F3 New Orleans

Tag: Steve

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • Easy like Monday morning

    Cowbell and YHC have often discussed the misery of Monday mornings at the Marsh. Typically they’re not the most difficult beatdowns of the week, but coming off the weekend, as Lionel Ritchie would tell anyone who’d listen, they’re never easy, easy like Sunday morning.

    In fact, this beatdown was designed purposefully to be easy, and it still wasn’t easy. If that makes any sense whatsoever.

    After a quick warmorama at center court (consisting of toe touches, arm circles, good mornings, windmills, ssh’s) we took a mosey.

    This whole thing was a mosey, in fact – up the trace, to Jackson, down to the lakefront and back – with the stipulation that we’d stopped at (most) intersections to perform a 1 minute AMRAP of an exercise. From what YHC can remember, it was something like:

    • squats
    • LBCs
    • merkins
    • mountain climbers
    • flutter kicks
    • freak nasties
    • knee ups (1 min each leg)
    • burpees
    • jump squats
    • monkey humpers

    And then back in time to hit the pull up bars for 20 oyo.

    Abbreviated mary of Freddie Mercs and leg raises, and Akbar prayed us out. Thanks men for posting and for the opportunity to lead, as you know, I wouldn’t be out there if it wasn’t for you guys!

  • A Tale of Two Beatdowns

    It was the best of times, it was the worst of times, it was the age of wisdom, and…. yes, it was certainly the age of foolishness.

    The Pax were presented with two choices this morning, follow the Wacker of Bushes off to the Marsh where 35 lbs. cinderblocks awaited them or, for a potentially less-painful option, follow YHC into the unknown. So the Pax split, the Iron Pax-ers heading off to fulfill the week 3 challenge, and those who had already completed it stayed behind.

    Warmorama: 10x merkins OYO, arm circles, air presses, IWs, SSHs, high knees, all at various reps IC.

    Thang:

    Bear crawl approximately 400 yards to the lakefront gazebo. Caveat: if you need to pause for rest, perform 10x merkins then jog to catch up with the man in the lead. YHC declines to say whether or not this was intended to make the PAX rethink their choice of beatdowns but, impressively, there was relatively little grumbling. That is how difficult the IP challenges are – the minds of the PAX have been recalibrated and this – bear crawling 400 yards – is actually better than the alternative. T-claps to Grundy who (YHC believes) was the only one to make it the full distance without stopping.

    Next, circle up inside the gazebo for a quick round of squats, 20x IC, before assuming an Al Gore hold while each man takes his turn doing 10x Bobby Hurleys. Turbo explained to the young ‘uns who BH was, and that he did indeed slap the floor as a Duke player. Everyone seemed to sink their shots – with Chewy mixing in a few granny-throws – and we wrapped things up in the gazebo with a round of the ever-popular monkey humpers, x22 IC. A short recovery stumble down the path before moseying to the canal bridge for a partner routine.

    Partner 1 heads up the path, over the bridge and down a short distance – to where a young couple was necking in the grass – and then circles back to relieve partner 1, who will begin the cumulative reps of:

    • 50 Burpees
    • 100 Sister Mary’s
    • 150 T-Merkins
    • 200 Squats
    • 150 Freak Nasties
    • 100 Monkey Humpers
    • 50 Burpees

    T-claps to the young couple, who YHC figured would relocate to a more private spot within the first 5 minutes. These two, though, persevered the parade of sweaty men and continued to put on a show for nearly the entire duration of our routine. And this routine took some time – especially the t-merkins, which seemed to bring nearly everyone to their knees. Hey, maybe they’re exhibitionists and this is what they came for?

    Quick Indian run back to the flag and, with minutes to spare, we knocked out some Jane Fonda’s, quick pulses, and heel-to-knees, 10x IC each leg. Having reached the end, we looked around for our Iron Pax brethren, but to no avail. So, back on our six, we knocked out a bit more: flutters, LBCs, and Freddie Merc’s, all 20x IC. A quick look around again but, alas, still no one in sight.

    Time to call it – so we circled for countdown, nameorama, and COT. Shooter prayed us out with intentions for recently slain Captain Vincent Liberto and his family. Liberto, a father of seven, had served the Mandeville police department for over 25 years and was known to be a good man, who served his country and community with pride. His sacrifice comes as a shock, and is a reminder of just how lucky we are to have such great men and women protect and serve our community.

    Soon after, the Iron Pax-ers appeared and we circled up for COT, part deux, this time with Hammer praying us out. Double intentions for Capt. Liberto and his family.

    Then it was off to coffetería, where Tank regaled us with warm stories of Italian family gatherings. A near perfect morning. Thanks for the opportunity to lead and get stronger alongside you men.

  • Remembering

    5 men did the annual 9/11 stair climb on Tuesday to remember and honor those 2792 men, women, and children who died 18 years ago. Hard to believe it’s that long ago already, and how much that event changed our world.

    With the grueling Iron Pax Challenge happening both the day before and after this beatdown, this was a great opportunity for us to slow down a bit, talk, and reflect.

    Sweating profusely with the 100% humidity that seems to accompany every day here, we wondered aloud how difficult it must’ve been for those firefighters to ascend in all their gear, with all that weight and heat, and with the knowledge that things would likely not go well for them. YHC cannot imagine the fear that would produce, and that these men were able to push that aside and rush up is astonishing.

    So we climbed 82 1/2 flights at Grandmother’s, which according to Pelican’s calculations approximated the 110 floors of the WTC. Quick Mary of 20x Merkins, Hello Dolly’s, Freddie Mercs, and LBC’s. COT and Chewy prayed us out, reminding us to be thankful for the sacrifice those men and women made for our country.

  • Float like a butterfly, sting like a…

    The Killer B’s ended with a bang Saturday morning, with Grundy taking the Northshore lead by mere seconds.  Sure, we could debate the fairness of doing it on the lakefront’s luxurious grass vs. the Marsh’s unyielding concrete, or the legality of the proctor himself taking home first place, but when it comes down to it, we must (begrudgingly) give Grundy due credit (and hate!) – it was a pretty inspirational effort.  In fact, Tank was nipping at his heels the entire time and it seems the two were feeding off one another’s energy to push each other to their record times.

    So t-claps to those two men for giving it their all and, while we’re t-clapping, we might as well toss another one out to Zoo and his miraculous self-healing leg, for taking the opportunity to hit the challenge for a second time and improve upon his score.  Alright, the rundown:

    Usual pre-thang 2 miler featured guest appearances by both Bushwacker and Garfield, and then we went right into the warmorama: Arm circles (forward/back), IW’s, copperhead squats, toe touches, hillbillies, SSHs, mountain climbers, all x20 IC.

    Thang:  Half the PAX followed Grundy to complete the IP challenge, while those that had already had their fill followed YHC.

    First stop on our tour of the lakefront was an old favorite that can be difficult to use with a large pax: Rips.  Instead of the traditional stair run/Rocky Balboa’s, though, we simply grabbed a handrail and did one legged negative calf raises, at a slow cadence: x15 per leg.

    Then, eastward towards the baseball field, stopping for a quick COP of high knees and a burpee wave.  About 6 rounds, and then onward…

    To the pull-up bars behind the baseball field.  Circled up on our six for flutter kicks, while 2 men got up to do 5x pull-ups.  Around the circle again and again and again, until each man had 25 pull-ups.  We maxed out on flutters and at some point switched to Freddie Mercs, which did not really help all that much.

    Next up, flip over to a plank for plank jacks, while 2 men got up to do hanging knee tucks x10.  Round the circle a few times, switching about halfway to shoulder taps, until each man had 30 tucks.

    Mosey back towards the boat launch to split into two teams for a 100-yard sprint relay race.  Losing team gets hit with 25 burpees, winning team gets 25 merkins.  (YHC has learned that, in the realm of F3, the winning team never takes the easy way and sits out on the work so why even bother pretending there’s a reward.)  With Bean pulling double duty for Team 2 to secure the win, they performed their merkins and then jumped in to help Team 1 finish up with their burpees.  And then everyone took a page from Pik, who’s been keeping Old Mandeville clean for the better part of two years, and did a quick sweep of beer bottles before heading over to the playground for a quick partner routine.

    P1 holds people’s chair while doing air presses, P2 bear crawls up the small hill to the swingset pad for 10 merkins and then bunny hops back down to flapjack with P1.

    Just enough time to Indian Run back to Rips, get in one more set of calf raises (x10 each leg this time), and back at the flag for a round of boxcutters, x20 IC.  The rest of the gang joined us at this point, looking thoroughly destroyed, and we circled up for COT.  Zoo encouraged all to share the gift of F3 and bring out some new brothers, and Maverick took us out with a prayer, encouraging us to be men of strength. Then off to coffeeteria.  Thank you men for the opportunity not only to lead, but to get stronger and sharper alongside you.

  • The Backup

    Being called in as a last minute backup can go one of two ways: either you’re a little stressed because you have to plan a beatdown quickly, or maybe the opposite, a little too relaxed, shirking that preparation because… hey, you’re the backup, what’re they expecting?

    Now, I’m not gonna say that YHC came wholly unprepared, not my style.  But preparation was …light.

    We already knew Pik and Wacker were out this morning, so Shooter and I stood in the darkness wondering if it’d be just the two of us.  Then we saw Cowbell’s truck coming in hot… or at least, we thought it was Cowbell’s truck.  It came and went.  Hmm. “I guess that wasn’t Cowbell,” I say to Shooter. “No, that was him,” he responds. And sure enough, the car returns after pulling a three-point turn and Cowbell pops out.  Hmm. Well, it is early in the morning, no judgement here.

    Warmorama:  Torso twist, arm circles, SSH, IW’s, high knees, and butt kicks, all x20 IC.

    Thang:  Mosey a whopping 20 feet to the edge of the basketball court for a mix of suicides and AMRAPS:

    Full court suicide

    1 minute of merkins

    Full court suicide

    1 minute of BB sit-ups

    Full court suicide

    1 minute of jump tucks

    Full court suicide

    1 minute of one leg lateral hops, another minute for the other leg

    Full court suicide

    1 minute of Aussie pull-ups

    Full court suicide

    90 seconds of plank jacks

    Lunge walk half the court, bear crawl back

    1 minute of shoulder taps

    Full court suicide

    Over to center court for a rousing round of Burp n’ Merk (ascending merkins with each burpee), up to 10. Shooter requested we descend back down to 1, as real men would, but time was short.

    Closed it out with some Mary, little manny crunches, hello dolly’s, x 25 in random cadences.

    COT and Shooter prayed us out.  A sincere thank you for the opportunity to better myself with good men like yourselves.

  • Back Blasts from the Past

    Inspired by Chewy’s spate of back to back to back blasts, YHC figured it was time to put some fingers to the keyboard. I love to read these things, so why have I shirked my duty for my last 3 Q’s?  

    Alright, let’s forget the counts just this once, as I’ll be lucky to get the rest of it right:

    Warmorama – SSH, IWs, Cherry Pickers, arm circles, air presses, etc.

    And finally, high knees until called, then drop for a burpee…. round the circle we went, a few times.

    Thang: Over to the pull-up bars, my favorite feature of the marsh.  One man does 5 pull ups, while the rest of the pax does flutters.  5 rounds of this, (that’s 25 per man for you non-mathematicians) and then on to hanging knee tucks.  10 per man this time, while everyone does J-Los.  3 rounds here of this.

    A long mosey from the warm confines of the Marsh to the warm expanse of the lakefront.  Oh, forgot – we sprinted a few of those blocks.  Maybe… 2?   Then hit up the sea wall for none other than: Step Ups, Freaks, Bulgarians, Freaks, Step ups with Knee Raises, Freaks.

    Over to a grassy spot for some Captain Thor, 1 sit-up to 4 putins, up to 10/40.  This was Cowbell’s virgin Thor experience, he seemed to enjoy.

    Mosey back to the Marsh, this time stopping at each corner to do 10 merkins.  Switched it up each block, alternating between wide, diamond, T, and your plain ol’ average merkin.  

    COT and Cowbell prayed us out.  Thanks gents for the opportunity to lead, and for keeping each other sharp.  Love to start the week out here with you guys.

  • B-Limps

    8 pax met at Gma’s house on the gloriously muggy morning.

    The attendance was a little up this morning, after Cowbell’s call to action on Saturday at the lakefront.

    The Thang:

    Mosey to parking lot for Quick Warm up:

    SSH x 20; IW x 20; Merkins x 20 all IC

    Mosey to the under pass for

    1 lap of hill repeats and 25 Burpees, Lunges, IW, Merkins, Plank J’s, and Skwaats after each

    Mosey back to the Flag
    Distance 2.5 miles according to Cowbell.

    COM: including Side ups, and V Ups x 25 and BB sit ups x 10 led by Zoo

    Zoolander, again showing his ability to heal like Wolverine, running hill repeats < 10 weeks post-op ankle surgery.

    COT, Name-o-Rama: Welcome FNG Handy, who is married to Zoolander’s sister. Prayer .

    thanks guys for letting me lead,

    Chewy.

  • Routine break

    Backblast will be like the beatdown, just a routine break at work.. It shall be brief and to the point so here it goes..

    Warmup

    10IC Torso twist, 10IC Scorpion kicks, Down dawg stretch with right leg high and left leg high.. 10IC SSH and 10IC Butt kicks..

    Thang

    Standard route through ole Mandeville with 4 breaks in the run. 3 taking place at the corner of Monroe and Massena Street to drop for 5 Merkins, 5 eight count body builders and 25 LBCs. One on the run down, after the circle, on Sunset pier and again at the corner on the return to the AO..

    Upon return the PAX completed 20IC Freddie Mercuries, chill cut Plank with right arm high and left arm high.

    count, announce, COT

    Appreciation to Waterpik for 🙏🏻 us out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!