F3 New Orleans

Tag: Disclaimer

  • The Gap and the Gain – from Triple Shift

    Date: May 15th, 2023
    Location: Rock City
    Weather: 71 % humidity and 75 degrees

    With all the ChatGPT generated backblasts hitting Slack, I wanted to go old school and work on my memory, thinking and writing skills. With Fracsac out of town, he asked me to pick up his Q and I gladly said ‘yes’. My goal for this year is to hit 250 workouts and Q at least 2 times a month. Needless to say, I’m missing the mark. Which leads me to the title of my backblast. I’ll explain at the end.

    Warm-Up: It’s 5:30am, I give the disclaimer and the five core principles. We headed to the rockpile and then out to the football field. Circle up on me and I give instructions that this will be a slow cadence session to focus on the ‘TUT’ or time under tension principle. We start off with 10 – 6 count man makers with the rock. Looking back, I should have made it a 8 count man maker. Next up is 15 – Low Slow Squats, 30 SSH, 10 Peter Parkers (LSC – Low Slow Cadence), 10 Shoulder Taps – LSC, 10 Parker Peters – LSC and finally 10 Floyd Mayweathers – LSC.
    The Thang: Because partner workouts always push us, I start off with Catch Me If You Can around the 400-meter track. Partner 1 runs backwards, and Partner 2 drops and does three burpees and sprints to partner 1 and tags him. They flip flop their exercises until they complete one lap. Plank up for the 6 or pick them up.
    The Thang 2: Partner workout on the football field. Partner one bear crawls out and partner 2 does 5 goblets squats with the rock then runs to tag partner 1. They flip flop the exercises until they get to the other goal line. To get back, partner 1 lunge walks and partner 2 does 10 overhead presses then runs to tag partner 1. They flip flop their exercises until they get back to the original goal line.
    With a little time left, I incorporated a modified Jack Webb with the rock. One hand release merkin with 2 overhead presses with the rock. We work our way up to 5 hand release merkins and 10 overhead presses. Back to the rock pile and just enough time for some Mary in a low slow cadence. 15 Big Boy Sit-ups, 10 Flutter Kicks, 10 Dying Cockroaches, 10 get ups (lie on the ground and get up without using your hands or arms then lay back down). Horses to the barn with Disclaimer as the winner…for now.
    Countoff, Namerama, and COT: Prayed for the men with friends that are ill and the ones that are suffering with loss.
    NMM – I shared some of the insights that I gained from reading the book “The Gap and the Gain”. I for one was always looking to accomplish a goal and when I reached that goal, it never brought lasting happiness. And on the many occasions where I missed my self-imposed goal, I thought of myself as ‘less than’, a failure, not good enough or not worthy. That’s called the Gap. The space between where we want to be and where we are. Simply put, a mindset stuck in the Gap is never a good place. In contrast, the gain is the area where we came from. Your starting line, your starting weight, your starting fitness level, your starting financial situation, etc. Comparison with others breeds discontent. Comparison with where you started breeds hope and contentment.
    Godliness with contentment is great gain – Apostle Paul

    Conclusion: The F3 NOLA workout at Rock City was an incredible experience that pushed us beyond our limits and strengthened our bonds of brotherhood. The combination of challenging exercises, beautiful surroundings, and the unwavering support of our fellow PAX created a memorable and uplifting morning. We left Rock City feeling accomplished, energized, and ready to take on any challenge. (This paragraph is ChatGPT)

  • No OYO – Teamwork – March Mental Awareness – from Hokie

    YHC awakened to the sound of rain which does not align with dry feet

    I then arrived at The Uptowner with a sparse crowd as 0530 approached

    YHC announced March as Mental Awareness Month and started warm ups with TWO slow Vigodas… there were twice as many suicides as murders… that is scary!

    We then were surprised as a carload of 6 appeared so we once again implored the Pax to reach out and check on folks this month

    Positive Mental Awareness Beatdown

    Bogey
    Buxton
    Disclaimer
    Fast Tax
    Heisenberg
    Hokie
    Mahatma
    Spidie (FNG at beginning of our workout)
    Super Dooper Cooper
    Tenderloin
    The Architect
    T-Rex

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    TToe to Y x 14 – LA ranked 14th Highest Prevalence of Mental Illness (that is up from 18th)

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY. Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled.

    Pax 1 will run across field while Pax 2 starts exercise…. With a twist…. I set 11 alarms, whenever the alarm sounds, we ALL do Burpees until Mahatma announces he is finished then continue…

    Round 1 –

    50,000,000 adult Americans experienced mental illness

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 –

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Burpees
    160 Stars each leg (2 is 1)

    This resulted in 110 -ish burpees at alarm settings (at least for Mahatma) plus 33- ish each Pax

    I love each of you! Mental battles are real and there is no reason to feel ashamed! Please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

    Special thank you to all who endured and to our three single digit Pax… Super Duper Cooper, T-Rex and Spidey (our newest and youngest Pax!)

  • The End is a New Beginning – from Mahatma

    New Years Eve 2022
    Warm up X 22
    Or 11 then 11
    Scantron stretching
    SSH
    AbVagooda
    Cherry Pickers
    Mnt Man Poopers

    11 silent – keep silent and thoughts focused on following the Q as to transition to exercises:
    SSH
    Bend and thrust
    Merkins
    High plank
    Plank Ups
    VUps
    Repeat continuously until 11 minute alarm

    365
    3 Deconstructed Burpee (slow to Qs cadence)
    6 Box Jumps
    5 rounds

    Red Barchetta h

    365
    3 Merkins
    6 Donkey Kick
    5 Rounds

    2 rounds of Indian Merkin (T-Rex helped to lead his team to “a” win)
    Losers 5 burpees

    Stretching and Mary
    Obviously there was some mumble chatter as to athletic stretching?!
    X Factor
    Gas pumper

    COT
    The end has always been the beginning
    Cheers to looking forward into 2023

    F3 note – Catfish experience: In NOLA you may consider hiding your keys other than top of your tire, rim or tailpipe.

  • Toilet Paper Recall – from Disclaimer

    21 pax showed up for a Charmin/Disclaimer Que

    Charmin led us out to the football field for a warm-up that included:
    SSH x 21
    Monkey Humpers x 15
    Mountain Man Poopers x 10-15 based on vive
    Hillbillies x 10-15 same as MMP’s
    Hairy Rockettes x 10

    Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).

    25 mins total time of work (stay together as a team….every complete the work)
    -800 meter run
    -25 pull-ups
    -50 merkins
    -75 air squats

    The goal was two complete at least two rounds.

    We had a bunch of people finished two rounds (good sign for the murph coming up!)

    After that we ran in over to the rock pile.

    -Shoulder press, bicep curls, tricep extensions overhead
    15,15,15 hold your rock until the group finishes

    5 burpees

    Repeat same exercises 12 reps of each hold rock until everyone finishes

    10 ROCK on swings

    Repeat same exercises 9 reps of each hold rock until everyone finishes

    5 burpee rock ground to overhead press (I looks and feels like it sounds!)

    Indian run ( which was more of an Indian sprint back to the flag)

  • Primarily Chest – from Mahatma

    Short Disclaimer

    Mosey to the Dark track

    Warm up
    SS
    Side Lunge
    AbVagoda
    Mnt Man Pooper
    Mnt Climbers
    Febreeze

    Line up along the width of the pad:
    2-6-10
    Bear crawl out 5 yards 2 – 2 double unders 2 merkins 2 plank jack then 5 yrd bear crawl then 6 of each another 10 yrds then 10 of each – plank for the 6

    Now

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    30 second “pause” at 7 and finish YHC modified the merkins from knees – this was the 2nd time YHC attempted and it was no easier then the 1st.

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to opposite side of field
    7 v ups and 1 burpee
    then back across again to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Circle up for ring of 63 merkins

    Mary:
    Gas Pumpers
    Leg Lifts
    Star
    High Plank with Merkins built in 1:30

    Short stretch then finish 10 burpees in 1 minutes (EZ).

    Head back to the flag

    COT

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG

  • The Inaugural Burpee C-Note Uptowner – from Rudy

    Our illustrious (or infamous?) site Q, Bolt, advised YHC that starting this week there is a new plan for The Uptowner. This new plan involved “Get Down, Get Up” and “Make Frac really happy!”. Yup, we all guessed it. Burpees. The BC Uptowner. Burpee C-Note. 100 Burpees need to get folded into the workout. So YHC thought and thought and thought. How could we possibly get 100 burpees in over 45 minutes? HOW?

    PAX (some who knew of this new plan, and some that were blissfully ignorant – Pai Gow asking whether it was too late to go to The Goldmine) appeared in the gloom around Vagabond’s 14 foot flag. Welcome back Charmin – great to see you becoming a regular! Scantron shows up with The Wood. Seriously, this time. Not Hawgcycle’s “toothpick”. But a real log. 9 PAX heard the disclaimer (including post-hate Disclaimer, arriving “on-time, millenial style”, but NOT including the aforementioned Frac). And we were off.

    Circle up for warmup. Some stretching. Welcome Mambi! 10 PAX.

    SSH x42: 42nd day of 2022. On this Day – 42:1 longshot Buster Douglas KOs Mike Tyson in 1992.

    Elbow Plank for 2 minutes, as PAX discuss whether Charmin (27 yo) or Disclaimer (30 yo) even know who “Mike Tyson” was (besides being a movie star). Bolt produces wildly funny and 100% inappropriate joke that will not be repeated here.

    Thing 1: Lucky 7s. Alas, the morning temperature was 44 degrees. So the Lucky Bear outfit stayed home (only appears at 40 degrees and under), much to Hokie Pokey’s disappointment. But we’ll repeat the drill. 7 minutes of 7 burpees on the minute, complete the minute with an exercise that YHC calls out. The resting is at the end. Half-way through, Macgyver appears – 11 PAX! Last round includes 8 burpees, so we get an even 50. Halfway home.

    Mosey to the gym. Mambi and Macgyver nominated to haul the log. Mambi unceremoniously throws it at YHC’s feet upon arrival. Grab some wall. Donkey Kicks and Shoulder Taps (with feet up on the wall). 3 rounds of 10 x 10 each. Shoulders are burning. Lets keep that going.

    Mosey to the gym steps. YHC has called this “The Italians scaling the Alps”. Up the stairs, 5 merkins at the top, then job to the bottom and plank. How do we go up the stairs? Bear Crawl, Crab Walk, Crawl Bear, Walk Crab. Then we gotta go down the Alps. So do the same, only in reverse order. YHC thanks Hawgcycle for the inspiration of doing something as dumb as Walk Crab up a hill. Other pax do not thank Hawg, but instead throw verbal insults at him.

    Back to the Field. Repeat Lucky 7s to get the rest of the way to 100 burpees. Halfway through, Hawg decides to quit and head home. Sorry if this was too hard for you. The other 10 PAX slog through to the finish line.

    28 J Los and 25 Penguins round out the day. Mosey back to the flag for our COT.

  • I Think We Needed Our Heads Examined – from Fast Tax

    Six of F3 Nola’s finest displayed their true grit and stalwart character when they braved the subarctic temperatures and gale force winds to participate in another round of Battle Frisburpee at the Uptowner on Friday. Okay, maybe not gale-force winds and sub-arctic temperatures but it was 36F with light rain and a wind chill of 28.

    After a hasty disclaimer, we moseyed to the driest part of the field for warmups, each of us quietly thinking to ourselves that we should have our head examined…

    Warmups:
    Grass Grabbers, SSH, Bat Wings with MNC. YHC ditched the Swan Dives b/c that would involve getting wetter than we needed to.

    Unwilling to jump right into the highly anticipated main event but trying to keep us warm, YHC kicked things off with Catch Me If You Can:
    PAX partner up. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does Merkins while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from Merkins to Crab Merkins.

    Wanting to give the PAX some practice throwing the frisbee in the gale force winds, YHC selected Go Fetch as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, then back to lunge walk b/c it is too frickin wet and cold for bear crawls.

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Team 1: Fast Tax, Hand Grenada, Charmin
    Team 2: Bogie, Mahatma, Disclaimer

    After a recitation of the rules for those PAX who were new to the game, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team and a lot more burpees were required due to the wind catching the Frisbee and PAXs’ hands being too frozen to function very well.

    The game was tied with 3 minutes to go as the rain started to come down again. Marshaling their reserves, Team 1 (primarily Charmin & Hand Grenada b/c YHC was done in by that point) adroitly and tactically moved the Frisbee down the field to score the final point, winning the game 2-1.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

  • Hawg and the Dummies – from Rev Sox

    The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.

    The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.