F3 New Orleans

Author: Da Parish

  • Lafitte’s Plunge #33 – Open Water Training

    Fortunately for F3,  high schools without pools are at the UNO Aquatic Center for 5:30 am and the Plunge can resume as scheduled.  YHC would like to see more PAX indulge this joint sparing cardio workout.   While researching 45 min swim beat downs, YHC came across the perfect work out to prepare the less experienced PAX for an open water swim; just like the swim featured in the Triathlons based in here New Orleans (foreshadowing).   Three men met the GLOOM on a mission of self improvement and bettering one’s self.

    The Thang

    • 300 yd W/U
    • 8 x 25 yd, :10 rest
      • One way Tarzan Drill (keep your head above water)
      • Other way Fist Drill (keep your hands in a fist.  This would be renamed the Chucky Stroke.  (Any PAX familiar with Son’s of Anarchy will get the joke).
    • 400 yd
      • No walls, turn at the “T”
    • 4 x 75 yd
      • Sprint 25 yd, recover 50 yd, no rest
    • 2 x 50 yd Pulls
      • Using hand paddles, count your strokes one way; on the way back, try to lower your stroke count

    Announcements:

    • The New Orleans Escape Triathlon scheduled for 10/1/17 has been cancelled by the promoters, probably for a combination of participation and cost of NOPD
    • Chalmette Track Club is hosting the PelicanMan Duathalon in Lower St. Bernard on Sunday September 24, 2017
      • This is a 2 mile run, 10 mile bike, 2 mile run.
      • Perhaps an F2 can follow for the Saints @ Panthers Game.
    • YHC is hosting a Home Brew Competition at his house Saturday and is in need of judges.  All PAX, M’s, 2.0’s, & friends are welcome.
      • 132 W Claiborne Sq. Chalmette, LA
      • 5pm till;  LSU game for 8:30
      • Bring your swim suit

    Intentions:

    • F3 Houston and all those recovering from Hurricane Harvey.

    Our Lady of Prompt Succor…Hasten to help us.

    Da Parish

  • 1 year and 25 lbs later

    On a hot August day, YHC made a minor networking decision.  You see, YHC works in an industry built on relationships; relationships between client and himself as well as company and him.   A company person had mentioned to YHC that there is a group of men who exercise every Thursday by the lakefront, not far from his house.  YHC had agreed to make it out there, but did not.   The company person said, “we’re at City Park on Saturdays”.   This was the 3rd time this person had mention to YHC about these workouts.  Reluctantly, YHC agreed to join in the work out.  This could’ve been the combination of wanting to increase business with that company or just to make a few more networking opportunities.  Nonetheless, at 6:00, YHC rolled out of bed, laced up his shoes, filled his yeti w/ water and set out to sweat a little.   YHC recognized one other person, other than the company individual out there.  The man who taught his baptism class at St. Dominic was there (nice headband).  The pirate said to the group, “Good Morning!  This is F3, and I am not a professional trainer.  Let’s mosey”.   We jogged out to the neutral ground in front of the museum and circled up.   The pirate was barking orders.  “The first exercise is the side straddle hop! In Cadence, exercise”. “WTH did I get myself in to?  Is this a boot camp for former Jr. ROTC guys?  Why is that short guy wearing kinetic tape?   Scott seems to be handling okay…better not look like you’re going to die.  Better yet, don’t die.”

    https://www.f3nola.com/2016/08/27/psych-on-the-bridge/

    That Merkin Ladder led by Bubba was one of the hardest workouts YHC had ever encountered.   That beat down was the initial downPAINment YHC paid in order to become a better a father, husband, boss, and friend; in other words, a HIM.  In the past year, YHC has dropped approximately 25lbs, 4% fat mass, and 4 points off his BMI.  YHC has also reconnected spiritually and formed more relationships, not for networking or business development, but for self improvement and enlightenment.

    F3 NOLA gives the opportunity to men to free themselves of Sad Clown Syndrome.   These opportunities a.k.a. Areas of Operations, AO, are available everywhere.   YHC’s anniversary Q would be a dedication to some of the AOs he has attended in the past year.

    The Thang….

    GOOD MORNING!  This is F3. I am not a professional trainer.  Welcome to Mothership…mosey to the Great Lawn

    W/U – IC

    • SSH x 30
    • Mountain Climbers x 20
    • Arm Circles x 15 each side
    • J-Lo’s x 20
    • Mosey to the Refinery aka Little Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Rock City

    • Jack Web to 10, 1:3
      • 1 Merkin:3 Air Presses
    • Mosey to Practice track

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Bucktown/Lakefront Coastie

    • Freddie Mercury – IC x 30
    • Lance Armstrong – IC x 15 each side (YHC is confident that this exercise was done before).  On your six, lift your legs and bring your opposite elbow to your opposite knee using a crunch motion.
    • Recover to your feet.

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the 610 Stomp

    • Sprint the straight-aways
    • Mosey/Recover the turns x 1.5
    • Finish in the North East Corner
    • Mosey to the Foundry

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to the Foundry

    • Burpees x10 (the count)
    • Pull Ups
    • Dips
    • Box Jumps/Step Ups
    • Rows
    • Knee Ups
    • LBCs

    (water break)

    • Mosey to the side steps of NOMA

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to Wolfpack Mountain

    • Dora 1-2-3 (100 Merkins, 200 Squats, 300 LBCs)
      • PAX 1 performs the above mentioned exercise, PAX 2 runs up/down the side steps, around the front of NOMA, up/down the other side steps, back around the front) Switch
    • Mosey to the Flag

    GOOD MORNING!  This is F3. I’m not a professional trainer.  Welcome to The Uptowner

    • Sun Salutation x 1

    Moleskin:  YHC forgot his Weinke, so some AOs were skipped (Okwata & Lafitte’s Plunge).  We may see a return of the F3 NOLA tour w/ some Uptown AOs in the future.

    T-Claps:

    • Rudy with the RESPECT.  Thank you for continuing to be an inspiration for PAX to aspire.  Congratulations; don’t abuse it.
    • Heisenberg for the EH a year ago.  YHC attempts to pay it forward in more EHs and Qs.
    • My M for taking care of the 2.0’s, and even giving me another 2.0 in this past year.  In fact, the PAX at YHC’s first post were the first to find out we were pregnant w/ our second child.

    Thank you for the opportunity to lead,

    Da Parish

  • Long Live the King

    News Story on the Funeral of Elvis Presley

    “Values are like fingerprints. Nobody’s are the same, but you leave ’em all over everything you do.” –Elvis Presley

    40 Years ago today, Elvis Aaron Presley, the King of Rock & Roll, was found dead in his Memphis home dubbed “Graceland”. Elvis, alongside his Mother Gladys, his father Vernon, and Grandmother Minnie Mae Hood aka Dodger still rest in Graceland to this day.  Thousands of mourners gathered in Memphis in the days to come to pay their final respects to the man that defined a generation and changed the world as it was known.

    In honor of the legend, YHC crafted a special Elvis themed beat down. Disclaimer….

    The Thang…

    “Don’t Be Cruel” to me Q, but we need to offer up a little downPAINment – Burp & Merk 2:03.

    YHC doesn’t mean to be cruel though, just wanna be your “Teddy Bear” – Bear Crawl; Crawl Bear Suicide 1:48

    We can’t go on together with “Suspicious Minds” but we have to – Indian Run to NOMA

    Find your Memphis Mafia and check in at the “Heartbreak Hotel” – Heartbreak 1, 2, 3’s (Dora 1,2,3 with a hill).   100 Merkins, 200 Squats, 300 LBCs.

    Due to excessive use of heart medication, Elvis was “All Shook Up” and collapsed due to heart failure on the throne – People’s Chair 2:00

    Elvis was a great dancer, especially in the movie “Jailhouse Rock” – Walk like an Egyptian (Indian Run w/ Lunges) last pax “jailbreaks” to front, Jailbreaker  takes the radio.

    We may not have time for an encore, after 1 round of Walk like an Egyptian, mosey to the VF for some Priscilla.

    We always comeback to the flag after a COP, so why not the ’68 Comeback special…”If I Can Dream” – ABC’s spelling “ELVIS PRESLEY”

    And now, the King is singing on that stage in the sky, but he came from nothing, almost like he was “In the Ghetto” – Weezy Jefferson’s x 15 IC

    The clock strikes 6:15, Countarama, Namearama,

    Announcements:

    • Son of a Saint meeting tonight at the Cellar Door (916 Lafayette St.) in the CBD 6:00-7:30
    • Yoga at Tchoup Yard next Wednesday. 5:30 5K, 6:30 Yoga, M’s are welcome; 2.0’s are not
    • New Orleans Escape Tri Training Groupme is now available, contact YHC to join. The 6 week training schedule starts next week.  FOR THOSE WHO PREFER NOT TO SWIM OR BIKE OR RUN, THERE ARE OPTIONS AVAILABLE I.E. DUATHLON, AQUABIKE, AND RELAY TEAMS.  Click here for race information
    • If any PAX are interested in joining the Krewe of the Rolling Elvi, contact YHC or Seaman and we will nominate you for the Memphis Mafia (a stepping stone to becoming a Rolling Elvi). www.rollingelvi.org
    • The FINAL print of the current F3Nola shirt design is taking orders now.  Click here to order your F3 NOLA shirt.

    BOM for understanding of our fellow man and an end to hate.

    Moleskin:

    • Should there had been an encore, we would’ve slowed it down nice with “Can’t Help Falling” – Tunnel of Love. There’s always January 8.
    • TClaps to Reluctant Yankee on his EHing of Sap.
    • Sap, welcome to F3.

    Thank you for the opportunity to lead, Thank You Very Much,

    Da Parish

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish

  • Lafitte’s Plunge Distance Test – Part 1

    This 2 part workout will last about a month.  Today’s beat down would be very basic. OYO, swim for 40 minutes.  Keep a good count of your laps.  This is your goal to beat next month.  I propose that the last Plunge of the month be a stride for improvement.

    Da Parish – 1800 yards, 36 laps

    Maverick – 1600 yards, 32 laps

    Moleskin – our contact at UNO will no longer be opening the pool at 5:30.  The new keeper of the keys is not likely to arrive before 6.  The sign in process is still the same for now.  It is possible that someone may be opening earlier, but not likely.   Also, due to school starting, the indoor pool will not be available.  I suggest possibly doing a pre-thang from 5:30-6, or pushing the entire AO to 6-6:45 .

    Thank you for the opportunity to lead.

     

  • B.L.I.M.P.S. at the Plunge

    After what only be described as a Routine Victory, three men met the Gloom in pursuit of self improvement in an aquatic environment.   Posting less than 8 hours after an intense competition of brawn and masculinity takes a certain level of testicular fortitude that few men are fortunate enough to maintain.  Tclaps to our counterparts at Okwata who were able to do the same.  Disclaimer

    The Thang

    • Burpees x 5; swim a lap
    • Leg Lifts x 10; swim a lap
    • Irkins x 15; swim a lap
    • Merkins x 20; swim a lap
    • Plank Jacks x 25; swim a lap
    • Squats x 30; swim a lap

    Rinse & Repeat

    YHC completed B.L.I.M.P.S.  B.L.I.M.P. and 1000m; the other Pax were not far behind.  Tclaps to Milk Man for his first post to the Plunge; I’m sure he’ll be back.

    Thank you for the opportunity to lead,

    Da Parish

  • New Orleans Escape Triathlon – October 1, 2017

    http://www.escapeseriestri.com/new-orleans-escape

    Varying distances available for any PAX

    • Olypmpic Triathlon – 1500m Swim, 40km Bike, 10km Run
    • Sprint Triathlon – 400m Swim, 20km Bike, 5km Run
    • Duathlon – 2mi Run, 20km Bike, 5km Run
    • Sprint Aqua Bike – 400m Swim, 20km Bike
    • Olympic Bike – 1500m Swim, 40km Bike

    Training Plans are available for beginners; however, if you post regularly and then add Lafitte’s Plunge & the Bucktown Coastie to your rotation, you should be up for the challenge.   I’m also down for a few rehab workouts.

    Register here

    • https://endurancecui.active.com/new/events/42541254/select-race?_p=3823248790717475&_ga=2.4114416.1366506394.1500302317-408870587.1500302317

  • Bucktown Coastie – Laying Bricks

    The key to a good structure (IMHO) is a sturdy brick foundation.   This morning, we laid bricks at the Coastie

    The Thang

    • Pax 1 runs up lakefront trail and back around. ~.5 mile (timer)
    • Pax 2 rides Bike Trainer
    • Pax 3 & 4 perform Mary OYO
    • If running or trainer is not an option, ride Lakefront trail to Causeway & back

    Everyone got in around 3 sets prior to the clock running out.  Announcements, Intentions, Ball of Man.  TClaps to Moped & Triple Shift for riding more after.

    Moleskin – Triple Shift and I are looking for a Triathlon CSAUP.  More than likely, something w/ a sprint option (shortest distance).  Please let us know if you’re interested.

    Thank you for the opportunity to lead,

    Da Parish

  • Lafitte’s Plunge #21 – The Giant’s Ladder

    #Nodoubt, No doubt he loved his kids, no doubt he loved his wife, no doubt he loved the Lord, Cheech left no doubt.

    #Husband #Father #Son #Leader #Sleevless

    #RIPCheech #CheechStrong

    http://www.thestate.com/news/local/article157537034.html

    Today’s Plunge was dedicated to F3 Lexington member John Flanagan, 38, Cheech.  Cheech was running in the gloom and was struck by a vehicle.  He was taken to Palmetto Health Richland Hospital.  Cheech was wearing a reflective vest and headlamp.  The vehicle was traveling through a green light when it struck Cheech.   Sometimes we can do everything right and the unfortunate still happens.   His will, will be done; trust in the Lord.

    The Thang – Giant’s Ladder

    • 100 swim; :30 rest
    • 200 swim; :45 rest
    • 300 swim; 1 min rest
    • 400 swim; 1 min rest
    • 500 swim

    Thank you for the opportunity to lead,

    Da Parish

  • Shake Down the Thunder – Bucktown Coastie

    The Coastie was a one Pax this morning.  YHC rolled to the trail at precisely 5:30 am; nodded off to the sky Q and made his way. In total the ride was 14.77 miles and the average speed was 15.2 mph (however the mid miles were averaging 16.5).   YHC rode alone, neither passing or being passed.   Upon reaching the Seabrook Bridge a thought came.  “Can I make it to the stomp for Mary?”

    YHC dropped the ring and damn well tried.   The fast route between 2 points is a straight line.   YHC turned south on Franklin Ave, west on Leon C. Simon, south on Paris….

    Then YHC saw the most monumental and beautiful edifice ever built.  There she was standing before him in brazen red brick and shimmering windows.   The roar of the Tiger called out to him.  He could feel the Navy Blue and Old Gold Coursing through his veins.   The azelas were starring in his soul, saying “we shall bloom bolder this year”.   The gazebo called his name and said “I will shelter you.”  Palms swayed in the breeze as if they were singing the Alma Mater, “…Holy Cross, we hail thee, tender, strong, and true.”   The bell tower struck 0600, and YHC knew that he was not going to make it to the Stomp, but, what a sight worth missing it for.

    The remainder of the ride was west on Filmore, south on Marconi, west on Harrison and back to YHC’s M & shorties.  All are welcome to the Coastie, and boys who are looking to become men are welcome to 5500 Paris Ave.

    Da Parish, Class of ’01

    Moleskin:  Below is the mission statement of Holy Cross School.  It’s not too far off course from being a Q.

    “The Holy Cross Man is a refined gentleman who lives by Faith. Devoted to his soul’s welfare, he reflects often on God. His daily actions are sanctified by prayer, the practice of virtue and manly piety. Since sanctity is his goal, he has a deep devotion to Our Lord, to Our Lady and to St. Joseph, patron of his school.

    The Holy Cross Man is studious. He regards learning as a duty; intellectual perfection as an honor. He knows that his school is his training ground where he must mold himself into a useful man.

    The Holy Cross Man is loyal to God and Country. Devotion to his school and his teachers is demonstrated by his cooperation, zeal and spirit. He is a friend of all because he is a member of the Mystical Body of Christ.

    In a word, he is a man of faith and honesty, of strength of character through self-mastery, of respect for the Christian family and lawful authority, of leadership in the pursuit of the true, the good and the beautiful – that is the Holy Cross Man.”