F3 New Orleans

Tag: Boo-Boo

  • Lakeview vs. Pontiff II

    Three months ago the men of Lakeview, unannounced and uninvited, strolled into Pontiff on the day of the Wally Run and threw down the challenge to the men of Pontiff for an Ultimate Frisbee battle. Pontiff never stood a chance as Lakeview mopped the floor with a commanding win.

    Thus began a new tradition, the Lakeview vs. Pontiff Ultimate Frisbee War. Lakeview may have won battle one, but the war was far from over.

    28 men came out for the competition on a cold December morning with 26 men playing for three months of bragging rights. Pontiff playing in Miyagi Do whites and Lakeview playing in Cobra Kai blacks. 13 vs. 13 Ultimate Frisbee – no rematch has been anticipated so highly since Rocky and Creed.

    The Pax ran 2 laps around Pontiff Park (next match there will be some sort of penalty for the team with the fewest number of competitors to complete the 2 laps). Then we split for a standard game of F3 Ultimate. 5 merkins for each turnover. 10 merkins for giving up a touchdown.

    Team Pontiff came out with bang like Daniel kicking Johnny in the face by scoring the first touchdown in moments as YHC caught one in the end zone and even completed a second pass to appease the doubts of team Lakeview, and Pontiff was off to the races.

    Thanks to the quality play of Scantron and Two Yutes scoring strikes down the field – team Pontiff won in a blow out – 8-3.

    The war is now tied 1-1. The next match comes in March.

    -Rev Sox

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • Raise the Floor Not The Ceiling

    …Daily practice raises the floor allowing for incremental gains. With daily practice bad days become less so and it has added benefit of raising the ceiling as well. It will keep you on a path of forward progress and builds a strong foundation so when you fall the floor is not that far.

    Warm Up

    SSH x18
    Hillbillies x 14
    Grass grabbers x 12
    Toe touches x 12
    One leg stretch – 30sec x 4
    Self love
    Arm rotations x 10 (reverse)
    Shake wrists and feet

    Heart rate:
    Burpee – 10 Peter Parker – 2 merkens up x 10

    Exercise / F3 Relay
    Break into pax of 3
    Set up 2 stations, 1st at 0 meters / 2nd at 200 meters
    Station 1 / Exercise 1 – 400 Cumulative Merkins
    Station 2 / Exercise 1 – 400 Cumulative Lungs
    Station 1 / Exercise 2 – 400 American Hammers
    Station 2 / Exercise 2 – 400 J-Lo’s
    Pax rotate one person at each station one person running between to relieve.

    2nd Q in the books thanks for all the support!