F3 New Orleans

Tag: Ya Mom’n Dem

  • Post Iron Pax Beatdown

    With my LVCC brother Screw Top still nursing an injury I was asked again to do a relief Q which I gladly accepted. I spent Tuesday night scrolling through the Exicon for some suggestions and found something new (for me) and remembered something that I had not done in a while.

    14 PAX gathered at the our usual spot in Roosevelt Mall. I can’t speak for everyone but I was still feeling the effects of the Iron Pax beatdown from Monday so burpees, jump lunges, and sit ups were not to be on the menu for today. Disclaimer was given and off we moseyed to the track for warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Self Love x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Figure 4 piriformis stretch x 15 sec hold each leg

    Tha Thang #1:

    Following warm-up we moseyed back to Roosevelt Mall where the 14 members were split into 2 groups for a little Route 66. I hadn’t done this exercise routine in months so I figured it was just as good a time as any to break it back out. On 1 side of the mall PAX would do derkins increasing reps with each bench. On the other side PAX would perform step ups (1 is 1 for each leg) with increasing reps each bench. Plank and wait for the 6 at the end of the mall.

    Tha Thang #2:

    PAX moseyed to the back of NOMA where were again splint into groups. Since we had 14 men we were splint into 2 groups of 3 and 2 groups of 4 for Triple Check. PAX #1 perform The People’s Chair and PAX #2 planks while PAX #3 runs around NOMA. Upon PAX #3’s return to the start everyone rotate until each member of the group has performed a round in all 3 positions. Rinse and repeat 2 more times so each PAX will have performed 3 rounds in all 3 positions total.

    Tha Thang #3:

    Mosey back to the mall where we reversed our Route 66. All PAX that had performed derkins now did step ups and vice versa. Suggestion was thrown out that we do the reps in descending order which I obliged. The PAX performing step up seemed to take a bit longer so t-claps for the PAX performing derkins to get some Mary in while waiting.

    Mosey back to the flag for some Mary for all:

    • Freddy Mercury’s x 15 IC
    • Dying Cockroaches x 15 IC
    • Penguins x 15 IC

    Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Once again it was a pleasure to lead the men in a beatdown that was hopefully enjoyable but challenging.

  • I Get by With a Little Help from My 2nd F

    T-Claps to Heisenberg and his EH of YHC 3 years ago on this day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and absolutely no idea what he was getting in to.  Bubba was the Q and brought the Pax up the loop for a hot, no shade, warm up.   When then traveled to the bridge outside Cabrini for a merkin/plank jack ladder.   YHC was the six all morning and the words of encouragement (although they fell on deaf ears b/c I didn’t know what FNG was but nonetheless) were reassuring.   A silver-haired man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there, YHC would’ve gotten back in the truck and went home.   In the COT, Heisenberg tried to push the Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette” thus Da Parish was brought into the F3 Nation.  YHC wants to thank all the PAX that were there that day; b/c I found my new gym, and later did I learn how much more F3 truly is.

    YHC loves the new gym.  There are no dues; but the only payment is the downpainment and the opportunity to Q.  The best way to pay back what you are given is to be a leader.   That is why every year, YHC marks the calendar for August 27 as the QIC.  Without Yankee, Bubba, Heisenberg; that first day would’ve been a terrible experience with no return.   A F3 Beatdown is not complete without all 3 F’s; Fitness, Fellowship, and Faith.

    The Thang

    Run the traditional 610 Stomp Route up the Bayou.   Every 6 minutes turn around and run back to the 6 and complete 10 Burpees together, LNMB. 

    Thank you Belloq, Jesus Juice, and Uncle Si for the F2 during the run; and thank you F3 for the opportunity to lead.

    Your Humble Correspondent,

    Da Parish

    Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat and 34.1 BMI

                               8/27/17 – 234.2, 24.8%, 30.9 BMI

                               8/27/18 – 246.3, 29.8%, 325

                               9/27/19 – 246ish

  • Preseason at Da Chamber

    12 PAX were greeted with the perfect mix warm, muggy, and damp conditions at the new UNO site on Monday. Ideal setting to sweat out the celebratory weekend beers from a kinda-stellar Saints preseason victory on Sat followed by our little league dudes lighting it up in Williamsport on Sunday. YHC encountered Belloq upon arrival where we gazed upon the intramural fields at UNO, recalling our time spent out there mid-90’s playing sports for our respective fraternities, oftentimes with a cold beverage in one hand and football in the other. Yes, those were some glory days, but I think it’s safe to say we’re probably both in better shape now than we were then, at least we’d find out in the next 45 min. Perhaps our real glory days still lie ahead?

    YHC stepped in to Q the day before, filling in for Holy Grove who originally stepped up to help lead, but is on IR and hopefully will be back in the fold soon. Quick warmup included paying a little homage to the Easbank All-Stars for playing strong, displaying great teamwork, and making Louisiana proud. Scores = rep counts. YHC is no ESPN commentator but did my best with a recap of the LLBWS:

    SW/LA vs W/Hawaii    2-5      2 SSH- 5 Burpees

    LA vs NW/Oregon    3-2         3 WM- 2 Burpees

    LA vs MW/Minnesota  10-0    10 AC

    LA vs MA/New Jersey   4-1      4 Side Lunge-1 Burpees

    LA vs SE/Virginia   10-0             10 PP

    LA vs W/Hawaii   9-5  (US Final)     9 IW- 5Burpess

    LA vs Carribean Region 8-0 (LLBWS Final)    8 GG

    Next up, time to pay some even greater respect to Staff Sergeant Edwardo Loredo by knocking out the Loredo Workout, a Crossfit favorite and the “preseason” workout for the F3 Iron Pax Challenge.

    6 Rounds For Time:

    • 24 Air Squats
    • 24 Push-ups
    • 24 Walking Lunges
    • 400m Run

    Given the rainy forecast, YHC mapped this out to be done near the overhang at the front entrance to the UNO HPC Building, aka Chamber of Horrors, using the parking lot as our 400M lap, verified by Google. As the PAX started churning away, there were some pros and cons with our site. Pros included lots of dry pavement and a steady flow of puzzled student athletes tricking in the building for training. Cons included a rather slippery sidewalk for the walking lunges (hindering form for some) and what appeared to be a rather long 400M lap, despite what Google said. Anyway, we plowed through and several PAX pushed extra hard. T-claps to Shorty and Shuffles for blasting out of the gate and setting the bar…and t-claps to several others that YHC saw digging deep. All PAX managed to finish before the bell rang, with times ranging from 27:48 to 36:ish minutes.

    Great job knocking out a not-so-pleasant WOD. September is going to be a looooong month, especially if one opts to do the Iron Pax workouts multiple times per week. Hopefully we’ll all be faster and stronger come October….the H8 should be chump change. We capped things off with a COT. Afterwards we officially named the AO “Chamber of Horrors” which is the old nickname for the adjacent HPC building which has seen many a sweaty athletes and students alike for the past 50 years.

    NMM:

    1. It’s nice to have dry-ish feet.
    2. Pop Tart killed it and is filling Smooth’s shoes as a front runner.
    3. T-claps to Shorty for knowing when to listen to your body/stomach and throw in the towel. With other PAX recently going down or feeling ill mid-workout, a new addition to the Lexicon has been proposed by Da Parish…..Kenny Rogers (verb?) – Knowing when to hold em and when to fold em.
    4. T-claps to the PAX for posting and supporting the new AO. We pay back F3 not only by leading workouts, but by continuing to grow and spread the footprint…just like several guys did here when they kicked things off in NOLA.
    5. “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”

    Thanks for the opportunity to lead and the motivation to keeping getting out in the gloom.

    Tool

  • Wisner Bridge, with a side of Burpees

    Good morning, rise and shine! YHC usually opens the Stomp with a Disclaimer and “The Usual”. But with lots of creativity at 610 Stomp of late (#TClaps to Kuch, FracSac and others who find new ways to liven up our early morning run!), YHC needed to try and think of something at least a wee bit different…

    Right, right. The Wisner Bridge. Our city’s version of “Hill Workout”. Yup, lets do it.

    So – after the disclaimer, and a reminder to everyone of directions to the bridge (go Left, not Right) – we were off. Run to the bridge (about a mile), then back and forth over it (each pass is just under half mile) until its time to come home (another mile). And just for fun – lets throw in 5 burpees after each pass.

    Shuffles (missing his running pal Smooth already) tried to stay back with the pack, but couldn’t help himself. Jumping to the front with Swiss Miss, they proceeded to go right (not left), disappearing in the gloom – only to reappear much later at the bridge.

    At the bridge, Dirty Dell and Briefs set the pace. Back and forth they went. Several “Good Mornings” – to dog walkers, other runners, other PAX. This would be a dangerous way for the Frac GM run. YHC was blinded on each pass by the approaching glow of the Surge Special outfit. That’s a lot of day-glo yellow.

    Nearing 6am, time to get the PAX together again at the foot of the bridge. YHC makes it to the bottom to find Ya Mom’n’dem and Pop Tart sitting around, apparently looking for some donuts and a cigarette or something to pass the time. More Burpees for them, YHC calls out. So PAX start burpeeing. And burpeeing. And burpeeing. While Hawg and Rev-Sox (closely watching their heart rate, apparently) saunter down the final hill.

    Mosey back to the flag for a round of Mary, before closing with our count-off, Name-o-rama, and send everyone off to start the day with St. Ignatius Prayer for Generosity.

  • Adios para ahora

    It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.

    Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)

    Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders

    Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.

    Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.

    I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃‍♂️

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Halfway to 70

    Can’t think of a better way to spend the day after my birthday than getting sweaty with a bunch of dudes.

    I never thought I would feel better at 35 than I did at 25. I owe it all to F3 and all of you guys for giving me a reason to wake up at 5AM and sweat my ass off. Big thanks to everyone that made it out to celebrate my birthday beatdown with me.

    Short jog to the Tulane sign and circled up.

    • 35 SSH
    • 15 Grass grabbers
    • 35 Mountain climbers
    • 15 Peter Parkers

    Mosey’d to the benches:

    • 35 Right leg step-ups
    • 20 Diamond derkins
    • 35 Left leg step-ups
    • 35 Dips
    • 20 Incline Merkins

    Mosey’d to the garage for the crowd favorite Indian Run all the way up.

    Once at the top of the mountain we split into pairs for some Dora. One person ran all the way to the bottom of the stairs and back up the other stairs while the partner did the following:

    • 50 Burpees
    • 100 Jump squats
    • 200 Shoulder taps

    Sang Kumbaya while we watched the sunrise and then mosey’d back to the flag for COT.

  • Typical, Humid, Summer 610 Stomp Morning

    What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3.  This is despite even adding a Monday morning running workout.  This is a good thing.

    The workout was very simple:

    15 minutes out and back,  traditional route via Bayou St John.

    Then directly to the track for 10 minutes of running the straights,  jog

    curves.

    Then some stretching exercises, LBCs,  and a “slant” hold for that last 5 minutes.  Some folks haven’t stretched since high school.

    Count off, Nam-a-rama, Announcements, COT.

    Always a privilege to lead with such a great large group of like minded individuals.

    From San Jose, CA see you in the gloom and on the radio,

    Bongo

     

  • My first Okwata Q

    21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.

    Warm Up (all done IC):

    • SSH x 20
    • Windmills x 10
    • Cement grabbers x 15
    • Self love x 15
    • Arm circles fwd/rev x 10 each
    • Imperial Squat Walkers x 15

    The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.

    • Lap 1: partner 1 run uphill facing forward, partner 2 high plank
    • Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
    • Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
    • Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)

    While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.

    The Thang #2:

    Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.

    • Burpees x 15 reps
    • L step ups
    • Derkins
    • Calf raises
    • Dips
    • R step ups
    • Shoulder taps
    • Squats jumps

    Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.

    Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.