F3 New Orleans

Category: Backblasts

  • Monday Blues

    The pax are nuts to be coming out 0500 on a Monday!! But thats what its all about!! #1 rule… never skip Monday! For the true and dedicated we stood in silhouette as the gloom consumed us. The quiet of the morn broken by the 4 world disclaimer.. “Im not a professional”. 7 warm bodies quickly came alive as we began our endeavor!!

    WARMARAMA

    All in cadence X20:

    SSH

    TOE TOUCHES

    IMPERIAL WALKERS

    HILLBILLIES

    SLOW SQUATS

    LIL ARM CIRCLES FWD/BKWD

    (In honor of our Q School YHC decided to introduce some):

    8 COUNT “UPPER” BODY BUILDERS… 2 count merkin, 4 count shoulder taps, 2 count merkin

    and Steve (out the loop) had a burning desire to know what the original

    8 COUNT BODY BUILDERS were

    the YHC had the pax do 20.. for demonstration purposes of corse!!

    THANG

    At half court BEAR CRAWL to baseline for 1 BURPEE.. BUNNY HOP back. Rince and repeat with ascending BURPEES all the way to 10!!!!! Easier said than done!! Also an easy way to quiet down the mumble chatter to quickly be replaced with grunts and gripe.. and Grundy’s inspiration as he enters the plank before the rest of the pax.

    insert 10 count here…

    WINDMILLS x20 (for YHC to think)

    At half court LUNGE WALK to baseline for 5 J-LO and 5 FREDDIE MERCURYS..SPRINT back Since and Repeat descending the exercises.

    MARY

    All X20

    FLUTTER KICKS

    LBC

    FREDDIE MERCURY

    HELLO DOLLY

    ROSALITA

    and…

    1 MIN PLANK (thanks grundy for the assist) who wanted badly for a second minute. but the Qlist said Butt Splice!!

    COT, BOM 

    Prayer For all those affected by Hurricane Harvey

     

     

  • 1 year and 25 lbs later

    On a hot August day, YHC made a minor networking decision.  You see, YHC works in an industry built on relationships; relationships between client and himself as well as company and him.   A company person had mentioned to YHC that there is a group of men who exercise every Thursday by the lakefront, not far from his house.  YHC had agreed to make it out there, but did not.   The company person said, “we’re at City Park on Saturdays”.   This was the 3rd time this person had mention to YHC about these workouts.  Reluctantly, YHC agreed to join in the work out.  This could’ve been the combination of wanting to increase business with that company or just to make a few more networking opportunities.  Nonetheless, at 6:00, YHC rolled out of bed, laced up his shoes, filled his yeti w/ water and set out to sweat a little.   YHC recognized one other person, other than the company individual out there.  The man who taught his baptism class at St. Dominic was there (nice headband).  The pirate said to the group, “Good Morning!  This is F3, and I am not a professional trainer.  Let’s mosey”.   We jogged out to the neutral ground in front of the museum and circled up.   The pirate was barking orders.  “The first exercise is the side straddle hop! In Cadence, exercise”. “WTH did I get myself in to?  Is this a boot camp for former Jr. ROTC guys?  Why is that short guy wearing kinetic tape?   Scott seems to be handling okay…better not look like you’re going to die.  Better yet, don’t die.”

    https://www.f3nola.com/2016/08/27/psych-on-the-bridge/

    That Merkin Ladder led by Bubba was one of the hardest workouts YHC had ever encountered.   That beat down was the initial downPAINment YHC paid in order to become a better a father, husband, boss, and friend; in other words, a HIM.  In the past year, YHC has dropped approximately 25lbs, 4% fat mass, and 4 points off his BMI.  YHC has also reconnected spiritually and formed more relationships, not for networking or business development, but for self improvement and enlightenment.

    F3 NOLA gives the opportunity to men to free themselves of Sad Clown Syndrome.   These opportunities a.k.a. Areas of Operations, AO, are available everywhere.   YHC’s anniversary Q would be a dedication to some of the AOs he has attended in the past year.

    The Thang….

    GOOD MORNING!  This is F3. I am not a professional trainer.  Welcome to Mothership…mosey to the Great Lawn

    W/U – IC

    • SSH x 30
    • Mountain Climbers x 20
    • Arm Circles x 15 each side
    • J-Lo’s x 20
    • Mosey to the Refinery aka Little Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Rock City

    • Jack Web to 10, 1:3
      • 1 Merkin:3 Air Presses
    • Mosey to Practice track

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Bucktown/Lakefront Coastie

    • Freddie Mercury – IC x 30
    • Lance Armstrong – IC x 15 each side (YHC is confident that this exercise was done before).  On your six, lift your legs and bring your opposite elbow to your opposite knee using a crunch motion.
    • Recover to your feet.

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the 610 Stomp

    • Sprint the straight-aways
    • Mosey/Recover the turns x 1.5
    • Finish in the North East Corner
    • Mosey to the Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Foundry

    • Burpees x10 (the count)
    • Pull Ups
    • Dips
    • Box Jumps/Step Ups
    • Rows
    • Knee Ups
    • LBCs

    (water break)

    • Mosey to the side steps of NOMA

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Wolfpack Mountain

    • Dora 1-2-3 (100 Merkins, 200 Squats, 300 LBCs)
      • PAX 1 performs the above mentioned exercise, PAX 2 runs up/down the side steps, around the front of NOMA, up/down the other side steps, back around the front) Switch
    • Mosey to the Flag

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to The Uptowner

    • Sun Salutation x 1

    Moleskin:  YHC forgot his Weinke, so some AOs were skipped (Okwata & Lafitte’s Plunge).  We may see a return of the F3 NOLA tour w/ some Uptown AOs in the future.

    T-Claps:

    • Rudy with the RESPECT.  Thank you for continuing to be an inspiration for PAX to aspire.  Congratulations; don’t abuse it.
    • Heisenberg for the EH a year ago.  YHC attempts to pay it forward in more EHs and Qs.
    • My M for taking care of the 2.0’s, and even giving me another 2.0 in this past year.  In fact, the PAX at YHC’s first post were the first to find out we were pregnant w/ our second child.

    Thank you for the opportunity to lead,

    Da Parish

  • Taking a Mulligan

    Despite the threat of rain a dozen pax gathered to start week off right.  We had Cavalier with a Kotter, and 2 new FNGs

    Moseyed over to the field in front of the zoo where we warmed up with

    • SSH x 22
    • Forward Arm Circles – 11
    • Reverse Arm Circls – negative 11

    We then lined up to do some BLIMPS.  As was Monday we substituted Box Cutters in lieu of Burpees and we started at 10 going up from there.  We shuttled back and forth from the starting point to the parking lot and back.  Doing an exercise at each end.

    We then moseyed over to the pull up station where Pax did Pull ups with Mericans in between.  Doubling the Mericans in between.  Pull up 1, 2 Mericans, Pull up 2, 4 Mericans…up to Pull Up 5.  While waiting rest of pax did LBCs and LBTs

    Poor description from the Q led the first wave to do Pull up 1, 2 mericans, Pull 1, 2, followed by 4 Mericans all the way to Pull up 1,2,3,4,5 followed by 10 Mericans.  I like the tougher version of this and will try it in the future.

    We then moseyed over to the shelter.

    • LL Power Up x12
    • RL Power Up x12
    • Dips x12
    • Rosalita x12
    • Pickle Pounders x12
    • RFM x12
    • Russian Twists x12

    We wrapped up the Shelter with a minute of the People’s throne and back to the flag.

    Landing stripped noticed we had 2 minutes lefts….being Monday and all

    10 Burpees!

    2 FNGs came out, Gabriela loves volleyball and Clampett lives on North Shore and loves to shoot

  • Pinky Spartacus

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Elf on a Shelf-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

    For those in the pax with the Pink Eye…heal up quick and keep your germs off my rock…

  • Eclipseville -with Splash

    Eclipseville -with Splash

    “Eclipseville”

    Pre-Thang
    The last time a galactic phenomenon of this magnitude spanned across the United States, planet Earth
    was on the brink of its First World War. Strange things happen when the moon gets in the way of the
    sun. Yogis amp up their sun salutations and lunar flows. Bats fly in the middle of the day. Animals get
    confused, rabid, and frisky. Odd shadows dance through tree leaves. Humans flock to a single location,
    and typically, a party ensues. Well this AM, three men from various parts of the country united for what
    you may call an F3 Sun Worshipping session in preparation for what is to come.
    Warm-Up
    How small of a world it is to meet out front of an old house that once belonged to YHC and Banjo’s
    family. Mosey down Main Street to hit the Rails for Trail pathway stopping for a Quarter Cindy Q’d by
    Banjo:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    The Thang
    Continue our mosey down the trail stopping before the bridge for a brief session with Mary Q’d by YHC
    IC Box Cutters x 20
    IC Vladimir Putin’s/Russian Twists/American Hammers x 20
    Mosey across the bridge into the Justice Center playground to complete another Quarter Cindy:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    Mosey through the Eclipseville festival booths, across Little River, past the blow-up Bounce Houses, and
    by the fountain. Homes Q’d the PAX through a series of IC Dips x 14, 30 second hollow hold/6 inches &
    arms above head, more IC Dips x lost count, 20 more squats for good measure, and lunges around the
    fountain. YHC shall dub this routine…”Jelly Legs.”
    Mosey back through the festival area and up the hill on Bethel Street. Now, what kind of sun
    worshipping would it be without a little skipping? After turning back down Main Street, gay skip
    frolicking with a smile on our faces definitely turned a couple of heads. Sorry, not sorry, for being happy
    to share a beat down amongst brothers. We ended where we started with the obligatory picture and
    some sweaty fellowship.
    Now, remember to where eye protection and see how frisky things get when the temperature drops 20
    degrees at 1:23pm tomorrow afternoon. #Eclipseville

  • Q School in God’s Country

    Four Southshore Pax made the trek to the most scenic AO in F3Nation to join our Northshore brethren for a Q school beatdown.

    Pre-thang

    We made it just in time to join the Pax on their traditional 2 mile pre-thang run.  Turbo and Butt Splice set an 8 minute/mile pace as we Southerners tried our best to keep up.  Ocho joined us for the last 0.00002 miles and we returned to the flag with a minute to spare.

    Introduction

    At 0630 we ovaled up around the flag as the group had grown too large to make a circle.  #NiceProblemToHave. YHC briefly introduced myself and the other Southshore pax, gave everyone an explanation of why we were there and moseyed to wider area.

    As we moseyed, Kimchi notified me that I had not given the disclaimer.

    Q Rule #1 – Don’t let anyone know when you screw up.

    We circled up and YHC proceeded to give the disclaimer, acting as if I had been waiting for the stragglers to arrive.

    Q Rule #2 – Always start the workout with a disclaimer.

    The Q should start each workout by letting everyone know that he is not a professional trainer, that there are inherent risks involved in what is about to take place, and that if you choose to participate it is upon your own volition.

    Q Rule #3 – Make it hard.

    We keep coming back to F3 because it challenges us.  It’s important that the workout is tough.  When you Q, push yourself.  Have a plan, believe in your plan, and execute your plan confidently.  Make sure you are moving from exercise to exercise with purpose and direction.  Keep the pax engaged and don’t give them any downtime to wonder what they should be doing.  Note:  There are going to be times that you smoke yourself and are going to need a breather.  Give yourself and everyone else a break by having one of the fit guys countdown.  10 -20 seconds ought to do.

    • 8 Count Body Builders IC x 20
    • Abe Vigodas IC x 20; Imperial Walkers IC x 25; J-Los IC x 15
    • EMOM – Burpees x 12; 8 Count BB x 8; Merkins x 40; Squats x 50; Burpees x 10; 8 Count BB x 6
    • Floyd Mayweathers IC x 20; Connor McGreggors (aka Parker Peters) IC x 20
    • 8 Count Body Builders IC x 15

    Q Rule #4 – Know how to count.

    When leading exercises we use 3 two part commands to keep the pax together.  These commands are standardized across F3 Nation.  By using the standard commands the pax knows what to expect and is able to easily stay together.  It makes the workout efficient, allowing us to get more done with the time we have.  Here is an explanation by the founders of F3.

    At this point Kimchi took over and coached several “volunteers” on counting.  First he explained the commands:

    1. Next exercise is….The Side Straddle Hop.
    2. Ready position….Move.
    3. In cadence….Exercise.

    He also explained how to vary your count on the last rep to let everyone know that the exercise is ending, and if you are on the ground, tell everyone to “recover” if you want them to get up.  Each man that posted to the center led the group in a traditional 4 count cadence exercise along and a non-traditional cadence.  The oddball cadences and exercises were:

    • Redbull Smurf Jacks (Super fast 4 count)
    • Merkins (Super Slow 4 count)
    • Squats (Down Up 2 count)
    • Copperhead Squats (Slow movement on first 3 counts, exploding on 4th)
    • Dr. Ws (8 count) – T-claps to Grundy for his assist.

    Q Rule #5 – Plan more than you can do

    You want to make sure that you have enough exercises planned to fill the entire time slot.  You never want to get to run out of things to do with time on the clock.  That inevitably leads to down time as you scramble to think of what you can do next.  The pax will notice and the mumble chatter will start.  It’s always better to plan too much than too little.

    Q Rule #6 – Be flexible and ready to adjust your plan

    After YHC’s extended warm-up and Kimchi’s counting school, we had about 7 minutes left to fit in Fracsac’s COP and the 600 reps Triple Shift had planned.  Quick regroup by Frac and Triple and they created a mash-up of their COPs to top off the workout.

    Q Rule #7 – Smoke the world. 

    One pillar of an F3 workout is that it is open to all men, no matter what their fitness level is.  As a Q it is your job to devise a workout that pushes the Stallions to get better without leaving the Clydesdales behind.  There are a few tricks we can use to accomplish this:

    • Exercises where you do as many reps as you can within a time limit – Tabata, EMOM, etc.
    • Partner exercises.  By dividing into groups some of the pax can carry a heavier load – Dora 1-2-3, Foul line to Foul line, etc.
    • Exercise where you run station to station, Elevens for example.

    After a little trouble counting to 2 (come on St. Tammany Parish School Board!) the pax was divided into two groups.  Group one did 15 freak nasties, 15 pistol squats each leg, and 15 derkins while group two bear crawled out 35 yards and back.  1 Flapjack and we were out of time.

    Q Rule #8 – Be Attentive

    Know how many guys are at the workout and keep an eye out to see if any are struggling.  When going on long moseys make sure you assign someone to sweep the six to make sure everyone gets to the destination.  You would be surprised at how many times we have heard a new guy express his appreciation for someone that went back and got him.  It’s important that everyone that participates in the workout knows that no man is left behind.

    It’s also important to give clear directions about form.  There is nothing wrong with coaching guys.  We all want to get the most out of our workouts and we often don’t realize that we are doing something incorrectly.  It is time well spend to take a few seconds to discuss the correct form when doing an exercise (like merkins).

    Q Rule #9 – Be punctual

    It’s important to start and end on time.  If you wait on people before you start you are allowing them to be late and you’ll find that your workout time gets pushed back later and later each week.  If you don’t end on time, you may be keeping some of the pax from getting to their next big thing on time.

    Q Rule #10 – End with a COT

    As Q you get the final say in naming the FNGs.  Try not to suck at it.  We had 4 today and I am notoriously bad at FNG naming (see The Dentist).  Fortunately EIEI rolled out of the fartsack to join us this morning.  Welcome Sisqo, Grasshopper, MASH, and Carpool.

    Be prepared to lead the prayer at the end, but you can usually find a volunteer if needed.

    Q Rule #11 – Write a Backblast

    It’s important to commemorate your achievements in the historical records.  Here is a good one if you need an example.

    Q Rule #12 – Sign up and lead.

    Man up here.

     

  • Anniversary Q

    “Success is a Journey, not a destination” – Arthur Ashe

    YHC started F3 on August 24, 2015.  There is no question that it has had a big impact on my life… both physically and mentally.  YHC wanted to explore the beatdown that happened 2 years ago (+ 1 day since I’m late with the writing) with the other 6 Pax that posted in the Okwata Gloom…. but first

    DISCLAIMER

    The Thang

    Warmup mosey around the fountain, and over to a grassy area:

    COP#1: Warmup

    20x SSH IC
    20x Imp. Walkers IC
    20x Peter Parkers IC
    20x Seal Jacks IC
    20x Hillbillies IC
    20x Parker Peters IC

    Mosey over to the lake and along the edge to the first of seven potted plants.

    OYO: Plantercides

    Pax runs to the first planter to do 10x Box Jumps, then Bear Crawl back to the start line.  Increase planter number by 1 each time.

    Rudy threw in some lagniappe sets at the end…nice job Mr. Respect – 1 day.

    Mosey over to the corner of Canal & Lakeshore Dr.

    As a group: Jacob’s Ladder

    Pax runs up the levee, does a burpee, then runs back down & Al Gore until the 6 is back.  Increase burpee count by 1 each levee run.  Stop after the 7th set since this is perfection.

    At the start of each set, YHC talked about each Pax that posted at Rock City with me when I was an FNG 2 years ago:

    1 – Amnesty: the one who gave me the name… “Well, you’re tall…so let’s name you Shorty.”
    2 – Billboard (FNG): #FNGBros…. he was EH’d by his son in North Carolina I believe…don’t quote me on it tho
    3 – Jazzy: the one who “Ain’t dere no mo’”… actually was JV’s name before he was named Jingle Vader (much better IMO)….put that in your F3 Trivial Pursuit knowledge.
    4 – Reluctant Yankee: the Nantan of F3NOLA…. I was in awe, but more importantly: See Uptown! You can leave your shell once in a while!
    5 – Tool: the one who unknowingly EH’d me…..short story is that Tool EH’d Wambach, my cousin. Wambach was sparsely active and battling through injuries; but he thought that YHC would love this F3 group and connected me to Tool about the F3 schedule/website.
    6 – Tundra: the one who went to Jordan.  Not sure on this as well, but I believe he hasn’t been back since this beatdown.
    7 – Hawgcycle (QIC): the Q who I thought was crazy for lifting/throwing rocks around… but just the right amount of crazy!

    Mosey back to the flag for some time with Mary

    COP #2: 6MOM

    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x LBTs IC
    12x Penguins IC
    12x Dying Cockroach IC
    2minx Plank-o-Rama

    Walk over to the flag, where we held the COT – Countoff, Nameorama, and Prayer.

    Thanks for letting me lead….and the memories for the past 2 years!

    Moleskin

    It’s good to reflect every once in a while.  Over the last 2 years, I have experienced what F3 is about, and I am glad that it is a part of my life now.  Last thought to leave you with: Learn to love the life journey…because there are no shortcuts; however, you can choose who you take with you along the way….and I’m bringing the F3NOLA Pax!

  • R-E-S-P-E-C-T

    All YHC is asking for is a little RESPECT.  Is that too much to ask for?  YHC woke up this morning excited to start the big day with a Birthday Q – looking forward to hearing the chorus of “Respect” from the PAX in the COT.  But before he could hear that, he first had to guide the PAX through the workout.

    YHC arrived early to enjoy the gorious cool morning – 85 degrees, 90% humidity, and a hint of a breeze.  Fall must be just around the corner.  86 was already present and waiting, one of the perks of a new baby must be the built-in random timed alarm clock.  Slowly, the 18 more PAX (including 2 FNG and even a Shorty) arrived to enjoy the glorious cool morning.  5:30, YHC gave a brief overview of F3 and issued a disclaimer, trying to follow Hawg (or should I say – “No-Show-Hawg”) suggestions from Q school – reminding everyone to be careful, watch footing, watch road crossings and modify as necessary.  Then we’re off.

    COP #1: Mosey across St. Charles Ave to the grass in front of Tulane

    • SSH x50 (the PAX quickly, and correctly, guessed that “50” might be a count for many exercises)
    • Peter-Parker-Peter x50 (each leg is a 4 count: Knee to Same Elbow, Back, Knee to Other Elbow, Back)

    Much grumbling from PAX already.  That sure didn’t take long.

    COP #2: Mosey to Wolfpack Mountain.  2 lines to Indian Run to the top.  Circle up for Explanation and practice for “50 at the Zoo”.  50 total reps of 2 exercises, with animal crawls in between.

    • Giraffes x10 (thanks for the name Shorty!)  In F3 Lexicon, these are called Mike Tysons, but YHC needed an animal name for it.  4 count exercise in plank position: Count 1 to Horizontal Squat, Count 2 back to plank, Count 3 Murican Down, Count 4 back to plank
    • Bear Crawl Down: Down the ramp 25 yards
    • Monkey Jumpers x10 3 Count Monkey Humper, 4th Count is Squat Jump (“1 2 3 JUMP” = 1 rep)
    • Duck Walk Up: Up the ramp 25 yards

    Repeat for 50 total reps (3 sets of Giraffes, 2 sets of Monkey Jumpers).  Note: Monkey Jumpers followed by Duck Walks suck, in the good sense.  I expect that combination to make a return appearance.

    COP #3: Mosey down the stairs and onto the campus quad.  Split into 4 teams of 5 PAX for “50/50” exercise.  The game: which team is first to complete 50 50-yard sprints.  Team splits into 2 – 2 go to the far end of the quad (50 yards away), 3 stay at starting line.  PAX on the far end are always doing LBC.  PAX on the near end are always doing Lunges.  1 PAX sprints across the squad, takes his place doing the exercise while a PAX that was at that end sprints back to the other side.  Rinse, Repeat.  Sprint.  Lunge.  LBC.  Sprint some more.  First team to complete 50 sprints wins.

    Team #3 led by Seaman pulled out the victory.  I know Neon and Highlights were there too, but sorry – I can’t remember the others.  Team #3 got to watch while Teams 1, 2 and 4 each did 5 burpees.

    COP #4: Mosey to a circle in front of a Loyola building.  YHC hadn’t been there on a Friday am before, but had noticed the convenient collection of stone benches – great for jumps and dips!  PAX partner up, 10 teams.  This one called “Dora 60s”, looking forward to the “Respect-Respect” milestone now out in front of YHC.

    • PAX 1: 10 Box Jumps
    • PAX 2: Dips AMRAP
    • Flapjack (apparently, Uptowners were unfamiliar with that term.  YHC tried patiently to explain it)
    • Repeat for a total of 60 Box Jumps (30 for each PAX)

    Teams count total Dips.  86 and Hasselhoff won with a total of 153 dips completed.  Enjoy your door prizes!

    COP #5: Mosey to the softest grass in town (or so the Uptowners think).  Circle up for

    • LBC x48 (age at which YHC started working out with F3)
    • Burpees x50 (10 Burpees per minute for 5 minutes).  This is a sucky way to close a workout, and really kind of a jerk move by the Q.  But it was a thoughtfully planned, and well executed jerk move by the Q.

     

    Mosey back to the Flag.  Finish up with count-off, and name-o-rama (YHC was disappointed at the grumbling when he announced his age – he expected much more cheerful screams of “Respect”!).  Named out 2 FNGs – welcome to F3 Highlights and Nemo!  Finished up with a prayer of thanksgiving, and St. Ignatius Prayer for Generosity.

    All: Thank you for letting me lead.  Bogey and Heisenburg: Thank you for introducing me to F3 2 years ago.  Roots, Jingle Vader, Bad Moon, Nemo – Thank you for inspiring me as I now join you in the Respect club.  I have truly enjoyed, and plan to continue enjoying, the workouts, the inspiration, the camraderie that F3 brings me.  I look forward to continue growing personally, professionally and physically through the example you all set for me.

    I was ready to quit after 30 Burpees at the end.  I was spent.  I didn’t think I had anything left in the tank.  Without F3, I would have quit.  With F3 – because of the example all of you set, and the belief that I need to return the favor and set an example for others, I dug deeper than I thought I could and got the 2 more sets done.  Thank you for inspiring me and encouraging me.

  • Then There Were Three

    The attendance at Troubled Waters is equal parts suffering and sustaining.  We lost a faithful weekly member when Kimchi got accepted to Ptech school and got another one when Nih was EH’d.  We still need to invite some new people, so please be EH’ing folks.  EVERYONE NEEDS to be healthier and more disciplined!

     

    Came to the AO this morning and Joe Dirt and Nih were already there with a flag in the ground.  Off we go:

     

    Mosy around the long track, stop at the fidget spinner for some warmup

    10 OH Claps

    10 Merkins

    10 Peter Parker Merkins

     

    Mosy to the Playstation for  some 3 Person Dora 1-2-3, 1 man runs, 1 man works, 1 man rests

    100 Pullups / 200 WW2 Situps / 300 Squats

    This got a little spicy if you pushed the run, but the rest period was enough that after a few rounds Joe Dirt and I started doing extra pulls to finish the ISI challenge.  Still have some work left to do.

    One more full lap around the track.

    Name-O, Count-O, quick note of appreciation for the men.  I wouldn’t have gotten out of the fartsack this morning if I didn’t know they were going to be there.  Grateful for them.

     

    Torque

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.