F3 New Orleans

Tag: Short Bus

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Heat can’t stop us

    It was a hot morning for a workout. Even after the initial warm-up, we were sweating, which made what we accomplished below awesome.

    Our exercise for today was a modified shuttle-run workout.

    Warm-Up

    • Karaokes
    • Butt Kickers
    • Zombie Walking
    • Backwards Run
    • High Knees
    • Karaokes

    Then we partnered up. While one person was running through the modified shuttle-run, the other had their choice of kettle bell swings (15lbs), Arm Circles, or High Plank until relieved.

    Set #1 – 6 Rounds – 3 each person

    • Broad Jumps to the Transition Point
    • 10 X Diamond Merkins
    • Sprint to the next Transition Point
    • 30 X Mountain Climbers
    • Broad Jumps to the Transition Point
    • 10 X Burpees
    • Run back through the set to the starting point and transition with your partner

    After a 30-second count-down…

    Set #2 – 4 rounds – 2 each person

    • Bear Crawl to the Transition Point
    • 5 X Merkins
    • Sprint to the next Transition Point
    • 20 X Plank Jacks
    • Lunge to the Transition Point
    • 5 X Merkin Jacks
    • Run back through the set to the starting point and transition with your partner.

    We mosey-ed back to flag where we did a cool-down, name-a-rama, and did our prayer.

    We were smoked at the end. I want to believe it was how hot it was and not hard the workout was.

    Next time, we are going to remind our PAXs to stay hydrated the night before, so in the early morning we can push through the summer heat of NOLA.

  • Jacked Up For Success

    On 10 Jan, the wind was up and the temperature was down. But that didn’t stop FroZone, T-Square, Short Bus, and Thighs from reaching our goals.

    After a short warm up and stretch, we embarked on 3 areas of progress.

    Jacked Up For Success

    • Side Straddle Hops – 40
    • Seal Jacks – 35
    • Plank Jacks – 30
    • Crossover Squat Jacks – 25
    • Smurf Jacks – 20

    Escalator To Our Goals

    We did the following TWICE around Mel Ott Park.

    • 10 – Derkins
    • 15 – Burpees
    • 20 – Merkins
    • 25 – Bobby Hurleys
    • 30 – Box Toe Touches

    Abs Ring of Fire

    A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.

    • Flutter kicks – 10
    • LBCs – 10
    • American Warhammers – 10
    • Hello Dollies – 10
    • Super Crunches – 10

    After a quick final stretch, we moseyed back to the flag and formed our circle of trust.

    It was a good burn, but the cool air kept us looking forward!

  • Christmas came to the Westbank

    Christmas came to the Westbank

    On 20 Dec, Christmas came to the Westbank, F3 style!

    After a quick warm-up, we celebrated a Christmas tree, then we did some Reindeer Hops, and ended by opening gifts!

    Christmas Tree (Pyramid)

    Christmas Tree

    We partnered up and then did the following exercises. One partner did the exercise while the other did a half lap. Then we switched.

    • 50 – Burpees
    • 100 – Overhead Claps
    • 150 – Merkins
    • 200 – Squats
    • 150 – Merkins
    • 100 – Overhead Claps
    • 50 – Burpees

    Reindeer Hops (Caterpillar)

    Reindeer Hops

    PAX got down in low-plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. We continued for 25 yards.

    Opening Christmas Gifts

    F3 Workout Deck

    I purchased a F3 Workout Deck in August, but never used it. Today was the day we opened it. We played a quick round of Texas Hold ’em Poker. Winner’s two cards determined the amount and type of exercise.

    • 10 – 4 count Flutter Kicks

    We ended the morning workout with name-arama, intentions, and prayers for a safe and memorable Christmas.

    Merry Christmas from everyone on the Westbank!

  • Shuttle runs in the park

    Shuttle runs in the park


    After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises.  The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.

    Cold Weather WarmUp

    To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.

    Dynamic WarmUp

    The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.

    Karaokes

    Butt Kickers

    Zombie Walking

    Backwards Run

    High Knees

    Karaokes

    First Exercise

    Then we started the workout.  We split into teams of 2.  As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.

    We did Shuttle Runs from telephone pole to telephone pole.

    Lunges to the first pole.

    5 – Bobby Hurleys

    Sprint to the next pole.

    10 – Diamond Merkins

    Sprint back to the first pole.

    5 – Bobby Hurleys

    Lunges back to the beginning.

    We accomplished 8 runs, or 4 rounds per man.

    Then we did a 20 count rest.

    Second Exercise

    We did shuttle runs to the same telephone poles but in the format of BLIMPS.

    B-urpees – 5

    L-unges – 10 per leg

    I-mperial Walkers – 15 per leg

    M-erkins – 20

    P-lank Jumps – 25

    S-quats – 30

    Sprint from the far telephone pole back to the start.

    We did 3 rounds with a 20 second count down in between.

    Final Exercise

    45 elbow plank

    We circled up, counted off, name-a-rama, and a prayer for the week.

    By the end, the cold weather didn’t have an affect on our motivation or spirits.  The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!

    Great job, guys!  Can’t wait for our next time at the Master Melvin.

  • Have Bricks will Travel

    After much Mumble chatter it was determined that the Westbank AO would probably be better served on Thursdays instead of Wednesdays.  YHC had  committed to Moist that ” if he built it I would come” to Q.  So I lived up to my commitment and made my way to the W-ank  for the extra dark and early beatdown.  Having picked up the blocks from Audubon to do the Iron Pax challenge at the Mothership last weekend they were still riding around in the back of my truck, so I thought we would put them to good use this morning.  As the clock struck 5 AM, 5 PAX gathered at the flag with one FNG.  The usual introduction and disclaimer was given and off we went. Quick mosey to the other side of the baseball field for the warm up.

    Warm Up

    All in cadence:  20 SSH, 20 Hillbillies, 20 Fwd Arm Circles, 20 Rev Arm Circles, 20 Mountain Climbers

    Line Up for an Indian Run back to Park,  with this  small Pax, every person went to front twice, at least.

    Westbankers, don’t say I never brought you anything, cause I had “presents” for  everyone.  Grab your block and Mosey to the park.

     

    Thang 1  –  Dora 1,2,3 with Blocks

    Partnered up for a little Dora – combined reps of:

    100 Squat Thruster

    200 Curls for the Gurls

    300 Chest Presses.

    PAX 1, ran the meandering track that goes around the playground, while PAX 2 reps out exercise till PAX 1 returned, flapjack and continue rep count.

     

    Thang 2 – 11’s with Blocks

    We placed our Blocks on the center line of our designated bordered by 2 trees approximately 30 yds. apart.

    On one side the exercise was lunges(2 =1)  – Starting with 10 reps – on the other side the exercise was Bobby Hurley’s starting with 1 rep.

    Perform the exercise, run across to perform the other  exercise, decrease lunges by 1 rep and increase Bobbby Hurly’s  by one rep, after each round till you get to 1 lung and 10 BH’s.  With the blocks lined up in the middle, every time you approached your block from the lunge side, 11 Bent Over Rows and when approaching your block from the Bobby Hurly’s side, 11 Goblet Squats.

    YHC had one more Thang planned but time was tight and 5:45 came quicker than anticipated.  So we wrapped up our last rounds and moseyed back to the flag.

    COT, Count-Off, Name-O-Rama, Thanks to Beiber for EH’ing our new FNG – Wreck-it Ralph, He’s 28(HATE) and likes to play video games.

    Announcements, Intentions were offered up, Sweaty Ball of Man, and closing prayer  for our intentions especially for safe travels and good luck to our brothers travelling to North Carolina for the Blue Ridge Relay.

    This AO is really building up a head of steam.  It seemed like everyone of the PAX said they had talked to or had someone in mind to EH.  I believe I have EH’d another HNJ dad, that should come out next week, as well.   Thighs volunteered to have his VQ next week at his new home AO and I passed on the flag for him to hold till next week.   Founding member Moist was out of town this week and will be having Surgery coming up and will likely miss the next 2 weeks.  Keep him in your thoughts and prayers for a speedy recovery and let’s keep this thing building up until he returns.

    SYITG!