F3 New Orleans

Author: Amnesty

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • 610 Stomp #29

    Sure, I’ll take the Q. DISCLAIMER.

    To break the usual routine, we started our run towards to museum, down the bayou and towards Banks Street. Crazy, I know! We started with 6 men eager to grow and improve themselves…get stronger, faster. As we reach the bayou, there was a flash and a gust of wind…oh, it’s only Nip/Tuck. Six minutes of running, one minute walking break (some did burpees). The studs ran to Banks and back. Others turned sooner, working to eventually keep up with the fast group. T-Claps to Rudy who has greatly improved over the last couple of months and is now a member of the lead group. When we met back at the flag, 10 burpees, countoff, namerama, announcements, shoutouts and a prayer.

  • Endymion Run

    Disclaimer

    Warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)

    …Capped off the warmup with a 2 minute Plankjack/Merkin routine to the song “Mardi Gras Mambo” to get the PAX in the festive spirit. Plank position with a plank jack every time “Mambo” was sung and a merkin each time “New Orleans” was sung.

    Mosey to the stone bridge crossing Bayou Metairie and over to the shelter near City Park Ave. to grab some bench. This included a round of 8 high intensity exercises with a 10 second rest in between. We decided to bump the normal Tabata timing from 20 seconds to 50 seconds to pay homage to the 50 year anniversary of Endymion. This was a bit long for some of the exercises but it helped bring the sweat:
    Round 1: Box Jumps
    Round 2: Declined Merkin
    Round 3: Right Leg Step Ups
    Round 4: Dips
    Round 5: Left Leg Step Ups
    Round 6: Hip Slappers (in Declined Plank)
    Round 7: People’s Air (People’s Chair with Air Presses)
    Round 8: Inclined Merkins with alternating leg taps to bench

    From there a parade bound Mosey to Orleans Ave where we ran along the route. Lots of parade goers getting geared up for the big day so it made it interesting. T-claps to Yankee for being our public relations guy and EH-ing along the route. Pit stop on the neutral ground past Carrollton for a COP led by Amnesty.
    Push-o-rama:
    -Merkins x 20 IC
    -Diamond Merkins x 5 IC
    -Wide Merkins x 10 IC
    -Staggered Merkins x 10 IC (each way staggered)

    Mosey back down Orleans Ave. Great Lawn

    Mary under Persityle capped off with Mardi Gras Mambo squats.

    Prayed fro Bubba’s wife, OSHA’s wife, RY’s aunt, SFX’s dad, as well as the safety of everyone enjoying the Mardi Gras festivities this season.

  • Elevens on the Mountain

    As YHC was getting out of his car to head to the meeting spot, an apparent FNG was walking over as well. After introducing myself to the FNG, YHC was shocked to realize it was Splash. It was a serendipitous encounter. Welcome Back Splash! Ha!

    Nine men stepped off to improve themselves and grow stronger. A short mosey straight to the front lawn by the Tulane sign for the firt COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey to the mountain. At the base we started an Indian Run to the top. It’s time for some Ol School Elevens at the top ramp:
    -10 Burpees at the bottom
    -1 Crossfit Pushup at the top
    -9 and 2 until reversed
    We ran short on time and came close to finishing. T-Claps to Douille for leading the pack. Time to ease on down the mountain. After a quick, scenic mosey through campus we found the Loyola benches:
    -Left Leg step-ups x 15 IC
    -Dips x 20 IC
    -Right Leg Step-ups x 15 IC
    -Derkins x 10 IC
    Times running short…mosey to the front lawn of Loyola by the Touchdown Jesus for some Mary:
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Flutter Kicks x 20 IC
    One minute left…mosey back to the flag.

    Countoff, Namerama, Annoucements and a Prayer.

  • 610 Stomp #20

    Five men gathered around the virtual shovel-flag as Shorty walked up with the real one. After a little mumble chatter about concerns of frostbite, we were off. Really? Frostbite??? As usual, Shorty and Side Effects were the fast group and were a blur. Rudy, Jingle Vader, Griswold and YHC followed in trace. Shorty and Side Effects over achieved and ran all the way to Tulane Ave, past the 4.5 mile turnaround at Banks St. The group survived with all extremities in tact before “frostbite” could kick in…. To celebrate a fine run by all, we did 10 burpees. Countoff, Namerama, announcements, shoutouts and a prayer from Side Effects (TClaps).

  • The Day After

    Seven men gathered around the Virtual Shovel Flag when Bubba drives by and yells that he forgot his shoes…. So, seven men stepped off hoping Bubba will catch up. We moseyed to the front of NOMA (New Orleans Museum of Art) for first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push ups x 10 IC
    Let’s mosey…to the Foundry (outdoor gym behind Christian Brothers School). The PAX line up in the plank and follow the leader…
    -Pull ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows x 10 or AMRAP
    -Traverse the Monkey Bars
    -Run across the field to that red thing (a sign) and do 10 Burpees
    -Run back and Rinse and Repeat (as I got back to the Foundry, Bubba was hitting the Monkey Bars…glad you made it brother).
    -Do a third round through the Foundry and let’s mosey…to the outdoor track for some 1000m of Hades. Sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, let’s mosey to the Great Lawn for some Mary.
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (strictly no contact)
    -Flutter Kicks x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up…head back to VSF (Virtual Shovel Flag)

    Countoff, namerama, announcements, shout outs, prayers and the coffeteria….

  • Boss Kean’s Ten Merry Men

    Cool Hand Luke (1967)
    Boss Paul: That ditch is Boss Kean’s ditch. And I told him that dirt in it’s your dirt. What’s your dirt doin’ in his ditch?
    Luke: I don’t know, Boss.
    Boss Paul: You better get in there and get it out, boy.

    A train is parked and blocking the crossing to the AO.  As Tool and I park to trek it in, Rudy pulls up and joins us.  We had to hike it in over the tracks coming into the park by the drainage station (the normal first COP site).  Hawg brought the S/F, I gave the Disclaimer and seven of us were off.  First COP:
    -SSH x 30 IC
    -IW x 30 IC
    Oh! Looky here, Shorty, Hotty Totty and Cowbell rolling in hot…
    -J-Lo’s x 20 IC
    -Arm Circle’s x 20 IC (10 each way)
    -Peter Parker’s x 20 IC
    Grab a friend and make it big cuz we ain’t running much…a short mosey to a nice, dry grassy area. We were blessed with low humidity this morning before all the rain.
    -Squat/Press x 20 IC (con rocca)
    -Rock Rows x 30 IC
    -Rock Curls x 20 IC
    -Squat/Press x 20 IC
    Let’s mosey to Boss Kean’s Rock Pile: pile up the rocks and line up. IC first man picks up a rock from his left and places it at his right, the next man does the same and so on until the pile is moved to the last man…then move it back. Wait! Boss Kean changed his mind and wants it moved again…and then back….. TClaps to Hawg for bringing Gilbraltar….good times. The PAX worked so hard on the rock pile that they needed a break. Let’s have a seat….with some People’s Chair. Line up on the wall with your rocks and take a break. But wait! We’re here to work…Rock Presses from the seated position x 20 IC. Quick break and back in the chair. But this is too easy, Rock Curls x 20 IC. Repeat these two exercises two more times. After much mumblechatter, and a short break, let’s mosey to the grassy area for some Mary.
    -LBC x 20 IC
    -Hello Dolly’s x 20 IC
    -Russian Twists x 20 IC
    -Wife Pleasers x 20 IC (No Eye Contact Allowed)
    While the PAX started Bench Press with Rocks, two PAX ran to outdoor gym to do 10 pullups. As they started to run back, two more headed over…and so on until all did 10. The PAX rotated between Superman/Boat and Rock Bench Press. Great work today, say goodbye to your lil friend…and return him to his friends.

  • The Hurt!

    Considering we have a CSAUP event this evening, I thought we’d have low numbers this morning. 21 men showed up to get stronger. After a quick Disclaimer, we moseyed to the first COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 IC (15 each direction)
    J-Lo’s x 20 IC (fka Pickle Pounders)

    Let’s mosey…the Pax headed to the levee for some 11’s. Run up and over the levee and do 10 burpees on the far side and run back and do 1 Smurf Jack. Run back over and do 9 burpees, then back over for 2 Smurf Jacks. Keep going until the numbers reverse. Plank and wait for the six. This was “THE HURT!”

    Mosey over to the Fly on the river for some Pusherama:
    Merkins x 10 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Stagger Hand Merkins x 5 IC (Rt up)
    Stagger Hand Merkins x 5 IC (Lft up)

    Mosey to the zoo by the John Jay Audubon statue:
    Right Leg step ups x 20 IC (Tatum Channing)
    Dips x 20 IC
    Left Leg step ups x 20 IC (Tanning Chatum)

    Mosey back to the Shovel-Flags with just enough time for some Putin Twists x 20 IC.

    Reminder about the CSAUP beatdown tonight at 7:30pm at the Rotary of the Lafitte Greenway, by the Bayou Beer Garden (BBG). It will be DJ style, so bring your favorite exercise. There will be some F2 after at the BBG. My one year anniversary with F3 NOLA was Dec 6th, so I will be celebrating, belatedly, that milestone. http://f3nation.com/2014/12/06/bad-boys-whatcha-gonna-do/

  • 610 Stomp #18

    Six men showed up on a chilly Tuesday morning. “Hey Hotty Totty, where’s Shorty….?” The Q, Osha, stated the disclaimer, “I’m not a professional trainer, even though I look like one…” At 0530 we were off. As expected, Mr. Awesome took off like he was looking for a restroom…and I think he found one…or two. We ran the bayou route which allowed for either the 4.5 miles or a little shorter if needed. All six pushed themselves hard and growth was attained. To finish it right, 15 burpees were done together at the end.

    Countoff, namerama, and a shoutout. Prayers for Aunt Julie and Osha’s wife.

    Announcements: YHC-Amnesty has the Q in the morning at the Birdcage. Tomorrow night at 1930 (7:30pm for those mathematically challenged) is the Christmas Beatdown. Who’s man enough for a double beatdown? We will meet where the Lafitte Greenway crosses near the end of the bayou (Jeff Davis Blvd). It will be DJ style, so bring your favorite workout. F2 will happen at the Bayou Beer Garden. Bring a toy for Toys for Tots, I’ll collect them for dropoff.

  • 610 Stomp #16

    As the QIC (Q In Charge), I selected the route for today’s stomp. Nine men, including one FNG, headed towards the bayou. We went a little further on this route this time. At Stomp #15 per my GPS watch, two blocks past Canal Street is 4.3 miles. We ran to Tulane Avenue this morning to make sure we got the 4.5 miles in, sans GPS watch. The normal routine was in effect, run 6 minutes and walk/burpee for 1 minute.

    Griswold, welcome to the Stomp. We look forward to seeing you at all Stomps in the future….

    The Pax pushed themselves and finished strong. We wrapped it up with a character building exercise…15 burpees OYO.

    Count Off, Namerama, Announcements, Shout Out, and we’re out.