F3 New Orleans

Tag: Sheetrock

  • Playing the hits

    After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.

    Warm up:

    Mosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 IC each
    • Hillbillies x 15 IC

    Tha Thang #1:

    I opted for a socially distanced Route 66. While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.

    Tha Thang #2:

    Mosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check. In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups.

    Tha Thang #3:

    PAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.

    Tha Thang #4:

    Mosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66 back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.

    Count off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.

  • 5 Years, and the ABC’s of F3

    5 years ago today was my first F3 post at the Birdcage. It was a cold dark morning and the rain was coming down hard. I texted @Captain Morgan (who EH’ed me) at 5:00am to ask, “Are we really working out in the rain?” You know the reply. @shorty was the Q and it was an Aquaman-themed beat-down running around Audobon Park and doing Merkins, Lunges, and Squats in puddles. At one point halfway through, some guy (@reluctant-yankee) said, “There’s an FNG out here today?!?” @amnesty named me Walleye after a Minnesota freshwater fish working out in the rain.

    Today, 12 other F3 Brothers joined me at City Park for my 5-year anniversary Q. Like all of you, F3 has fostered core values in me that makes me a better man and keeps me coming back. It is a true brotherhood and extended family with like-minded men with similar ideals and goals. So today I tried to express my gratitude for F3 with a workout focused on my ABC’s of F3. 5 sets of 5 exercises for 5 great years. The usual disclaimer and off we go.

    Warm-Up COP:

    • SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Windmills x 10 IC, Self Love x 10 IC, Mountain Climbers x 20 IC

    Indian Run to the end of Roosevelt Mall for COP #1:

    “A” is for Accountability. F3 makes us accountable to ourselves and to each other. Signing to Q, jumping in the Lakeview Clown Car, or promising a friend to post keeps us accountable to each other. Setting that alarm clock to get out of bed and show up keeps us accountable to ourselves. We start the day off strong with accountability to ourselves and others, and we take that accountability into our day to be better men and help those around us.

    • Abe Lincoln’s (aka hand release merkins) x 20
    • Aiken Legs (squats x 20 IC, lunges x 20 IC, Bonnie Blairs x 20 IC)
    • Albatross Wings (arm circles x 20 IC, reverse circles x 20 IC, seal claps x 20 IC, overhead claps x 20 IC, Moroccan nightclub x 20 IC)
    • Alabama Ass-Kickers x 20 IC
    • American Hammer x 20 IC

    Indian Run to the front of NOMA for COP #2. (At this point, YHC realized 20 of each exercise was going to run time out fast. Down to 10 reps each.)

    “B” is for Brotherhood. F3 truly is a Brotherhood. We treat each other with dignity and respect. We push each other, support each other, and raise each other up. And we support our communities with efforts like Food for the Front Lines, City Park Clean-Up, Hurricane relief efforts, and many more that the men of F3 organize and lead.

    • Body-Builders (8-count body builders) x 10 IC
    • Bay City Scissor Kicks (8-count with 4 vertical kicks and 4 horizontal kicks) x 10 IC
    • Bearcrawl Merkins x 10 IC
    • Big Boy Sit-Ups x 10 IC
    • Burpees x 10 OYO

    Indian Run to the Foundry for COP #3:

    “C” is for Camaraderie. Mutual trust and friendship among people who spend a lot of time together. The friendships created through F3 Fellowship is what keeps me coming back. We will always have each other’s backs. Whether I see @shorty trick-or-treating on Halloween, @amnesty at Christmas Eve mass, @reluctant-yankee at a Mardi Gras party, @kuch at the ballpark, or @douille at the Saenger, it’s an instant smile and quick catch-up. We support each other’s businesses and pitch in to lend a hand when needed. That’s friendship.

    • Catalina Wine Mixers x 10 IC
    • Country Crabs x 10 IC
    • Carolina Dry Docks x 10 IC
    • Crunchy Frogs x 10 IC
    • Copperhead Squats x 10 IC

    Mosey to the Children’s Museum for COP #4:

    “D” is for Dedication. Dedication to make ourselves better, each other better, and our communities better. Participation in events like Run Ranger Run, the BlueRidge Relay, or the IPC makes us all stronger. Community outreach and disaster relief makes our communities stronger. And fundraising efforts makes our country stronger. Dedication to a good cause.

    • Derkins x 10 IC
    • Dogs (Bird Dogs) x 10 IC
    • Dr. W x 10 IC
    • Dips x 10 IC
    • Donkey Kicks x 10 IC

    Indian Run back to the flag for COT:

    “E” is for Encourage and Enable. We encourage each other. @saban texted me last week to make sure I was OK after I fart-sacked a couple workouts. @kuch and @high-rise texted me to check in after I had surgery to remove kidney stones 2 months ago. We lift up intentions and prayer requests for injuries and illness for Pax and their friends and family. And we enable each other to grow. Through example we enable the men of F3 to be leaders amongst ourselves and in our community.

    • “E” was supposed to be Elevens, but we ran out of time. So we took eleven seconds to reflect on how the ABC’s of F3 (Accountability, Brotherhood, Camaraderie, Dedication, Encourage and Enable) can make us better men each and every day. Count-off, name-o-rama, announcements, intentions, and a prayer of gratitude.

    Thanks to all my F3 brothers for the friendships that have grown over the years. #SYITG

    Walleye

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • Roosevelt Mall Challenge

    So when I graciously handed off my Q a few weeks ago for the trail run antics of Saban, I was glad to take the Q back from Kuch who opted to take a day off in preparation for the H8! I assume. I had been contemplating a beatdown that was more run focused to avoid some strain on my aching neck. So that’s what I did. 3 men joined me at the flag and 1 opted to join in later on (more to come on this).

    Warm up:

    Mosey around the traffic circle on the side of Roosevelt Mall nearest Marconi, then circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles x 10 fwd/rev each IC

    Tha Thang:

    There are 5 intersections spaced throughout Roosevelt Mall. The goal was to perform an escalator of exercises while making back and forth throughout the Mall.

    Round 1: Run around the traffic circle and then perform 10 8-count Absolutions.

    Round 2: Run around the traffic circle then continue on to the next intersection where we perform 20 Merkins and back to the first intersection and perform 10 8-count Absolutions.

    Round 3: Run around the traffic circle then continue to intersection 3 where we performed 40 squats, back to intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 4: Run around the traffic circle then continue to intersection 4 where we peformed 80 LBCs, back to intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 5: Run around the traffic circle then continue to the opposite end of the Mall for 160 Rocky Balboas, back to intersection 4 for 80 LBCs, intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Unfortunately we were a little pinched on time so Round 5 was modified. We did not make it the full length of the mall for 160 Rocky Balboas but they were performed at intersection 4 along with the 80 LBCs. Once we had completed the 40 squats at intersection 3 it was obvious we would run out of time. So PAX was instructed to head back to the flag. This will be attempted at some point again in the future (exercise selection is subject to change) and we will complete it within the 45 min limit.

    Upon our arrival at the flag this very muscular, veiny, sweaty gentleman was standing there with a second flag. It was Belloq! He had the AO location incorrect so he took it upon himself to go for a run and once he noticed the shovel flag he opted to wait for the PAX so he could join in the COT.

    Count off, Name-o-rama, Announcements, COT. God Bless.

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG