Maverick 1 40 New Orleans, LA

    T-Claps to everyone who helped to make this happen, including all of the Q’s at all the different AO’s that pushed and motivated us till the end.

    Great work! I think we have bragging rights for the year as the TOP PAX in the F3 Nation!!

    SYITG!

  • Labor Day at Rock City

    YHC is unable to do Mondays due to having to be at work early, where a 0630 meeting with the boss trumps F3. YHC once indicated that Rock City was out unless it was a vacation day or a Holiday. Someone was listening, and YHC ended up listed as the Q on Labor day. The participation was a little thin due to the college football kickoff weekend and it being the unofficial end of summer. Congrats to Mahatma’s 2.0 contribution to the amazing victory over Miami. #89Rocks
    Five men was all that was needed to claim victory this day. YHC showed up a few minutes early and planted the shovel flag, then strategically placed some cones in the field inside the track. Someone needs to pay the light bill at Pontiff, just sayin’.
    YHC gave a brief history of how Labor Day came about. It’s great to have a three day weekend, but what does it mean? Factories were full of workers as young as 5 years old in the 19th century, and labor laws were pretty much non-existent. We’ve come a long way since then, and Labor Day is now dedicated to the social and economic achievements of American workers. A massive Railway Union strike in 1894 affected the nation, and president Grover Cleveland sent in Army troops to break it up. Several people died during the riots, and then Congress passed a law making the first Monday in September “Labor Day” at the request of Grover Cleveland. It’s now the unofficial end of Summer. With the Pax history class complete, time for a brief disclaimer, and then mosey toward the rock pile for:

    Warmup

    SSH x 31 IC
    IW x 20 IC

    Plank-o-Rama (Rev Sox loves this)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Time to get to work. This may be YHC’s third time at Rock City, but it’s Hokie Pokey’s first, so we need to make it memorable. The Pax is instructed to grab a rock, preferably a medium one that can be used for OH presses. YHC was counting on Triple Shift going big, and he did not disappoint. More on that later.
    Mosey back to the big field inside the track where the cones were set up. YHC set the cones in the middle of the field as a reference point.

    11’s
    Starting on one long side of the field – 10 Curls
    Mosey with rock to the other side (passing cones) – 1 OH press
    Mosey with rock to middle of field where cones are – 10 low slow squats
    9 and 2 then 10 low slow squats
    8 and 3 then 10 low slow squats….
    …..
    1 and 10 then 10 low slow squats and finish at side where we started
    Continue doing low slow squats while waiting for the six.

    Short mosey to the track and drop your rocks for:

    Bataan Death March “Rock City” style!
    Here is where Triple Shifts big rock came into play. All rocks stay on the ground except for the biggest one. Line up in a single column, last man holds the big rock. When the pax begins to run, last man drops the rock, completes 2 burpees, picks up the rock and runs to catch up to the column. Upon reaching the column, the rock is dropped away from the column (safety first), then sprint to the front. As soon as the rock is dropped, the last man drops off and does 2 burpees, picks up the rock and repeats. Each Pax completed this evolution twice.

    The Pax is instructed to grab their own rock and head toward the rock pile, but YHC stopped them just outside the area where the shovel flag is located. There’s is approximately 15 yards between 2 large trees where we did a rock lunge walk. YHC requested each pax to have the knee touch the ground for each lunge, or go as low as you can without injuring yourself. Once complete, mosey back to the rock pile.

    Back at the rock pile, YHC saw one minute left, and couldn’t pass up the opportunity. Return your rocks, the do 10 burpees OYO.

    Mosey back to the flag for COT

    Count off, name-o-rama, announcements, intentions and closed with a prayer.

    NMM

    Rev Sox launches Fight Club at the end of Williams BLVD in Rivertown Wednesday. T-Claps to Rev Sox!
    The West Bank Master Melvin continues Thursday at Mel Ott Park, T-Claps to those that have helped to launch it!

    Since it’s a holiday, we talked about coffeteria, and YHC recommended heading to the place we have gone to in the past. War Eagle scoffed at this recommendation, indicating it would be CC’s or nothing at all! He followed this with the fact that CC’s gives free refills…..CC’s it is!
    YHC is now a CC’s fan…..anyone know how we can get them to bid on the City Park Casino Building?

    Thanks for posting with me today! SYITG!

  • 16 tons – and whadya get?

    The PAX turnout was small for the Skinny. Standard disclaimer and we moseyed on the track toward the southeast end of the park. Exit toward Magazine and the Zoo entrance and circle up for warm up.

    In 1919 there were a number of significant labor strikes across the country including – steelworkers in Ohio, police in Boston, women telegraph workers across Massachusetts and coal miners in southern Illinois.  So 19 was the IC count for SSH, Plankjacks, Sealjacks and Mountain Climbers. In 1898, miners won concessions at a conference in Chicago for $.40 a ton and an 8 hour day, 6 day week. $.40 a ton.  By hand.

    Mosey back to the AO start and circle up for a second warm up with Tennessee Ernie Ford providing the count. Tried to find a labor song that wasn’t Woody Guthrie or banjos. For the record, YHC has nothing against banjos.

    With “16 Tons” playing, we started with windmills and did a burpee for everytime he sang “16 tons.” Switched to mountain climbers and finished with Nolan Ryans for the last verse:

    “If you see me comin’, better step aside
    A lotta men didn’t, a lotta men died
    One fist of iron, the other of steel
    If the right one don’t a-get you, then the left one will.”

    Mosey across Magazine to pile of blocks and line up for some Organized Labor.  In a line starting at the stack, one PAX does an overhead press and passes the block to the next PAX until all PAX have a block. Circle up for some coupon work.

    5 curls, IC (5 day workweek, natch)

    8 overhead presses, IC (8 hour workday)

    8 Goblet Squats, IC

    40 bench presses, OYO (40 hour week, and the theme is established.

    Lather, rinse repeat.

    Return to Organized Labor formation, reversing the line so the PAX closest to the stack last time are now the first to finish. Pass and Press. Pass and Press.

    Mosey to the Audubon Statue for modified Dora. (Dora Cervantes is Secretary-Treasurer of the International Association of Machinists & Aerospace Workers (IAMAW). No need to partner as there are only 8 PAX.  Each PAX completes the following set OYO, followed by a run around the neutral ground.

    8 Iron Hulks (in 1908, the first millworkers in Mass. offered a 2 day weekend to accommodate the Sabbath for their Jewish workers).

    26 Merkins (In 1926 Henry Ford set a 8 hour day, 5 day work week in his factories.)

    40 Shoulder Taps – 2 is 1 (In 1940, the Fair Labor Standards Act went into effect, making the 8 hour day, 40 hour workweek a national standard)

    63 LBCs (In 1863, Abraham Lincoln signed the Emancipation Proclamation, providing liberty and wages to the 3.5 million enslaved blacks in portions of the southern united states.)

    “A tonnage man is a man who is actually in the pits mining (he is technically the “miner”), a day man is a man who works supplying the tonnage men or any other laborer who is not actually mining. Tonnage men were the most
    respected in the coalfields. Coleman, Men and Coal, 98. ” May we all be tonnage men in our communities.

    Mosey back to the flag for the count, name-o-rama, announcements and intentions.

    Remember Peppa’s family this week as his mother passed.

    Thanks for the opportunity to Q. Solidarity on this labor day.

     

  • Remembering Senator John McCain and Tech. Sgt. John Chapman

    “I was in solitary confinement when my captors offered to release me.  I knew why.  If I went home, they would use it as propaganda to demoralize my fellow prisoners…I wasn’t in great shape, and I missed everything about America.  But I turned it down.

    A lot of prisoners had it worse than I did…I always like to strut a little after I’d been roughed up to show the other guys I was tough enough to take it.  But after I turned down their offer, they worked me over harder than they ever had before.  For a long time.  And they broke me.

    When they brought me back to my cell, I was hurt and ashamed, and I didn’t know how I could face my fellow prisoners.  The good man in the cell next door, my friend, Bob Craner, saved me.  Through taps on a wall he told me I had fought as hard as I could…And then he told me to get back up and fight again for our country…

    I fell in love with my country when I was a prisoner in someone else’s.  I loved it not just for the many comforts of lie here.  I loved it for its decency; for its faith in the wisdom, justice and goodness of its people.  I loved it because it was not just a place, but an idea, a cause worth fighting for.  I was never the same again.  I wasn’t my own man anymore.  I was my country’s.”

    – Senator John McCain

    15 PAX  began and ended this morning’s beat down on the Mandeville Lakefront by honoring two American heroes.

    YHC shared Senator McCain’s recollection of his captivity in Vietnam in his own words, gave a brief disclaimer, and the PAX got to work with a warmup of 10 Burpees OYO, 10 Seal Jacks IC, 10 Don Quixotes IC, and 10 Toe Touches IC.

    Short mosey down the Lakefront for more warmup with Shoulder Circles, 10 OH Hand Claps IC, 20 OH Presses IC, and 10 Moroccan Night Clubs IC.

    Then an Indian Run to the Milestone Marsh AO basketball court for a three team possession game.  Shirts, skins and muscle shirts competed in a completely stupid and utterly pointless game of possession with a nerf football.  There were random rule changes, completely unpredictable stoppages in play, impressive displays of athleticism, and no shortage of smack talk.  In the end, the PAX got a good workout without realizing it and it was time to head back to the shovel flag.

    On our way, we honored Tech. Sgt. John Chapman whose widow received his Medal of Honor from President Trump this week during a ceremony at the White House:

    “Fighting in the early morning hours through brisk air and deep snow, Chapman sacrificed his own life to preserve the lives of his teammates during the Battle of Taku Ghar, Afghanistan, on March 4, 2002.  Chapman, upon exiting the helicopter, immediately charged uphill through the snow toward enemy positions while under heavy fire from three directions.  Once on the ground, the team assessed the situation and moved quickly to the high ground.  The most prominent cover and concealment on the hilltop were a large rock and tree.  As they approached the tree, Chapman received fire from two enemy personnel in a fortified position.  He returned fire, charged the enemy position and took out the enemy combatants within.

    Almost immediately, the team encountered machine gun fire from another fortified enemy position only 12 meters away.  Chapman deliberately moved into the open to engage the new enemy position.  As he engaged the enemy, he was struck by a burst of gunfire and became critically injured.  Chapman regained his faculties and continued to fight despite his severe wounds.  He sustained a violent engagement with multiple enemy fighters for over an hour before paying the ultimate sacrifice.  Due to his remarkably heroic actions, Chapman is credited with saving the lives of his teammates.”

    God Bless Senator John McCain and Tech. Sgt. John Chapman.  God Bless America.

    Countorama, nameorama, and The Hammer prayed us out on our way to the coffeeteria.

    Thanks for letting me lead guys.

  • The Frac Sox

    YHC was counting on a small attendance for this morning’s Uptowner after yesterday’s challenge. YHC was not ready to be the only Pax at 5:28am. He was preparing to jump up and down and carry a rock like a lone idiot in Pontiff Park. Thankfully FracSac saved the day, and the YHC had a friend for the gloom. Thus the greatest name workout duo in F3 history was born on a wet August morning as the Frac Sox made a circle of two to kick things off.

    We began with a standard warmp-up

    SSH – 25

    PlankJacks – 20

    Arm Circles – 10 forward and 10 backwards

    Annies – 20

    Peter Parkers – 20

     

    Frac Sox grabbed our rocks and made a two man line at the edge of the outfield. We held our rocks overhead and lunge walked across the field to the tree line in the center. YHC planned on lunge walking the rest of the way across the field, but holding a rock overhead while lunge walking was a little more difficult than anticipated. Frac Sox walked our rocks to the covered picnic benches for some bench work.

    Right leg step-ups – 20

    Dips – 20

    Left leg step-ups – 20

    Decline Merks – 10

     

    Frac Sox took our rocks to the bathroom wall, so we could sit on the wall and watch the train pass by. Once the train was gone, we did 20 curls while sitting on the wall.

    We then walked over to the Pontiff Park Mountain for a round of elevens.

    It started with 10 shoulder presses on one side of the mountain with 1 bench press on the opposite side. After completing the bench presses, we did 10 Low Slow Squats with the rock on top of the mountain.

    After completing our elevens, Frac Sox walked and then moseyed our rocks back to the rock pile.

    YHC should have planned one more exercise, because he left a little bit too much time for the Marys.

    Flutterkicks – 15

    American Hammer – 20

    Wife Pleasers – 20

    O Dolly – 20

    Dying Cockroach – 20

    Frac Sox completed 10 burpees and 20 shoulder taps to bring the work out to the close.

    Thanks FracSac for pushing me through my first Q in a while.

    -RevSox

     

  • An Ode to the Flatulence of the PAX

    There is nothing like an early morning fart to get the PAX in a good mood! The laughter that ensues always brings back fond memories of what life was like as a young boy with school work being my biggest concern in life. To that end, the WPM work out this morning was dedicated to Flatulence of the PAX.

    Warm UP

    Imperial Walkers – 20

    Hill Billies – 20

    SSH – 20

    Fire Hydrants (R)- 20

    Fire Hydrants (L)- 20

    Peter Parkers – 20

    Parker Peters – 20

    Windmills – 15

     

    Mosey to the Neutral Ground…

    To keep with the theme we did TURDS stopping at each crossover..

    Travoltas (Right/Left) – 10 each

    Up Straddle Hop (Right/Left) – 15 each

    Ranger Merkins – 20

    Diamond David Lee Roths – 25

    Squats – 30

    Plank and wait for the 6

    Mosey to the Mountain…

    It is thought that the first gas passed in North America was done so by the Native Americans (no documentation available, but it fits the theme). Therefore, an Indian Run to the top of the Mountain ensued.

    On the Mountain Top…

    Once we reached the top of the Mountain, a deck of cards emerged from my pocket. We performed the exercises listed below. Reps were based on the number on the card. All face cards were 10, Aces 11, and 2/3 multiplied the next card pulled. All exercises were OYO.

    Floyd Mayweathers – Spades

    American Hammers – Clubs

    Reverse Crunch – Diamonds

    Turkish Get Up – Hearts

    Mosey to the benches…

    With only 5 minutes left on the clock the PAX grabbed some bench and did the following:

    Incline Merkins – 20

    Dips – 15

    Mosey back to the flag…

    Count off, Name O-Rama and intentions were completed.  There were no FNGs, but we had two guest, Brony and Peak Week, from F3 Southwake, and Nemo from F3 Raleigh.  I will cherish my VQ, and look forward to more Qs in the future! Thank you F3 NOLA!

  • This was not a real VQ

    A number of PAX missed their shot at the IronPax Challenge, week 4, so an impromptu AO was orchestrated by Hawgcycle and Gabrielle, among others. YHC was informed that this would count as an “official” F3 workout if he were to Q. Seeing as YHC has been obsessed over his streak and stats related to F3, he figured it would be a good way to dip his toe into the pool of Q-dom and have the workout technically count.

    Started at the Birdcage starting point for Count-Off, Name-O-Rama, Announcements, Intentions, and Prayer, as this Challenge was known to run over the allotted time. Moist arrived during the prayer. Just in time for some pain! As was mentioned elsewhere, Q-ing an IronPax Challenge is nice in that the workout is already planned.

    The Week 4 Challenge, as ordained by the PAX at F3 Greenwood, was as follows (for time):

    • Run 1 mile
    • 50 pull-ups (or pull-up regressions)
    • 4 rounds of 25 lunges (alternating legs) and 25 squats
    • 4 rounds of 25 merkins and sprint 25 yards
    • 100 thrusters with coupon
    • 50 pull-ups (or pull-up regressions)
    • Run 1 mile

    Gabrielle kindly picked up the coupons, which we unloaded as a group. Medulla mapped out what at first seemed to be a circuitous mile route which started at the golf course parking lot and ended at the pull-up bars. Hawgcycle marked out the 25 yard sprint. Everyone else helped in various capacities. It truly was a team effort. I just jumped in to imaginary Q it.

    I was the six and my time was 57 minutes and change, so I know everyone else completed the Challenge in under an hour! Well done! T-claps to Gabrielle and Triple Shift for absolutely killing it!

    Upon mentioning that this was my VQ, Gabrielle was quick to note that it didn’t count and that I needed to do a “real” one. So, this was my imaginary Q, or pre-VQ. It was a good experience, and I look forward to my real VQ!

     

     

  • What a year!

    As this appears to be the week of anniversaries, YHC decided to add his 1 yr. anniversary into the mix by Qing the Birdcage.  So with a short disclaimer we were off!

    Mosey to Kick-Ball Field for Warm Up

    • Imperial Walkers IC X20
    • Windmills IC X15
    • Parker Peters IC X20
    • Hillbillies IC X20

    Mosey to the Levee for:

    Burp Back Mountain  –  Partner Up, 1st partner goes up backward and then down 3X while other partner does burpees then switch.  Rinse and repeat until PAX complete 100 burpees combined.

    Got to call Burp Back Mountain so we can beat the oncoming train.  Most groups were done.  Nice job PAX!  Thanks Mariah for reminding us that some people have to make carpool.  Good news, all the PAX beat the train.  That could have been ugly.  Wait is that rain?  Yes it is. On to the next Thang.

    Run to Track by Running Man at Monkey Bar station for Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next running man.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each running man up to 11 merkins and 11 plank jacks.

    Now the rain is coming down HARD.  Much mumblechatter about how it never rains this early in the morning and whether the rain is good (cools PAX down) or bad (shoes feel like 5lb. weights).  For what it’s worth, in 150+ workouts this past year, YHC can only remember one other beatdown where it rained and YHC was definitely cooled down.

    Rain has stopped!  So no need for YHC to modify by moving to the coziness of the shelter.  Off to the Fountain.

    Cross Over to Fountain – Grab a Cinder Block for:

    • Curls IC X 20
    • Tri-cep Extensions IC X15
    • Rows IC X20
    • Military Presses IC X20
    • Chest Presses IC X 20
    • Elf on the Shelf OYO X20
    • Nolan Ryans on Block OYO 10 each side

    Time is almost up.

    Mosey to Flag for Count-Off, Name0rama, Announcements, Intentions and Prayer.  T-Claps to Pony Boy for consistently posting with us old guys.  Good luck to you in Atlanta.  We hope to see you back in NOLA often.  Congrats to Quarterpipe who announced his M would be induced the next day.  Sure enough Quarterpipe’s 2.0 is here (Eighthpipe).  Well done sir!

    And thanks to all the PAX for making this a very life-changing year for YHC.  Never could have imagined how YHC would be changed both physically and spiritually by joining a “workout group”.  As the PAX knows, F3 is so much more.  It’s a group of #HIM.  Here’s to continuing to grow F3 in Greater New Orleans!