F3 New Orleans

Tag: RED Friday

  • RED Friday at Wisner Mountain

    5 Patriots arrived at City Park for a RED Friday workout. The real disclaimer today is that the workout was devised by @Boo-Boo, and we just completed it at City Park. Thank you for the workout @Boo-Boo, and reminding us to remember and honor our servicemen and servicewomen around the world.

    And welcome back, Ya Mom’n’Dem!

    The workout today is in honor of 9 men and women who died in a military training exercise on 7/27/20. 9 exercises for 9 fallen soldiers, 27 reps each. As we felt the burn, we tried to remember the pain (physical, emotional, psychological) that American soldiers endure as they fight for and protect our Freedom around the world.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Arm Circles 10 forwards 10 backwards, Grass Grabbers x 10 IC, Windmills x 10 IC, MC x 10 IC.

    We moseyed to Wisner Mountain for Tha Thang: 9 exercises for 9 fallen soldiers, exercises at the top and each side of the mountain, 27 reps each in cadence in honor of the day of their passing.

    Merkins, Squats, Flutter Kicks, Lunges, Dips, Hello Dolly, Shoulder Taps, LBC’s, and Low Slow Squats.

    We moseyed back to the Pavillion for 10 Pull-ups and 1 minute of Plank-o-rama. Count-off, name-o-rama, intentions, and a prayer. Thank you to all of servicemen and servicewomen around the world for protecting our Freedom.

    Walleye

  • Honoring USN Chief Petty Officer Fontan

    With a significant drop in air temperature and increase in wind, six men appeared from the gloom to sacrifice a piece of themselves in honor of another local hero warrior.  Chief Petty Officer Jacques J. Fontan served in United States Navy from 1989-2005.  He was born in NOLA and a graduate of Brother Martin High School.  Amnesty knew CPO Fontan and shared some memories of his life.  CPO Fontan served in the Cold War, Persian Gulf, War on Terrorism, and Afghanistan (Operation Enduring Freedom). He was the platoon Chief Petty Officer of SEAL Team 10. 

    CPO Fontan was KIA on 28 June 2005 while leading a quick reaction force sent to reinforce a SEAL recon team engaged in a fierce firefight against a numerically superior anti-coalition militia. As their helicopter hovered for a quick-rope insertion, they were hit by a RPG.  CPO Fontan was awarded a Bronze Star for heroic combat achievement during Operation Red Wings (part of the popular book and movie Lone Survivor).

    The standard disclaimer was given and a short mosey to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Imperial Walkers, Mountain Climbers, Arm Circles (forward and backward), Windmills, and Peter Parkers

    Thang

    The PAX formed a line for an Indian Run on the one-mile asphalt track.  At the first parking lot the PAX stopped for incline merkins x28.  At the second parking lot the PAX stopped for decline merkins x28, definitely a struggle.  At the first metal building the PAX stopped for uphill walking lunges using the ramp, another crowd pleaser! Once back at the rock pile, PAX completed dips x28 using the concrete wall at the pumps. 

    Next PAX grabbed a rock for several rounds of curls, lunge with a twist, and triceps extensions, all x28. Amnesty suggested more leg work.  YHC likes to believe he is a man of the people, so Bulgarian split-leg lunges were performed.  Rocks were returned and a round-robin of Mary finished off the beatdown. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for CPO Fontan’s soul and comfort for his family. It’s always an honor to lead a group of leaders and even more special to honor someone who gave all of his tomorrows for our today.  May we never take a second of our lives for granted.

  • Honoring SFC Muralles

    With the Iron PAX Challenge underway, 16 men came out of the gloom to honor a local warrior hero who gave his life in defense of freedom. Army Specialist First Class Marcus “Marc” Muralles was born in the NOLA area.  He was a member of the 3rd Ranger BTN, KIA on 28 June 2005 while responding to a call for help by a four-man SEAL Team in eastern Afghanistan, which was later named Operation Red Wings  (the story behind the popular book and movie Lone Survivor).  SFC Muralles was scheduled to return home a few days after his death to celebrate his daughter’s 10th birthday.  He was posthumously awarded a Bronze Star, Purple Heart, Meritorious Service Medal, Air Medal with Valor, and Combat Action Badge. 

    SFC’s family said that SFC Muralles lived every aspect of his life by the Night Stalker’s Creed. 

    After the standard disclaimer, the PAX moseyed to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Arm Circles, IW, Abe Vigodas, and Mountain Climbers

    Thang:

    The PAX grabbed a rock and moseyed to the track/football field for a lap around the quarter-mile track.  Then they broke up into small groups for the following x28, with a ¼ mile lap around the track after each exercise (for a total of 1.5 miles): Burpees, Curls, Squat Presses, WWII sit-ups, Full Extension Pull-ups, and Merkins. Everyone pushed hard and completed the beatdown.  Once complete, the PAX cheered on and encouraged our F3 brothers who were completing the IPC. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for SFC Muralles’s soul and comfort for his family. We welcomed FNG Slow Tax (Fast Tax’s youngest son), FNG Jessup, and another FNG. It’s always an honor to lead a group of leaders and even more special to honor someone who sacrificed themselves so we can sleep soundly at night.  May the fallen never be forgotten, and may we never take a second of our lives for granted.

  • RED Friday: The Wittman Hero WOD

    Our prayers go out to our brother Hawg as his mother went home to Jesus Christ after a battle with cancer. Pray for Hawg’s family and especially his father during this time.

    Since Hawg is returning from Arkansas today, YHC picked up the Q for our monthly RED Friday Hero WOD at the Uptowner. YHC searched through Crossfit and F3 workouts for the ideal Hero WOD this morning. After some searching, the perfect workout was discovered.

    On Feb. 4, 2018, Hawg led the first RED Friday workout at the Uptowner with a grand total of 4 participants: Hawg, Big Rock, Little Rock, and the Wall. Hawg muscled through the workout as the Lone Ranger and finished the goal of 7 rounds. Since Hawg was out of town, YHC thought it was appropriate to give the Wittman WOD a second go.

    The Warmup

    28 SSH

    20 Hillbillies (YHC’s form was better than ever after spending two days in Paragould, AR with Hawg’s clan)

    15 Side Lunges

    The Thang

    15 Kettlebell swings with a little rock

    15 Power Cleans with a big rock

    15 box jumps on the Uptowner Wall

    Goal: 7 rounds

    The Results

    Today’s results are a testament to the importance of pushing one another to improve and iron sharpening iron. None of today’s Pax is in the same league as Hawg. Most workouts Hawg stands out as a man among boys as he leads in his flip-flops. YHC was certain all would fail to finish since Hawg only completed 7 rounds last Feb. Everyone hit 8. Hand Grenada finished 9. YHC finished 9 minus the box jumps on the last round. Fast Tax and Riggs finished 8 rounds. My assumption is the accountability of the Pax adds 2 rounds (maybe 3).

    The Honor

    Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    Thank you for the opportunity to lead. Be in prayer for Hawg’s family and Fast Tax as his father struggles with Parkinson and Dementia.

    SYITG

    Rev Sox

  • RED Friday – The Crouch

    Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.

    Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.

    We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.

    We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.

    The Thang
    • 400m run
    • Burpees x 21
    • Imperial Squat Walkers x 21 (2 is 1)
    • Peter Parkers x 21 (2 is 1)
    • Chuck Norrises x 21
    • Floyd Mayweathers x 21 (2 is 1)
    • Donkey Kicks x 21
    • WWII sit-ups x 21
    • Burpees x 21

    We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches

    Naked Man Moleskin
    • One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
    • T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
    • 126 burpees. Good work.
    • A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 meter Run

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.

  • This BB is Late – I’m a Bum

    Walking back to my house from the Uptowner, I met a man and woman walking their dogs.  The man was in his 50s and dressed as if he might own a sailboat.  It stood out to me that he was wearing sunglasses at 0630, so I will call him Shades.

    Shades:  You alright?

    Hawgcycle:  Yeah, why?  Do I not look alright?

    Shades: ….

    Hawgcycle: …..

    Shades:  Well, I can tell you are not a bum.

    Hawgcycle: …..

    Shades:  Where do you live?

    Hawgcycle: …..

    I’m pretty sure the fact that Shades told me he could tell I was not a bum means:

    1.  He was pretty sure I was bum when he first saw me.
    2. He was still not sure that I was not a bum.

    I’m not sure what the term bum means to Shades, but I am going to take this interaction as a compliment.  My alarming appearance and fatigued stagger leaving the Uptowner Arena means I left it all at the AO.  There is also the possibility that my disheveled hair, $3 flip-flops, painted toenails, and horrendous stench formed his opinion.  I’m sticking with the former.

    Here’s what put me in that state:

    Warm-up

    SSH x 30; IW x 31; Don Quixote x 15; Hug it out OYO while YHC gave some instructions.

    Iron-Pax Pre-Challenge

    20 Hand Release Merkins – 100 yard Bear Crawl – 20 Hand Release Merkins – 100 yard Bear Crawl for time.

    Wood Hero WOD

    400 meter run – 10 Burpee Box Jumps – 10 Sumo-Deadlift High-Pulls – 10 Rock Thrusters.  AMRAP.

    Most of us used the T-Shift Laundry Detergent Buckets to jump over for the Burpee Box Jumps.  A few used the pump wall.  We also used the buckets for the Sumo-Deadlift High-Pulls.

    NMM

    Many things were impressive about this group today:

    • 9 guys posted – big turnout
    • 5 guys wore red.  Most ever
    • All 9 were sub 8:00 on the challenge and ranked top 60ish
    • All 9 attacked the Hero WOD after bearcrawling for days

    Thanks to all those protecting freedoms around the world.

  • RED Friday – Jenkins Hero WOD

    8 men (1 FNG) posted for a RED Friday workout tribute to British serviceman Garreth Jenkins.

    Warm-up

    SSH x 20 (I could tell Frac was disappointed), Imperial Walkers x 20, Windmills x 15, then some self-love on your own while YHC gave the instructions to…

    The Thang

    Partner up for

    • 50 Burpees
    • 400 meter run
    • 50 Kettle Rock Swings
    • 400 meter run
    • 50 Pull-ups
    • 400 meter run
    • 50 Merkins
    • 400 meter run

    Partners split reps for exercises however they want for 50 cumulative, then run the 400 meters together.  Complete as many rounds as possible in the 40 minutes.

    NMM

    • First time I’ve seen Mahatma and T-Shift since the bike accident last week.  Glad to see them both.
    • Rocket works at Lockhead Martin and builds cool space vehicles.  I’m pretty jealous.  He walked away with a pretty good name, mainly because we want him to like us and post at the Gnarly Nutria.
    • I’ve never seen Fracsac run so hard.  He was partnered with Triple Shift and I think he was worried that Triple was going to run over him.
    • You would think I would be faster at burpees.  After all, the man behind the curtain running the @f3nation twitter feed posted a video of my perfect barefoot burpee form as a lesson for all.  Yet, I could not keep up with Mahatma.
    • Abacus continues to stand out among the Pax with his understanding of the RED Friday dress code.
    • Notre Dame should hire Walleye as a recruiter.  Show up to Audubon Park at 2100 hours on July 18th and you will see what I mean.

  • RED Friday – Tommy Mac

    This year the first Friday of the month has been RED Friday at The Uptowner.  I have to give credit to F3 Greenwood.  I stole their idea and sometimes steal their workouts.  Today we celebrated the life and service of Sgt. Thomas MacPherson.  More on him in the NMM.

    Conditions: 81 degrees and 91% Humidity (Heat Index of 89 in the gloom)

    Equipment:  Rocks Ranging from 30 – 50 pounds

    Warm-up:  SSH x 31: IW x 31; Abe Vigodas x 10; Good Mornings x 10; Moroccan Night Club x 31; Self-love x 10; Copperhead Squats x 10

    The Tommy Mac uses 5 different lifts, so we practiced a few with the rocks.  These lifts actually require a barbell, so we made some slight modifications in order to perform them

    • Thrusters – Squat, then press rock above head.
    • Power Snatches – Pick up rock from the ground, lift over head, then throw it back on the ground real manly like.
    • Push Jerks – Shoulder Presses with a rock that’s too heavy to shoulder press.
    • Hang Squat Cleans – Curl the rock, then squat.
    • Overhead Squats – Just keep the rock at chest and squat.  Don’t get crazy.

    The Thang

    • 12 Burpees
    • 12 Thrusters
    • 12 Burpees
    • 12 Power Snatches
    • 12 Burpees
    • 12 Hang Squat Cleans
    • 12 Burpees
    • 12 Overhead Squats

    We went AMRAP.  I believe everyone completed 2 rounds in 28 minutes, some started a 3rd before time was up.

    NMM

    Today’s workout was in honor of Thomas MacPherson.  Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

    “The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

    Lagniappe

    • It was great to be joined by 3 actual Uptowners at The Uptowner.  I believe that is equal to the number of Uptowners that have posted in the past year.  If Uptowners ever outnumber the World at the Uptowner, we may consider a name change.  These Uptowners handled themselves admirably.  Tools always said an Uptowner would never suvive the Uptowner, but these three proved him wrong.  I hypothesize that since they are relatively new to F3, they have not been sufficiently softened by the tickle fights that occur at the Skinny.  Let’s get Douille or Yankee out here and see what happens then.
    • It was agreed by all that the rock exercises were the best part of this workout.  #BurpeeLoveHate
    • No Mahatma today, so I believe it was Tool that took home the prize of WOD crusher.
    • Pay attention to what Abacus wears.  He gets it.
    • I did my best Cowbell impersonation and wore flip-flops to the workout.  Difference is that I worked out instead of drinking an umbrellaed libation and looking on.  Baby steps.  (If Shorty is reading this, this is where he says “I think you mean Cowbell steps.”)
    • 2 Rounds = 120 burpees which we all did correctly and can count toward the June ISI challenge of 10,000 merkins.

     

     

     

     

     

  • R.E.D. Friday – Iron Ranger Tribute

    Welcome to another edition of R.E.D. Friday.  There were 6 partakers this day and half of us were sporting red.  #overachievers.  Speaking of overachieving, Triple Shift hauled in kettlebells of various poods for the workout.  No need to do our kettlebell swings with drainage rocks this morning.  #Thanks4ThePoods

    Warm-up

    SSH x 31; IW x 31; Abe Vigodas x 15; Low slow squats x 20; Good Mornings x 15; Tempo Merkins x 10

    The Thang – The Iron Ranger Hero WOD

    • 22 seconds of silence
    • 94 Kettlebell swings
    • 94 Merkins
    • 94 Big Boi Sit-ups
    • 22 Burpees
    • 400 meter run

    One round took most of the time.  A few guys finished early enough to start the KB swings.

    NMM

    This WOD was created to honor, Army Ranger SGT. Joshua Rodgers.  Born August 22, 1994, he died on April 27, 2017.

    The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

    Josh was serving his third deployment in Afghanistan at age 22 when he was hit by small arms fire during a high stakes raid on the headquarters of Abdul Hasib, the leader of ISIS in Afghanistan.

    Pray for his family and our other brothers and sisters deployed around the world.