F3 New Orleans

Tag: Anniversary Q

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • 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

  • 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!