Tag: Two Yutes

City Park Landmark Tour & Workout – Part 3

28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….

First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.

Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.

With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was
completed in 1917.

The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.

Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.

Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.

Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park

Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.

1)Inchworm & Wall Sit

2) Bearcrawl fwd/bwd & Balls to the Wall

3) Duck Walk & Declined Plank

4) Crab Walk fwd/bwd & Wall Sit

5) Lunge Walk & LBC

6) Kong & Balls to the Wall

7) Fiddler Crab & Flutter Kicks

8) Lateral Lunge & Wall Sit

Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.

Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.

Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.

Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at:
http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park

https://www.nola.com/living/index.ssf/2014/08/city_park_throwback_thursday.html

In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.

Our WPA and FDR themed Mary consisted of:

W – Weezey Jeffersons x10IC

P – Pickle Pounders x15IC

A – American Hammer x20IC

F – Flutter Kicks x20IC

D – Dying Cockroach x15IC

R – name??? exotic exercise led by Triple Shift x25IC

Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.

NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.

Thanks for the chance to lead.

Tool



+14

December 9, 2018
Rain or Shine at the Mothership!!!
Pre-Thang

23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December. At 6:30, YHC gave his standard disclaimer and off went the PAX.

(missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

Warm-ups

Short mosey to the Peristyle and did the following in cadence:

SSHs x 20

Windmills x 10

Forward Arm Circles x 10

Backward Arm Circles x 10

Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

Peter Parkers x 15

MC x 15

Partner Workout

Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

The Thang

Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

Round 1
- 20 box jumps
- 20 incline merkins
- 15 box jumps
- 15 merkins
- 10 box jumps
- 10 derkins
- 5 box jumps
- 5 diamond merkins
- then moseyed to the last light post and back to the fountain (about 0.5 mile)
Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

Round of Mary

Moseyed to the grass field next to NOMA and did the following in cadence:

Hello Dolly x 20

Dying Cockroach x 20

Flutter kicks x 20

American Hammer x 15

Moseyed back to the flag with 30 seconds left. Why not 3 more burpees??? PAX finished the workout at 7:30 a.m.

COT

Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling). Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

King Kong

+8
December 1, 2018
No Burpee Suicides?? What???

YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
With the clock turning 0630, time for a brief disclaimer, then…

Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

SSH IC x 31
IW IC x 15
Ave Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC – 10 fwd, 10 bwd
Chinook Squats IC x 10
Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

Mosey to the NOMA Fountain.

Box Jumps OYO x 10
LL Step ups IC x 10
Dips IC x 15
RL Step ups IC x 10
Derkins IC x 15

Mosey to the Tree Line, line up along the first tree.
Bear Crawl to 2nd tree, 10 merkins
Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
Bear Crawl to 4th tree, 10 Floyd Mayweathers
Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
Circle Burps!
All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

Mosey to the Foundry for Stations!

Station 1 – Dips AMRAP
Station 2 – Pull ups AMRAP
Station 3 – Merkins AMRAP
Station 4 – Leg Lifts AMRAP
Station 5 – Big Boi Sit Ups AMRAP
Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

Complete 2 Rounds

Mosey back to the Great Lawn

Flutter Kicks IC x 20
Crunchy Frog IC x 10
Tin Snips IC x 10

Seal the Deal with 10 Burpees OYO!

Mosey back to the Shovel Flag.

COT

Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

NMM
The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

Thanks for posting with me today!

SYITG!

+8

November 24, 2018
Turkey Day – Okwata

9 Pax showed up for a Pre-Turkey Thanksgiving Feast Beatdown at the one and only Okwata. With 4 shovel flags planted, possibly a record at Okwata, the clock turned 0530, a brief disclaimer was given, and we were off on a mosey toward the mardi gras fountain….

High knees and carioca around the fountain, circle up on the grass.

SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles 10 fwd – 10 bwd IC

Thang 1

Double Shots with Jack Webb at the Barre

1 merkin, 2 air presses in the peoples chair at the bar
2 merkin, 4 air presses in the peoples chair at the bar
….
….
10 merkin, 20 air presses in the peoples chair at the bar

Thang 2

4 Corners at Lakeshore and Canal

Corner 1 – Cataline Wine Mixers IC x 10
Corner 2 – Jump Lunges IC x 20
Corner 3 – Shoulder Taps IC x 30
Corner 4 – Squats IC x 40

Mosey to the top of the levee for Disperse Indian Run
Last Pax sprints to front, calls disperse and an exercise, all Pax run down levee to complete 3 of said exercise, then regroup at the top of the levee to continue Indian Run until all Pax get a shot at glory.

Indian Run back to the House of Pain for Stations – Groups of 3

Station 1 – Merkins AMRAP
Station 2 – Pull Ups Amrap
Station 3 – Bear Crawl Up Levee, 5 Plank Jacks, Bear Crawl down – Timer

Mosey back to Shovel Flags

Flutter Kicks IC x 20
Tin Snips IC x 15
LBC’s IC x 20

Burpees x 10 OYO to seal the deal

COT

Count Off, Name-o-Rama, Announcements, Intentions, and close with a prayer to the Sky Q.

NMM

YHC and Da Parish completed Okwata, then gathered at Morning Call in City Park for Coffeteria, as we were scheduled to run the 5 mile Turkey Day Race at 0830. This is a truly manly accomplishment, and a feat only the likes of YHC and Da Parish could serve up. We were joined by the crew from the Dome Patrol, fresh off their victory with Stiffler’s Mom. Thanks for the great F2 Hawgcycle and Swampcock!

YHC and Da Parish truly sealed the deal with an amazing 5 mile run at Tad Gormley, where we were joined by a number of other F3 brothers!

Thanks for posting with me today, and for allowing me to be a part of F3. I am thankful for many things, and my F3 brothers are very high up on that list!

SYITG!

+11

November 22, 2018
Bringing a Typical Uptown Beat-down to the Mothership
Pre-Thang

Gabrielle originally had the Q for this Mothership. He had asked if YHC could take the Q. Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning. At 6:30, YHC gave his standard disclaimer and off went the PAX.

Warm-ups

Short mosey to the Peristyle and did the following in cadence:

SSHs x 20

Windmills x 10

Seal Claps x 15

Hill Billies x 20

Imperial Walkers x 20

MC x 20

Peter Parkers x 20

Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other. 5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

The Thang (Chipper Workout)

Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

Round 1
- 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
- to the fountain with 50 dips
- to the first light post with 5 burpees
- to the 2nd light post with 50 Hello Dollies
- to the 3rd light post with 5 Burpees
- to the 4th light post with 50 squats
- to the 5th light post with 5 burpees
- to the 6th light post with 50 leg raises
- to the 7th light post with 5 burpees
- to the 8th light post with 50 King Kong shoulder taps.
- Then moseyed back about a quarter mile to the steps in front of NOMA. Rinse and repeat.
Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

Each lap is approximately 0.5 mile. In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

While YHC was giving the instruction for the Thang, a lot of mumblechatter. Triple Shift informed YHC with “that’s a lot of leg raises.” The time was approximately 6:53 when the PAX started. The goal was to finish all 5 rounds before 7:30. YHC knew this would not be an easy challenge.

Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round. The PAX finished strong. T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time. YHC loved it because he would do the same. Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge. This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

COT

Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week. Thank You all again for the opportunity to lead. SYITG

King Kong

+5
November 19, 2018
Backblast – Catfish, 2018-11-10

Another beautiful (albeit slightly chilly) day on board the Mothership at City Park. Attendance stood at 16 total, with 13 existing members and 3 FNGs.

The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

Today’s activites started with a mosey out to the grass next to the Museum for…

Side Straddle Hop

Arm Circles (Forward)

Arm Circles (Backward)

Peter Parkers

Catalina Wine Mixers

Parker Peters

Windmills

From here we moseyed to the fountain for a Dora featuring…

100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

This was followed by two laps of Indian run around the main drag in front of the museum.

From here we moved to the trees in the adjacent grassy area. Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

Thanks to everyone for coming out and participating! Should be a great start to a gorgeous weekend!

+6

November 10, 2018
Partnering in the dark
6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark. YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

PAX were thus treated to a modified, sorta-improvised Q – and they noticed. And mumble-chattered about it. But c’est la vie: you get what you pay for…..

To the Great Lawn!

Heisenberg grumbled about the damp and cold. So… Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs! Much gumbling ensued. So – lets roll over for some Superman. More grumbling. That might have been the last YHC heard from Heisenberg for the rest of the workout.

Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence. Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird. So quick cancel of that one. Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count. Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

Partner Up for Blimps

Partner up for BLIMPS around the great lawn. Start on one end with 5 burpees. Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction. When you meet your partner around the track (wherever it is), do the next exercise together. Then keep running.

5 Burpees. Run. Say Hi when you meet your partner.

10 Lunges. Run again. Say Hi again.

15 IWs. ….

After several repeated explanations, the light slowly dawned on the PAX. Even King Kong was able to figure it out. So we were off.

When finished, join the PAX circle in the middle for more LBC waiting on the 6.

Partner Up for some Sprints

Groups of 3 this time. PAX 1 does LBC on one side of the great lawn. PAX 2 does Merkins on the other side. PAX 3 sprints across the lawn tagging out his partner on that side. Partner sprints back across the lawn. Etc. etc. etc. You are either doing LBC, Merkins or sprinting. Rinse and Repeat until YHC gets bored. YHC gently reminds PAX to sprint , not mosey. There will be time for resting later.

Go.

6 mins later, PAX got a 16 count from JV.

Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

Partner Up for some Dips

Partner up – find a different partner. 4 Minutes of Partner Dips at a bench. What’s Partner Dip? PAX 1 does 20 dips resting feet on PAX 2 who is planking. Repeat. YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

Mosey to the Baby Foundry

Parnter Up for a Circuit

6 groups (3 PAX per group)
- 15 Burpees (Timer)
- Green Snake Jumping (or Box Jumps)
- Pull Ups
- Merkins
- Hanging Knee Lifts
- Dying Cockroaches
Everyone gets a turn at all of ’em.

Mosey Home

But wait! Two Yutes asks Q if we could PLEASE do some more Monkey Humpers! Of course we can. So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30. Lots and Lots of PAX groaning after MH x30. And lots of strange running form to be seen as we re-started the Mosey Home.

Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

Peter Parker at the Flag waiting for the 6.

COT

Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing. Bring F3 to your friends!) and close out with our intentions and prayers. Thank you all for the opportunity to lead!

+5
November 5, 2018
Teamwork makes the DREAM WORK!

Your QIC had a really rough week with work and dealing with trolls on Social Media. It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters. After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference. Well, that is where we as the F3 Nation are creating leaders through physical training.

Leaders by nature are agents of change! We must change for the betterment for ourselves, our families, our friends, and our community. It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually. Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be. So thankful and blessed to be part of this PAX’s Shield Lock!

Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable. So the theme was partner workouts!

WARMUP

Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet. I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

THE THANG

We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile. From there we headed to the tree line for a modified Flora. It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore. This was a cumulative effort.

Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck. The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

Welcome False Alarm! The workouts don’t get easier, you just get stronger! Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts, prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked. Thank you for the honor and privilege of leading!

Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

+6

October 20, 2018
H8 – Pushing the Boundaries
What we can learn from History:

The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

#2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

Changed to the 40 minute challenge:

Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:
- Run over 3 Miles of Hills
- 550 Yards of Bear Crawls
- 36 Burpees
- 120 Merkins
NO Finishers: Bubba was the only one close with :20 away from completing.

#3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

NOTE the oldest PAX this day was only 49!

BB states there were some finishers but did not state who and the click “here” to see results no longer is active. But non the less H8 had been conquered. Congrats!!

#4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner to conquer

#5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

1/2 the group completed – Triple Shift conquered

JV was one lap away

#6 H8 – Pushing the Boundaries 10/18/18

The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge. The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into! On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold. Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength. I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts! Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

A lot of 1st timers:

War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

Repeat 8-attenders:

Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

H8!er Club:

1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off. So along with

T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

Make the commitment to yourself- keep pushing to raise your bar. Good Work!

God Bless!

+12
October 18, 2018
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!!

+18

October 15, 2018