F3 New Orleans

Tag: Boo Boo

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

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

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.
  • The Jerk- Boo Boo’s VQ

    The Jerk- Boo Boo’s VQ


    “I’m somebody now!” –
    Steve Martin, The Jerk

    February 7 will be my two month anniversary in F3 and what better way to celebrate than with a VQ. Although F3 NOLA has readily accepted me and keeps me motivated, YHC felt that leading a workout was the last piece of the puzzle to fully become a member of F3 NOLA. After all, the essence of F3 is peer lead workouts, and there’s no better way to repay the free workouts and fellowship than to lead a workout! A PAX of five met in the true gloom of fog for a beat down at the new Popeyes AO. A quick disclaimer and off we went.

    • Warm-up: Mosey to a grassy area near the lake and circled up for the following IC exercises
    • 20 SSH
    • 20 Arm Circles (10 forward and 10 backwards, with one nameless PAX counting down instead of up; however, as an untested Q, YHC was determined to keep the count and persevered, LOL! Nice try @revsox!
    • 21 IW
    • 20 Plank Jacks
    • The Thang: We moseyed from the warm-up area to a public sitting area. The PAX split into two groups on either side of the waterway. PAX 1 started at the first bench with five step-ups, increasing one step-up each bench thereafter (10 total benches). PAX 2 started at the first bench with five dips, increasing one each bench thereafter (10 benches total). The PAX assumed the high plank position to wait for the six. PAXs 1&2 switched sides and excercises.
    • After meeting back at the starting point, high plank to wait for the six, the PAX moseyed to the steps of the snack bar and circled up, approximately 50 yards away, for Dora (100 American Hammers-200 Squats-300 LBCs), while the other PAX ran to the steps to complete a Merkins ladder up the steps, six at the bottom one at the top.
    • With less than 15 minutes left, a highly motivated PAX ran approximately 250 meters to the workout equipment area for a quick round of step-ups, pull-ups, dips, and hanging knee-ups, with five knee-ups as the timer.
    • After one round the PAX made a brisk run back to the flag for some Mary, 21 penguins and 15 flutter kicks.

    Count-off, Name-o-rama, announcements, intentions, and a prayer

    Thanks to the PAX for following my lead and staying motivated to get our money’s worth. Also thanks for the encouragement and support of those who weren’t able to make it to my VQ. Thanks to F3 NOLA for health, happiness, fellowship, and faith. It is truly an honor to lead, especially this fine group of men!

  • Louisiana Fast

    Louisiana Fast

    YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.

    Warm-up

    YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up

    SSH – 25

    Annies – 20

    Plank Jacks – 20

    Inch worm – 20

    Leg Stuff

    YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.

    Channing Tatums – 20

    Box Jumps – 10

    Tatum Channings – 20

    Incline Merkins – 10

    Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10

    Global Warming

    The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.

    Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.

    The Real Mountain Climbers

    Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.

    The Apparatus

    Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.

    Mary

    Flutterkicks – 16

    Penguins – 20

    O Dolly – 20

    The Close

    Count off, Name-o-rama, announcements, and intentions. Closed in Prayer

    Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.

    Rev Sox



  • RevSox’s Birthday Party

    The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.

    YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.

    Warm-Up

    Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.

    SSH – 36

    Imperial Walkers – 20 in honor of the release of the Return of the Jedi

    Peter Parkers – 20 in honor of the comic debut of Spider-Ham

    Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years

    Playing at the Park

    The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.

    The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.

    Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.

    The Suicide

    YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.

    The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.

    Ultimate Frisbee

    Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.

    YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!

    The Close

    The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.

    Counted off for a Pax of 24 to set a new Rock City attendance record.

    Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.

    Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,

    RevSox

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • Amnesty’s New Sneaks

    Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the challenge. The usual disclaimer and off we go.


    Warm-up COP:

    SSH x 20 IC, IW x 20 IC, Plank Jacks, x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, Mountain climbers x 20 IC

    Route 66 down Roosevelt Mall: Dips. 5 dips at first bench, increase 1 dip each bench, ending at 17.

    Next we moseyed to NOMA.

    Right leg power-ups x 20 IC, Left leg power-ups x 20 IC. Then a Merkin ladder up the steps of NOMA, with 8 Merkins on the bottom step and 1 Merkin at the top. Back to the fountain for 10 box jumps, right leg step-ups x 20 IC, left leg step-ups x 20 IC. And back to the steps to repeat another Merkin ladder.

    Next, partner up for Dora 1-2-3. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s, while the other Pax runs around NOMA.

    Then we moseyed back to the flag, stopping halfway for some Mary. Flutter kicks x 20 IC, Hello Dolly x 20 IC, Dying cockroach x 20 IC. We ended back at the flag, and succeeded in our mission. We kept Amnesty’s sneakers dry. Count-off, Name-o-rama, announcements, intentions, and a prayer. Thanks for letting me lead.

  • In the Morning when you Rise Unwillingly – WHO DAT!

    In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.

    This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?

    After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.

    Warmup:

    SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.

    The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.

    First St[WHO DAT!]ation:

    And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.

    Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:

    5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.

    Second Station

    Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.

    11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.

    Finale

    Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.

    We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.

    Total Who Dat Count: At least 10

    Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.

    Thanks for letting me Q. – Kuch

  • Championship Monday

    Championship Monday

    Clemson vs Alabama
    January 7th, 2019

    For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:

    Image result for work like a champion everyday

    Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:

    Image result for work like a champion everyday alabama

    So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.

    Warm-Up

    SSH X 18…no make that 20.

    Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.

    Mountain Climbers X 25

    Arm Circles X 10 (forwards and backwards)

    The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.

    Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…

    Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…

    Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…

    Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…

    You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.

    The Thang

    Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:

    Curls X 250

    Squats X 200

    Rows X 150

    Shoulder Presses X 100

    Burpees X 50

    One Pax member works while the other Pax member runs a 40-yard dash and back.

    Cowbell and KimChi finished early rewarding all who finished 100 LBCs.

    Post-Thang

    The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).

    Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).

    Return Rock and mosey back to flag.

    “We still have two minutes. On your six.”

    Flutter Kicks X 20

    Penguins X 25

    “We still have 30 seconds. I paid for 45 minutes,” said Rev Sox

    5 Burpees OYO

    COUNTERAMA

    NAMERAMA– Welcome FNG Rougarou (from Cajun Country)

    COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.

    Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.

  • Christmas Leftovers

    The day after Christmas tends to be a bit dreary.  The excitement is over, parties are done, no more chances to wear that tacky sweater, and back to work for many.  Folks are sluggish after enjoying lots of holiday cheer, which seemed to be the case for the F3 NOLA PAX since no one signed up to lead The Foundry, including myself.  Even after some feelers were thrown out on the group chat, no one was answering the call.  So in the last hour, YHC felt the he could take one for the team, kinda like eating those Christmas dinner leftovers that no one else wanted.  Surely someone would be there in the gloom to help me polish off Aunt Peggy’s bland dressing and that smoked turkey that cousin Bill infused with too much cayenne.  So as the clock neared 5:30am, it appeared we’d have a table for 5 in City Park.  Nothing special in store, just a hodgepodge of exercises and circuits that we’d figure out as the morning progressed. 


    Mosey down RM with a warmup pit stop:  Hillbillies x20, WM x10, AC x20, ISW x20, Plankroll x20, Merkins x10


    Stop #2 – The Baby Foundry:  5 stations, 2 rounds of Pull Ups, LBC, Dips, Hanging Knees Ups, Lateral Step Ups/Overs x20 (timer)

     
    Stop #3 – The Foundry:  Round 1 included partner assist Pull Ups x2 rounds with WWII Sit Ups x15 (timer).  Round 2 came together on the fly…Body Rows, Hanging Knee Ups, Squats x25 (timer) 


    Stop #4 – The Practice Track:  Line up for for some to-and-fro Bear Crawls, Lateral Lunge, Inchworm, Crabwalks, and Kongs. 


    Then a mosey back to the flag with no time for dessert. 
    COT to cap things off. 


    The PAX enjoyed some good F2 on the moseys throughout the workout as we recapped holiday events and got the morning off to a good start. 


    Tool  

  • God Make you Mighty, Gentlemen!

    This was my birthday Q (51 yrs old) and I wanted to make it special for the PAX NOLA. As Christmas day is tomorrow, I wanted to not only strengthen the body but also strengthen the mind as well. As I was thinking about the direction I wanted to go in the Christmas Eve themed workout, I realized that we already done a couple of 12 days of Christmas beatdowns and desired to go a different route. During the Christmas holiday season, the pace of life slows down enough for me to be more contempletive and I have more time to read. As I was reading a book by Ace Collins called ‘Stories behind the best-loved songs of Christmas‘, I came across the ‘real’ history of God Rest Ye Merry Gentleman which fit the theme of the beatdown today. Here is an excerpt.

    “When people today say “Merry Christmas!” the word merry means “happy.” When “God Rest Ye Merry Gentlemen” was written, merry had a very different meaning. Robin Hood’s Merry Men might have been happy, but the merry that described them meant ‘great and “mighty.” Thus in the 15th century (Middle Ages), a strong army was a merry army, a great singer was a merry singer, and a mighty ruler was a merry ruler….the word rest in the title means to ‘make’ or ‘keep’. As the angel told the shepherds, “I bring you good news of great joy.” That joy and the power of faith can be felt and experienced in every note and word of “God Rest Ye Merry Gentlemen.” You just have to know how to translate the words into the language of the day in order to have a very ‘Mighty Christmas!”

    WARMUP

    Run over to the field by the rock pile and proceed with the following

    51 SSH x IC, 20 Imperial Squat Walkers x IC, 10 Abe Vigodas x IC, 10 Arm Circles x IC (Forward and Backward), 20 J-Los x IC

    THE THANG

    I instruct the PAX to get a medium sized rock and we head to the football field for Bearicides. Because we had 15 men, I had to break the groups up into 3s. We line up on the sideline and PAX 1 and 2 perform 100 lunges, 150 goblet squats and 100 straight leg deadlifts. Meanwhile, PAX 3 bear crawls out and pushes the rock forward to the middle of the field then bear crawls back while continuing to push the rock.

    After the bearicides, we did a Febreeze. This exercise consists of WW2 situps followed by air presses with feet 6 inches off the ground while in a sit up position. The count was 2 situps / 10 air presses, 3 situps / 20 air presses…all the way up to 5 situps / 51 air presses. Whew….that hurt!

    Running out of time we did a Jack Webb with a rock press up to 7 merkins / 14 rock presses.

    Time is running out so we put our rocks back and mosey back to the virtual flag.

    COUNTOFF, NAMERAMA AND COT

    Prayers for peace, hope and healing for Brad Brechtel, Hawg’s mom, Disclaimer’s 2.2 and all the intentions we hold in our hearts. Truly honored to be leading such a great group of men looking to get stronger physically, relationally and spiritually! Many blessings to you and yours this Christmas Season!