F3 New Orleans

Category: Backblasts

  • Gone with the Wind

    One of the worst things about posting at Okwata is well the wind is wild at times. The PAX that made an appearance did not need a heated cozy pool or wanted to workout with a local news website reporter asking annoying questions. The six that showed up just wanted (what I hope was) a good beatdown. The PAX wanted to do extra work by completing the 300 merkins in 30 days.

    The Thang

    • SSH x20
    • IW x20
    • Merkins x15
    • Peter Parkers x10
    • Parker Peters x10
    • Good Morning x10
    • Polka stretch x10
    • Standing hip mobility aka Cowbells x10
    • Karaoke facing the lake about 30ft and then bake facing the levee
    • Mario jumps same distance as above
    • the sprints
    • Merkins x10

    My first workout brought “great” memories from my time in the Army. So I pulled out the deck. Ace-10 were face value. J=20 Q=30 K=40  At some point some cards got lost in the crazy wind.

    • Hearts= b/c we love them so much burpees
    • Dimond= SL tricep raises
    • Clubs= supine rear delt pushes
    • Spades= prone Y’s
    • all OYO

    When the King of hearts showed up broke the 40 count down my 10 and between 10 and 20 we did 10 merkins and between 20 and 30 did low slow squats. Rested between 30 and 40.

    Back at the flag for some slow Mary. All exercises were in a slow cadence.

    • Dying cockroach x10
    • Slow LBCs x10
    • Tall side plank x10 on R&L in a normal cadence

    COT for prayer and reminded the “As iron as sharpens iron, man shall sharpen his fellow man.” Proverbs 27:17. We must push each other not just a workouts but in life as well to conquer the evil one .

    Thanks for letting me lead.

    Kimchi

  • The Show Must Go On

    Thanks to an APB from the New Orleans F3 Director of Media Communications and General Supplier of All New Orleans F3 News You Need to Know, Reluctant Yankee, the QIC was informed on Q eve of a special guest at The Birdcage this morning.  Apparently it has been leaked to the media all of the hilarious mumble chatter and half-ass workouts that New Orleans F3 has kept quiet these past two years and now NOLA.com would like to run a feature on us.  What better way to get the scoop but to send a reporter with video camera to film our workout.  With so much on the line I was not going to let a little chest cold that had me sweating like 86 on the counting segment of Sesame Street last night keep me from posting my Q.  16 other F3 finest felt the same way.  Casey Jones was so moved by a chance at a feature spot that he even pulled a Kotter.

    Our kind videographer let me know that she couldn’t stay for our whole workout as she had to get to her own real physical endevour of Loyola Lady Wolfpack basketball practice.  I just knew we were going to have her laughing inside at some point during the warmup.

    Warm Up:  Action!  F3 disclaimer and away we go for a quick mosey around the golf course parking lot and back to oak alley.

    • SSH IC X 30 (Featured Pax based on the glare of the camera light: QuickDraw)
    • IW IC X 30 (Up-Short shot of Douille)
    • Smurf Jack X 30 (Yankees untanned thighs catching the lens for sure)
    • Plank position for Peter Parker X 20 -> Plank Jack X 20 -> Mountain Climbers X 20 (With the camera rolling no one was cussing)

    Mosey to the Shelter for some bench work (keeping it close by for the crew):

    • R leg step ups X 20
    • Dips X 20 (Jadaveon in the spotlight as I think she wanted to feature as least one pax who actually looked like they were physically benefitting from the workout)
    • L leg step ups X 20
    • Decline Merkins X 10 -> Shoulder Taps X 10 -> Decline Merkins X 10 (A lot of knees on the ground at one point and about all our camera crew needed to see to determine we might be hopeless)

    Free to be ourselves again mosey to the pull up bars for some group activities.  Groups of 4 or 5 with rotation from station to station:

    • Partner pull ups. 10 pull ups and then rotate with the partner for support.  This station is the count.  Some were sharper than others on how to pull this off.
    • Bobby Hurleys
    • Lunges
    • Mission Impossible.  The possibility of group pulling this off for the duration of the count was tough and in Q Karma the guys in the pull up group during my Mission Impossible I think were holding hands between pull ups.  Oh Well.

    Mosey to the levee for some 7’s as time was running a little low to pull off 11’s. By this point my cold had me sucking wind and I couldn’t even finish this- sorry.  The aim was 6 burpees at the bottom and 1 incline merkin at the top with respective count down and count up.  Nice job to everyone else for busting this out.

    Mosey back to the flag with 4 minutes to spare for some Mary in the dirt.  This would have been great footage.

    • V-ups X 20
    • Superman X 3 sets of 10s
    • Pickle Pounders X 10
    • Putin X 20 and donesky

    Count-off yielded 17.  Nameorama.  Intentions included thanks for Yankee’s mom’s discharge from the hospital.  Casey Jones works in New Orleans East and has many coworkers who were affected by the tornado yesterday and he offered their recovery as an area of special prayer.  I thanked God for sparing us any causalities during the potentially deadly storms of yesterday.  Thanks for the opportunity to lead!

     

  • Incremental Gains At The Trailhead

    Seven men strong on deck this wonderful morning.  The PAX had to help Tanked Up with the lingo, but he didn’t mind as it is all for fun. After the workout I am sure it was fair to say everyone went home knowing they worked their butts off! Can’t wait for Saturday to turn it up another notch!

    Warmup–side straddle hops, imperial walkers, squats, merkins, windmills, 20 reps per

    Onto the courthouse with 5 cycles of  20 reps De-Construct Burpees

    Mosey to the parking lot to take on 5 laps of Bernie Sanders hill climbs… The 5th lap you could feel the “Bern”

    Onto the roof for 100 merkins, 200 imperial walkers, 300 leg thrust from a merkin position..with  50 yard runs at intervals.

    Wrapped up the  activities with a rotation of Bataan Death March…Picking up the foot pace at the end to punish Tanked Up😀

    Mosey back to the starting point for some cool down Jane Fonda’s and Flutter Kicks

    Closed out prayer led by Chewy..

    Up Next– Collard Greens..

     

     

     

     

     

     

  • Now Accepting Entries for the Official 2017 F3 Race Jersey Logo

    Inline image 1

     

    The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2017. PAX from all regions are invited to submit ideas for this year’s design.

    Like previous years, we plan to keep the standard F3 logo on the front, uniting us as one F3 Nation, and feature a new design on the back to commemorate this year of F3. As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who has been putting in down-painments the longest. The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.

    This year we are encouraging the use of Google albums for posting your ideas and enabling comments on them.  Images can be fully developed or just sketches that need refinement.

    Link to Google Photo Album To View Entries and Submit your own:
    https://goo.gl/photos/pP9nhp9p4JQmyA568

    You can also comment to applaud the creativity of others, or voice your opinions.  Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups.  F3 Marketing will be making a final selection before the end of February, and then get some shirts going for Spring races.

    Thanks and good luck. Aye!

  • Werkin on Merkins

    A PAX of 11 strong gathered around the flag on a perfect warm February morning… to conquer 300 merks and maybe some other stuff too.

    After a quick disclaimer and looking around for Hawg & Rudy, we were off…

    80s evil deal with it sunglasses binoculars

    Did the Bogey special and moseyed across the street to the neutral ground for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • J Lo’s X 20
    • Merkins X 20
    • Arm Circles X 15 F&B

    Split up evenly to either side of the street at the benches for descending Merkin ladder.

    • Derkins X 10
    • Ierkins X 9
    • Derkins X 8
    • etc etc

    Mosey to the refinery and split up into 4 groups for circuit work.

    • Group 1: Merkins X 20 (Timer)
    • Group 2: Hanging Knee Ups
    • Group 3: Pull Ups
    • Group 4: Dips

    Rinse and repeat X 2

    Line up for Indian run, BUT each time YHC or Bogey get to the front, 5 merks IC.

    The mumble chatter was music to my ears!!

    At some point during this adventure, we lost Tinker & Kenna Brah.  I guess they couldn’t handle the heat!

    doe

    Arrive to the museum fountain for some leg time.

    • LLSU X 15
    • RLSU X 15
    • LLSU X 10
    • RLSU X 10
    • LLSU X 5
    • RLSU X 5

    Reverse suicides up the museum strairs, high-kneeing on the stairs.

    Time for another Indian run to the foundry, yep you guessed it… when Mr. Awesome or Frac Sac get to the front, 5 merks IC.

    COP #2) MARY

    • LBC X 50
    • Dying Cockroach X 20
    • Penguins X 20
    • Flutter Kicks X 20
    • J Lo’s X 20

    Indian run back to the flag, this time when Shorty gets to the front, 10 merks IC!!

    Finished with 277 Merkins. (Tcalps to Short for keeping count)

    COT- reminding the PAX that the smallest gesture can change someone in more ways than we are aware.

    YHC was determined to finish 300 merkins.  half the pax got down like this and knocked out the remaining 23. Tclaps!!!

    Cheezburger sports win ouch push ups

    As always, a pleasure to lead you fools.

  • Bucktown Coastie # 4

    Another beautiful day at the lakefront as the wind was blowing briskly which was a foreshadowing of the things to come.  YHC gave the disclaimer, count off, namerama and then a thought I wanted to share with the PAX.

    As we fight past the inertia of being lazy and passive in life, we were called to a greater purpose.  I took a quote from Paul in Acts 17 where he teaches that “For in him, we live, move and have our being.”  As fallen beings, we default to selfishness but our Creator calls us to be on mission to have a positive impact on our wives, children and community.  To have a positive impact, we have to push back those natural forces such as the wind and press (pedal) on.

    After the COT, we headed west and MoPed and YHC pulled away and MoPed questioned if we had a head wind.  I didn’t really know for sure but said yes and silently looked forward to coming back with a tailwind.  Torq and Hawgcycle were just behind us about a minute.  As MoPed and I reached the Treasure Chest, we planked up and waited for the Six.  Hawgcycle said their average speed was 18.4 mph which seemed kind of high with a head wind but the IPhone doesn’t lie.  Hawg and MoPed turned around and Torq and I continued to the end.  As Torq and I turned around, there was something seriously missing….my tailwind.  We had been pedaling into a heavy south wind and turning around didn’t make things easier.  The wind on this day made things difficult both ways but Torq and YHC made it too the start and our total time was 70-75 minutes.

    UPDATE:  As I write this BB, there were multiple tornadoes that impacted our area a few hours after our workout ended.  Tornadoes in the our area are extremely rare but the number and size of the tornadoes that touched down were historic.  Be in prayer for all those affected that God’s grace would sustain them in the recovery and rebuilding process.

     

     

     

  • Met-Tree we do work out

    We gathered by the flag to find out the Q’s watch was 45sec slow. Nevertheless we begin.

    Mosey to grassy area to warm up

    • SSH IC x20
    • Imp Walker IC x20
    • Hill Billy IC x20
    • Seal Jacks IC x20
    • Smurf Jacks IC x20
    • Parker Peter IC x20
    • Plank Jacks IC x20
    • Peter Parker IC x20

    Mosey to find grassy area for 2nd warm up

    • Plie’ IC x10 by 4x
    • Superman IC x20
    • Monkey Humpers IC x20
    • Plank Walk IC x20
    • J Lo IC x20mosey to front of park benches to have some more fun
      • One Leg Squat IC x20 (each Leg)
      • Dips IC x20
      • Power ups IC x20 (each leg)
      • Incline Merks x12

      Mosey back towards flag, but stop for voluntary mary first. Each Pax takes turns selecting a MARY exercise 10x each. Back to the flag just in time, few may say it was 45sec over.

     

  • 610 Stomp #77, 6 Flights of Stairs

    A fitbit watch sets several goals for one to accomplish in a day.  A certain amount of steps, so many calories to burn, be active for so many minutes, and climb 10 flights of stairs. YHC lives in a slightly raised 1 story house.  Almost every day all goals are met except for those stairs.  So, what does YHC do?  He calls City Park, his council woman, his neighborhood association, old friends, high school acquaintances, the mayor, all the way to the Commander-in-Chief (via twitter) for access to Tad Gormley stadium so that the PAX can conquer the stair goal.  YHC was so confident in his ability to gain access to the Stadium that he had already formed a playlist of inspiration stair music.

    • Stairway to Heaven
    • Spiral Staircase
    • Halfway Down the Stairs
    • Staircase
    • Opposites Attract

    However, much to the disappointment of the PAX, YHC did not get permission to enter Tad Gormley, nor was a plan B even formed.  So, the PAX continued the traditional route and the instructions were to make your best effort to gain ground.  YHC had a PR for the 610 Stomp at 4.6 miles.  The PAX rendezvoused at the flag (in the back of someone’s truck) and sealed the deal with 10 burpees.

    Tclaps to Cowbell for his 300for30 and to Kimchi for his continuous streak.

    If you are participating in the Run Ranger Run Challenge, please share your runs on Social Media be it Facebook, Twitter, LinkedIn, SnapChat, mapmyrun, etc. or all of them.  Here’s my Facebook post if you want to use it as well.

    • “This month some F3 friends & I will participate in the #RunRangerRun. Our team has pledged to complete a total of 565 miles of running, walking, biking, swimming, etc in the month of February in an effort to raise awareness AND FUNDS for GallantFew, an organization dedicated to the peaceful and successful transition from Military service to civilian life. All I am asking for is your support. If you choose to support finically, that would be greatly appreciated and in response I will dedicate a mile to you and a vet of your choice. #RRR17 #RLTW Thank you! https://www.crowdrise.com/f3-nola/fundraiser/timothyclements

    Moleskin: At the end of YHC’s run, his fitbit said that he climbed 6 flights of stairs.

    Thank you for letting me lead.  Humbly Yours,

    Da Parish

  • Gloomy Post Superbowl Monday

    Pretty gloomy foggy morning today.  No one in group seemed to have lost sleep over the Atlanta defeat last night.

    We started with the disclaimer and a slow mosey to oak alley.

    We paired up in team of two them performed Team BLIMPS Suicide Runs.

    -One partner ran suicides to four light poles doing 5 Burpees at each light while his partner did various types of Lunges(side, forward, backward) then the two switched.

    -One partner ran suicides to the four light poles doing 10 Merkins at each light while his partner did Imperial Walkers then the two switched

    -One partner ran suicides to the four light poles doing 5 Walk Out Plank Jacks at each light while his partner did various types of Squats (sumo, close, wide) then the two switched.

    25 count then slow mosey to the row bars. We broke up into 4 groups of three and did the following 4 stations:

    -15 merkins to shoulder taps (for the count)

    -hillbillies

    -rows

    -right and left leg step ups

    After a circuit of that we had a 10 count and mosey to the pavilion.  At the pavilion we broke up into 4 groups of 3 again and did the following 4 Mary exercises:

    -20 v-ups (for the count)

    -leg raises

    -dying cockroaches

    -lbc

    We finished with 20 count superman to 20 count mission impossible.

    Mosey to the flag, number off, name-o-rama and prayer.

     

    Thanks for allowing me to Q,

    86

     

     

  • Cement Shoes

    File this one under, “better late than never,” as Wednesday’s workout feels like ages ago.  But nevertheless, here we go…

    Word spread around that a pair of gloves would be needed, and indeed all 4 PAX showed up prepared for some cinderblock business.  Started off with a round of SSH, Windmills, Mountain Climbers, and Squats, all 20x IC.

    Each PAX then grabbed a coupon and moseyed to the front of the justice center: 5x up and down the stairs, picked up the cinderblock for curls, bent over rows, and squats all 20x.  Repeat the stair routine, back to cinderblocks for lion kings, curls, and something else I can’t remember.

    Everyone grabbed a bench and we did some step ups: left leg on bench and step up with right leg all the way to chest, then down to the ground.  20x IC for the first leg, nearly tore something so YHC made it 15x for the opposite leg.  Then lie on your back with feet on the bench for bridges, 20x IC.

    Circled up around the JC’s flag, held our coupons out from our chest while one PAX ran the perimeter, once each PAX had a turn, reversed the run.

    Then over to the grass for a series of lunges and reverse lunges (with a twist) while holding our cinderblocks.  Once we had made it across the field, we dropped the blocks for a set of sprints, followed by Peter Parkers 20x IC, sprints, Parker Peters 20x IC, and one final sprint.

    We had just enough time to return our coupons and get back to the flag for a set of Nolan Ryans, commemorating his birthday and teaching YHC about his boxing legacy.  Countdown, prayer, and announcements. Be sure to drop in this Wednesday for a beatdown led by Tanked Up.