F3 New Orleans

Tag: Green Screen

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!