F3 New Orleans

Author: Amnesty

  • Black Friday Beatdown

    Five men gathered around the virtual shovel-flag, gave the Disclaimer and….one more joins us as we step off. Mosey straight to the Tulane sign for COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parkers x 20 IC
    Mosey to the Wolfpack Mountain and Indian Run to the top.
    Time for some 11’s at the top most ramp. Run down and Merkins x 10 at the bottom of the ramp and LBCs x 1 at top of ramp. Continue until numbers reverse. TClaps to Rocky Top and Duille for lapping YHC…twice. Mosey down the mountain and head to the benches:
    -Left Leg Step Ups x 20 IC
    -Dips x 15 IC
    -Right Leg Step Ups x 20 IC
    Mosey to lawn in front of Touchdown Jesus for some Mary…
    -LBC x 20 IC
    -Hello Dolly x 20 IC
    -Flutter Kicks x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 15 IC
    -Superman hold and rest x 3
    Mosey to the VSF

    Announcements, Shout Out and time for Coffee. Busy day for the pax so JV and YHC headed for some coffee and F2.

  • A Breakfast Earned

    Thirteen men stepped off looking to improve themselves on the way to earning a big breakfast. After the Disclaimer we moseyed to the front of the museum for a COP:
    -SSH x 30 IC
    -IPW x 30 IC
    -J-Lo’s (fka Pickle Pounders) x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push-ups x 20 IC
    During the COP, Redfish came rolling in hot on his bike and then Mr. Awesome trotted up…welcome my friends.
    It’s been too long so we headed to the Foundry. With 14 men, we divided into 2 groups of 7. One group engaged the foundry and one group did BLIMPS and then we switched.
    Foundry: plank up in a line and follow the leader…
    -Pull-ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows 10 or AMRAP
    -Traverse the Monkey Bars and plank and wait
    BLIMPS:
    -Burpees x 5
    -Lunges x 10
    -Imperial Walkers x 15
    -Merkins x 20
    -Plank Jacks x 25
    -Squats x 30
    SWITCH. When done both routines, time to hit the bricks with 10 burpees x 2 at both ends of mile running path. Back at the foundry everyone did another set of pull-ups and caught their breath just in time to mosey to the track for some Hades.
    1000m of Hades: sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, we hit the other outdoor gym for more pull-ups, dips and rows. At this time we came across Bueller who joined us for the finish. Regretfully, time dictates we head back to the shovel/flag, but not without a little Mary.
    -LBC x 20 IC
    -Wife Pleasers (or as …. informed us they call it ‘Homer to Marge’) x 20 IC
    -Superman and hold
    Sprint to the Shovel/flag

    COT: Count Off, Nameorama, Shout Out. Prayed for Brooks, Goose’s infant with a heart condition, and RY’s aunt with breast cancer. Time for breakfast. The pax headed to YHC’s house nearby where Side Effects cooked Swedish Pancakes, Tool provided the coffee and YHC scrambled eggs. A couple of M’s (including mine) and .2s showed up to enhance the F2 experience. Bonds are formed with the shared misery of the beatdowns, but they are enhanced with the socializing and the sharing of a meal. This needs to become a tradition. The next F2 being planned is a Christmas/Holiday Party.

    See you in the Gloom!

  • Swimming With Rocks

    After an evening of sufficient soaking, eight men showed up to get better. Seven men started a the shovel/flag and stepped off after the disclaimer. While in the COP, Hawg came rolling up…without the goggles.
    COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 (15 each way)
    Pickle Pounders x 20
    LSS x 20
    Grab a rock and mosey… to a nice low area with lots of puddles.
    Crossfit Merkins x 20 IC
    Penguins x 20 IC
    Squat Press with Rock x 15 IC
    Mosey to the Hill for some 11s. Over the hill 10 merkins, back and 1 rock press on your six. Continue til the numbers reverse. Feeling like toast, it was time for a rest. So, we took a seat with some People’s Chair, rock in hand. While “resting” in the People’s Chair we did 20 x presses IC. Quick break and take a seat. This time we did 20 x curls IC. After a quick recovery period, let’s mosey to the fence line by the outdoor “gym”. While the group is tossing rocks over the fence, two guys would do pullups and rotate until all did pullups. Time to mosey back to the rock pile to deposit our rocks with just enough time for some Mary.
    LBC x 20 IC
    Hello Dollys x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Race back to the shovel/flag where Ol’ Glory is flapping beautifully in the breeze.

    Announcements, shoutouts for RY’s aunt with breast cancer and FNG-Hotty Totty on his 2 yr anniversary. We gave thanks and prayed for the strength and endurance to keep improving and to influence, positively, those in our lives. HAPPY MONDAY!

  • Pre-Convergence

    Got an email the day before asking if I can Q the Friday workout. I jumped on it and was excited as this was my VQ for Friday’s workout. Eight men gathered around the virtual shovel/flag and stepped off after the Disclaimer. As we ran a couple blocks down St. Charles we picked up another six. We circles up in front of the Tulane sign for the COP. Be careful, the sprinklers oscillate.

    COP1:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles IC (15 forward, 15 backwards)
    Pickle Pounders x 20 IC (I still hate the name)

    “Let’s Mosey…” to the Loyola parking garage. A short pause at the base of the ramp and Indian Run up. We stopped a the top of the last ramp and lined up for “11’s”.
    Merkins x 10 at bottom of ramp; LBC x 1 at top; 9 at bottom and 2 at top….keep going until the numbers flip. TClaps to those whose finished all rotations. YHC cut it short so we could head down as a group. At the bottom of the last ramp, the horses turned left and headed to the barn….but that’s not where we’re headed. Pull-ups were intended but due to time and number of pax, called an audible (thanks RY) and found the Loyola benches. Everyone grabbed their own bench and…
    COP2:
    Step up left leg x 20 IC
    Dips x 15 IC
    Step up right leg x 20 IC
    Dirkins x 10 IC
    Let’s mosey…

    6 MOM on Loyola Lawn while the touchdown Jesus looked on.
    Hello Dolly’s x 30 IC
    LBT’s x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Penguins x 20 IC (this one’s for you Rev)

    Mosey to the shovel/flag. Countoff. Namerama. We had a FNG from San Diego who was in town for one workout. Since he trains in MMA, it was natural that we name him “Miagi”. Wax On, Wax Off!!!!

    Shoutout: offered thoughts and prayers for Agassi, who is getting married soon, Forrest, who was married recently, for Tool and his wife and special needs son.

    See everyone at the Convergence tomorrow.

  • 610 Stomp #8

    As I walked up with 2 minutes to spare, I met up with Side Effects and Tool. Then Forrest pulled up in and truck and War Eagle came running up. A DISCLAIMER and we’re off. Didn’t take long and Side Effects was off to the races. No thoroughbreds to run with him, so he went ahead solo. The rest of the group, a pack of four, went at a nice easy pace. YHC was still feeling it from Saturday’s double header. As usual, six minutes of running and one minute to walk and/or burpees. We prayed for YHC’s Achilles and express thankfulness for the strength to show up and try and get better; physically, mentally and spiritually. We also prayed influence those in our lives; family, friends, coworkers, and strangers we meet throughout the day.

    As a challenge to see if Side Effects reads these posts, I’ll buy his next apple juice if he posts a comment below.

  • 610 Stomp #6

    When I walked up there were just two, Tool and Side Effects…and then they started trickling in… First Shorty got out of his car; the Dentist (I want to change to Lamar from ‘Revenge of the Nerds’) and Buster; Mr. Awesome; Hawgcycle; and Forrest. Wait, is that Splash showing up for his virgin 610 Stomp. TClaps for showing. Wow! Ten showed for a 610 Stomp. It just keeps growing.

    Quick DISCLAIMER and we stepped off… Everyone started at a nice clip, then the rabbits took off. Six minutes of running, one minute of walking with or without burpees. Times keep improving…keep it up. As the six finished up, we did another 10 burpees (as a reward?).

    My case for changing the Dentist’s name to Lamar:
    I say “Lamar” from Revenge of the Nerds. If this video doesn’t sell it, nothing will.

    If the video doesn’t play, try this link: (https://www.youtube.com/watch?v=PGXat1XpDvU)

    From Revenge of the Nerds II: Nerds in Paradise (1987)
    Harold Wormser: What do you think they are going to do?
    Lamar: I don’t know. I think they’re going to sacrifice a virgin.
    Booger: I hope not. A virgin’s a terrible thing to waste.

    I bailed prior to the COT to get kids to school.

    Peace!

  • To Hades and Back

    Our brother, Reveille, was scheduled to take the Q, but a family situation took precedent. I took the Q and hope I presented a Rev-style beatdown. We had 10 men show up, to include FNG-Kid Rock, willing and eager to get started.

    DISCLAIMER and mosey to the lawn in front of the museum. A couple guys hung back to bring up FNG-Kid Rock as he rolled in hot. As we began the COP, Hawg mentioned that Mr. Awesome was on his way….after the usual Pit Stop.

    COP, IC:
    -30 x SSH
    -30 x IPW
    -20 x Peter Parkers
    -20 x Arm Circles (10 each dir.)
    -20 x Pickle Pounders (can we please change the name of this one?)

    Mosey to the outdoor gym behind Christian Brothers for some Foundry. Line up in the plank and follow the leader:
    -10 x pull ups or AMRAP
    -10 x dips
    -10 x rows from the bar
    -run across the soccer field and do 10 burpees at the fence and run back
    RINSE, REPEAT
    -As we waited for the six, most of us got in another set of pull ups

    Mosey to the track for 1000 meters of Hades:
    -sprint 400m, walk 100m
    -sprint 200m, walk 100m
    -sprint 100m, walk 100m
    -grab a post and People’s Chair while we wait for the six (Thanks Side Effects)

    Mosey to the softball field and break up into 3 stations:
    -10 x pull ups at the small, green outdoor gym
    -30 x LBCs
    -30 x squats (each leg)

    Let’s mosey….to the Great Lawn. Not to cheat the pack, since I know they love it, yes, we had just enough time for Wife Pleasers x 20. Sprint to the shovel-flag.

    Count off, namerama, weekly schedule, shout outs and a prayer. Namerama was fun since FNG-Kid Rock is from Detroit. There was a lot of creativity as we discussed his new F3 name. After much discussion, Kid Rock was decided upon. Welcome Kid Rock, see you in the gloom. And thanks to Bubba was leading us in a very spiritual prayer.

  • Foundry Redux

    Nine men showed up on this lovely morning with the temps around 70 and a true gloom cloud bank blocking out the sunrise. DISCLAIMER and mosey to the lawn in front of the museum.
    COP IC:
    -30 SSH
    -30 Imperial Walkers
    -25 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Pickle Pounders (I would like the change the name, something like “Swinging Bridge”)
    Mosey to the Foundry (outdoor gym behind Christian Brothers School). Plank in a line and follow the leader:
    -10 pull ups or AMRAP
    -10 dips or AMRAP
    -10 rows or AMRAP
    -Transverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in two corners
    Rinse, Repeat
    -One more round of Pull Ups and head back to the flag, with two stops.
    First Stop:
    -10 Box Jumps on a ledge by the botanical gardens
    -10 dips IC
    Second Stop is time for Mary IC (on the wet, nasty Great Lawn in memory of Roots when he led a previous COP that had us rolling around in Goose waste…):
    -30 LBCs
    -30 Hello Dollies
    -20 Pickle Pounders…again
    -20 Wife Pleasers…since we were already making any observers uncomfortable.
    Time’s up…sprint to the flag without getting hit by the cars…Frogger-style

    Countoff; Namerama; Announcements; Shoutouts

    YHC took the prayer. We expressed our thanks to our creator for giving us the strength, mentally, physically, and spiritually to continue to show and improve ourselves. We prayed for the strength and endurance to continue to try to improve ourselves and to be examples and sources of inspiration for those in our lives; family, friends, coworkers, neighbors and everyone we come across daily.

    Then some coffee and some F2.

  • Just Ruck It!

    Another lovely morning to take a walk…so after Disclaimer, we step off with our rucks. We head to the first COP for a brisk warm-up.
    -30 x side straddle hops IC
    -30 x Imperial Walkers IC
    -30 x arm circles IC (15 each direction)
    -20 x LSS IC
    As we were rucking up and the FNG was grabbing his rock, Hawg came rolling in hot. Start rucking…
    First stop, People’s Chair. Three rounds of People’s Chair.
    -1st round shoulder press our rucks/rocks in sitting position 20 IC
    -2nd round chest press in sitting position 15 IC
    -3rd round curls in sitting position 20 IC.
    Let’s ruck…over the hill and around the track.
    The next COP was at the outdoor gym, play area in the Southeast corner of the park. With three teams of two we…
    -1st station – 10 burpees with ruck on (this team set the time for the other two)
    -2nd station – pull-ups/hands with ruck on the rings
    -3rd station – step ups on a bench with ruck on (QIC called an audible after realizing the monkey bars wouldn’t work)
    As we rucked back to the “Quarry” so FNG-Forrest could drop his rock, we enjoyed a couple rounds of “Say Anything” (rucking and holding ruck/rock above your head)
    At the “Quarry” we had time for a little Mary.
    -20 x LBC IC
    -20 x Hello Dollys IC
    Outta time…head back to Shovel-Flag.

    It was good to have FNG-Forrest join us today. After the count off and the namerama, we thanked the Lord for the strength to be there with our brothers to improve ourselves and to continue to give us the strength and endurance to continue posting at these workouts. We also prayed to allow us to help those in our lives to grow in His name. Amen!

    See you tomorrow at the 610 Stomp #3

  • 610 Stomp #2

    With a cold front coming through, we had lower humidity, a nice breeze and temps around 80. Five men showed up for a lovely run through City Park. We planted the shovel-flag, gave a disclaimer and stepped off…

    Again, the plan was to run 6 minutes and walk a minute. During the one minute walk, some included 10 x burpees in prep for a Spartan in October.

    We headed north on Marconi to Filmore and took a right. We ran past the golf course to Wisner and headed south on the trail along Bayou St. John. Right at PanAm Stadium, under the interstate and around the back side of the outdoor track for a strong finish at the 4.5 mile marker at the shovel-flag. We had two rabbits who started strong and finished strong. The three stragglers had a respectable finish meeting the under 10min/mile goal. I think this Tuesday workout is here to stay.

    Shout Out:
    We were thankful for the strength to be there to improve ourselves. We prayed for the strength to continue to improve ourselves, our families, friends, coworkers and each other.

    Wed – Birdcage
    Fri – Wolfpack Mountain
    Sat – CSAUP 10 YR Anniversary of Katrina – RESILIENCE Starts at 8.29AM. No regular workout in City Park – instead we will plant our flag at the race.