F3 New Orleans

Tag: Amnesia

  • Two Minutes of Hate!

    On a beautiful, crisp Friday Morning, 20+ PAX gathered for a Wolfpack Mountain beatdown.  So with a quick disclaimer off we….wait Amnesia reminded that we do have two AO’s Uptown.  So with a loud rally cry, two strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the nether regions of Uptown also known as Angry Wave or maybe we should rename Angry Ripple???  I digress.  Let’s Mosey!

    To Touchdown Jesus for Warm-Up:

    • Hillbillies IC X20
    • Wide-Leg Mountain Climbers IC X15 (a new exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES DOWN!)
    • Self-Love IC X20

    Let’s continue warmup – PAX Line Up in straight line for:

    • High Knees till Q yells halt
    • Butt Kicks till Q yells halt
    • Kim Jung Un’s aka Supreme Leaders till Q yells halt  (a little mis-coordination on this one by YHC)
    • Open Gates till Q yells halt

    Mosey to Res Quad for 4 Corners PIMPS:

    • Pickle Pounders X 5 (2 is 1) then bear crawl to   
    • Imperial Walkers X10 (2 is 1) then monkey humber walk to
    • Merkins X15 then crab crawl to
    • PlankJacks X20 then sugar bear crawl (those crawls weren’t sweet!) to
    • Starfish Crunch X25 (2 is 1)

    Mosey to Mountain for Static Climb Beatdown run forward up ramp and then backward up next ramp to each flat:

    • 1st Flat 2 minute Squat Hold
    • 2nd Flat 2 minute Plank Hold
    • 3rd Flat 2 minute People’s Chair
    • 4th Flat 2 minute V-Up Hold
    • 5th Flat 2 minute for PAX choice, Al Gore’s or Leg Raises?  PAX quickly chose leg raises.  Apparently those quads were smoked (I’m looking at you Mr. Awesome). Leg Raises it is!

    For all above static holds, if you break form at any point, do burpees until 2 minutes is up.

    Indian Run down to bottom and mosey back to flag…

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Don’t forget PAX, Beatdown and F2 event this upcoming Thursday, March 28th.  Meet at intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then we’ll walk over to Wrong Iron for some F2.

    As always thanks for letting me lead!

  • Sticking to the Classics

    YHC and Ya Mom n’dem learned Monday morning as they rode in the Lakeview clown car home from Rock City that Abacus would not be able to Q the Stomp today. Instead of throwing it out to the Mumblechatter in search of a Q, an idea was born: why not do everyone a solid and bring the burpees back? Who wouldn’t appreciate our generosity?

    And so, after a brief yet rambling disclaimer, 16 men set out to do the 610 Stomp our forefathers had envisioned when they created this workout many years ago: 6 minute run, 10 burpees; 3x on the way out, then turn and do it 3 times on the way back. Ya Mom n’Dem kept the time while YHC jsut tried to keep up. The Pax managed anywhere from about 4-5 miles (and however far Smooth ran) in 40+ minutes with 60 burpees thrown in for fun. Definitely a solid Tuesday.

    We closed it out with IC LBC’sx20 and IC crab cakes x15, and then 5 Turkish getups OYO. Everyone made it back to the flag in time, and we welcomed back Woz, who had a strong showing back from several months laid up with an injury. We prayed for those dealing with cancer in our F3 family and extended F3 family.

    This month I’ve tried to focus on appreciating each moment of each day, and making a concerted effort not to waste it. The basic concept is that if you do only what you have to do and what you really want to do, you will have more time to focus on those things, as opposed to procrastinating, playing on social media, or engaging in other non-productive/non-enjoyable habits we form. And so, we reminded ourselves to take advantage of today, but to also be thankful that we are able to – and to never take that for granted, because none of us is guaranteed anymore than this moment.

    Meanwhile, I’m thankful for the privilege to lead this group. – Kuch

  • The Power of Negativity or the Commitment to Accelerate

    In the last US Olympic Marathon Trials (2016) there were 108 finishers.  Only 3 men ran negative splits.  All three finished on the podium.

    The Thing:  Run along Bayou St. John for 20 minutes, turn around and return in less than 20 minutes.  AKA a Negative Split. Then plank and wait.

    IC Flutter Kicks 25 and Tin Snips 10

    Count, Names, Announcements, Intentions, Prayer

    There is debate whether running negative splits leads to faster race times.  I think we can all find joy in having the strength to increase our pace of movement and to ACCELERATE.   We must choose to accelerate every day.  Thanks Triple Shift for helping me make the connection.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP

  • That Was Super

    Run Ranger Run crunch time ensured that we had a healthy number of Stompers on Tuesday. In order to maximize our time, we ran the traditional route down the bayou, 22:30 out, then turned around and came back. The only rule was that you must have a negative split. We didn’t all achieve the negative split, but we were close. We circled up for COT a minute or two late and gave thanks for the day.

    NMM
    • T-claps to Smooth. He was able to make it just past Earhart. That is the farthest I’ve ever known anyone to make it. 6.5 miles for a just over a 7 minute/mile pace. That’s poster material.
    • T-claps to War Eagle. He has become a runner in the past couple of months. The young buck must have been feeling his oats as we rounded NOMA on the back stretch. Like a horse to the barn he took off as Rudy and El Guapo approached. He was a good 10-15 feet ahead of me and I was not able to close the gap. I was seriously wondering if he was going to beat me to the flag.
    • He didn’t.
    • There was a supermoon in the sky. Problem was that we couldn’t see it. If you haven’t noticed, it will be raining in New Orleans for the next two months.
    • T-claps to Amnesty and Tool who, each nursing their injuries, were willing to get out on their bikes and get some work in. The ride-by heckling was a nice touch.
    • Running in shoes is the worst. How do you all do it? It’s awful. If anyone is headed to Hawaii soon, let me know. I’ll give you $5 to pick me up a pair of Locals slippers from the nearest CVS.
    • Run Ranger Run 10 Member Team Standings as of 1512 hours on 2/20. It’s tight:
      • #5 Okwata (507 miles)
      • #6 Rock City (494 miles)
      • #7 The Birdcage-1 (476 miles)
      • #8 Mothership (470 miles)
      • #10 Northshore (461 miles)
      • #18 HNJ (362 miles)

  • Run Mountain Run

    37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.

    We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:

    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC

    Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.

    At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.

    We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.

    We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.

    86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.

    Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.

    Walleye

  • 610 Stomp with 11 PAX

    The mumble chatter started the night before with the PAX anticipating a rainy run on this Tuesday morning.  The weather forecast indicated a nearly 80% chance for rain. Well the weather advisors are sometimes wrong, right?

    So 11 committed PAX met at the Stomp for 5:30 ready to log some miles for Run Ranger Run.      After a brief disclaimer, we moseyed along the normal Tuesday morning route up Roosevelt Mall, around NOMA, out of City Park, and around the Bayou and into the City.     20 minutes out and 20 minutes back.

    T-claps to da Cousin for continuing to push. Getting up out of bed and to the workout is the first challenge of the day – keep doing so and you will reach your goals.

    The legend of “Smooth” grew today  – I think he ran into downtown, saw the riverfront, stopped for coffee, and still made it back in less than 40 minutes.  Seriously though – thanks Smooth for setting the bar high for all of us to attain.    Keep pushing us.

    Meet at the flag for a few minutes of Mary – flutter kicks and penguins.  Closed the workout with 10 merkins OYO.

    Count-off, Name-o-rama, and intentions.  Thanks for the opportunity and privilege to lead.

    Keep logging your miles for Run Ranger Run – F3 is represented well by several teams – Keep going strong!!

  • A Few of my [least favorite] Things

    When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.

    WARMUP

    YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:

    SSH, Peter Parker, Imperial Walkersx20

    Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for

    Station 1

    Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…

    Station 2

    Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…

    Station 3

    What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.

    Mosey to Flag and Finish Up

    Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX

    Planking, high, low, one arm up, other arm up for about as long as I could go

    Monkey Humpersx20

    Dying cockroachesx20

    LBC’sx20

    Flutter Kicksx20 (led by the flutter kick king, JV)

    Frac Sac’s favorite exercise that I cannot remember the name ofx20

    And a few rounds of burpees o/y/o to close it out.

    Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.

    On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.

    Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.

    -Kuch

  • Q vs. Q at Fight Club

    Our friend F3 Bono from F3 ENC reached out to us a few months ago about an idea they were using at one of their AOs – Q vs. Q.  The idea is simple, start with a five minute warm-up, then for the next 40 minutes two Qs battle it out to see who can deliver the best beatdown.  Each Q gets 2 ten minute rounds to deliver the pain.  It’s kind of like a dance off…actually it will be a dance of when it’s Rudy vs. Da Parish.

    YHC thought Fight Club would be the obvious place to hold a competition like this, so I reached out to Rev Sox and we decided to do a trial run.  The plan is to have a Q vs. Q battle at Fight Club on the last Wednesday of each month starting in 2019.  Let’s get a couple of guys on the docket for  1/30/19.

    Warm-up

    Amnesia was voluntold for the warm-up:  SSH x 30; Good Mornings x 10; Squats x 20 – All in cadence

    Q vs. Q

    YHC won roshambo and decided to go first.  Being that it was the national day of mourning for George H.W. Bush, I decided to go with a tribute to #41, a man I think would have been all about what F3 is doing.

    Round 1 – Hawgcycle

    George H.W. Bush was the 43rd VP of the U.S. so in round one the plan was to complete 43 burpees:

    14 burpees OYO

    President Bush joined the Navy at 18, six months after the bombing of Pearl Harbor.  During his time in WWII he piloted 58 missions.

    Merkins x 18; Squat Jumps x 58

    14 burpees OYO

    He was awarded the Distinguished Flying Cross for his military service

    Iron Cross (left leg) x 10; 5 burpees; Iron cross (right leg x 10); 5 burpees

    After WWII he went to Yale where he became a cheerleader like his father and future son.

    Mary Catherine’s x 10 (IC); 5 burpees

    Flags are at half staff today – Hold a mission impossible for 41 seconds.

    Round 1 – Rev Sox

    Rev Sox informed us that he has always been self-conscious about his teeth.  He was born missing 3 of them.  Which JV responded with “I was born without any teeth.”  Touché JV.

    In hopes that we would all lose some teeth, Rev Sox had us do the tooth fairy up the steps.  2 merkins at each step all the way to the top for a total of 56 merkins.  Bear crawl each landing.  Then at the top, lunge walk to the other side and run back down.  For the second iteration, we  did 1 merkin at each step for a total of 28 merkins.

    Round2 – Hawgcycle

    Let’s move to the presidency.  As H.W. famously promised “No new taxes” to start his presidency, YHC promised “No more burpees” to start round 2.

    H.W was the 41st president, so the plan is to do 41 eight-count body builders during round 2.

    14 eight-count body builders

    The Cold War ended during 41’s presidency so we proceeded to tear down the wall by bear crawling to the top of the levee then doing 30 AMERICAN HAMMERS in cadence at the top.  We bear crawled back down and did 20 Russian Dips at the bottom.

    14 eight-count body builders

    41 signed a trade agreement between the U.S., Canada, and Mexico famously known as NAFTA during his presidency.  To commemorate this, we did Mexican Jumping Beans and Flutter Kicks – Canadians love flutter kicks.

    Not enough time to do the final 13 body builders so YHC called an audible and had the pax do 13 burpees.  I broke my promise just as President Bush did when he raised taxes.  Sometimes circumstances call for it, right George?

    Round 2 – Rev Sox

    Rev Sox and I had a good friend, Charlie, pass away from cancer earlier this week.  Charlie had his leg amputated earlier in the year and had been hoping to recover enough to walk the Crescent City Classic in April.  Rev Sox is not what you would call a runner, but Charlie had convinced him to sign up for the Classic.  In honor of Charlie, Rev Sox is now training for the Classic in April.  Round 2 was dedicated to Charlie as we ran a 1 mile route along the levee.

    NMM

    • JV and Amnesia were tasked with choosing a winner in the first F3NOLA Q vs. Q.  They failed miserably as they called the battle a draw.  Our hope was that a clear winner would be chosen before the COT and that man’s hand would be raised in victory just like at a boxing match.  Well that didn’t work out.  This appears to be a design flaw.  Perhaps we should do the scoring anonymously online as they do in ENC.
    • I didn’t mention the Thousand Points of Light during the workout, but that is one of 41s more famous initiatives.  I certainly think F3 falls perfectly in line with his vision.  Americans taking the initiative to make our world a better place.  In addition to the free daily workouts, there are other great things going on across the nation.  Check out programs such as Speed for Need, Operation Sweet Tooth, the Darby Project, or F3 The Mission, just to name a handful.
    • TAP for the friends and family of Charlie.  He was one of the most humble, unassuming men I have ever met.  He endured a lot of pain and heartbreak in the last few years of his life, but he remained strong and continued to share his faith with a joyful heart and attitude.  He will be missed by our community, but he has left a lasting impression on those that know him.  Help us all to have the strength, joy, and faith that Charlie showed.

     

  • Nice Fall Weather

    Toto’s Virgin Q

    Nice Fall weather in the 50’s with no humidity so a nice day to get a beat down and have some fun. Missing a few due to hunting so hope they got their workout in.

    Warmup:

    1. 20 Imperial Walkers
    2. Happy Jacks
    3. 20 Hill Billie’s

    Exercise:

    1. Clowney IC (4 jumping lunges, 4 merkins) 7 sets for Clowney’s jersey
    2. Ultimate Frisbee (down team had merkins, squats and lunges)

    Cool Down

    1. 20 LBC’s, 10 Merkins, 20 Freddie Mercurie’s, 19 American Hamer’s

    Fun activity and a good workout. Zoolander prepared with wearing his soccer cleats and Maverick happen to have receiver gloves on. We only lost 4 Frisbee’s during the game. We learned that the smaller Frisbee is easier to catch and there is a bigger field down the way to use next time!

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!