F3 New Orleans

Tag: Nacho Libre

  • Rock me like a…post tropical cyclone? – from Russo

    Pax of 11 braved the 14 mph gusts and one major squall lasting 3.4 minutes at Granny’s this morning. YHC arrived early to do a little chalk drawing of the day’s activities and Hammer was already ready to get going.

    Warm up (all IC, 10-15x each)
    – seal jacks
    – imperial walkers
    – cherry pickers
    – high knees
    – windmills
    – arm circles

    Thing before the Thang
    Never one to shy away from a good mosey (ahem), YHC led a slow mosey around the warehouse and back through Granny’s columns (where Hammer had flashbacks to 1986 in the Lakeside mall arcade lining his quarters up to challenge any and all comers to Centipede).

    In tribute to Shooter and his reluctance to get calf implants, Pax did calf raises up and down the pilot house (3 for each step).

    Thang
    Ladder: (A) 10 exercises, descending rep count from 10 to 1
    (B) 10 rounds
    (C) 10 different starting exercises, so theoretically 55 reps for each movement, 550 total (MATH!!!)
    (D) Rotate clockwise positioning so each person calls out the next rep count and exercise

    – merkins
    – scissor kicks
    – jump squats
    – crab cakes
    – plank jacks (2 is 1)
    – big boy sit-ups
    – sister Mary Catherine’s
    – monkey humpers
    – shoulder tap merkins
    – crunchy frogs

    Post-Thang Thing
    Continuing with the theme of 5 (at marked market position 55 as noted by Chewy), YHC fondly remembers when Arby’s would fill up a growing boy with their “5 for $5” so pax did 5 reps of 5 exercises
    – freak nastys
    – circle ups
    – groiners
    – leg raises
    – suicide squats

    A plank for a minute or so of remaining time closed us out.

    COT, count, name o Rama, and prayer wrapped things up.

    A few reminders:
    (1) FIA/F3 mixer this Thursday!
    (2) Jose is shooting for 15 at the A1C on Friday!
    (3) Gnarly Nutria is scheduled for 7/21
    (4) Planning trip to help out our brother Goose down in God’s other country (Thibodeaux) on 7/24

    BONUS set list from this morning:

    Nutshell – Alice In Chains
    Over the Hills and Far Away – Led Zepplin
    The Zoo – Scorpions
    Broken – Seether
    Money Talks – AC/DC
    Psycho Killer – Talking Heads
    Policy of Truth – Depeche Mode
    Wheels – Foo Fighters
    Little Things – Bush
    Dead Man’s Party – Oingo Boingo

    As always, thank you all for joining me, letting me lead, and helping with that task throughout, but mostly for continuing to entertain me as we make sweat angels. SYITG

  • Nacho normal Grandmas house – from Shooter

    YHC arrived to nothing but lights and empty spaces at Granny’s.. Truth be told Q was hoping no one would post and he could slip back home to recover from the previous nights session at a local boxing facility. Recently Cowbell and Zoolander EHed YHC into giving it a shot and I must admit the work on the heavy bag with some common F3 mix of squats, Merkins, leg lunges, core, etc. etc. etc. certainly brings you to a different level of cardio… 🥵🥵 Of course the always regular Cowbell had to spoil my wrong intentions by rolling in right on time. Q heard him mention the previous day how he needed a 35 min run today at reasonable pace 🥴🥴 between 7:50-8:50 and since that is out of my comfort zone YHC obligingly instructed Cowbell of what would take place, at which he gladly returned to his truck for a shoe change. As he is completing the shoe swap Nacho rolls in. As he walks up I explain the intentions of my Q at which he states when I saw the Q I figured we would do some running. Just to be clear Nacho YHC is not on the level of said Jose10k, Waterpik, Bushwacker, Steve, Just in Time, Hammer or perhaps Turbo Tax… In fact quite frankly if not for F3 I would intentionally NOT expose myself to such labors, but one must admit the accountability and challenges issued by all of these men throughout some point of my journey with F3 has brought me out of that mental fog to lace them up and get after it.. Thank you for that F3 brethren..

    Brief warmup 10IC Toe Touches, self loves, Butt kicks, Left and Right leg swings..
    Cowbell set the clock and off we went journeying down to Lakeshore drive hooking a left to the boat launch and down to Florida and returned the same. Along our Mosey ran into Garfield out in the darkness who asked about future lunch plans with the PAX. Hammer if your reading this backblast drop that neighborly EH for our next luncheon at which I am sure he would oblige. After returning did 2 core exercises of Left over Right and Right over Left crunches 10IC and closed with hands to heels 10IC.

    Spoke of upcoming events such as Narley Nutria which looks as though we will be short of many ringers.. Numbers appear to be our only chance and the attendance of Phat Johnson which many of you don’t know but he could be up there with In Time to help out the PAX the 3rd Wednesday in July at 9PM..

    YHC closed with COT
    Appreciate the post Cowbell and Nacho!!
    And until the next Gloom 👍🏼👊🏼✌🏼

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Concrete Mount Suribachi – from Hogs Breath

    YHC felt some coupon inspiration could take place at the A1C!

    Warm up
    SSH IC x 20
    Seal jacks x12
    Arm circles x10

    Mosey to our coupons, much to the surprise of waterpick, cowbell, and Russo. “What we had coupons here!?!?!?” (For reference they are in a parking lot at the intersection of 26th ave and N Jefferson Ave, behind some ornamental bushes)

    After carrying our coupons to the the corner of the parking garage, we lunge walked to the entrance, of said parking garage. At the entrance all pax beautifully performed 25 overhead presses. Then backwards walk, with coupons, up the parking ramp. At the first landing, we performed 25 derkins (seeing the trend yet?) on to an overhead carry through the garage, followed by 25 side step overs. Then YHC could not remember the name of the exercise he planned out….so cowbell jumped in with a “murder bunny” suggestion up the parking garage incline! For the record the actual exercise I was looking for is a “bear and block” however, both cause pain so this completes the goal!! At the top we completed 25 curls. And a lunge walk back to the shovel flag, thus we completed a full compliment of Mount Suribachi. BUT what goes up, must come down, So we shoulder walked the coupons down to the base floor entrance. There we performed 10 tricep extensions and began farmers walks back to return the coupons.

    One more time we mosey to the shovel flag and began some Mary, of Captain Thor! One big boy sit up, then four American hammers; then increasing by two and eight respectively. We only made it through six rounds before we had to call time!
    Cowbell prayed us out with thoughts for a safe weekend and allowing us to come together.

  • PARKOUR!!!! – from Hogs Breath

    Through the thick swamp air, three brave souls began a journey over, under and through obstacles at Grandma’s house.

    As YHC planted the shovel flag into the soggy ground, a lone Russo joined in. So two pax began a

    WARM UP

    10 IC toy soldiers
    10 IC mountain man poopers
    10 IC Cornhoulies

    Followed by imperial walkers and butt kicks to “Baba O’Riley” by The Who. As we approached the last 45 seconds Nacho Libre pulled up!

    The Thang:

    Taking inspirations from Michael Scott [the office] we “Parkour!!!” throughout every obstacle YHC found, we would climb, jump, or duck under. Things such as bear crawl across the bench’s, jump over bike stands. Slalom throughout the support posts, then bear crawl through the support posts. A few wounded animals along the parking lot curb. Up the stairs, but under the stair railings!

    After we had enough Parkour we circled back up to perform a burpee-waterfall to “Thunderstruck” by AC / DC each time a “thunder” was called in the song one pax would perform burpee’s while others would SSH. This was performed in a roar sting fashion when each “Thunder” was sung. Nacho and YHC got stuck with several long “Thunder” breaks….

    The final Mary was to “Flower” by Moby. To those unfamiliar the song has the phrase “bring Sally up” and “bring Sally down” we performed this to sit ups [originally planned with Merkins but at this point our arms were smoked!] moving up or down in accordance to the lyrics of the song.

    We closed out with prayers to be good leaders throughout our communities. Thank you for giving me the chance to lead throughout these early gloomy and humid mornings.

  • Amnesia lives up to his name – from Amnesia

    Amnesia grabs the Q late Thursday night for me, but as Amnesia is named for his forgetfullness, he lives up to it by forgetting to write the backblast. He showed up to the A1C with his usual bike, but inside the cargo contained coupons. It was time for some circuit training. Each participant grabbed a block and performed various exercises at various counts (some 20, some 40). Like I said, it was Amnesia, and he forgets. Squat thrusts, man makers, curls, overhead presses, leg raises…it’s all a blur now on Sunday afternoon. We finished up with Mary, and named the new FNG: Indiana Jones, or Indiana for short. Nacho prayed us out, and I finally got to go to the official end of a Friday beatdown.

  • Q Source – Grover’s Graduation – from Akbar

    It was a rainy, gloomy morn with what looked like 5-6 PAX for the beatdown. But out of the
    gloom came more Pax to help celebrate Grovers graduation. After Pixie Stix woke up from his nap, the count was 16 HIM. Great to have Hawgcycle and Carpool join us as well.

    QIC was ready with the biggest Wiki ever, laminated for the rain, and reading glasses to boot. We went through the first half of the Q-Source, including Foundations, Q1, and Q2 – with beatdowns in between readings.

    YHC will summarize and post the full content at the very end of the backblast if you want to read through it.

    The Q Source is F3’s Leadership Philosophy and leadership manual, which supports the mission to invigorate male leadership in our communities.

    WARM UP x 15-16 SSH, Hillbillies, Imperial Walkers, Self-Love, Mountain Climbers

    FOUNDATIONAL PRINCIPLES:

    Disruption, disturbance of the status quo.
    Language, the Lexicon of Virtuous Leadership
    Group, a voluntary combination of two or more people.
    Leadership Development Process (LDP), great leaders develop new leaders
    Preparedness, get ready for the expected while being ready for the unexpected.

    Mosey to the Gazebo wall

    PDerkin IC x 12 (8 count Derkin with Peter Parkers) OYO 50 Dirkin, 50 Freak Nasties

    Q1: Get Right – the pursuit of proper alignment.
    DRP – Daily Red Pill. The daily commitment to accelerate Fitness, Fellowship, and Faith.
    King. The daily discipline of training the physical body.
    Queen. The daily discipline over what is put into the Body
    Jester. The temptation of the flesh that hinders acceleration

    Wall – X10 IC Tempo Stone Mountain & Shoulder taps in Derkin position
    Circle up. X20 IC -arm circles – front, back, overhead and reverse, cherry pickers, Moroccan night clubs, overhead press, Randy, 20 count lateral hold
    OYO X20 Stone Mountain & shoulder taps

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle.
    M – The transformational relationship between a man and his wife.
    Shorties – the Sacrificial relationship between a man and his kids.
    Shield Lock – the horizontal relationship between men
    Whetstone – The vertical relationship between Men.
    Mammon – The sustaining relationship between a man and His work..

    Wall. OYO – 50 step ups, 25 each leg. IC x 10 Bulgarian Split Squats each leg.
    Line up at the wall. 10 x Twinkle Toes, lunge walk to the sidewalk, 10x Monkey Humpers, run back. Rinse and repeat x9, x8, x7 – and Q said that was enough.

    FAITH is a man’s right relationship with his Creator.
    Prayer – The daily discipline of talking with the creator to build faith.
    Study – Faith is a practice that requires study to accelerate.
    Meeting – Public manifestation of Faith

    CIRCLE UP OYO X10 Superman (regular, feet and arms up) ; Y Superman, W Superman, T Superman (arms straight out), Superman Row, Superman Merkin, Renegade Row

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right
    Impact – Forcible contact to strong effect.
    Influence – igniting a strong desire for movement.
    Missionality – Service in the High Impact Zone.
    Positive Habit Transfer – ingraining advantageous tendencies in others.
    Accountability – submission to a standard through enforcement and consequence.
    Correction – zealously advocating for shared virtue.
    Targeting – initiating Missionality in others.

    Mosey Back to the Flag.

    Mary- IC x 15ish. Heels to Heaven, Hands to Heels (Penguins), Leg Raises, Crunchy Frogs, American Hammers, LBC’s, Hello Dolly

    Grover was then presented with a Q Source inspired shovel flag, which was his grandfather’s shovel, and contained the 4 Quadrants of Preparedness. Get Right, Live Right, Lead Right, and Live Right. ISI on the back right of the shovel and a F3 and Super Grover sticker on the front. A copy of the Q Source was given to him also on the way to Coffeeteria. Great fellowship and conversation as usual at the Book and the Bean with surprise arrivals of Amnesia and Slots.

    Many thanks to Zoolander who had the shovel flag idea; for Shooter helping me put it together; and for the M who painted the flag.

    Count, Name and Shooter prayed us out.

    Thanks for letting me lead!
    Til next gloom, Akbar

    —————————————————————————————————-
    FULL CONTENT

    FOUNDATIONAL PRINCIPLES
    Disruption: Disturbance of the Status Quo. A leader is a person who can influence people to do things that they would not have done otherwise. Leaders influence movement to advantage which causes disruption

    Language: The Lexicon of Virtuous Leadership. Leadership is evolutionary, not revolutionary. Effective groups have a unique language

    Group: A voluntary combination of two or more people. Man is by nature a Group-forming animal. 3 group types that must be led to advantage are Community, Organization, and Team. Dynamic teams are the heart of healthy communities and effective organizations

    In the Leadership Development Process (LDP), great leaders develop new leaders. There are 4 steps: schooling, apprenticeship, opportunity, and failure

    Preparedness: Get ready for the expected while being ready for the unexpected. The process of preparedness is deliberate and sequential. 4 quadrants: Get right, live right, lead right, and leave right

    Q1: GET RIGHT is the Pursuit of Proper Alignment. There are 3 components – Fitness, Fellowship, and Faith. FITNESS is a man’s right relationship with himself through physical fitness. Fitness is inward seeking. A man must get right before he can do anything else. To be able to help others, a man must first help himself.

    DRP – Daily Red Pill – the daily commitment to accelerate Fitness, Fellowship, and Faith. A man needs help to get right – to turn from amateur to pro.
    To do that, we must master 3 things

    King – Daily discipline of training the physical body. Fitness begins with the body and is maintained for reasons outside of ourselves. Fitness is best accelerated by running with faster men.

    Queen – Daily discipline over what is put into the Body. Man does not stay fit through exercise alone. Weight control requires accountability. You cannot out King your Queen

    Jester – The temptation of the flesh that hinders acceleration. Every man has his own personal Jester. The jester is a master liar – the jester and Virtue can coexist. Preparedness keeps the Jester at bay

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle. Fellowship is the outward seeking act of relational rhythm – and takes as much discipline and attention as it does to maintain physical fitness – if not more.

    M – The transformational relationship between a man and his wife. The M is the most important relationship. Accelerating the M requires both skill and love

    Shorties – the Sacrificial relationship between a man and his kids. A man gives everything he has for his kids. The IMPACT that a man has on his kids cannot be underestimated

    Shield Lock – the horizontal relationship between men. Men Hunt best in a pack because we need someone to watch our six. Men recognize the advantage of mutual defense and lock shields together into a defensive wall to repel the invader. The shield lock must come together periodically to be effective.

    Whetstone – The vertical relationship between Men. It’s man’s natural desire to pass on what we have learned to a younger man. A man must be sharpened like a knife blade. The HIM acts as the Stone to the younger man’s Blade – providing the hard surface against which he becomes sharper. The Whetstone is necessary for both the blade and the stone to get right.

    Mammon – The sustaining relationship between a man and His work. Work is a virtue – Mammon is a relationship, not a pursuit. Mammon is a man’s least important relationship.

    FAITH is a man’s right relationship with his Creator. A man cannot live, lead, or leave right unless this spiritual relationship is accelerating along with Fitness and Fellowship. This is done in 3 ways:

    Prayer – The daily discipline of talking with the creator to build faith. A virtuous leader must have Faith. Prayer provides answers and is the antidote to worry.

    Study – Faith is a practice that requires study to accelerate. The acceleration of Faith requires a belief system. Study puts a leaders belief system to the test. If you stop studying, you decelerate.

    Meeting – Public manifestation of Faith. Faith is best accelerated in the company of others. To be competent in your Faith requires Skill, which results from practice. To leave a legacy, a man must be competent in the practice of his belief system – turning head knowledge into heart knowledge

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right

    Impact – Forcible contact to strong effect. Some movement – action taken in furtherance of Purpose – is required by at least 1 person. The proximity we create results in changes in the lives of the people that we meet. Sad Clown’s need help to Get Right, this can only be done in context of a relationship

    Influence – igniting a strong desire for movement. Persuasion is the initiation of first movement, using influence to convince a man to want to move. Movement must be voluntary and is influenced through word and deed.

    Missionality – Service in the High Impact Zone. The course of action taken to achieve an articulated purpose, which is made up of the tasks we undertake to bring our purpose to fruition. The comfort zone is a cultural myth that encourages men to be in-Effective. A HIM’s mission marks the boundaries of his high impact zone – his place of highest productivity, where he is the most effective. And preparedness helps resist straying from his mission

    Positive Habit Transfer – ingraining advantageous tendencies in others. 3 types of habits – negative, neutral, positive. A Positive habit is advantageous to the individual or others. We should help others minimize neutral habits and discontinue negative habits.

    Accountability – submission to a standard through enforcement and consequence. The HIM seeks accountability because his life is not his own. Accountability shines the light of Hope into a man’s blind spots. An effective shield lock provides mutual accountability.

    Correction – zealously advocating for shared virtue. The HIM preaches what he practices. Correction requires courage and love.

    Targeting – initiating Missionality in others. Missionality is an essential virtue. Targeting moves a man beyond himself. A man’s life is a single thing comprised of many components that must all work together in rhythm.

  • Tabata II: Electric Boogaloo – from Russo

    Pax of 7 were met with humidity and mugginess at the A1C today. Undeterred and unplanned, pax gave a hastily thrown together Tabata a go to celebrate the last day of school for the year!

    Warmup (all IC, between 10x and 20x)
    – Sealjacks
    – Cherry Pickers
    – Mummy Kicks
    – Windmills
    – Imperial Walkers

    Thang
    Tabata (multiple rounds, 45 seconds on, 15-ish seconds off, interspersed with laps around floor 4 of the garage)
    – Shoulder tap merkins
    – Crunchy frogs
    – Jump squats
    – Peter Parker’s
    – Derkins
    – American Hammers
    – Lunges
    – Air presses
    – Calf Raises
    – Bulgarian Split Squats
    – Urkins
    – LBCs

    With a few minutes left, pax wrapped up with Mary: Hello Dollys, Leg Raises, Gas Pumps, and Penguins.

    A great time was had by all!

    COT, Name o’rama, announcements, and prayer closed us out.

    Special mention of the Memorial Day Murph (5:15 AM Monday at the Marsh, corner of Livingston and Lamarque, coffee to follow?) and our thoughts and prayers to Jose for his knee MRI on Monday.

    Thanks to all for the fellowship and fun from the fellas on a Friday.

    SYITG

  • The punching bag coupon – from Waterpik

    YHC started the pax out with a brief warmup at the marsh consisting of SSHs, arm circles, Wind mills, imperial walkers. Then mosey to grandmothers house for some coupon work.

    Having utilized the cinder blocks about a half dozen times recently YHC felt the pax needed a change of pace. So, it was raid the garage time. YHC found an old punching bag that looked like a perfect weight to drag back and forth on the grass. It was tough after a while , but make no mistake, it did not compare to moby’s chains.

    YHC also utilized some buckets of chlorine. They looked perfect to use for carrying up the stairs and they were just that. After some 5 reps Apiece it was time to Head back to the marsh.

    Cot and thanks to hogs breath for Praying us out.

    P.S. welcome to FNG, pee wee Herman, and welcome back to nacho who made his first post about in over a year.

  • Nacho Libre & The Bandana-Free Bandit

    Two notable occurrences right outta the gate at Granny’s this morning: Nacho posted for the first time in aeons, and Cowbell posted naked.  Well, not technically naked, but in his mind I’m sure it felt that way.  In his four years of F3, this was his virgin sans-bandana post.  It’s like Haley’s Comet, you’ve gotta wait another 75 years to see it again.

    Warmorama: Seal jacks, toe touches, SSH, good mornings, IW’s, all at or around 20x IC.  And then the warmorama kinda morphed into a quick COP: mountain climbers, shoulder taps, peter parkers, all 15x IC, followed by 15 merkins OYO.  

    Mosey over the river and through the woods to the tunnel for a simple but miserable routine (welcome back, Nacho!): 10 burpees, 10 squats, 10 big boys, 10 merkins.  Run down through tunnel and up to the other side, 9 burps, 9 squats, 9 big boys, 9 merkins.   Back and forth and back and forth, descending until completed.  That put us on the opposite side of the Florida, so we did a nice long run of Lt. Dan’s back across.  Pelican asked why it was called Lt Dans, and I explained the reasoning (afterwards, you “ain’t got no legs”).  But, Pelican countered, at the end of the movie, Lt. Dan has magic legs.  Hmm… YHC didn’t know how to respond to that….

    Mosey back to the flag with time enough for 30x IC LBC’s, and then Chewy prayed us out, reminding us to be thankful for our good health.  T-claps to Nacho for the return post (aka kotter), hope to see you back out again this week.  Thanks men for the chance to lead, appreciate you guys helping to keep me strong and sharp!