F3 New Orleans

Author: Da Parish

  • Lafitte’s Plunge #18 – Don’t Get Wet in the Rain

    *tip tap *tip tap

    The rain beat intermittently on my roof this morning.  Only having put the baby down 4 hours and 10 minutes prior, YHC knew the gloom would be extra gloomy.  Good thing I was going swimming and not working out in the rain.  *snooze

    5:10 am – GET UP!!! GET UP!!! GET UP!!!

    5:20 am – In the car, “Siri, text F3”

    5:38 am – Take The Plunge (Amnesty had already completed most of the 200 yd w/u)

    The Thang (distance 950 yds)

    • 200 yd w/u
    • Pace work:  25 yd Sprint, :30 rest, 50yd fast,  :20 rest, 100 yd swim, :10 rest, 25 yd Sprint.    Rinse & Reverse: :30 rest, 100yd swim, :20 rest, 50yd fast, :10 rest, 25yd Sprint
    • 11’s (I don’t know why, but I always come back to 11’s) Merkins/WWII Sit Ups

    Running Club at The Basin tonight at 6:30, M’s & Shorties are welcome – https://www.facebook.com/groups/930543780411154/?ref=bookmarks

    Thank you for the opportunity to Lead,

    Da Parish

  • Birthday Redemption

     

    The clock struck 5:15 and again the familiar beginning of the LSU Pregame show rang out.  YHC stared at his shoes and thought, “It’s your birthday.  No one would mind a fartsack.   Uh oh, you signed up for a birthday Q.”   So with remorse for the decision YHC laced up, made coffee, kissed the LoHL and got in the truck.   “You need to post today.  Today is not about being 34.  Today is about redemption!”   The PAX was strong; stronger than YHC has seen in a while.  (The Bucktown Coastie & Lafitte’s Plunge have consistent but low numbers.)  “Been a while since you’ve Qed this many.  Can you handle this?”   YHC greeted the PAX and thanked them for the birthday wishes, and did some preliminary stretches.   The small talk ensued when the clock struck 5:30.   The morning officially became The Gloom.   “Gentlemen…Bogey…This is F3.  I am not a professional trainer.  Let’s mosey to Falcon Field.”

    The Warm Up

    ·       SSH IC x 34

    ·       1 Burpee OYO

    ·       Hillbilly x 33 (YHC lost count)

    ·       9 Burpees OYO

    ·       Peter Parker x 34

    ·       8 Burpees

    ·       Seal Jacks x 34

    ·       3 Burpees

    Mosey to the Ankle Sprainer a.k.a. The 610 Under Pass; “redeem yourself”

    ·       11’s Merkins/WWII Sit ups

    ·       Run down & up in between

    Getting back to Falcon Field for base running sprints was ambitious.   YHC was the 6 and completed the 11’s with hardly any time left. 

    Mosey Back to the VF

    ·       SUDDEN CHANGE – Sprint the track straight away

    Announcements

    ·       The Basin Run/Lakeview Running Club every Thursday at 6:30pm at the Basin on W. Harrison – 5K run followed by drinks & neighborly socializing.

    ·       Tchopotoulis Bar-a-thon Friday night – 6 miles/6 beers/Unlimited Fun

    ·       BFF Ride Sunday – 10, 30, or 50 mile bike ride through the City.  Proceeds go to Women’s Cancer.  Bleau is the Chairman of the event (SF3)

    Intentions

    ·       Mr. Doolittle and Beans have friend beginning treatment for lymphoma

    ·       All those traveling this summer

    ·       Victims of Alzheimers and their families

    Moleskin:   YHC sprained his ankle during this exact work out 12 weeks ago.   The road to recovery has been quite tough; 4 weeks in a boot, 4 weeks in a brace, 6 weeks of physical therapy.   Thank Sky Q that no surgery was needed.  Through the Fitness, Fellowship, and Faith afforded to me by the fellow PAX, I have been able to stay active during the recovery (Coastie & Plunge).   While a former version of YHC would have used the injury as an excuse to sulk and demotivate.   The PAX motivated and encouraged.   YHC would like to that the NOLA PAX and all PAX for this gift.   F3 cannot and will not be taken for granted.  

    Thank you for the opportunity to lead,

    Da Parish

     

  • Lafitte’s Plunge #17

    Two men arrived to the aquatic gloom in search of self-improvement.  Full moon looks great and the sunrise will be nice.   Let’s go outside.   Quick disclaimer and get to work

    The Thang

    • 200 yd warm up
    • 11’s featuring Verkins(1), swim 25, Reverse Crunch (10)
    • Rinse & Repeat – 11’s featuring Verkins (10), swim 25, Reverse Crunch (1)

    Announcements: Lakeview Running Club at the Basin;  BFF ride Sunday May 21.

    Intentions:  Mama’s

    Thank you for the opportunity to lead,

    Da Parish

  • Lafitte’s Plunge #13

    YHC was up and and atom and on his way to the pool gloom.  A text can through from the QIC, “fartsacking” to which YHC replied, “No worries fam; I got you!”  Disclaimer…

    The Thang:

    Purpose: Build strength with a pulling set (paddles are optional).

    100 swim/100 non-free/100 kick warm-up
    4×150 pull with 20 sec rest (50 easy/50 moderate/50 strong)
    4×100 pull with 10 sec rest (descend time 1–4)

    Announcements:

    Lakeview Running Club every Thursday at the Basin for 6:30. Family & Friends are welcomed

    Beth’s Friend’s Fondeaux – https://bethsfriendsfondeaux.racedirector.com/  Beth’s Friends Fondeaux is a fundraising event in New Orleans. It features a bike ride through scenic and historic parts of the city, including over the Mighty Mississippi. There is also a party at the start/finish (more…)

  • 2 Pax at the Coastie

    A PAX of 2 gathered in the gloom.   Lights on, clipped in, ready to ride Lakeshore Dr. Loop.   ~14mi ride for each rider, averaging 16-17mph.  Great ride!!!  Fat Tires welcomed!!!

    Moleskin – If you are intimidated by the road riders, sign up for a Q and slow them down.   We welcome the change of pace.

     

  • Lafitte’s Plunge #11 with 11’s

    Some PAX have never taken the opportunity to take Lafitte’s Plunge. The concept of swimming is mundane and boning…back & forth, back & forth, back & forth. The truth of the matter is, the PAX is right.   Let’s see if we can switch it up.   Disclaimer…

    The Thang

    • 200m W/U
    • 11’s! – 1 Jump Squat in the shallow end; Freestyle 50m; 10 Verkins in the deep end

    I cannot speak for the entire PAX, but YHC completed the final set as the clock struck 6:15.

    Count off, Namorama, Announcements, Intentions, Prayer – Remember the reason for the Easter weekend.

    Thank you for the opportunity to lead; all are welcome at the Plunge

    Da Parish

     

  • Superstar Bucktown Coastie

    Three Pax rolled to the gloom with the mission of self-improvement.   HAPPY HOLY WEEK!   This week’s Gospel, be it ever long, was the Passion of the Christ.  Several films have been made to illustrate the rise, “fall”, and rise again of Jesus Christ.  This week, bless yourself with the opportunity to watch one or several of these films.   YHC’s personal suggestions include, The Passion of the Christ, and his number one favorite, Jesus Christ Superstar.   That’s right.   This rock opera gives the perspectives of Jesus, Judas, Mary, Peter in the form of fantastic harmonies, jam out dancing, and attire that anyone we RESPECT would have had in their closet (I’m looking at you JV).  

    The Thang

    ·       Ride Lakeshore Dr to the turn around and back.   YHC will play Jesus Christ Superstar from a speaker on his bike.  

    The Pax kept up together most of the way for rocking ~14 miles with an average speed of 16.8 mph.  Not too shabby.

    Moleskin

    ·       New Orleans Regional Leadership Program is currently offering info session into the 2018 cohort.   (there is no finder’s fee for me).   If you fancy yourself a leader in the community, which as Qs and men of F3 we all are, I encourage everyone to attend the info session.   http://norli.org/wp-content/uploads/2017/03/NorliRecruitmentFlyer-copy.pdf

    Thank you for the opportunity to lead.

    Da Parish

  • Bucktown Coastie is Changing the World

    A Pax of 2 gathered at the lake front gloom for a total of 4 wheels and 2 great minds.   Count Off, NAMEORAMA, Announcements

    ·       The Basin Run is still happening even though YHC is still on run IR

    ·       The Big Easy Triathlon was cancelled by the organizers due to road construction.   YHC is looking for another CSAUPS to replace this one.   I’m all ears.

    Pray – This upcoming Sunday is Palm Sunday and beginning of Holy Week.  YHC was born and is still practicing Catholic.   Catholics are told that during Lent, you are supposed to give up or sacrifice something.   YHC, always had a problem with “not doing something”, but rather wanted to use Lent to DO SOMETHING.   In the past, YHC has gone to extra mass or way of the cross.  This year, it was all about being a better dad and role model.   For the last week of Lent, keep up your sacrifice, but also remember to DO SOMETHING that makes you a stronger Q. 

    The Thang

    ·       W/U ride to Okwata.  Get those legs pumping at ~90rpms

    ·       4 minute circuits – 1 min 90 rpm (medium/strong effort), 1 min 100 rpm (hard/90% effort), 2 min recover – RINSE & REPEAT till time

    All together I believe we completed 6 circuits.  During the recovery, YHC & the PAX had plenty of great mumble chatter opportunity about life, politics, and leadership; and ,we are going to solve the world’s problem….one gloom at a time.

    Thank you for the opportunity to lead,

    Da Parish

  • Lafitte’s Plunge #9, Oh Marie

    In pursuit of self betterment, 3 PAX arrived at 5:25 to the UNO Aquatic Center to make the downPAINment towards improvement.   Upon entering the facility, a note was discovered on the door.  The note read that the outdoor pool was close for maintenance.   YHC had to do a very quick adjustment to the work out when we noticed the inside pool was lengthened to 50m.   Don’t jump in just yet!  The disclaimer was given.

    In honor of YHC’s 3 week old Shorty Girl, Marie Claire; the PAX will hold a plank for the duration of “Oh Marie” by Louis Prima (who I learned today played King Louie in the original Jungle Book animated movie).   Now hop in the pool!

    The Thang

    • 500m Warm/Up with a 200m no stopping minimum
    • 200m Freestyle with Fins (feel the speed)
    • Verkin Ladder – 50m Freestyle at a pace faster than a warm/up and slower than a sprint (race pace)followed by a Verkin in the deep end. Recover 50m and repeat until 10 Verkins are completed.

    From what YHC could tell, no one completed the Verkin Ladder, but there’s always next time.   Count off, Name-o-rama, Prayer

    Moleskin

    Life is a movie, write your own ending – Kermit the Frog

    Da Parish

  • Bucktown Coastie #6 – Late and Alone

    A Pax of one rolled up to the trail at 8:32. Was the Q late?  Yes.  Did his Pax leave without him?  Possibly.  What should he do?  Well, YHC waiting until 8:35, did a very quick count, namorama, prayer to the Sky Q for a safe ride and shoved off.

    The Thang

    • 10 minute w/u ride to Okwata
    • 1 min left leg only
    • 1 min right leg only
    • 1 min both legs
    • Find a comfortable gear on the big ring and ride at 90 RPM (rotations per minute)
    • Cross over Bayou St John bridge and switch to the big ring

    Adjust your back gear to affect your RPMs

    • 1 min 90 RPM, 1 min 85 RPM
    • 2 min 90 RPM, 2 min 80 RPM
    • 3 min 90 RPM, 3 min 75 RPM
    • 4 min 90 RPM, 4 min 70 RPM (like biking through the tough mudder)

    Get back in the small ring for a c/d ride home.

    During the ride, YHC was joined by another lone wolf, probably due to my tasty tunes coming from my speaker.   Together we rode from UNO to the end of Lakeshore Dr. & back.   YHC shared the glory that is F3 with him and hopefully a full headlock will happen at the next Coastie.

    Thank you for letting me lead….sort of

    Da Parish