F3 New Orleans

Author: Bean

  • Select a (medium-sized) rock!

    Extremely proud of the PAX for joining me at the Gipper this cold morning. Thank you for keeping us accountable and making us better men!

    After a brief warm-up, the PAX gathered around the rock garden. Some men/boys chose a small-sized rock (hate), others chose medium/large-sized rocks (respect). The PAX enjoyed many kettle bell swings, hammer curls, squats, and overhead presses. Arms and shoulders felt nice and toasty, assuming you selected a rock that was appropriately sized.

    We made our way to the top of the parking deck and enjoyed a leisurely routine of either jump squats or burpees for everything three parking spaces. At each space the men would increase reps and at the end of the routine, the cold temperature did a number on our lungs (it burns!!!).

    Kudos to all that could join. Expect a similar workout next time…

  • Modified Spartan Run (Take Two)

    After the looming destruction of the storm (formally known as Barry) disrupted participation for my last Q on the Lakefront, I felt as if some guys missed out on a nice wholesome exercise, and it was in our best interest to bring that mother back for round two.

    The PAX started with a quick warm-up; arm circles, windmills, imperial walkers, toe touches, and side strattle hops. We mosied to the rock garden, where each man selected a stone/boulder that we carried overhead to the top floor of the courthouse parking garage (feel the burn).

    We proceeded to sprint and jog around the lot, broken up by exercises that I called out: Merkins, Colt 45’s with the rocks (look that one up), burpees, squat to push press, hammer curls, shoulder press…on and on. Doesn’t sound hard? Try it for 35 minutes.

    We mosied back to the rock garden with stones overhead (feel the burn), which, by this time of morning, we had a couple of curious onlookers. No time left for core, no one cared. A good time had by all. More to follow…..

    Bean out!

  • 10K Au Lait – Some New Faces

    Great to see Black Cat and FNG (Slash) show up for today’s 10K Au Lait. Weather was fantastic and the Covingtonions were out in full force this morning.

    Slash gave In-Time a run for his money, which I thought was impossible, and I hung back with Black Cat for a leisurely jog. Great people and great conversation out there on the road.

    Please come join us to build your aerobic capacity at your own pace. If needed, someone will alway hang back and provide subtle motivation to keep pushing. Trust me, it’s a great way to start a Sunday.

    Meet up next week at Abita Roasting (Covington), Sunday at 7:00 ready to roll. Bean out!

  • Barry?

    Devoted PAX posted unabashed by the threat of Barry. Meeting locale was moved from the Lakefront to the Milestone Marsh.

    Legal kicked off the beatdown with some warm-ups under the cover provided by Tyler Thomas Park. The rain held off so Legal led the PAX out into the great wide open with a short jog to the median on Marigny Ave.

    Legal organized an hurricane hoedown which consisted of a core routine; 4 exercises, 7 sets. Flutter kick circuit performed in cadence: 7 IC seated flutter kicks with hands raised in hallelujahs. 7 IC slightly reclined flutter kicks, then 7 IC normal flutter kicks, and finally, 7 IC LBC flutter kicks. Rinse and repeat to work your way down the cadence ladder 7,6,5 and so on. Burn baby burn! No mas.

    The remainder of the beatdown was a modified spartan run (30-35 minutes). Each set was broken down into a sprint or jog for half a city block, a 10 rep exercise, then sprint or jog remainder of the block. All at Q’s command. Various ad-hoc combinations ensued (e.g. sprint-burpee-jog; jog-Mercan-jog; sprint-arm circles-sprint, etc. etc.). Bubba and Hammer putting on the after burners with the sprints. Tough beatdown, but no one yak’ed. Great job men!

    Stay safe.

    Bean signing off.

  • Tomorrow’s Beatdown

    Northshore, we will meet same time tomorrow morning at the Milestone March. Two mile run will start at 6:10 at this locale as well. Spread the word.

  • 10K Au Lait

    Gents,

    A nice run leisurely run last Sunday with founding member of 10K Au Lait, Barely Legal, putting in the time. Good to see you back in action. In-Time, good call on the Kenyan Shuffle to build aerobic capacity. More of that to come.

    I urge all to join in on 10K Au Lait, 7:00 Sunday mornings at Abita Roasting (Covington). Everyone goes at their own pace. No man is left behind.

    See you on Sunday.

  • Join the Movement

    Nice turnout at last week’s 10k Au Lait. Interesting conversation on the run and a great way to start a Sunday.

    A quick reminder; 10k Au Lait is gaining traction, but we need more folks to participate. We meet every Sunday morning at 7:00 at Abita Roasting in Downtown Covington. Go at your own pace and no man is left behind. Over and out.