F3 New Orleans

Tag: Phelps

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice

  • 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!!

     

     

     

     

     

     

     

  • Are You Ready for Some Football!!?

    YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town.  With that being said I took the little time I had to try to come up with a good beatdown.  Pressure is on when it is your first time  Q’ing the Daddy of all AO’s, “The Mothership”.  Having  Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed  beatdown last Saturday, and had heard how fun it was.  I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football.  A crew of 14 PAX gathered at he flag  this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town.  The disclaimer was given and off the PAX went for a lap around the great lawn.

    Warm up – No COP, this is Football Practice warm up, line up on “goal line”.

    20 SSH IC

    25 yard Karaoke, out and back

    25 yard Heel Slides, out and back

    25 yard High Knees, out and back

    Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy.  So I choose to call these Medulla 1,2,3 – its Dora with out the running.  Partner up!!

    In honor of our LSU Fighting Tigers who take on Southeast LA  tonight the exercises were as follows.

    L    –  300  LBC’s –  PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift.  Flapjack every 30 reps till 300 total

    S     – 200  Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins.  Flapjack every 20 reps to 200 total

    U    – 100 Up/Downs  PAX 1 does 10 Up/Downs while PAX 2 does Al Gores.  Flapjack every 10 reps to 100 total.

    Willie gave us a 20 count

    Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.

    In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow

    Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.

    S   –  10 Shoulder taps (2 taps =1), run to next corner

    A   –  15 American Hammers (2 =1), run to next corner

    I    –  20 Imperial Walker Squats (2=1), run to next corner

    N   –  25 Nolan Ryan’s each side, run to next corner

    T   –   30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release                     Merkin, but you extend your arms out to a T and squeeze your shoulder blades together.  Run to the center of the lawn

    S    –  35 Slow low Squats

    Da Parish with a 20 count

    Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.

    Ultimate Frisbee played with a football.   Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision.  The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed

    2 Burpees on a turnover for the team that turned over the ball.

    5 Merkins    for each score – for the opposing team

    5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.

    The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong.  Let’s just say it was a shut out.  I blame the wet conditions and the wet football.  That’s my story and I’m sticking to it.

    Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.

    Time was called on the Ultimate Football Game with about 7 minutes left before 7:30.  So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary.  I chose the first exercise and then chose PAX to lead next exercises.

    Medulla – Dying Cockroach x 20 IC

    Willie     –  LBC’s x 20  IC

    Rudy      –  Hello Dollys x 25 IC

    Bogey      –  Penguins x 25 IC

    Douille     – Real Freddie Mercury’s x20 IC

    King Kong – American Hammers x 20 IC

    Mosey Back to the flag,  Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions

    Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.

    Another great beatdown in the books.  Thanks as always for the opportunity to lead!  I enjoy it more and more every time I do it.  Look forward to having everyone back from their travels!

    SYITG!

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader