F3 New Orleans

Tag: Walleye

  • Creating Some Steam

    After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!

    After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:

    • Toe Touch and Hold 3 count x 10
    • Side lung left and right x 10
    • Peter Parkers x 10
    • Scorpion Kicks Right and Left x 10
    • With Block Overhead Press x 20
    • With Block Low Slow Toe Hoover hold 10 count x 10

    Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.

    Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.

    Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other.  Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4.  All ran with block overhead and others in group pressing.

    Next relay same run across the field – this time all in group curling

    Next relay same run across the field – this time all chest pressing

    Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.

    Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!

    Return our blocks – Mosey back to the flag – 1 minute stretch!

    COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road.  It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road. 

    Thanks for the opportunity to lead!    

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • Get out of bed sleepy head!

    Whenever I sign up to Q or when someone signs me up to Q (Fracsac, Hawgcycle, Tool, et. al., there is always a nervous energy that starts to build up until the morning of the beatdown. I’m not exactly sure what causes that. Maybe its leading the PAX, maybe its the unspoken expectations of a great workout, maybe its the work that will be required, or maybe its the bean burrito I ate the night before. Well, whatever it is, the date on the calendar doesn’t move no matter what happens the day before. I can’t let my F3 brothers down!

    DISCLAIMER AND WARM UP

    Arrive at the virtual flag in front of NOMA, give the disclaimer and then take off to the coupon pile by Tad Gormley. Man, that is far! Maybe we can move the AO to the baby foundry to be more centrally located to the coupons, but I digress. We arrive at the coupon pile and break the pax up into groups of three (3). 2 pax members grab one coupon each and the other pax member grabs two coupons as we head to the field next to Roosevelt mall. Circle up for a warmup of 20 SSH, 20 Hacky Sacks, 20 High Knees and 20 Butt Kicks, and 20 J-Lows all IC.

    THE THANG

    Line up in groups of three facing the sidewalk of Roosevelt Mall and perform the following exercises.

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Burpee broad jump three (3) times out and three (3) times back. PAX 3 – Thrusters with coupon. 2 rounds

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Lunge walk with coupon overhead five (5) times out and five times (5) back. PAX 3 – WW2 situps with coupon. 2 rounds

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Side lunge with coupon five (5) times out and five times (5) back. PAX 3 – Sundial – plank walk in a circle with feet on a coupon. 2 rounds

    THANG TWO (2)

    Absolution x 10 IC, Angle Grinder x 10 IC and A.L.A.R.M. (Shoulder press, lunge, LBC, run to the sidewalk and back, and mountain climbers all with a coupon.

    Put the coupons back, headed back to the virtual flag and was incensed that the Mothership crew was tresspassing and, of course, mumblechatter ensued :-). With a few minutes left, we do some mobility to cool down.

    COUNTOFF, NAMERAMA and CIRCLE OF TRUST

    So honored to lead such a great group of men. Prayed for Rudy’s father, for the safety of Amanda Eller (she is the niece of my mentor and is the missing woman in Hawaii) and that we would positively impact others by being involved and virtuous.

  • Foundry McDeuce

    13 men arrived at the Foundry on a really beautiful May morning. Clear skies, cool, sun rising. Days like this really make you appreciate the beauty in the world, and make getting out of bed worth it. Enjoy it while it lasts fellas, because the heat is coming. A disclaimer and off we go.

    We mosey to the track for the warm-up COP: SSH x 20 IC, IW x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, J-Lo’s x 10 IC, Mountain Climbers x 10 IC.

    We stayed at the track for a Dirty McDeuce. 3 exercises with a 12 count (1 arm, 1 leg, 1 core), then a 400m lap around the track.

    • Round 1: Merkins, Squats, LBC’s
    • Round 2: Right leg cross-over Merkins, Side Lunges, Flutter Kicks
    • Round 3: Left leg cross-over Merkins, Jump Lunges, Hello Dolly
    • Round 4: Teepee Merkins, Monkey Humpers, American Hammer

    Next we moseyed to the Foundry, stopping at each Light post for 5 Merkins. At the Foundry, 4 stations for circuit work.

    • Round 1: Body Rows, Step-ups, Pull-ups, 15 WWII sit ups (the count)
    • Round 2: Body Rows, Dips, Hanging knee ups, 20 Squats (the count)

    We mosey back to the track for a 200m sprint, then mosey on to the flag for count-off, name-o-rama, announcements, intentions, and a prayer. Days like this are really what it’s all about. A beautiful crisp day spect with friends trying to make ourselves better. Thank you guys.

    Walleye

  • Running With Scissors

    I had been looking forward to this (1 day after) Birthday Q. Since I am a Physical Therapist I wanted to introduce a few exercises that I have my patients perform in the clinic or suped-up modifications of those exercises. I had considered using the great lawn for a portion of the beatdown but due to the amount of rain we had received and the lack of any animal crawls I opted to stay dry (of water, not sweat) which I hope the PAX appreciated. 8 men gathered in the humid, muggy, but sunny morning, the disclaimer was given, and off we moseyed to the pavilion by the Festival Grounds as everyone carried their soon to be announced coupons while I carried the scissors so said coupons could be distributed.

    Warm Up:

    • Side straddle hops x 25
    • Windmills x 10
    • Self love x 10
    • Hillbillies x 20
    • Mountain climbers x 20

    Thang #1:

    I was inspired by 2 recent beatdowns by Mr. Awesome and Kuch that included Tabata. So I performed a dry run the night before with a free app I downloaded and chose a 90s grunge playlist on Amazon Prime for 20 sec of exercise and 10 sec of rest for a group of arm exercises all using Theraband. We performed 2 rounds, with some questionable grunge selections by Amazon (Goo Goo Dolls and Dave Matthews Band are not 90s grunge).

    • Shoulder flexion (forward straight arm raise)
    • T’s/airplanes (separate arms apart while maintaining arms at shoulder level)
    • External rotation (elbows by your side and swing open arms like a gate)
    • Shoulder abduction (lateral straight arm raise)
    • Biceps curls
    • Triceps extension

    Thang #2:

    With everyone’s shoulders burning it was time to work on some legs. After shifting the picnic tables out of the way, PAX lined up on one end of the pavilion and performed a series of exercises back and forth across the pavilion

    • Lunge with twist, there and back
    • Toe walks, there
    • Heel walks, back
    • Monster walks with Theraband around ankles, forward there and retro back
    • Lateral monster walks with Theraband around ankles, alternate direction after a lap

    Thang #3:

    Everyone’s quads and gluts seemed to be burning after those so PAX circled back up for a some merkin and plank variations all performed in cadence

    • Merkin plus x 15
    • Merkin into side plank x 10
    • Plank on elbows into a birddog position (lifting alternate arm and leg) x 10

    At this point my arms were getting worn out and I was slipping from my sweat on the pavilion concrete so I made slight change in my exercise order. Time for some People’s Chair x 30 sec each, with modifications of course to target different muscle groups.

    • Feet flat on ground
    • Shift weight towards heels to fire the gluts
    • Shift weight towards balls of the feet to fire the quads
    • Single leg with right leg in air
    • Single leg with left leg in air

    Following this I went back and completed by merkin/plank exercise group with side planks into a straight leg raise x 10 each side.

    Thang #4:

    Following our pavilion portion of the beatdown we moseyed over to the deck in front of Big Lake while carrying coupons (and scissors of course). All exercises done in cadence.

    • Prone T’s/airplanes (Theraband optional) x 15 ; my apologies to the tall people/people with long arms
    • Prone W’s x 15
    • Dips x 15
    • Step ups x 15; 1 set leading with right then 1 set leading with left leg
    • High rises x 15

    Yeah, I named an exercise after myself. I have a lot of patients at the clinic perform wife pleasers. However, I do not call them wife pleasers. They are called bridges. Wife pleasers/bridges seemed too simple for this group of men so I modified it into something different. Starting position is in a crab walk, then lift your hips/butt into the air while also lifting 1 leg in the air. So it’s a suped-up single leg wife pleaser. Hope this makes sense to anyone reading this nonsense.

    Mosey back to the Muscleship shovelflag for some static hamstring, butterfly, and figure-4 piriformis stretching x 15 sec hold for each. Count off, name-o-rama, annoucements, intentions, and sweaty ball of man prayer. Thanks to all PAX for showing up. Hope everyone was as sore and fatigued as I was.

  • These are a few of my favorite things

    14 Pax including 1 FNG posted in the gloom at City Park next to the imaginary flag.

    The QIC (YHC) was commemorating a belated birthday Q (first Q in over a year), and thought it would be fun to do a few of his favorite things. But first, a quick mosey to the grassy neutral ground for a little warm-up COP.

    • SSH – in cadence x 20
    • Hillbillies – in cadence x 15
    • Self Love – ic x 10
    • Merkins – ic x 10
    • Slow Windmills – ic x 10 (or was it 15?)
    • 10 Burpees on your own

    Then the Pax followed a slightly lost Q to “the Refinery” – a bit farther away than YHC remembered for some simple exercises in groups.

    • Burpess x 10 for the count
    • jump the snake
    • pull ups
    • dips
    • knee ups

    And with all that out of the way, the fun was about to begin. Mosey over to the big grassy area next to the water – it was nicely lit by the construction lights at the Children’s Museum. Pax put on a show for the construction fellas.

    First: Tabata!! (20 seconds on, 10 seconds off x 8)
    Exercises: mountain climbers, burpees, squat jumps, lunges, and repeat.

    Now that the PAX was nicely lathered up, some more fun was to come: Animal movements! Out about 10 yards and back, 5 burpees then the next movement.
    Movements: bear crawl, frog jumps, crab walk, shoulder rolls (followed by dizzy burpees)

    There was some mumble chatter about this time, especially about prickers and dizziness. YHC was having a blast.

    On to the climax of the morning – mosey to the track for … 1000 meters of Hades!!
    Run/sprint 400m, walk 100m
    Run/sprint 200m, walk 100m
    Spring 100m, walk 100m

    By now, we had run out of time for anything besides the short mosey back to the imaginary flag and the COT where we named SlowJo.

    Happy birthday to me.

  • Inverted BLIMP Pyramids. Or something like that.

    Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.

    We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:

    • SSH x 20 IC
    • Peter Parkers x 20 IC
    • Abe Vigodas x 10 IC
    • Arm Circles 10 Forward, 10 Backward IC
    • Hill Billies x 20 IC
    • Mountain Climbers x 20 IC

    Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.

    Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.

    • 5 Burpees
    • 10 Lunges each leg
    • 15 Imperial Walkers each leg
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats
    • 30 Squats
    • 25 Plank Jacks
    • 20 Merkins
    • 15 Imperial Walkers each leg
    • 10 Lunger each leg
    • 5 Burpees

    We moseyed to the end of Lelong Drive for the next COP:

    • Side lunges x 10 IC
    • Low slow squats x 20 IC
    • Tree Huggers x 10 IC

    Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.

    Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.

    Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.

    Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.

    Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.

  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • Metry Boys Prepping for H8

    Revsox was on deck for the Q, but had a conflict and requested a sub two days out. YHC and Mahatma volunteered to cover, but YHC got the nod with a courtesy deferral by Mahatma. Walleye crossed the border and made the trek to unfamiliar territory. He got a starlight tour of the AO after getting turned around within the park, but he made it to the flag on time.

    Warm-up

    The PAX moseyed over a small hill to the nearby field for the following warm-up, IC: SSH x 25; Hillbillies x 25; Arm Circles x 10 (each way); Grass Grabbers x 25 (double time); Mountain Climbers x 25; Abe Vigodas x 15

    Thang

    Mahatma expressed an interest in some hill work. YHC was on the same page to help the Metry PAX prepare for H8. After a short mosey across the field, the PAX stood at the base of the tallest hill on the AO for a little Dora 1-2-3. The PAX was separated into a two and three-man group. The PAX groups took turns sprinting up the hill, completing three burpees, and jogging down the hill to the second group, while they collectively completed 100 Catalina wine mixers, 200 American hammers, and 300 LSS. There was a bit of pause at the beginning over the number of Catalina Wine Mixers, but T-claps to the PAX for pushing through and not accepting the offer to modify to less mixers.

    After completing the Dora workout, the PAX sprinted up the hill as a group, bear crawled to the other side, and jogged down the other side. Plank and wait for the six. The PAX moseyed to the outdoor gym for some circuit training as follows: 10 knee-ups (timer), dips, rows, WWII sit ups, and merkins. With time running out, the PAX did the following Mary, IC x 25 each: flutter kicks, LBC, and penguins.

    A quick mosey back to the big hill for a sprint up, bear crawl across, and jog down. Plank and wait for the six. Mosey across the field, over a small hill, and back to the flag. For the last six minutes, Walleye and Triple Shift lead the PAX in several Yoga-based stretches.

    COT

    Namerama, announcements, intentions, and closing prayer.

    Life doesn’t always give us advanced notice. As effective leaders we need to be prepared to step up and lead under any circumstances. This was my third Q and I agreed to sub Q to challenge myself with piecing together a beat down on shorter notice than a scheduled Q. I’m still learning to manage time within a beat down, but practice makes perfect! Thanks for another opportunity to lead and for being good followers. It’s truly an honor.

  • RC was “Peachless”

    No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was a no show, I figured it was time to get moving. We moseyed to our normal RC warm up spot. Disclaimer was given for the group as this was going to be a PAX lead beatdown. Mahatma (initial QIC) set to ground rules, ALL would be called out to lead. The warm up began:

    All in cadence 15 – 30 

    • SSH – Mahatma 
    • Hill Billy Cow Bell
    • King Kong
    • WindMills Baby Face
    • Grass Grabers Madula
    • Arm Circles Screw Top

    Grab a Rock – Mosey to the open field

    Pax lined up for a 7

    KK called out ManMakers then run 25 yards for Bobby Hurley 

    RugaRu – Partner Dora – 50 cross over Merkins, 100 Curls, 150 Squats – While pax 1 starts exerciser, pax 2 runs 25 yards and back – switch and keep building toward the #.  

    Mosey back toward the rock pile BUT there was still time for a Ring of PAX where one by one each Pax lead an effort.   Memory loss- If you’ve read to this point feel free to update or send a shoutout through Mumblechatter and I’ll update. 

    Return Rocks – Mosey back to flag.

    COT – After count off and Name O Rama – Pax named and welcomed Swisher-Sweets.   Intentions and Prayers of Thanks.

    Honestly this is F3 at it’s roots – Men leading Men.  Great effort by all.