F3 New Orleans

Tag: King Kong

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • ROYAL RUN #2 2019

    We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.

    A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.

    Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.

    Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended

    Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.

    As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.

    We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.

    Happy Mardi Gras!

    Hail Rex!



  • Nutria? Is it gnarly? Nope a beaver!

    Desperate to burn some king cake and booze, I decided to Q on ASH Wednesday so that I could beginning the healing process and recovery post-Mardi Gras. I wanted to start things off right with a nice little beatdown to get the ball rolling the right direction.

    IT was a very cold 37 degrees and windy to start. I like to remind myself that they have 0 degree beatdowns in Pennsylvania and Minnesota but it doesn’t make me warm up.

    We started off with a quick mosey over by the zoo. At the zoo we did a basic circle of pain warm up: SSH x 20, Reg Squats, x 20, Merks x 15, Mtn Climbers x 20, Peter Parkers x 20 On the way to this COP we lost GSpot- Nature calls when nature calls. We also gained 9 lives – meow!

    Then we mosey’d to Audubon Statue. Here we did 20 Dips – did a lap, 20 dips did a lap, and 20 dips and did a lap. So 20-20-20.

    After that we mosey’d up to the riverview at the FLY. Here there was all kinds of wildlife in the river. Probably a nutria. Angie’s swears it was a beaver. or a river otter or an eel or a snake.

    At the river we did a ring of fire. Merks and bear crawls.

    Then we did a mosey over the hill. At the hill Mariah was 100% sure he saw a fox but as we approached it was evident that it was NOT a fox but rather a cat. A huge cat but a cat. Not a jaguar.

    At the hill we did 20 hillbillies and then 19 low country crabs – 18-17-16-15-14-13-12-11. Evens were hillbillies and odds were crabs.

    Then we did a long MOSEY to Nip/Tuck’s pimp station. Guys did a BLIMPS and wait for the 6. Once the 6 arrived we all waited in plank while each PAX did pullups AMRAMP.

    After we got through the entire PAX we mosey’d back to the flag – we had an extra minute for a mission impossible plank.

    Thanks to the PAX for putting up with me.

    See you in the gloom.

  • The 4th F is for “Fun”

    The 4th F is for “Fun”

    The early moring parade goers in Mid-City were treated to some sweet F3 eye candy on Saturday for the 4th annual Mardi Gras Mambo aka Endymion Run.  Our krewe consited of 22 PAX eager to start the day off right and get in the carnival spirit.  YHC had stewed on some new ideas for the past month and decided to incorporate a “float” consisting of a jogging stroller and boom box to be pushed along the route blarring some good ole Mardi Gras music to get the juices flowing.  Some festive chatter started as the Dr. John and Professor Longhair tunes came on.  Here’s a recap of our parade: 

    Warmup near The Peristyle:  IW, Lunges, WM, SSH with “bead wave” capped off with the tradional Mardi Gras Mambo song providing the guidance for 2+ minutes of syncronized planking, merkins, and plankjacks….always a crowd pleaser!  We followed with a mosey to City Park Ave and N. Olympia and stopped to go over the gameplan for the run topped off with burpees x10, just because.   

    Route Run – Leg #1:  Run at your own pace down Orleans trying to stay in clusters.  The float/stroller acted as the kaboose and stayed in the rear, similar to the speaker trucks following the Dance Connection, minus the purple fishnets.  Once at Carrollton, turn around and sweep the six.  T-claps to the PAX for taking turns pushing the float and also to the guys carrying two F3 shovel flags….Merica!!!  Lots of intrigued and possibly jealous onlookers wishing they were running with us. 

    Route Run – Leg #2:  Right on Carrollton all the way to Canal, at you own pace, sweep the six.  The motivational cheers from the spot watchers kept coming. 

    Route Run – Leg #3:  Back down Carrollton to Orleans veering off to the neutral ground for a COP.  Some grumbling was heard when YHC started with LSS x20, PP x25, ISW x20, and Plankorama w/Merkins.  Everyone survived and the moseying resumed.    

    Route Run – Leg #4:  Run back on Orleans to our starting point on N. Olympia, sweep the six.  Good to see lots of other running groups out there…”Happy Mardi Gras” and high fives were being dolled out right and left.  Might even try to work in some beads for next year. 

    Lagniappe Leg #5:  Once back along City Park Ave, we had enough time to take the long way back along Marconi for a peek at the floats, before heading back to the Great Lawn.  A few guys were able to modify the run with a shortcut.

    Great Lawn:  YHC wanted to make sure all PAX were ready for the rest of MG season and in stellar bead catching/throwing shape, so out came a bag of beads stashed in the bushes.  All PAX grabbed a good bead to throw and parterned up for “Bead Burpees” consisting of throwing beads 15 yards away to your partner, alternating with burpees.  This was not well received by the PAX, I’m guessing due to the sloppy terrain and the presumption that we were only going to run that moring.  After a minute of some hideousness with Bead Burpees, YHC felt the need to cut it short and move on to something more challenging.  Next up we did a bead throw and bear crawl circuit across the lawn, followed by a lunge walk and bead throw back.

    Mary:  After getting rid of the beads, we had enought time left to knock out LBC x20, Flutter Kicks x30, and Plankorama. 

    COT:  YHC was a tad woozy and run-drunk at this point so not sure of all the announcements and intentions.  We did pray for, among other things, a safe Mardi Gras weekened.  We also called out Amnesty for yet again missing the annual event he co-fathered. YHC forgot to mention that we consider striving to avoid over indulging this Mardi Gras season and instead focus on making the most of our time with family, friends, or perhaps ourselves, whether that be at a parade or elsewhere.  While pigging out and/or getting hammered may be something many of us have been guilty of during the carnival season, we should consider throttling that back on the guilty pleasures and possibly replace them with something more meaningful and healthy….just a thought.

    Thanks to the PAX for going along with my antics and helping to bring in the 4th “F”….FUN!     

    Tool          

  • But under the circumstances I’ll settle for anywhere.

    A nice brisk, soggy Monday morning in the park working off the copious amount of popeyes consumed over the weekend. 11 pax gathered for the disclaimer then a mosey to bandstand.

    At the bandstand: SSH x20, MDC x10, FAC x10, RAC x10, PP x20, PP x20, MC x20, SJ x20

    Mosey back to track with Medulla taking a extremely quick detour to the pristine facilities in the shelter.

    On the track: Burpee at the running man going up by one to the 9th man: 45 total burpees

    Three groups, three rotations at the rows: 1) rows, 12 squat jumps & flutter kicks, 2) rows, 12 Bobby Hurleys, & hello dollys, 3) rows, 12 LLS & RFMs – (after the 1st rotation a nice old lady ask if we wanted to “kiss down there” – unsure if she was looking for a good time or referring to her dog.) Nevertheless, the pax & especially the Q trudged back to the track a bit confused.

    At the track: Reverse it: Running backwards to each running man 8 burpees down to 1, total of 36 burpees

    At the row of lights, a quick two minute plank-o-rama

    Mosey to the shelter for some bench work: RLSU x20, Dips x15, RLPU x20 (with an O face halt), Incline merkins x10, LLSU x20, Dips x15, LLPU x20

    Finished with Mary: RT x20, Eblow plank PP x20, Scissors x20 & Crunchy Frog x20

    At the flag: count-off, name-o-rama, & prayer

    Good start to the week…thanks

  • And so it begins…

    Yes, yes, YHC recognizes that Mardi Gras festivities started several weeks ago now (Hail Chewbacchus!), but it really starts in earnest today, Wednesday, with Nyx and Druids (geaux F3 Druids!).  Why don’t we get some work in so we don’t feel so guilty with what we are going to do to our bodies in the next week?  Oh, and we do need to get just a few more miles for RRR (looking at you F3 NOLA HNJ).  With a short disclaimer, off we go!

    Mosey to track form 2 columns:

    March to High Kicks till Q yells Halt then

    • IW I/C X15

    March to Butt Kicks till Q yells Halt then

    • Forward Arm Circles I/C X10 Reverse Arm Circles I/C X10

    High Kicks (aka Supreme Leader’s aka Kim Jong-Un’s aka Un’s till Q yells Halt then)

    • Hillbillies I/C X15

    Open Gates till Q yells Halt then

    • Self Love I/C X10

    All of the above were done in columns.

    Mosey in Columns to Row Workout station for:

    • 4 station-workout
      • 10 burpees is count
      • Plank Jacks
      • Rows
      • Peter Parkers

    Cycle through until PAX completes all stations.

    Indian Run to Fountain (watch out for ducks crossing) for:

    • Incline Merks I/C X15
    • SL Stand Ups LL Up I/C X8
    • Dips I/C X15
    • Decline Merks I/C X15
    • Dips I/C X15
    • SL Stand Ups RL UP I/C X8

    Indian Run to Middle Green for Jack Webbs I/C X11 (1 extra for Catfish)

    Back to track for Indian Run to Pull-Up Station

    10 Count Pull Ups

    • 10 Pull Ups is count
    • Jump Squats
    • LBC’s
    • SSH’s

    Cycle through until PAX completes all stations.

    Indian Run to Shelter

    • RL Step Ups I/C X10
    • LL Step Ups I/C X10

    Mosey around horseshoe back to flag.

    Count-Off, Name-o-rama, Announcements (lots of Mardi Gras-themed workouts coming up, Endymion Run, Death Star Trench Run on St. Charles on Sunday, Tsunami/Rex Run on Mardi Gras day), and Prayer.

    Thanks PAX for letting me lead.  Have a safe and happy Mardi Gras!

  • King Kong Escaped Audubon and Found His Way to Rock City

    Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.

    Warm-ups

    Circled up in the middle of the football field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)

    Seal Jacks x 20

    The Thang

    Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.

    Moseyed toward the field goal and performed 10 slow merkins IC.

    Moseyed back to the middle to the rocks and performed 10 manmakers OYO.

    Moseyed toward the other field goal and performed 20 plankjacks IC.

    Ran back to the middle and performed 15 low slow squats with the rock IC.

    Ran back toward the field goal and did 10 Cat Wine Mixer IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other field goal and did 20 Peter Parker IC.

    Jogged back to the middle and did 15 rows IC

    Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).

    Moseyed back to the middle and muscled up another 10 manmakers OYO.

    Moseyed toward the other field goal and did 20 Parker Peter IC.

    Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)

    Ran to the field goal and did 15 lunges IC.

    Ran back toward the middle and muscled up another 15 thrusters OYO.

    Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.

    To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.

    Round of Mary

    Everyone stayed in the middle of the football field and did the following exercises in cadence:

    LBCs x 20

    Flutterkicks x 15

    Hello Dolly x 15

    Dying Cockroach x 20

    Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.

    King Kong

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • Rocky Balboa at the Birdcage

    Rocky Balboa at the Birdcage

    Pre-Thang

    YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Imperial Walkers x 20

    Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

    The Thang

    Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

    Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

    Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

    Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

    Round of Mary & More

    Pax picked a spot on the benches at the Shelter and did the following in cadence:

    Slow Dips x 15

    Slow Derkins x 10

    Box Jumps x 20

    Dying Cockroach x 20

    Hello Dolly x 20

    Penguins x 20

    Flutter Kicks x 20

    Right Leg Step Up x 20

    Left Leg Step Up x 20

    Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

    King Kong