F3 New Orleans

Tag: Boo Boo

  • “Do they make men’s sports bras?”

    The answer to that question is no, but more on that in a moment.

    YHC arrived at Popeyes on this cool, crisp morning with a beatdown appropriate for individuals who would find their joy in running the following morning at the Wally Run. The temperature was 62 degrees but based on Boo Boo’s attire you would have thought it was minus 62 degrees. With the park set-up for a weekend event, the mosey to the Esplanade workout equipment would take a bit longer. At 5:28, YHC gave the disclaimer and headed out making sure not to get out of sight before 5:30 in case someone came in hot.

    Warm-Up

    No time to circle up so a warm-up on the go—

    High Knees, Butt-Kicks, Carioca Right, Carioca Left, Walking Imperial Walkers, Arm Circles as we ran. We did circle up once about halfway through for SSH, Abe Vigodas, and Seal Jacks (note: these men do not have the coordination required for Seal Jacks)

    The Thang

    At the Esplanade workout equipment we completed one minute each of the following exercises:

    Burpees, Lunges, Dips, Inch Worms, Irkins, Military Sit-Ups, Plank Jacks, LBCs, Squats, Bonnie Blairs, Leg Raises (hanging from the pull-up bars), and Imperial Squat Walkers. We completed the circuit with a 6-pack (Think 11s with pull-ups and Merkins but only totaling 6 reps)

    We completed the round and moseyed back toward the flag. Along the way we had an opportunity to encourage one of our newest Metry Pax, Mile High. Mile High has worked hard over the last couple of weeks but has made it known to everyone he is not a runner. We let him set the pace on the return mosey but not without asking, “Do they make men’s sporting bras?” They don’t, but T-claps to Mile High for sprinting to the finish.

    Mile High’s effort and the Pax response is a subtle reminder, “Leave no man behind, but leave no man where you found him!”

    COT, prayers for families and marriages associated with F3

    As always, it was a please to lead.

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • Roulette wheel at Popeye

    Random counts because the Q just felt like it and it was funny to watch. The weather was beautiful, almost crisp.

    Imperial walkers 14 @ 4 count

    Abe Vigoda 16 @ 4 count

    Side shuffles

    Runner Stretch

    Bat wings 21x 4 count

    Push up side plank reach 5/side

    To Gazeeba circle run 4x

    Bear Crawl-Sit-ups combo ¼ round then 12 sit-ups 4 circles

    30 count down 

    Hanging leg/knee Raises. OYO, 25 total

    Push up then move in circle

    Lunge around the gazeebo Jump down/up stairs. 4x around

    Inchsworms 21x pushups at bottom

    Supine Bridge holds 40 count 5x

    Skaters 20/side

  • A walk in the park

    10 pax including an FNG arrived for a post iron pax beatdown that had hints of IP worked in, but for this hardened group, would be nothing short of a walk in the park.  This was YHC’s first opportunity to not only Q at Popeyes, but also do a standard non- IP workout.  

    Warmup 

    Mosey to steepest hill after some of the experienced Popeye group pointed us in the right direction. 

    Arm circles – 10 x front and backwards 

    Mountain climbers x 12

    Shoulder taps x 10

    Foot to alternating hand touch in plank x 10 each foot/hand

    Grass grabbers x 10

    Windmills x 10

    The thang – 

    • 11’s on hill – top/burpees, bottom/diamond merkins

    Run to exercise playground for 2 rounds of the following:

    • 4 stations 
    • Pull-ups, close grip merkins in first round and wide grip merkins in 2nd round, deep squats, calf raises
    • 45 seconds each w/ 10 second break in between sets

    Run through the center of the park and stopped at the gazebo 

    • 20 dips led by Boo-Boo
    • 15 V-ups led by Tua

    Moseyed back to flag and arrived at 6:15 on the dot.  

    COT – count-off, name-o-Rama where FNG/Dodger was born, announcements and intentions.  Special intentions offered for Bellhop, and thanks for the positive results of Tua’s wife’s ultrasound.  

    Thanks for posting and the opportunity to lead. SYITG!

  • Can I get some more legs…..?

    So, YHC was happy to finish the 9/11 memorial on Friday at Wolfpack Mountain.  100+ Flights of stairs, 30# in rucksack.  For the PAX doing this with backpacks and weights it took us approximately 50 minutes to complete.  It was the least we could do to honor the first responders who made the ultimate sacrifice that day.

    Later at Coffeetaria my legs were already feeling the effects of all the stairs and weights.  YHC joked at his Q at Mothership the following day YCH was going to do an upperbody only beatdown.  The PAX can decide how that turned out.

    On to the beatdown!

    Mosey to Peristyle for Warm Up

    • IW IC X20
    • Alternating Open Gates IC X20
    • Toy soldiers IC X20
    • Self Love IC X15

    Mosey to street in front of Storyland for Indian Run to Fountain

    At Fountain circle up for Red Hot Chili Pepper:

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Let’s grab some water to stay hydrated.

    Next, mosey around NOMA to first bench at start of Roosevelt Mall for a little Route 66:

    • Body Bag Builders which is a 8-count body builder with a mountain climber thrown in start at 1 rep at 1st bench upping 1 rep at each succeeding bench up to 11 Benches for a total of 66 reps.

    Mosey to Practice Track for Dirty McDeuce:

    • Wide Merks X12 I/C
    • Total Lunges X12 I/C
    • Gas Pumps X12 I/C

    1 lap around Practice Track

    • Right Leg Up X12 I/C
    • Speed Skaters X12 I/C
    • Hundreds X12 I/C

    1 lap around Practice Track

    • Left Leg Up X12 I/C
    • Monkey Humpers X12 I/C
    • Toe Taps X12 I/C

    1 lap around Practice Track

    Running out of time so going to have to cut the Dirty McDeuce short.  Mosey back to flag.

    Count-off, name-o-rama, announcements, and prayer. 

    Thanks for letting me lead!

  • The Best Chicken IronPax

    Popeyes not only holds the crown for the best chicken sandwich in the Fastfood wars but also holds the crown for the best location for the IronPax challenge.

    12 men came out in the heat and humidity to conquer the IronPax challenge and all 12 men finished the task at hand.

    Challenge One: The Killer Bs

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    30 Yard Bear Crawl

    Rinse and Repeat for 5 laps

    SoGo won the day with a time of 21:15 but all 12 men pushed themselves through the dirt and grass to complete the challenge. YHC, SOGO, Tua, Shuffles, and Tanner all completed the Challenge for the 2nd time this week and each improved on his time before. T-Claps to Tua for knocking 7 minutes off his Rock City time.

    The End

    Count-Off, Name-O-Rama, Prayer in the Sweaty-Ball-O-Man

    Thanks for the opportunity to lead,

    Rev Sox

  • Iron PAX Prelude

    YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…

    19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.

    6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.

    Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!

    As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!

    COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.

    IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!

  • Popeyes Preseason

    Popeyes Preseason

    8 men came out in the gloom and suffocating humidity to Popeyes on Wednesday, August 28th at 5:30am to try their hand at the IronPax Preseason challenge.

    YHC started with the basic disclaimer at 5:29am and led the pax in a 400 meter warmup mosey to establish the lap for the run of this morning’s challenge.

    The Thang

    24 squats, 24 merkins, 24 lunge steps (2 count as 1), and a 400 meter run is one lap. The goal is to complete six in the fastest time possible. Simple but not easy, especially in the humid conditions.

    The Times

    Two Yutes – 23:57

    Tua – 27:25

    RevSox – 30:09

    Hokie – 32:47

    BooBoo – 34:01

    Darkwing Duck – 37:36

    KennerBrah – 39:21

    Chips – 42:02

    Tclaps to Two Yutes for coming in first with a dominate time under 24 minutes!

    Tua for finishing 2nd after starting F3 only a couple of months ago. He’s going to be gunning for Mahatma soon.

    BooBoo for picking up the Uptowner AO Q (if you ask me the Uptowner Q has been slacking off on his Q duties lately, it’ll be great to see fresh blood restore life to the Uptowner)

    Hokie for improving on his previous time for the IronPax preason by an insane 8 minutes. Hokie basically lapped his Monday time.

    Darkwing Duck for improving in leaps and bounds since his F3 start and making me feel guilty for being more consistent to the Metairie workouts than I am.

    KennerBrah for putting all of us young guys to shame with his work ethic.

    Chips for pushing through to the end and ensuring that every Pax member left this morning stronger and faster than when he arrived.

    The Conclusion

    Count-Off, Name-O-Rama, Chips continued with last lunge walks as we counted off and the Pax ran Chips last lap with him. Announcements and Prayer in the extra sweaty ball of man.

    -Rev Sox

  • O Boo Boo, Where Art Thou?

    YHC arrived at Popeyes at 5:25am to spot the trucks of two of his favorite Pax members, Darkwing Duck and Tua. Sadly, those would be the only F3NOLA vehicles YHC would spot this morning for a sweaty Popeyes workout.

    About 2 months ago, YHC filled in the Q sheet with all the Popeyes regulars and a special Jingle Vader guest Q. Each week Q after Q faithfully arrived until this morning when Boo Boo was nowhere to be found. (Darkwing Duck claims Boo Boo is in Pittsburgh, but YHC finds it hard to believe that people still visit Pittsburgh.)

    YHC gave the standard disclaimer and started the 3 man Pax in a mosey while trying to decide what to do for the next 45 minutes.

    Warm-Up

    SSH -27

    Side lunges – 10

    Hillbillies – 20

    Plankjacks – 20

    Rocky Balboas – 20

    Leg Stuff

    YHC led a mosey over to one of Popeyes many walls that make for great step ups and led the Pax in a series of leg exercises.

    Channing Tatums – 20

    Tatum Channings – 20

    Box Jumps – 10

    Repeat at 15, 15 and 8. 10, 10 and 5. 5, 5, and 3

    Elevens

    The go to exercise (along with Dora) for a morning where the Q doesn’t arrive is elevens. The pax didn’t even need to change locations as we started with 10 incline merkins, and ran over to the next wall for one dip. Repeated the exercises with back and forth running until we were at 1 incline merkin and 10 dips.

    Mosey

    YHC led the Pax in a mosey to the exercise equipment near Napoleon.

    Short Circuit

    With only three Pax members in attendance, we completed a short circuit on the exercise equipment with 5 burpees as the count. The Pax rotated between burpees, pullups and leg lifts. Rinse and repeat

    Mosey

    YHC led the Pax in a mosey back to the virtual flag for some Mary.

    Mary

    O Dolly to the left – 15

    Wife Pleasers – 20

    O Dolly to the right – 15

    Big Boy Situps – 10

    Conclusion

    Count-off, Name-O-Rama, Announcements, and Prayer in the Sweaty Ball of Man.

    Thanks Darkwing and Tua for following me as if we weren’t running around like chickens with our heads cut off. Boo boo, you got the Q on October 9th.

    -Rev Sox

  • ARMAPALOOZA

    The Uptowner Q list was running low, so YHC jumped at a chance to give Hawg a break and tryout an unused Uptowner resource YHC has had his eye on for a while. Turns out, a no running beatdown is more of a challenge than this F3 neophyte imagined. YHC was honored to lead 13 men through the gloom for this experiment.

    Warmup x 20

    SSH, IW, Arm Circles (10 forward/10 back), Grass Grabbers, Plank Jacks, and Abe Vigodas. There was quite a bit of mumblechatter towards the end of the warmup by a PAX who will remain nameless to protect the guilty so YHC imposed a five-burpee penalty to maintain order. The offending PAX refused to clap during the burpees, which almost lead to another round of penalty burpees, but there was more work to be done so the group was spared.

    The Thang

    The PAX was instructed to grab a medium-sized rock and slowsey to the parking lot in front of the gym. YHC is a fan of Dora 1-2-3 and merkin ladders. The PAX partnered up for 100 curls, 200 overhead presses, and 300 air squats (modified from squat presses with rock after a round or two of an excruciating arm and shoulder workout). While PAX 1 completed the above exercises, PAX 2 bear crawled from the parking lot to the steps of the gym for a merkin ladder (one merkin at the base of the steps and adding a merkin for each step up, for a total of 35), then lunge walk back and switch with PAX 1. Tclaps to mmmBop and Amnesty for bear crawling through a rather large puddle without complaining (guess Amnesty learned his lesson after the penalty burpees). After completing the ARMAPOLOOZA workout, the PAX circled up for a three-minute ISI compliant squat.

    COT- Nam-a-rama, announcements, and prayers.

    Thank you F3 for another opportunity to lead. It’s never taken lightly and always an honor. Thanks to the PAX for participating in my experiment. Parts of this beatdown will be repeated at a future beatdown, but YHC will look to modify to strive for a full body workout with compound exercises.