F3 New Orleans

Tag: Baton Rouge

  • Iron Pax Week 0 at the Knoll

    Iron Pax Week 0 at the Knoll

    Discharged disclaimer and other niceties at the Flag and moseyed to Sundial for Warm A Rama

    • 15 SSH
    • 15 Hairy Rockettes
    • 16 Arm Circles
    • 15 Wind Mills

    The Thang Moseyed through ankle deep mud to rugby pitch to perform practice Iron Pax (With deep appreciation to Hawgcycle for explaining concept of elapsed time)

    Six Reps of :

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 Meter Run

    Twinkletoes and Shangeaux led the way with the rest of us getting lapped by the 4th grade track team using the track. Times were respectable in the 30-40 minute range. Twinketoes may have been sub 30, but I was too far back to know.

    After many comments on how hard it was and much begging for water, transport by ambulance back to Flag muster point for COT followed by search for Twinletoes glasses.

  • Pre-Blast: F3 Northshore 3 Year Anniversary Convergence

    Calling all regional PAX! The Northshore will be celebrating its three year anniversary this upcoming Saturday, April 6th, at 0630 on the lakefront (0610 for the usual pre-thang). You won’t want to miss it – convergences are a great opportunity to meet your F3 brothers from across the pond and celebrate this great thing called F3.

    In the 3 years since F3 hit this side of the lake, many crazy things have happened.  Pokemon Go sent people walking off cliffs, Roseanne was back on and quickly back off the air, Michelle Obama and George W. became friends, and the UK kinda/sorta attempted to exit the EU.  But those events, and the many other wild things that have happened in the past few years, pale in comparison to seeing Shooter bear crawl down Bourbon street, or seeing Butt Splice go full predator mode at the Tough Mudder, or even to the legendary parties thrown by our very own, Tanked Up.

    So mark your calendars for next Saturday, April 6th – there’ll be fun and games, F3-style, as well as the usual misery.  Hopefully, a few brothers from the south and a few from the west will join us to celebrate and, of course, feel free to bring an FNG. Afterwards we’ll head over to Kona and have Tank regale us with stories from his youth. And while we won’t be walking off cliffs, I can’t promise that you won’t bear crawl or bunny hop off something.  

  • 70-0. First Round Draft Pick!

    70-0. First Round Draft Pick!

    The Scene:The Knoll

    Conditions:41*, Overcast, and slightly wind. Park was rather abandoned…

    8 Pax made it out of bed and posted! Where did the warm weather go from this week? 

    0700 – YHC was the only one not wearing a jacket…but of course he was the Q, so he knew how warm we’d be getting in our beatdown! He brought out a speaker…what would that be for?? The Pax would see.

    The flag was flying better than ever with a nice steady wind. It was cold and rather depressing looking outside like the scene from an abandoned town. A few brave souls were jogging, but no cross-country meet was taking over the park.

    No Disclaimer since there were no FNG’s…hopefully we’ll get some out next week.

    Warm-a-Rama:

    1 lap (opposite way as usual) around the “track.”

    Finkle Swings x11

    Goofball x16

    Plank jacks x12

    Smurf Straddle Hops x14

    Seal jacks x20

    Peter Parker x10

    The Thang:

    YHC pulled out his phone, connected it to the speaker, and played Thunderstruck. Pax were instructed to get in plank position and do a merkin every time they heard the word “Thunderstruck.” Backflip wanted to get even more buff, so he added merkins to the word thunder too. Some Pax joined in. A few minutes later, our arms were shaking, and we resented the ACDC artist for singing “Thunderstruck” so frequently at the end of the song.

    YHC had mercy on the PAX and decided to let the next the next ACDC song play while we stretched. As “You shook me all night long” played, we stretched hamstrings, glutes, groin, hip flexors, calves, etc.  

    Backflip gave a recovery countdown while YHC put the stereo away… Pax played Frogger and moseyed across Highland road to the baseball field.

    The scene was set…it was a baseball game that had 4 innings…

    In inning one, YHC announced that PAX had allowed 7 runs, so we did 7 burpees at each base, moseying in between. 

    In inning two, YHC announced that PAX had allowed 14 runs, so we did 14 merkins at each base, moseying in between. 

    In inning three, YHC announced that PAX had allowed 21 runs, so we did 21 flutter kicks at each base, moseying in between. 

    In inning four, YHC announced that PAX had allowed 28 runs, so we did 28 Al Gores at each base, moseying in between. 

    70 runs allowed!

    Yes, it was a fake game, but the workout was as real as it gets…Any team that bad would be deserving of the first-round draft pick!

    Then Pax moseyed back across highland to the pav.

    Partner exercise – one partner did a wall sit while the other ran to the pullup bars for 10 pullups, then ran to the sundial for 10 freak nasty’s and finally rounded the corner with 10 merkins at the last “base.” When your partner got to the sundial, the wall sitters added air presses as well. Dagwood showed his real speed, earning himself the gold medal…we all coveted Shangeaux who was paired with Dagwood and therefore had the shortest wall sit…good father/son combo.

    Finally, we finished off by visiting the zoo with a duckwalk and bear crawl back across the path followed by a crab walk and frog hop back. Snack pack enjoyed the bear crawl the most since he was rocking his Baylor Bears gear.

    Mary:

    YHC grabbed a coupon from the car…

    American Hammer – 5 each with the coupon, passing it around while the rest of the Pax did non-coupon hammers when it wasn’t their turn. 40 total. The overachiever once again was backflip who cadenced his 5 hammers making them 10.

    LBC’s – same as hammers but with coupon held over the head.

    Count-o-Rama

    Name-o-Rama

    COT/BOM:

    Prayer requests:

    Worms announced his daughter passed a retest at OT school that she had failed the first time…answer to prayer. 

    Backflip’s baby is due in April…now we see why he was overachieving (trying to avoid the dad-bod!)

    YHC prayed… thanked God and lifted up baby backflip.

    Most Pax left, a few went to lighthouse coffee house for fellowship afterward.

    Ready for warmer weather…see you Wednesday at the Coliseum!  

  • Backyard Football!

    The Scene:  The Knoll

    Conditions: Sunny. Humid. COLD!

    Welcome

    Disclaimer

    Warm-a-Rama:

    Before our inspired football game, we did:

    x25

    Side Strattle Hops

    High Knees

    Windmills

    Butt Kicks

    Imperial Walkers

    —

    The Thang:

    Indian run around our football field. Guy from back ran with football to the front and threw it to the guy at back of the line and if he dropped it, 5 merkins for everyone!

    That was a great warm up for our backyard football. Thanks to our captains Worms and Snackpack.

    We played 4 downs or a touchdown football. Touchdown meant 10 merkins for other team and winning team got to watch losing team do 25 burpees.

    Led by new FNG Baby Daddy, Cat 5 and Co. destroyed the other team 28-7, like what LSU will do to Alabama tonight.

    Mary:

    Everyone threw in a “mary” exercise including our FNG! Great times.

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Welcome Baby Daddy!

    Announcements:

  • Chumbawamba!

    Chumbawamba!

    The Scene:  The Knoll

    Conditions: Sunny. Humid. Watery grass.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Looked like a b-class soccer team as we jogged about 50 yards, and then jogged backwards to the flag.

    Butt kicks about 20 yards out and then high knees back to the flag.

    Shuffle facing the road about 20 yards and then shuffle back.

    Brought us to the real warm-a-rama.

    Q asked the pax if they loved 90’s music. Chumbawamba was mentioned (t-claps to Shangeaux for supporting this).

    Proceded to play Chumbawamba’s only hit, Tubthumping. Performed SSH the entirety of the song and everytime the song said “I get knocked down, but I get up again…” the group did a burpee. It started with fun smiles and ended with everyone hating the repetitiveness of this hit.

    —

    The Thang:

    Indian run to the football field.

    Wide football sprints in place (think remember the titans but without the up-downs. We did not get blood on our uniforms).

    Lined up under the field goal. Sprinted to the other field goal post. 15 second break. Did this 4x overall for a real punch to the gut.

    Lined up three cones five yards apart for shuttle runs. Line up at middle cone, sprint to one cone and touch the line, run to the farthest cone and then back to the 2nd cone. Pax planked while everyone went through this d-lineman drill.

    Took three cones and made a ‘L’ shape, 5 yards apart. Start at one cone, run around the middle cone and make a hard u-turn around farthest cone, and then sprint back to original cone. Pax did six inches for six while everyone did this drill.

    —

    Made a baseball diamond with the cones. Pax divided into four teams of three. Each team starts at its own base. Teams completed a cumulative number of reps of different exercise at each base:

    100 team merkins at first, 100 team crab cakes at second, 100 team lunges at 3rd, 100 team squats at home, and then sprinted to each next base. Each time a team passed a station, it got a point. Did this for a 15-minute period.

    A solid competition ended with 2 teams having 13 points, one with 12, and one with 11. A masterful effort.

    As reward, the 13-point teams ran to midfield and back, the 12-point team 75 yards and back and the last team ran to other field goal post and back.

    Mosey’d back to the flag!

    Mary:

    Crunchy Frogs x20 in honor of Snackpack being back!

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Great to see Snackpack and Trooper!

    Announcements:

  • An Ode to the CWS

    The Scene:  The Knoll

    Conditions: Sunny. We passed the longest day of the year so only getting shorter from here, a la a time is coming when it’s still shady for this workout.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Mosey’d the main loop before descending the hill toward the road, crossing and stopping in the outfield.

    [All in place]

    • Seal Jacks 13x
    • Imperial Walkers 13x
    • Windmills 13x
    • Butt Kicks 13x
    • Open Faced Strike 20x (sit down in the squat position and with an open palm out, strike straight out at the air and alternate arms)

    —

    The Thang:

    Shoutout to Omaha, CWS and Fastball for giving us the inspiration for this one.

    Pax goes into high plank in semi-circle around home plate. One person gets up, runs the bases (pax holds high plank entire time), and when they get back, one merkin is done by the pax. 2nd person runs around the bases, followed by two merkins, etc.

    We had six in our pax, before the glorious arrival of Shangeaux, so we snaked 1-6, and then went back down.

    —

    Same concept but this time we did big boy sit ups while each person ran to the left field foul pole and back. We didn’t snake this time. Shoutout the guys for helping the next guy up.

    —

    Same concept. Al gores with a variation—hands behind your head with a squat. Ran to the right field foul pole and back.

    —

    The glorious arrival of Shangeaux! Shades of Gandalf arriving to the battle at Minas Tirith, no horse. (Puts our pax at 7 now)

    —

    We stood in a circle and decided the exercise we were best at that we could do in place, then moved our exercise to the person to our left.

    We ran to center field this time and back, while doing an exercise. When our runner got back, we “passed” our exercise to the left.

    • Al gores
    • Big boy sit ups
    • Merkins
    • Arm Circles
    • Butt Kicks
    • Crunches (can’t remember name)

    —

    Walked it off to edge of baseball fence and then mosey’d to the jungle gym/refinery/steel factory (pull up bar area).

    —

    Circuit was 20x each exercise.

    • Step ups on low bar
    • Incline Merkins
    • Decline leg lifts (bless that thing)
    • Pull ups

    —

    Mosey’d the lap and ran backwards, shuffled, broke up the mosey till we got to the flag.

    Mary:

    American Hammers

    Jane Fondas

    1 minute hold of high-low plank (get into high plank, count to 10, drop to low plank, count to 10, move up to high plank)

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Duracell returns soon!

    Announcements:

  • Soybean’s Red Stick Beatdown

    By: Soybean (F3 Memphis)

    The Scene:  The Knoll

    Conditions: 50* and perfect.

     

    Fastball and YHC arrived at the Knoll at 0645 to scope it out. There were some people setting up tents and cauldrons (?) for a party of some sort. F3 parties are a little different, so we went yogging to find an expanse of wet grass and a stash of CMUs. When we got back to the starting point, there were more tents/cauldrons and a handful of eager-looking 25-55 year-old men. We exchanged pleasantries, wondered aloud if the jambalaya was for us (apparently they cook it in huge cast iron pots like witches), then, oh look!, it’s 0659. By the time we formed a haphazard circle, it was 0700.

     

    Welcome

    Disclaimer

     

    I am not a professional

    You are participating at your own risk

    You are responsible for your own well-being

    You are here voluntarily, and you are not paying to be here

    Know your limits and do the best you can; all exercises are suggestions and can be modified

     

    Warm-a-Rama:

    SSH x20

    Imperial Walkers x15 (should’ve demonstrated that one…)

    Lil mosey to pick up the extra CMUs we needed and back to the start.

     

    The Thang: 

    YHC had the distinct pleasure of introducing the Red Stick PAX to Flora 1-2-3.

    PAX partnered up with their CMUs, and completed the following:
    100 Derkins (P1 does 10 while P2 holds decline plank; flapjack until the couple reaches 100)
    200 LBCs (holding CMU on chest or above head, P1 does 20; P2 holds legs at 6” with CMU above head; flapjack to 200)
    300 Goblet Squats (P1 does 25 while P2 holds Al Gore with coupon; flapjack to 300)

    Next, to the dismay of many, we did an Indian run for about a quarter mile, down a hill, and onto a damp expanse. The expanse is in the middle of a Frisbee golf course, and there were two dudes playing at 0700!

    Burpee Catch-Me-If-You-Can
    Same partners as before. P1 backpedals down the field. P2 does 3 burpees, then sprints to catch P1. Upon catching P1, P2 backpedals and P1 does burpees. Etc. Four rounds, with BBSU mixed in for the pairs that got done first.

    Mosey back to the start point.

    PAX lined up with their CMUs, shovel flag planted about 15 yards opposite. YHC demonstrated the bear block (bear crawl, pulling CMU forward). Then we did…
    Curls x20 – bear block 15 yd
    OH press x20 – bear block back
    Curl x15 – bear block
    OH press x15 – bear block
    Curl x10 – bear block
    OH press x10 – bear block

    Tank Tread: PAX line up in boat pose, alternating directions. We passed 3 CMUs down the line, and the guy at the end ran to the front with the CMU.

    Mary:

    Triple Crush OYO x20 (CMU curl to overhead press to skull crusher)
    American Hammer IC x15
    Triple Crush OYO x15
    American Hammer IC x15

    We had a couple minutes left, so I turned it over to the Baton Rouge PAX:
    Topanga – leg raises x20
    Big Easy – LBCs x30? 40? Lots of groans from the PAX when he never stopped going!
    30 sec plank until 0800

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    YHC shared a quote from the Q Source about Disruption. “Leaders influence movement to advantage…Because it induces movement, leadership causes disruption.”

    “If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.”

    You can read the whole article here: https://f3nation.com/2017/11/26/disruption-f-1/
    The Q Source index: https://f3nation.com/q-source-index/

    Prayers for Money Cat’s daughters’ relationship, Duracell’s wife’s family in the loss of her aunt

    Announcements:

    **Shameless plug** F3 Memphis is hosting GrowRuck 12 in September this year. This is a weekend-long event that combines all 3 F’s with PAX from all over the South. Dredd and OBT, the founders of F3, will be there to lead a workout and leadership class. Then Saturday night, we’ll do a GORUCK Tough event together. It’s an incredible chance to grow personally and with the PAX. Get in touch with Soybean if you want more details.

     

  • Stairways and Tunnels of Fun

    The Scene:  The Colosseum

    Conditions: Early. Cool. Breezy. Gloom.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Worms still had the flag held hostage, so we met where we felt the flag would be.  It was early and cool, so we got warm by doing the following:

    • Capri Lap – a little mosey. We ran to a little hill near Perkins Road. There was actual light here.
    • SSH – 20x
    • Butt Kicks – 20x
    • High Knees – 15x
    • Al Gores – 10X.
    • Merkins – 10x
    • Bobby Hurleys – 10x
    • Burpees – 5

    The Thang: 

    Perkins Road was a little loud, so we ran over to another little spot under a tree. With no light. While there, we found the sand volleyball court. It was tempting, but we stuck to the script (maybe next time).

    • 30 Al Gores
    • 30 Lunges
    • 30 Merkins
    • 30 LBCs – We all sat on our 6, nervous that we were about to sit on an ant pile. Rumor has it that everyone made it out ok.

    We then moseyed back to normal spot near playground. We did a mix-up version of stairway to 7 (or stairway to hell, as Rocket calls it).  We ran from parking lot to driveway. Once there, did 1 burpee.  Then ran back for 5 Merkins. Ascended to 5 burpees and descended to 1 merkin.  T-Claps to Topanga and Duracell for running at top speed, while talking somehow.

    Finished with a little Tunnel of Love.  After what seemed like 10 minutes, we looked at our progress and it appeared we had only moved about 10 yards. Shoulders were burning.  Definitely feeling the love. So we spaced out our tunnel.  Finished strong.

    It was fun.

    Mary:

    Everyone led a Mary exercise:

    • Fastball – American Hammers – 20 count
    • Dagwood – Leg Lift – 20
    • Shangeaux – Jane Fondas (or “Our Sweet Jane” as Shangeaux called it) – 12x
    • Rocket- Jane Fonda (change over)
    • Topanga – Instead of ABCs, we spelled out Josh Black.
    • Duracell – Bicycles – 20x
    • Big Easy – LBCs – 25x

     

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Praise – Duracell’s relative Rebecca is cancer free! She has young children and has been fighting it for some time. Praise God!

    Announcements:

     

     

     

     

  • Stormed the Knoll

    The Scene:  The Knoll

    Conditions: Ominous.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Seeing how the convergence on the North Shore was taking place at the same time, the JV team stayed back and “Stormed the Knoll.”

    • Capri Lap – a little mosey.
    • SSH – 10x
    • Al Gores – 10X.
    • Merkins – 10x
    • Goofball – 10x
    • Burpees – 5

    The Thang: 

    With Tornado warnings out, we thought it would be a good idea to workout together in an open park.  And because we’re men, and this is the USA, we did.  It went like this:

    The PAX moseyed to sundial. Formed circle and performed a little arm and leg circuit.

    • 20 Merkins
    • 12 Freak Nastys
    • 20 Incline Merkins
    • 12 Freak Nastys
    • 20 Derkins
    • 10 Freak Nastys
    • 30 Al Gores
    • 30 Lunges
    • 20 Step-ups
    • 20 Box jumps

    We then went on a little mosey.  But ended back at the sundial (easier access to shelter).

    We then did my favorite.  Partnered up and did Col Trautman.  One partner runs from sundial to pull-up bars and does 5. While the other did AMRAP of the following:

    A – Arms – Freak Nastys

    L – Legs – Al Gores

    A – Abs – LBCs

    M – M workout – Merkins

    P – P workout – Planks

    We then did a couple group exercises. We broke the field into thirds and did the following:

    1. Tunnel of Love – with only 5 PAX, this was a lot of crawling.
    2. Plank Snake – a lot of running.
    3. Bridge of Hate – So this was a new one. We all laid on our backs side by side. One person then laid down (backwards… which is important… like a trust fall) and then gets passed along by the PAX. Like crowd surfing.  Dagwood was first one up. Long story short, this ended quickly and Dagwood may have been violated. We do hope he shows up again and doesn’t press charges.

    Mary:

    With the ominous clouds still a brewing, we did our Marys:

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • Leg Lifts
    • American Hammers

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Announcements:

    Coffeeteria:

    We ordered our food and coffee. Shangeaux showed up to fellowship. Then those ominous clouds broke loose. The electricity went out (as a tornado touched down about 2 miles away). The millennial baristas were frazzled. They closed the store and went into the back of store to take cover. But the PAX stayed in the cafe, sipping our coffee, and talking about life.  Shangeaux gave some nice advice on parenting, and also explained to us how he has the best job. Ask him about it. Power came on.  Back to being men, serving our homes and community.

     

     

     

     

  • The Sultan of Squat

    The Scene: The Knoll

    Conditions: Cool. Calm. Swampy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Prior to starting, we had a couple PAX with some interesting items: Money Cat with a Chocolate syrup bottle and Missile Toes with Rotating Push-up Bars. But, whatever, it was 0700, so we just got started. We did a little mosey and ended at some random spot in the grass. Then did the following to get ready for the big game:

    · SSH – 20x

    · Goofball- 15x

    · Bobby Hurley’s – 15x

    · Merkins – 15x

    · Al Gores – 15x

    · Burpees – 6

    We then ran backwards to sundial. Not sure why we ran backwards, but we did.

    The Thang:

    MLB’s Opening Day was this past Thursday. Seeing how Baseball is America’s pastime, we had to celebrate accordingly.

    1. Hit For the Cycle – We got into a circle at the Sundial, and started our attempt to hit for the cycle. Twice.

    · Slowjangle Biscuit (lunges in a circle) – 40x. This was our Homerun.

    · Al Gores – 30x. Triple. My legs and the fellas were mad at me. Dagwood feared I was broken and just stuck on repeat cause I just kept counting and counting and counting.

    · Merkins – 20x. Our double.

    · Freak Nastys. – 10x Our single.

    · Burpees – 5x. This has nothing to do with the cycle or baseball. But we did it just because.

    · Freak Nastys – 10x

    · Merkins – 20x

    · Al Gores – 30x.

    · Slowjangle Biscuit – 40x. At around 28, Shangeaux threw is glove at me in protest and in anger. Typical soccer player.

    2. Foul Poles – We then mosey’d across Highland Road to the baseball fields. We partnered up. One partner jogged around the fence (well, where we would assume a fence would be) from foul pole to foul pole (well, where we would assume a foul pole would be), and then sprinted back, across the outfield back to beginning foul pole. Other partner did AMRAP of assigned exercise. We did this 5 times, while doing merkins, Al Gores, LBCs, Merkins, Al Gores. We found out pretty quickly this field doesn’t drain well, and that most of the PAX aren’t baseball fans. It was a sad moment. So, I encouraged everyone to watch the Sandlot.

    3. Curse of the Bambino– We then ran to home plate. We circled up and planked, while one partner ran around the bases (well, where we would assume bases would be) for a Homerun. Once he made it home, we all did 1 merkin together. Then next guy ran, and then we did 2 merkins together. We worked our way up until we all hit a Homerun. YHC failed to tell everyone the goal was an inside-the-park homerun. So, Worms started us off with a nice Homerun trot that would make The Great Bambino proud. Dagwood got the memo and showed us his speed and slid into home plate. Unfortunately, he wasted his life playing soccer. Money Cat did swing his Choclate Syrup Bottle, which ended up being his water bottle for the day, and Missle Toes did use his push-up bars for all merkins, which is amazing.

    Mary:

    We mosey’d back to some random spot in the grass near the flag. We each led a Mary.

    · Fastball – LBCs 20x

    · Rocket – Jane Fondas – 10x each leg.

    · Dagwood – American Hammers – 30 count. I’m glad I wasn’t counting this one, cause I was in pain.

    · Workhorse – Leg Lifts – 20x. Workhorse also did these with his hands behind his head like a real man.

    Count-o-Rama

    Name-o-Rama

    Welcome – Big Easy

    COT / BOM:

    Two praises: 1. MoneyCat winning his office Easter Basket Contest with an F3 box and winning a fitbit. 2. Worms becoming an Aggie Fan! His son got a full ride scholarship. YHC closed us.

    Announcements:

    04BA2130-8C08-43D5-B8D9-8578C8DD5C15

    E78946F0-E1BF-4355-BD9C-78FD17062990