F3 New Orleans

Author: Cowbell

  • 610 Stomp #91 – Snooze f.k.a. Shorty

    “The early bird gets the worm” -Not Shorty

    4 of us waited around the SF wondering who the Q was….. you know how this story goes…

    You guessed it! Shorty fartsacked yet another Q.  Enough is enough, right PAX? Hawg threw out the name “Snooze” and YHC is standing behind it.  What does it take to get a name change around here?? RIP Shorty, Welcome Snooze!

    Anyway, YHC took the lead and forgot to give a disclaimer, whoops.

    Run out 15 min, back 15 min.

    Per Rudy, we covered about 3.5 miles.

    15 min of track/sprint work, went something like:

    200M Sprint, 100M Walk, 200M Jog, 100M Sprint, 100M Walk, 100M Jog, etc.

    Per Rudy, we covered about 1.3 miles.

    Gather for COT.

    It’s always a pleasure to lead when Snooze fartsacks.

    -Cowbell

     

  • Pre & Post Fartsacker Rehab

    YHC had every intention of posting at the foundry, was even dressed and ready, but nature had other plans.  Needless to say, YHC was now a fartsacker and no one wants to be a fartsacker.  So, Rehab was the only solution…

    After pinging GroupMe, Rudy was the only taker, but because of his plan to fartsack the next morning.  Thinking ahead!!

    We met at the foundry in City Park for 1730.

    Rudy’s inconvenient injury didn’t stop us. Running and Core would do just fine.

    The Thang:

    • Run ~2 miles
    • 30 X LBC
    • 20 X Penguins
    • 20 X Flutter Kicks
    • Run ~1 mile
    • 20 X Hello Dolly
    • 20 X American Hammer
    • 20 X Superman
    • Run ~1 mile

    YHC still had to complete the #aprilchallenge #55/55/55

    • Rudy elbow plank / YHC 35 pull ups
    • Rudy elbow plank / YHC 55 big boy sit ups

    No COT, the entire post was one! #2pax

    If you happen to fall in the fartsack, don’t be shy to lead some Rehab!!

    Thanks for letting me lead!

    -Cowbell

  • You too, can do 300 merks! (almost)

    After getting behind on my F3 time this week, Reluctant Yankee asked me in a weak moment if i could Q WPM this Friday…  Knowing I would have a late Thursday night, I said absolutely, knowing it would MAKE me post….

    I figured what better than having the uptowners join YHC in the #300for30, at least for one day.  it’ll at least help (or hurt) with cooler carrying and 12 oz. curls this weekend.  So the goal was to complete 300 merkins in 45 minutes time, completely doable.

    Lets get moving…. but first, DISCLAIMER.

    Mosey to the Loyola Lawn for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Imperial Walkers X 20
    • Smurf Jacks X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • Plank Jacks X 20

    Mosey to the foot of WPM.

    Sprint up on the inclines and do below exercises on the straightaways, staying together as a PAX.

    • High Knees
    • Karaoke (switching half way)
    • Butt Kicks
    • Jog
    • Skipping High Jumps

    Once at the top, time for a little game of Blackjack on the highest incline level of WPM.

    Reps must always equal 21 between Merkins & LBCs

    Starting with 20 merks at top, running down to next level- 1 LBC, run back up – 19 merks, and so on

    This was a tough one, tclaps to the PAX for pushing through and finishing the entire workout, with no time to spare.

    Total merkin count: 230.  Although it wasn’t 300, 230 is nothing to be ashamed of.  Next time, ill do less of a warm up and throw in some jack webbs and that should do the trick!!

    Mosey back to flag for COT.

    Hope everyone has a safe and enjoyable Mardi Gras!

    -Cowbell

  • Werkin on Merkins

    A PAX of 11 strong gathered around the flag on a perfect warm February morning… to conquer 300 merks and maybe some other stuff too.

    After a quick disclaimer and looking around for Hawg & Rudy, we were off…

    80s evil deal with it sunglasses binoculars

    Did the Bogey special and moseyed across the street to the neutral ground for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • J Lo’s X 20
    • Merkins X 20
    • Arm Circles X 15 F&B

    Split up evenly to either side of the street at the benches for descending Merkin ladder.

    • Derkins X 10
    • Ierkins X 9
    • Derkins X 8
    • etc etc

    Mosey to the refinery and split up into 4 groups for circuit work.

    • Group 1: Merkins X 20 (Timer)
    • Group 2: Hanging Knee Ups
    • Group 3: Pull Ups
    • Group 4: Dips

    Rinse and repeat X 2

    Line up for Indian run, BUT each time YHC or Bogey get to the front, 5 merks IC.

    The mumble chatter was music to my ears!!

    At some point during this adventure, we lost Tinker & Kenna Brah.  I guess they couldn’t handle the heat!

    doe

    Arrive to the museum fountain for some leg time.

    • LLSU X 15
    • RLSU X 15
    • LLSU X 10
    • RLSU X 10
    • LLSU X 5
    • RLSU X 5

    Reverse suicides up the museum strairs, high-kneeing on the stairs.

    Time for another Indian run to the foundry, yep you guessed it… when Mr. Awesome or Frac Sac get to the front, 5 merks IC.

    COP #2) MARY

    • LBC X 50
    • Dying Cockroach X 20
    • Penguins X 20
    • Flutter Kicks X 20
    • J Lo’s X 20

    Indian run back to the flag, this time when Shorty gets to the front, 10 merks IC!!

    Finished with 277 Merkins. (Tcalps to Short for keeping count)

    COT- reminding the PAX that the smallest gesture can change someone in more ways than we are aware.

    YHC was determined to finish 300 merkins.  half the pax got down like this and knocked out the remaining 23. Tclaps!!!

    Cheezburger sports win ouch push ups

    As always, a pleasure to lead you fools.

  • Truly Gloomy

    7 PAX gathered in the foggy truly gloomy shores of Okwata, including one Ribbit Ribbit and a stranger. Guess who??

    You can find the frog on groupme.  Never a dull moment with the Man of both worlds. #JV

    The stranger did a little something like this..

    The Hills 1x05 the hills 105 jason wahler hey long time no see

    #shorty

    Decided to change things up and mosey to the sea wall for:

    COP #1: Warm Up

    – SSH X 25
    – Plank Jacks X 25
    – Hillbillies X 25
    – Mtn Climbers X 25
    – Low Slow Squats X 25

    Mosey to the shelter for some circuits. But first, lets dust off the cobwebs on the pull up bars. #domorepullups

    Pair up and complete the following together. I believe the entire PAX split every rep down the middle between partners.

    – Air Squats X 100
    – Step Ups X 90
    – Plank Punch X 80
    – Ierkins X 70
    – LBC X 60
    – Dips X 50
    – Merkins X 40
    – Lunges X 30
    – Burpees X 20
    – Pull Ups X 10
    – Quadraphilia over the levee, run around the tree on the other side and Quadraphilia back.

    Repeat. Repeat.

    The PAX completed 3 full rounds. Nice work!!

    Mosey to flag for COT where we gave thanks for the hidden good in all seemingly bad situations.

    As always, thanks for the opportunity to lead.

  • Road Trippin Down the Levee

    5 Pax gathered around 2 flags blowing in the wind.

    YHC had a general idea of a beatdown in mind but decided to just wing the details.

    DISCLAIMER

    THE THANG:

    Mosey around the fountain for:

    COP #1- WARM UP
    Hamstring Stretch
    SSH X 20
    Hillbillies X 20
    Windmills X 20
    Peter Parkers X 20
    J. LO’s X 20
    Arm Circles X 10 each arm
    Low Slow Squats X 10

    Suicides in front of the fountain, each bench as a marker

    Mosey to the levee for the start of our journey:
    Start on top of levee and run west, going down for each exercise.
    -50 X Squats OYO
    -20 X Pull Ups OYO
    -121 Merkin Circle Ladder
    -30 X Russian Twist, 30 X LBC
    -Bear Crawl across Canal
    -2 X Quadraphilia
    -Bench work- 20 X LLSU
    20 X Dips
    20 X RLSU
    20 X Low Slow Dips
    20 x Derkins
    *Turn Around
    -20 X Calf Raises
    -Crab Walk across Canal
    -30 X Flutter Kicks, 20 X Dying Cockroach
    -30 X Merkins
    -10 X Pull Ups OYO
    -10 X Burpees OYO

    Nice work Pax!!

    Always a pleasure to lead.

    -Cowbell

  • 3 is Fine with Me

    3 Pax strong on a humid last day of November gathered around a virtual flag.

    No pre-post “where’s Shorty?” chatter was had. Can we just add him to the F3NOLA archives? Guess he fell victim to the #holidayslump?

    DISCLAIMER

    Mosey towards the museum to a “hill” for:

    COP #1- Warm Up:
    SSH X 20
    Hillbillies X 20
    Seal Jacks X 20
    Good Mornings X 20
    Peter Parkers X 20
    Arm Circles X 30 (15 F/15 B)
    Air Squats X 10

    Mosey to the Foundry for circuits OYO.

    Burpees with jumping knee slappers X 5
    Pull Ups X 10
    Merkins X 15
    Air Squats X 20
    Russian Twist X 25
    Step Ups X 30 (15 each leg)
    Flutter Kicks X 35
    Run to and around cul-de-sac and back

    Repeat until further notice with no rests between rounds.

    We completed 4.5 rounds. Nice work PAX!

    Mosey back to the virtual flag and held the COT mid-mosey as Bogey had a plane to catch.

    Thanks for letting me lead! if you want to read a real BB, see Rudy’s post below!

    -Cowbell

  • 610 Stomp #62

    4 610 stomp vets gathered around the flag and wondered who was Qing the most difficult AO in all of F3 land.

    Rudy and Tool took off to run the original route along the bayou.
    JV and Amnesty left to ruck a shorter route.

    No disclaimer was said. whoops.

    At least that’s how YHC assumed it went down.

    YHC arrived fashionably late and jumped in with the runners for one last run before the Jazz half this Saturday.

    Runners ran about 4.5 miles, no stopping, no burpees.
    JV rucked to Cabrini and back while Amnesty walked (ruckless) besides him.

    COT- count off, nameorama, announcements, intentions, prayer.

    Thanks for letting me lead, especially after being 3 minutes late!

  • Is GoRuck Training a step down for us?

    10 eager gloomers met at the beautiful Okwata shores this morning.

    side note- Shorty signed up YHC to Q and he fartsacked, shocker…

    YHC was informed that today was yet another R & R day for Ruck training. Really? Nah, we’ll post.

    Disclaimer.

    THE THANG

    COP #1) Warm Up:

    SSH x 20
    Plank Jack x 20
    Hillbillies x 20
    Mountain Climbers x 20
    Low Slow Squats x 20

    Mosey to pavilion for…
    Circuit Course:

    All OYO.

    Pull Ups x 10
    Burpees x 20
    Merkins x 30
    Dips x 40
    LBC x 50
    Squats x 60
    Bear crawl up levee, run to canal, down canal, run on sidewalk back to pavilion.

    Rinse & Repeat x 3

    Mosey to flag

    COP #2) Merkin O Rama

    Merkin circle until we collectively reach 120.

    Stay in circle for COT.

    t claps to FNG’s- Papa Bear & Rain Man

    Convergence this Saturday at 0630!!! Be there or be lame.

    Thanks for letting me lead.

  • Rock City Circuits

    10 nola men eager to get their week started on a good note, gathered in the gloom of rock city.

    YHC got a call last night to cover Shortys Q because he had to go to work early or some other silly excuse.

    YHC obliged and immediately thought of a cross-fit themed work out, as it was on TV this past weekend.

    Some light stretching to start.
    Slaughter Starter! 5 Burpees OYO

    Now we can begin- mosey to the rock pile.

    COP #1: Warm Up Circuit
    SSH X 20
    Merkins X 15
    Squats X 15

    Repeat X 3

    Grab a rock, not too big.

    Mosey to Track/ football field, line up looking downfield, spaced out.
    the idea here is to jump into the next exercise without a pause like we normally would.

    all exercises OYO
    10 Burpees, jumping over rock after each rep
    20 Bench Press with rock
    30 Overhead Press with rock
    40 FULL Sit Ups
    50 Squats with rock
    Run to the other end zone and back w/o rock
    Plank and wait for the 6.

    Repeat X 3.5

    At some point during this circuit, YHC thought that it would be a good time to give the disclaimer.

    Mosey to outfield.

    COP #2: MARY
    Russian Twist X 20
    LBC X 20
    Mountain Climbers X 20

    Repeat X 2

    5 Burpees OYO
    Return Rock and mosey to flag.

    YHC thinks (hopes) this really worked the PAX!

    Thanks for letting me lead and helping you start your week off right!

    Cowbell