F3 New Orleans

Tag: false start

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Welcome Blue Suede from Omaha

    Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.

    Ran to the big field across from the zoo for COP 1:

    9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20

    Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.

    Ran to the Hill

    At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.

    Ran to the FLY beach and did a quick Q school.

    Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.

    Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.

    Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!

    COT: Prayed for something for which we are grateful. Each pax named something.

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Better Late Than Never

    A little behind the times, apologies.

    Run and warm up at bandstand

    Side Straddle hop x 25

    Arm Circles x 10

    Backwards arm circles x 10

    Peter Parker x 20

    Parker Peter x 20

    Run down alley to Track

    Jog/Sprint alternating between the running men to Row Bars

    @Bars:

    4 Groups:

    10 Burpees: Count

    Jump Lunges

    LBCs

    Rows

    2 Line Indian Run To fountain

    Box Jumps x 15

    Dips x 15

    Right and Left Leg Power Ups x 20 each

    Jack Webb’s ascending to 10

    2 Line Indian Run to Pull-up Bars

    @Bars: 4 groups

    Murkins 15 count

    Dying Cockroach

    Pull-ups

    Hello Dolly

    Run to flag, Brushburn Named.

  • The oracle says…

    Dirty MacDeuce at a HUMID gloom at the Birdcage.

    Circle up for disclaimer then we mosey’d across the street to the soccer field.

    Standard warm up: SSH, Imp Walker Squats, Pickle Pounders, and LBCs x 20

    Then we mosey’d to the statue of John James Audubon to honor the man who we named our beatdown after – The Birdcage with a DIRTAY MAC.

    We ran the loops in front of the zoo all the way to magazine and back.

    One lap then low slow squats, merks, and lbcs x 12

    one lap = .33 miles

    Lap 2 – reg squats, staggard merks L, and roaches x 12

    Lap 3 – then lunges, staggard merks R, and hip dips L x 12

    Lap 4 then jump lunges, diamond merks and hip dips R x 12

    Long mosey back to the shelter by the FLAG.

    Busted out an exercise dice aka The Oracle.

    Random PAX threw the DICE at a wall – we got 30 Russian Twists, 30 Mtn Climbers, 20 Merks, 30 Russian Twists, and 30 Jump Lunges

    Then we circled up outside of the shelter – tried to EH the muscle dude with a bike. Low Country Crab x 20, and Lunge Walks x 20

    Back to the FLAG – a little early so we had a mini-plank o rama.

    Thanks for the opportunity to lead!

    RY

  • New Challenge – The 69ers

    Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.

    Warm-up
    19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:

    Toe Touches x 10 IC
    SSHs x 20 IC
    forward arm circles x 10 IC
    reverse arm circles x 10 IC
    Hill Billies x 20 IC
    Mountain Climbers x 20 IC

    Introduction of the 69ers

    Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.

    While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:

    LBCs x 20 IC
    Hello Dolly x 20 IC
    Dying Cockroach x 20 IC

    Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.

    King Kong.

  • Call to the Post

    Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.

    WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.

    • Windmills IC x 20  
    • SSH IC x 25 (There are 25 3 year olds in the Derby this year)
    • Imperial Walkers IC x 25
    • Turfgrabbers IC x 10
    • More stretching

    Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed.  The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute.  Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby.
    Reconvened at Magazine St.  LBCs and Planks until all the PAX arrived.

    THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.

    • 75 (1875 first year of the Derby)  Burpees
    • 91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
    • 150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)

    YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.


  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!

  • #42

    Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.

    “Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”

    No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.

    • Brief mosey to Tulane’s front yard for an oval warmup
      • Side Straddle Hop x 25
      • Imperial Walker Squats x 20
      • Arm Circles Forward/Back x 15
    • Mosey to top of the Mountain via the stairs
      • 11’s comprised of Leg Raises and Burpees
      • LBC’s OYO to wait for the 6
      • Merkins x 10
    • Mosey down the Mountain to Touchdown Jesus via stairs
      • Pax formed groups of 3
      • Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
      • DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
      • Merkins x 10
      • Dying Cockroach x 20

    “This ain’t fun. But you watch me, I’ll get it done.”

    It sure ain’t always fun, but it’s worth it.

    I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”

    Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives

  • Choppa Style or just 60-45-30

    I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.

    28 PAX posted – It was a chilly 44 degrees but decent weather.

    Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.

    We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.

    Then we ran a lap in Oak Alley and back.

    Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats

    60 secs Merks, 60 sec Plank Walk, 60 sec Jump Squats , 20 sec rest

    Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest

    Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest

    That was one full – exercise group.

    After that we did a long mosey up Oak Alley around the golf course and back to the bandstand

    We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.

    Pushed it up Oak Alley for another lap.

    Back to the shelter for one last 60-45-30.

    We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs

    After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE

    Play the song CHOPPA STYLE

    When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.

    Hopefully I get someone to let me do this in the next week!

    Always a pleasure to lead in the GLOOM!