F3 New Orleans

Author: Cowbell

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!

  • The House of Pain

    4 of us gathered around an invisible site flag awaiting that 0530 start time when out of nowhere we hear screeching tires and a revved up engine coming in hot to the parking lot, blinker included.
    Who could it be? none other than our very own (or uptown’s own, we’ll never know) Jingle Vader!

    With 5 strong, a brief disclaimer was said, and we were off.

    Mosey to the lakefront for:

    COP #1 – WARM UP:
    5 min of SSH (ISI) in cadence X 160 #crowdpleaser
    20 X Imp Walkers
    20 X Hillbillies
    20 X J Lo’s

    Mosey to the top of the levee and Canal blvd.
    Running east on top of the levee: Butt Kicks, High Knees, Karaoke L, Karaoke R.

    House of Pain Circuit:
    Round 1:
    Timer- Bear crawl to top of levee, 5 burpees, run down
    Dips
    Merkins
    WWII Sit Ups
    Pull Ups

    Round 2:
    Timer- Bear Crawl up levee, Bear crawl down levee (face first)
    Step Ups
    Merkins
    Russian Twists
    90 Degree hang

    Round 3:
    Timer- 50 X Squats
    Box Jumps
    Elbow Plank
    Dying Cockroach
    90 Degree hang

    Mosey back to the lakefront.
    COP #2 – MARY- DJ Style:
    Two Yutes – 15 X LBC
    Rudy – 20 X Box Cutters (10 each dir.)
    JV – 20 X Crunchy Frog (RIP Shorty)
    Surge – 20 X Flutter kicks
    Cowbell – 10 X Hello Dolly, 10 X Rosalita, 20 X Tin Snips

    Mosey back to the VSF for COT.
    Looking forward to a strong F3 showing at CCC!

    Thanks for letting me lead.

    -Cowbell

  • 610 Stomp: Through the Woods and up the Mountain

    6 F3 vets gathered around an actual flag on this perfectly gloomy morning.

    DISCLAIMER

    YHC was feeling like a throwback was due to mix things up a bit.

    The route:
    Go under 610 and take a left, past the dog park and cross harrison ave. (~1.5 miles)
    enter the woods of greater New Orleans, follow the trail (and Hawg) til we reach the highest land elevation in the city, just behind the rocky mountains in total feet. (~.5 miles)

    Once at the top, conveniently, there was a perfect ledge for #ISI. 2 minutes of Rocky Balboa’s.

    Head back to the flag (~2 miles) with 5 minutes to spare.

    30 X LBC
    20 X American Hammer
    20 X Crunchy Frog (RIP Shorty)
    20 X Penguin
    10 X J-Lo (RIP Amnesty)

    Finished with COT.

    Thanks for letting me lead!
    Cowbell

  • Sudden Change!

    8 F3 regulars circled the virtual site flag on a cool 50 degree gloom ready to get better!

    DISCLAIMER

    Mosey to the track and around it once doing butt kicks, high knees, karaoke each way, repeat X2.

    COP #1: WARM UP
    SSH X 20
    Hillbillies X 20
    J Lo’s X 10
    Squat Pulses X 20
    Good Mornings X 10
    Burpees X 5 OYO

    Mosey to the Foundry stopping twice for sudden change: 5 Burpees OYO
    The mumblechatter was music to my ears!!

    Foundry Circuit: Partner up, 4 groups
    – Run to water fountain, 5 Burpees, run back (timer)
    – Hanging leg lift oblique twists
    – WWII Sit Ups
    – Pull Ups

    Rinse and Repeat

    Mosey to NOMA stopping on the bridge for sudden change: 5 Burpees OYO
    YHC noticed a well lit area with a nice sized curb, perfect for D14 ISI!
    Single leg curb hops X 45 seconds each leg.
    If you’d like a demonstration on perfect form, just ask Bogey.

    Line up at the fountain for:
    Dips X 20
    Ierkins X 15
    Derkins X 10

    COP #2: MARY
    LBC X 30
    Russian Twist X 20
    Crunchy Frog X 20 (RIP Shorty/Snooze)
    Hello Dolly X 10

    Mosey back to the VSF.
    Hold up, sudden change: 5 Burpees OYO

    Made it back with 30 seconds to spare, my bad…
    5 Burpees OYO

    Sealed the deal with COT: Count-off, Name-o-rama, announcements, intentions, and Prayer.
    Good luck to those Tough Muddin’.

    Thanks for letting me lead.
    Cowbell

  • Under and Over 610 Stomp

    8 pax + 1 Canine gathered around the site flag anxious to get some miles in.
    YHC crafted up yet another route, its always good to keep things fresh.

    Route is simple- head out on the road around the track, left at the fields, go UNDER 610 and take left, take next right and follow the diagonal cut over (don’t go straight!) take a right at the circle on Harrison ave, take another right on Wisner and go OVER 610, take a right by Christian Brothers, head back to the flag via Roosevelt Mall. eh, looks a little easier on a map. all in all about 3.6 miles total.

    Per usual, Rudy and YHC ran together and per Rudy’s brilliant idea, ran a lagniappe 1 mile lap around the pond on the way back.

    T-claps to Woz for pushing through the run with us in preparation for his upcoming GoRuck.

    With a few minutes to spare, we spent it with Mary:
    20 X Crunchy Frog
    20 X Flutter Kicks
    20 X American Hammer
    20 X LBC’s

    Circle up for Announcements, Intentions, and Prayer.

    Oh, and then count off and name-o-rama. T-claps to Fracsac for remembering!

    Thanks for letting me lead.

  • I’ll take a 5k with a side of sprints, please.

    8 pax on this muggy September gloom, including Harry Caray from Fort Mill, South Carolina.

    YHC gave the disclaimer and the plan.

    Run 3 laps around the road circling the track, 1 mile = 1 lap.
    Meet at the track when finished.

    Thanks Rudy and Harry Caray for the F2!

    After watching Rudy do LBC’s while the rest of us stood around waiting for the six, YHC decided to get the PAX to join in.
    25 X LBC

    Next, sprints!
    15 second sprint
    15 second walk
    30 second sprint
    30 second walk
    45 second sprint
    45 second walk
    60 second sprint
    60 second walk
    45 second sprint
    45 second walk
    30 second sprint
    30 second walk
    15 second sprint
    15 second walk

    10 Burpees OYO to seal the deal.

    Mosey back to the VSF.

    Lots of races coming up.

    Rudy and YHC are THINKING about running the Rock N Roll full marathon in March. Training starts in November.
    Let us know if you want to be as crazy as us and join.

    Thanks for letting me lead.

  • Black Cat Appreciation = EXPLOSION Appreciation

    It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
    Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

    YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

    Mosey around the fountain and onto the lakefront for:

    COP #1: WARM UP
    20 X SSH
    20 X Hillbillies
    20 X Mtn Climbers
    20 X Imperial Walkers
    20 X J Lo’s
    10 X F/B Arm Circles

    Mosey down a bit and line up facing the lake.
    Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
    20 each leg
    10 each leg

    mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

    10 X Plyo Merkins (Clap hands after exploding up)
    Pick a partner and race to the top of levee
    10 X Squat Thrusters (Plank exploding to squat)
    Frog jump across median
    Pick a partner and sprint down
    10 X Reverse Lunge Knee up (each leg)
    Long Jump across median
    10 X Alternating Lunge Jumps
    Pick a partner sprint up and mosey down to starting point

    Rinse and repeat subbing out sprints for quick indian runs

    COP #2: MARY
    20 X LBC
    25 X American Hammer

    Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

    Moleskin:
    – T shirt order is open now. Last chance to get original logo shirt
    – Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

    Thanks for letting me lead.

  • How the World prepares for Takeover

    Us world folks had our Gnarly Nutria warm up RUN yesterday, because we have AO’s on Tuesdays and Thursdays too… y’all should try it, uptown. It’s pretty cool!

    So today, YHC decided to have a light foundry workout with minimal running and lots of stretching.

    5 PAX on yet another hot and humid NOLA morning.

    Slowsey to the track for:

    COP #1: WARM UP
    -5 X Burpees OYO
    -20 X SSH
    -20 x J-Lo’s
    -20 X Imperial Walkers
    -20 X Peter Parkers
    -20 X Windmills
    -20 X Mountain Climbers
    -5 X Burpees OYO

    Slowsey to the Foundry:

    90 degree arm hangs, #tclaps to Walleye for a solid 1 min hang

    5 Station Circuit:
    30 X LBC (Timer)
    Pull Ups
    Dips
    Rows
    Merkins

    Repeat X 2 (20 X LBC, 10 X LBC)

    Straight arm hang burnout.

    Slowsey back to the track for:

    COP #2: MARY/ STRETCH
    20 X Flutter Kicks
    20 X American Hammer
    20 X Penguins
    20 X LBC
    20 X Hello Dolly

    Our in-house Stretch/ Yoga specialist, Shorty, was supposed to take over at this point, but his F3 name was Snooze this morning.
    YHC had to make up something on the fly.

    Various stretch work with long holds, concentrating on legs.

    light mumblechatter was had about what color we’d like the trophy to be, how many beers we can finish while waiting on Uptown to finish, what time the uptowners will get their pedicures tomorrow, etc.

    Slowsey back to the flag for count off, name o rama, announcements, intentions, and prayer.

    Looking forward to the Gnarly Nutria!!
    Be there or be lame!

    Thanks for letting me lead,
    Cowbell

  • 45 minutes of Mary

    9 strong at Okwata on a rainy gloomy gloom.

    YHC always thought to do a core only work out, today would be that day. #45minutesofmary Has it ever been done in NOLA??

    Mosey around the fountain.

    Warm Up COP:

    25 X SSH

    25 X Hillbillies

    25 X Plank Jacks

    15 X Cowbells (Smurf Jacks)

    10 F/B X Arm Circles

    Mosey to the lakefront for:

    “Hurricane Hoedown”

    4 different variations of flutter kicks (Sitting up right with hands in the air, slightly reclined, laying down, crunch position)

    7 X each variation

    6 X each variation, etc. down to 1

    11’s on the lakefront (LBC / Hello Dolly)

    Mosey up Canal Blvd to the levee and to the pull up bar shelter.

    Circuit:

    -Hanging Leg Ups

    -Russian Twist X 20 (TImer)

    -Dying Cockroach

    Repeat X 2 (last round Russian Twist X 10)

    Mosey to the parking lot median for:

    “Hands of TIme”

    Circle up, feet out, heads in, legs at 90 degrees, legs down to 10 degrees and count off after the person to your left counts,legs back to 90. continue around the circle.

    We got to 150. #crowdpleaser

    1 minute left, time for Mary!

    20 X LBC

    Great post by the entire PAX, especially our Friendly New Visitor from Spain, The Stranger!

    Always a pleasure to lead y’all.