F3 New Orleans

Tag: Gatsby

  • “Modify only if you need to, not cause you want to”

    “Success isn’t always about ‘greatness’.  It’s about consistency.  Consistent hard work gains success.  Greatness will come.”   -Dwayne “The Rock” Johnson 

    Another fine Saturday at the Muscleship on 6/22.  Fifteen PAX trickled in to start the day off right and get their sweaty fix.  With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc.  Here’s what we did:  

    Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea

    Mosey toward the Refinery with a pit stop for:  plank, Merkins x10, plank, Merkins x5

    The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate       “Modify only if you need to, not cause you want to”         Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers         Round 2 – Rinse and repeat        Break for a breather and some motivational experts compliments of Google and The Rock         Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge        Round 4 – Rinse and repeat

    Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for:  Plank, Plank Jacks, & Merkins

    Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs 

    Then back to the NOMA lawn for some back and core work:  Indian Bear Crawl,  LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls

    COT to seal the deal.  Welcome FNG Snowbird who was EH’d by Gatsby.   

    Always great to lead and always great to grind through another F3 workout.  Sorry for the delayed backblast. 

    Tool 

  • Fly and Die

    Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!

    Good luck to PEPPA who has his first flights for Southwest this afternoon.

    A good morning then jog over to WPM.

    Disclaimer on the MTN.

    SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20

    Up the stairs to the top of WPM

    On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.

    Did Squats with Sally DOWN/ UP – (FLower by Moby)

    Then another stair loop

    Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack

    Then we did another loop on the stairs.

    At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.

    Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.

    Down to the FLAG and circle up.

    COT–prayed for our deployed and committed to being better men

  • Celebrating the Real Independence Day

    Celebrating the Real Independence Day

    On July 2, 1776, 13 hardheaded colonies stomped all over their British lords by approving a resolution of independence from Great Britain. YHC’s ancestor John Adams predicted that on July 2nd every year, America would forever celebrate the anniversary of that day with great festivals of pomp and parade, shews, games, sports, guns, bells, bonfires, and illumination from one end of the continent to the other.

    Alas, Americans now celebrate July 4th when the declaration was signed not voted on. As a descendant of the Adams, YHC led the 610 Stomp in a festive July 2nd celebration this morning.

    The 21 men of the Stomp took place in the first ever July 2nd Independence Day Race. A 13 lap race on the City Park Practice Track in honor of the 13 original colonies. The race of 3.25 miles was won by Smooth with a second place finish by Screw Top. May their names be forever remembered in F3NOLA lore. Once 13 men finished the 13 laps, the race was called so the Pax could play one more game in celebration of the Nation’s independence.

    The Pax ran over to the football field for a good old fashioned game of American football. Smooth and Screw Top served as our captains for a school yard pick. Following sloppy play by the QBs, two interceptions and a turnover on downs, team Smooth scored the only touchdown of the game to seal the victory 6-0 in celebration of America!

    The Pax ran back to the flag for the Count Off, Name-O-Rama, Announcements, and Intentions. Welcome to F3NOLA to our FNG, Uncle Si!

    Happy Birthday America! May you have 243 more!

    – Rev Sox

  • Rev Sox is not winning immunity

    Called to fill in for Darkwing Duck (YHC continues to anxiously awaits his VQ when F3NOLA will truly get dangerous for the first time), YHC set out to lead a traditional slow-paced no running workout for the Pax at the Uptowner. Disclaimer was given and we were off.

    Warm-Up

    SSH – 27

    Hillbillies – 20

    Inchworms – 10

    Side lunges – 15

    LSS – 20

    The Thang

    Purgatory

    The Pax grabbed our rocks for the morning and walked past the first baseball field to spend a little time in purgatory. This is YHC’s new name for a workout created by Triple Shift. While holding your coupon drop to one knee, then down on both knees, get back up one foot at a time. Once up, take one lunge step with each leg. Repeat until the Pax crosses the field to the tree line.

    Pull-ups

    The Pax took our rocks to the playground for two pull-up races. We split into two teams of 3. Starting with the largest team member and ending with the smallest, each person did 3 pull-ups, went to the back of the line, then each did 2 and finished with each doing a single pull-up. The first team to finish wins.

    Team awesome (Gatsby, Boo Boo, and Rev Sox) narrowly beat team not awesome (Rougarou, Hand Grenada, Vanilla) in the race.

    The second race was dead man hangs. This competition was based on which team could hang the longest. The team members not hanging did rows and curls with their rocks while waiting. YHC learned that he would never win immunity challenges in Survivor this morning. Boo Boo hung a long time allowing YHC to have a massive time advantage against Vanilla as the last person on each team to hang. This should have been a second easy win for team awesome against team not awesome. YHC just didn’t have the strength of will to hang longer than Vanilla giving team not awesome the win. (YHC has yet another reason to never apply to be on Survivor.)

    Partner Work

    The Pax partnered up for some Partner Shrugs (20 count) and Partner Curls (20 count). Then as partners the Pax went for 20 underdogs underneath the swings.

    People’s Chair

    The Pax took our rocks and sat down on the tennis court fences for 3 sitting session. Each sit came with curls in cadence (15, 10, 6).

    Mary

    Wife Pleasers – 20

    O Dolly – 15

    Penguins – 15

    LBC – 20

    Hello Dolly – 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and prayer

    Thanks for the opportunity to lead, it’s been a while since YHC had the opportunity at the Uptowner.

    Rev Sox

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • 1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

    Warm Up

    Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

    The Thang

    Run out of parking lot and go right to running path

    1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
    2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
    3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
    4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
    • Scapular Pull ups with full arm extension AMRAP
    • Burpees AMRAP
    • Pull ups with full arm ur extension x 10 as timer
    • Squats low n hold as long as possible

    5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

    6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


    7. Continue to Flag (1.7 mile mark)

    COT

    We went through countoff, namearama and announcements:

    1. Read Yankee’s e-mail
    2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
    3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
    4. Gnarley Nutria July 17th
    5. Summer Race Series July 24th
    6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
    7. Aug 3rd F3 F2 Picnic!!!!
    8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
    9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

    Thank you

    Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!

  • Who signed up the Q and didn’t tell him?

    Okwata was missing it’s Q this AM

    We showed up in the gloom but were missing our Q who never attends Okwata and has never Q’d but was signed up for his VQ

    This group of gentleman stepped right up starting with @High Rise leading the warm up and stretches.

    Thanks to all who jumped in to lead when called upon.

    The mini H8 included running backwards up the hill, bear crawl across at the top, run down the hill with burpees, dying cockroaches, Freddie Mercuries & LBC’s at the four corners.

    Bread Sticks then lead us on levie runs with burpees & Merkins.

    We then were lead in the Motivator, aka the dance 😉 by our Birmingham guest, Ethanol. The Motivator is a deconstructed side straddle hop into 4 parts. A hop, separated legs, arms 1/2 way up, arms overhead. One of each, two of each, three of each … up to 10 of each… I imagine you will see the Motivator again.

    During The Motivator by Ethanol from Birmingham, there was a siting of Rudy & Hawg on their mosey heckling us for being a new dance Krewe.

    We then closed the exercise portion of our morning with Mary.

    Announcements included Gnarley Nutria, Summer Race Series, our Family F2 event & RED shirt pre-orders.

    We closed with our COT with intentions & gratitude!

    Thank you for allowing me to step in and step up

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • 11’s at Popeyes

    YHC was excited for his second  Q at Popeyes and had a decided to use the vast opportunities that the parks has to offer for some 11’s.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 25

    Seal Jacks x 20

    Grass Grabbers x 20

    Plank Jacks x 20

    Arm Circles x 10 forward and x 10 backwards

    Smurf Jacks x20

    Wind Mills x 10

    The Thang

    Two rounds of 11’s kicked things off using the cement wall around the lagoon.

    Round 1

    10 right leg step ups at one end run across the green space and 1 LBC on the other side. Run back to the start for 9 right leg set ups over to the other side for 2 LBC’s.  8 right leg step us/3 LBC’s and so on.

    Round 2

    10 left leg step ups at one end run across the green space and 1 dip on the other side. Run back to the start for 9 left leg set ups over to the other side for 2 dips.  8 left leg step us/3 LBC’s and so on.

    Still have some time for so more fun and YHC called out an Indian Run with no real destination in sight and the PAX naturally had some fun with no set destination. Finally we made it to the exercise equipment for two rounds of 5 pull ups as the timer with merkins and squats the exercises until the timer completed his 5 pull ups.  Thanks to Hawg for calling our various merkin and squats so not to do the same repetition twice.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  War Eagle and Kenna Brah closed out with a prayer and some reflection.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.