Beautiful post Thanksgiving morning with a good crew ready to work off the -Itis.
Warmup
Mosey to Tulane Sign. SSH x 20. Grass Grabbers x 20. Peter Parkers x 20. Mountain climbers x 20
Mosey to the base of the mountain. Forward arm circles x 20. Backward AC x 20. Overhand claps x 20. Seal claps x 20.
Mountain jams
We ran up two flights and then did Bill Murrays (10xMerkins, 10xSquats, 10xBBSU, 10x Burpess). Total of 4 BM until the rooftop bar…BTW. No bar.
Core exercises up here. 30 seconds chillcut plank. Freddie mercs x 20. Low country crab x 20. Penguins x 20. Another 30 second chillcut plank.
Ran back down the mountain to avoid the Covid staircase. We peeled off to the benches in the Loyola Quad. Dips x 20. Then lo and behold Tinkles had gone back to get Erector set… Way to go Tinks! Back to it. LL step up x 20. RL step up x 20. Dips x 20
Mosey back to the flag. Gorgeous day around 70 this morning. Had a great time on my second Q. Thanks all for hanging in there. Aplogies to any PAX I may have missed. –DS
It was a surprisingly cool muggy morning at the skinny. Despite constant badgering from Angie, self appointed Q hole, Peaches was up and ready for his first Covid times Q. 10 total pax Moana, Wipeout, Chowda, Sphinxster, L wire, Mariah, Moist, Bones, Peaches
Warm up
Side straddle hop x 20 Peter Parker x 15 Imperial walker squat x 15 Nolan Ryan x 15
Short mosey to the pavilion
Thang
Cooper Substitute V ups for Burpies 10 V ups 10 merkins 10 squats Run loop to track and back to pavilion 9 of each exercise and so on to 1
4 corners with animal walks in between. Bulgarian split lunge x 5 each leg Bear walk Peter Parker x 5 each leg Crab crawl J lo x 5 each side Bear walk Dips x 20
Mary Guest Q around the circle. Penguins x 15 LBC x 20 Hello Dolly x 20 American hammer x 20 Arm circles x 20 Merkins x 20
Mosey back to the flag
Announcements: Gnarly Nutria Prayer Out
I’ll be in Maine until the 17th. I will do my part and eat a lobster for everyone of y’all.
A bit late on the back blast, but better late than never to keep up the habit.
Good crowd on this mid-June morning, most likely due to cooler than normal June temperatures with minimal humidity, enjoy while you can….
Overall, this was a running running work out with a bit of boot camp breaks. Overall we tracked over 3.5 miles, didn’t really intend for that but alway more comfortable using my legs more than anything.
Warm up
5 Peter Parkers
20 Windmills
25 IW
31 SSH
20 Mountain Climbers
First an 11 using canal street OOC lane/levee, sit ups at bottom, squats up top
Then across the street to the Lakefront for say a suicide Route 66 Burpee exercise?
Start at light pole 0, run to light pole 1, then 1 burpee
Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees
Repeat to 10
Planned for Mary at the flag but time was out….
Normal closing ceremonies.
Many thanks for the opportunity to lead and putting up with he cardio, definitely need to Q more.
5:30am Introduction & Disclaimer Short mosey to the field in front of the zoo. CoP: 20 x ssh 20 x merkins 20 x mountain climbers 20 x grass grabbers 20 x squats the THANG: 10 men lined up in lanes 6 feet apart to face, ”the Beast”. 6 exercises (BLIMPS) 6 sets 6 reps Sprint 25 yards do 6 reps of 1st exercise. Sprint 25, 6 more reps. Sprint 25, 6 more reps. Turn around and repeat sprints & reps back to starting line. Repeat for the next five exercises. Leaders were rewarded with round robin Mary. Recover to the starting line for 6 – 75 yard sprints. More round robin Mary with celebrity sightings, like, Nolan Ryan, Freddy Mercury & J-Lo! Recover to the starting line to add a 7th exercise for good luck. 6-8 count BB’s every 25 yards, down & back. Mosey back to the flag for, Count-o-Rama, Name-o-Rama and, CoT: Apologies for the delay in posting. This was my 2nd Q, and I found it much more challenging than the first. Physically, emotionally and spiritually. The events leading up to Monday morning triggered more emotions than I realized. Truth be told, I’ve been procrastinating writing this report because I’ve been afraid to express myself, and at a loss for words. But hiding in silence is not the answer. I’m married to an incredible woman and we are raising wonderful young girl. They are both black. Half of my family is black. I love them more than I can express. I’ve had some painful experiences witnessing racism while growing up, and as an adult, that hurt me to the core, and possibly caused me to shy away from being the best friend, father & husband I want to be. This opportunity to share some personal information is uncomfortable but I feel it is necessary.
Black Lives Matter.
This is not a political statement, or something that takes away from the fact that all lives matter, and most certainly those officers that justly uphold the law. It is a statement for the human race. Systemic & institutionalized racism is embedded like an ingrown toenail and creates more pain if we do not address it. So, I would like to address it, and find a positive way to take a stance and create change. How can our words & actions through F3 create change and take a stance against racism? I’ve been around since November and have seen us raise money and directly support our local community & the country as a whole. I’m willing to take the lead and create a challenge that might be similar to RRR or even a way to raise funds like FFF. I have some ideas of community organizations and or education programs that can directly benefit from our actions. I am open to suggestions and assistance, as this is a new endeavor for me. F3 is a free organization open to all men that are interested in fitness, fellowship & faith. I have faith in F3 that our actions can have a positive impact not only for our community, but the human race. With Respect. Jake Sauerbrey “Shocker”
The MISSION of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3’s Credo is: Leave no man behind, but leave no man where you find him.
I have to admit, I have NOT been the leader in my community I could have been. I HAVE left men behind and I HAVE left men where I’ve found them. As a greater community and a country, we’ve all been guilty of the same.
Let me be clear. I love our country and we’re beyond lucky to call it home. Nevertheless, it’s far from perfect. A horrific injustice has existed since its foundation. Despite what we might like to think, it hasn’t gone away. It’s only taken on different forms. And now it’s simply become far more visible to us all than in recent years.
The fact is… when we stay silent, we leave our black/brown brothers and sisters behind. When we remain ignorant to the reality of their struggles, we leave them right where they are.
Men, I sure as hell hope you’re invigorated. We must be leaders. We are being called to action by those who cannot protect themselves or have their voices be heard. Regardless of our individual stories, we all have a level of privilege we can leverage. In our families, businesses, places of worship, and neighborhoods… there is so much we can do. We must listen, educate ourselves/others, show compassion, organize, set an example… be a spoke in the wheel of positive change.
…
The Beat Down:
I woke up in a cozy, yet comfortable Air Bnb in a small town called Metairie, LA. Still tired from a long drive in to this distant destination the day before, I wondered how I would lead a workout in such a strange place. Nonetheless, I ventured to a spot they call “Rock City” to see what I could make of such an exciting adventure. Upon arriving, it was quite clear. I wasn’t in Uptown anymore.
As if planned out by the Phase 1 Committee an exact 10 Pax showed up. Unfortunately, I hadn’t adjusted my watch for the change in time zones and we kicked off a tad behind schedule after the usual disclaimer. With our starting mosey, they were quick to let me know I was going the wrong way with their screaming from behind. Eventually we came across the mystical rocks I’d heard so much about from tales of travelers at WPM.
Warm-Up
SSH x 20
Peter Parkers x 20
Merkins x 10
Arm Circles Forward x 10
Arm Circles Backward x 10
The Thang
A rotary phone style workout with 5 stations. I think there may have been a slight language barrier here as my instructions weren’t interpreted entirely.
Station 1 = Burpees x 10
Station 2 = Squat with coupon x 20
Station 3 = Flutter kicks x 30 (2 is 1)
Station 4 = Merkins x 40
Station 5 = LBCs x 50
The motion… Start at Station 1 and then proceed immediately to Station 2 upon completion. After Station 2, return to Station 1. Then, proceed directly (in a clockwise fashion) to Station 3. After Station 3, stop at Station 2 on way back to Station 1. And so on from there. See… extremely simple, right?
Next, we returned the rocks to their homes and paused there for some Mary.
Leg Raises x 20
Dying Cockroach x 20
Real Freddie Mercs x 20
From there, we Bear Crawled about 25 yards toward the flag, stopping for some LBCs.
With a few minutes remaining, we closed it out with 3 100 yard sprints on the football field.
Count-off… Name-or-ama… Distanced COT.
Thank you to the men of Rock City for having me out there and allowing me to Q this am. I [potentially] will return!
When Mahatma signed me up for the 2/1 Mothership Q, I didn’t initially make the connection with my 4 year anniversary of joining F3 (actually 1/30). But after realizing, what more can you ask for in justifying a Mothership Q? A lot going on this weekend for F3, start of Run Ranger Run, then folks were training for Ruck early this morning and then the midnight run at Pontiff last night? Given all that we still had (12) on hand this morning as to which I had no problem accommodating more running than less. We tracked 3.0 miles on my Strava App. and made a circle around south half of City park per below, so don’t forget to log in RRR.
Here we go:
Strictly Warm Ups in the Green:
21 – IW
12 – Windmills
21 Peter Parkers
12 – Arm Circles
Note the coding of reps — 2112
Next Mosey over to the track to do some dedicated running with no distractions. First, it was cold and time to heat up and pay tribute to the great Neil Peart whom we lost back on 1/7/20 to brain cancer. Triple Shift did make the recommendation of actually going to the soccer field with markings so we did. No shortcuts on this one, in its entirety per F3 specification:
Red Barchetta
100 yard run — 100 SSH
75 Yard Run – 75 Mountain Climbers
50 Yard run – 50 LBCs
25 yard run — 25 Merkins
10 yard run – 10 Burpees
Now for the speed portion of the workout at the track.
Partner up. On person runs a 200 yard dash while the partner runs directly across the field to meet at the other side of the track in “recovery”. Some lunge walked. Repeat 4 times in honor of my anniversary. Triple again with recommendation on track direction for running. I remember doing this a couple years ago but can’t remember the F3 name of the exercise.
Mosey through backway from the track to Foundry, again partner up and and 5 stations while 10 burpees times the reps. Another recommendation from Mahatma to not double up on upper body. A lot of advice to the Q this morning.
Finally, mosey to the museum pond for final exercises. Initial story of splitting my chin during a long ago Q with box jumps in wet conditions. We did (1) box jump in tribute, and that was enough for me. Thereafter:
21 Incline Merkins
25 LBCs
15 Dips
~2:00 plank hold
20 Hello Dollys
12 more Incline Merkins
Mosey back to the flag for normal count off, names, announcements, and prayer. I mentioned my thoughts on the 3 Fs and what they have meant to me over the last 4 years.
Many Thanks for the opportunity to lead and the last 4 years of Fellowship.
Ever since I was a little boy, I’ve dreamt of this day… For as long as I can remember, a group of sweaty guys with funny names have done nothing but tell me how much they hate me. But not today! Today marks the start of a new era.
The new era began as you might expect… It was a dark, wet morning when 27 men trudged out to the entrance of Audubon Park. 25 came for the Beatdown. 2 came to do their homework, I think – they were wearing their book bags, so it only makes sense.
After a quick disclaimer, we moseyed to the base of Wolf Pack Mountain…
Warm Up
SSH x 25 (Apparently I was supposed to do 30. Some people were very upset that I didn’t. I think, specifically, El Wire’s day is all out of wack as a result. He’s somewhere searching for 5 more SSH’s.)
Low Slow Squats x 15
Windmills x 10
Peter Parkers x 20
Arm Circles Forward x 10
01 x drawkcab selcric mrA (Seaman gets excited)
Burpees x 10 OYO (Seaman gets sad)
Mosey to 2nd Floor of Mountain via Stairs
Burpee Broad Jump up first incline
Lunge across level stretch
Run backward up next incline
Bear Crawl across next level stretch
Take stairs back down to base for Varied Mary until all Pax arrive
Highly Modified Dora
Locate partner
50 x Burpees (cumulative)
100 x WWII Situps
150 x Monkey Humpers
200 x Merkins
250 x Squats
Turn-around point: top of first ramp in garage (run up and down the ramp)
Mosey Back to Flag
Count-off, Name-o-rama, Sweaty Ball of Man
It’s pretty amazing to look back… I started posting when I was 26 years old. Over the years, the most impactful outcomes F3 has produced for me are definitely the relationships I’ve been fortunate enough to develop. I’ve gained friends and mentors, men that I truly look up to for a long list of reasons. F3 has given me the blueprint for what it means to be an exceptional member of our community and I’m continuously inspired by the what I see – both during and outside of the workouts.
Thank you to all of the men that have helped to create and grow this incredible movement in New Orleans. No more hate! And nothing but love for F3.
Veterans Day occurs on November 11 every year in the United States in honor of the
“eleventh hour of
the eleventh day of the eleventh
month” of 1918 that signaled the end of World War I, known as
Armistice Day.
It had been a few weeks (50+) since I had last Q’d a workout and yes my
Q skills were a little rusty. I saw some
new faces and some old ones. After the
disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.
Circle Up for the Warm UP
S – ide Straddle Hops – IC 11
A – rm Circles – IC 11
B – onnie Blairs – IC 11
A – merican Hammer IC 11
N – olan Ryan -IC 11
S – murf jacks – IC 11
U – p downs IC 11
C – opper head squats – IC 11
K – nerkin IC UD
S – eal jacks I C 11
11 Burpees OYO
We then moved to the tree line.
Trees were larger and further apart than I remembered.
11’s – on the tree lines starting with 1 Merkin and 10 Squats
Then to the rock pile to retrieve a rock or block depending on personal
preference.
The movements were done in cadence
Rock Curls on our knees 22
Rock Squats – 11
Elf on the Shelf – 11 each leg
Rock up – flutter kicks – 22ish
Chest press – 22
Curls – 10 IC
11 burpees OYO
Mosey back to the flag for some Mary
High plank Peter Parkers – IC 11
Low plank Peter Parkers – IC 11
LBC – IC 22
Pretzel Crunch – IC 11 each leg
High plank Parker Peter – IC 11
Low Plank Parker Peter – IC 1
Real Freddie Mercuries – IC
Last round Burpees 11 OYO
Count off, name-a-rama, announcements, intentions (Marlon’s friend and all
Veterans), Prayer
Thanks for letting me lead.
Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.
On Tuesday, I received a call from Dark Wing Duck with a request to switch Q’s and I readily agreed.
With the forecast of rain, only 4 Pax set their alarms to come out and join us at Popeyes.
We started at the clock
0.0 miles – Stretch 0.2 miles – burpees at 1st exercise area 0.4 miles – dips at the dog park 0.7 miles – lunges at playground 0.9 miles – imperial at workout area by Napoleon 1.0 miles – bear crawled
back to workout area for step ups and inverted rows/pull ups
1.2 miles – merkins at shelter 8 1.4 miles – plank jacks at parking lot
ran around the pond
1.5 miles – squats at clock
finished with a little Mary of wife pleasers, flutter kicks, penguins & reverse crunches
We closed letting everyone know about the exciting Mothership/Muscleship joint competition beat down for this Saturday 11/02 & F2 event coming up the following Fri 11/08.
3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.
Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.
After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.
Ran a loop and did one minute of Burpees
Ran a loop and did one minute of Lunges
Ran a loop and did one minute of Imperial Walkers
Ran a loop and did one minute of Merkins
Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters
Ran our final loop and did one minute of low slow squats
We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.
We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.
This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.
