F3 New Orleans

Author: Da Parish

  • Mistakes Were Made

    YHC arrived 5 minutes early by bike. Since the Mardi Gras holidays are upon us, we need to make every effort to increase the RRR miles.  YHC’s last post till March would be at Lafitte’s Plunge so painment is important.  The Disclaimer was given “I’m not a personal professional trainer, modify if needed.  This is F3?”  Mosey to the track and lineup.

    Warm Up

    • High Knees there, Butt Kicks Back
    • Frankenstein Walk There, Lung & Stretch back
    • High knee/Kick Back there (the lights came on for the entertainment of others) Scoop back

    Mosey to Henry Davis Dr/610 for Super 21, 11, Until the 6 finishes 11, Until the Q falls off the curb and sprains his ankle

    • 1 Merkin, Run under 610 and back up, 1 Sit up; Run under 610 and back up, 2 Merkins; Run under 610 and back up, 2 sit ups; etc until you reach 21, 11, the 6 gets 11, the Q falls

    At this point, YHC was left for dead at the bottom of the underpass. Fortunately, Tool stayed behind to ensure that no surly person would take advantage of the injured Q.  The two PAX did several Mary exercises to pass the time.  YHC did LBC and Tool did a variety of different exercises.

    Meanwhile, the PAX moseyed back to the flag to get a vehicle to save their fallen Q, who was lying on the ground in pain.   Rather than come back immediately, YHC was told there were burpees, namorama, and COT.  Must have been nice…

    Moleskin

    • TClaps to KimChi. Keep it up brother!
    • Dr. advised that I can swim and ride but running should be limited for 4-6 weeks.
    • Thank you Tool and Rudy for getting YHC home safely
    • RRR is still accepting donations.  Please consider. (https://www.crowdrise.com/f3-nola)
    • I know I missed someone, please let me know who.

    Thanks for letting me lead! Humbly Yours,

    Da Parish

  • Water World #4; Blinded By The Plank

    Blinded by the light, revved up like a deuce; another PAX in the gloom

    Blinded by the light, revved up like a deuce; another PAX in the gloom

    Blinded by the light, revved up like a deuce; another PAX in the gloom

    • (Hold a plank for the duration of “Blinded by the Light” and switch your plank from left to center to right to center every time Manfred Mann says “blinded”)

    Uptown drummers bummers; Okwata in the summer with a teenHATE diplomat

    In Pontiff with the mumps as the Adolescent pumps his way into his hat

    With a sprain on my ankle, Feeling kinda older (RESPECT), I tripped  at the skinny

    With this very unpleasing, sneezing and wheezing; The Jingle Vader crashed to the ground

    • 4×100 Free :20 rest, start easy and increase your speed
    • 4×100 Free 25m Sprint/75m Recover :10 Rest
    • 4×100 Free w/ Paddles & Buoy (no kick)
    • 100 Race Pace till time

    Hawgcycle always told me not to look into the blue of the Speedo,

    but Hawgcycle, THAT’S WHERE THE FUN IS….

    movie big piano 80s movies tom hanks

    • Moped – 1200?
    • Triple Shift -1200
    • Hawgcycle – 1200 – TClaps for the 16.8mi ride to and from UNO #RRR17
    • Da Parish – 1300
    • Jingle Vader – 1300

    PAX got down but we never got tight, PAX’s gonna make it through the night

    Da Parish

    Moleskin: Next time you see your SO; hug them, kiss them, and look at them like the first time you knew you love them.  Remember those moments because they are too often overshadowed by the times when anger and frustration took over.

  • 610 Stomp #77, 6 Flights of Stairs

    A fitbit watch sets several goals for one to accomplish in a day.  A certain amount of steps, so many calories to burn, be active for so many minutes, and climb 10 flights of stairs. YHC lives in a slightly raised 1 story house.  Almost every day all goals are met except for those stairs.  So, what does YHC do?  He calls City Park, his council woman, his neighborhood association, old friends, high school acquaintances, the mayor, all the way to the Commander-in-Chief (via twitter) for access to Tad Gormley stadium so that the PAX can conquer the stair goal.  YHC was so confident in his ability to gain access to the Stadium that he had already formed a playlist of inspiration stair music.

    • Stairway to Heaven
    • Spiral Staircase
    • Halfway Down the Stairs
    • Staircase
    • Opposites Attract

    However, much to the disappointment of the PAX, YHC did not get permission to enter Tad Gormley, nor was a plan B even formed.  So, the PAX continued the traditional route and the instructions were to make your best effort to gain ground.  YHC had a PR for the 610 Stomp at 4.6 miles.  The PAX rendezvoused at the flag (in the back of someone’s truck) and sealed the deal with 10 burpees.

    Tclaps to Cowbell for his 300for30 and to Kimchi for his continuous streak.

    If you are participating in the Run Ranger Run Challenge, please share your runs on Social Media be it Facebook, Twitter, LinkedIn, SnapChat, mapmyrun, etc. or all of them.  Here’s my Facebook post if you want to use it as well.

    • “This month some F3 friends & I will participate in the #RunRangerRun. Our team has pledged to complete a total of 565 miles of running, walking, biking, swimming, etc in the month of February in an effort to raise awareness AND FUNDS for GallantFew, an organization dedicated to the peaceful and successful transition from Military service to civilian life. All I am asking for is your support. If you choose to support finically, that would be greatly appreciated and in response I will dedicate a mile to you and a vet of your choice. #RRR17 #RLTW Thank you! https://www.crowdrise.com/f3-nola/fundraiser/timothyclements

    Moleskin: At the end of YHC’s run, his fitbit said that he climbed 6 flights of stairs.

    Thank you for letting me lead.  Humbly Yours,

    Da Parish

  • Brazilian Night Club #3. In the Plank Tonight

    “If you post 5 times, you can name it” – Amnesty

     Amnesty – 2; Hawg – 2; YHC – 3; Triple Shift – 1

    Well if you told me you were drowning, I would not lend a hand I’ve seen this 3 PAX before my friend, but I don’t know if you know Mary

    • In the Plank Tonight. (“I guess the idea is to find a peaceful Zen of planking” according to Hawg)
    • IC 10×2 Lance Armstrongs
    • IC 20 Reverse Crunches
    • IC 20 Supermans

    Well I was there and I saw what you did, I saw it with my own two eyes So you can wipe off that grin, I know where you’ve been. It’s all been a PAX of lies

    • 200m Free
    • 50×4 Fingertip Drags (promote a high elbow recovery)
    • 200m Kickboard w/ fins
    • 100m Free w/ fins
    • 200m Paddles w/ buoy
    • 100m Free w/ paddles
    • 25m Sprint, 25 Verkins (a vertical merkin on the side of the pool), mosey 25 w/ stroke of choice, repeat till time’s up

    Triple Shift – 1150m

    YHC – 1150m

    Hawgcycle – 1100m – Moleskin/TClaps for the 17.3mi ride to and from UNO. #RRR17

    Announcements – TS “ABH”; YHC “5K Run at the Basin tonight 6:30”

    Well I’ve been waiting for this moment for all my life, oh Lord, oh Lord, oh Lord

    Da Parish

  • LVRC – Does it count?

    An F3 PAX of 3 met the Lakeview Running Club outside of The Basin.  The LVRC meets every Thursday for a 3 mile run followed by drinks and hanging out.  Participation was slim due to ominous weather, but no one got wet.   Women, children and pets are invited to run, but the bar only allows those 21 and older inside.   I want to thank Hawg, LOHL, and his offspring as well as Amnesty and Puddles for finally joining my weekly announcement.

    The Thang…

    Glowing arm bands were distributed for safety.  Two LVRC members shot out at a 7:30 pace.  Amnesty and YHC finished with a sub 9:45 pace.  The Hawg family wrapped up around 16 min/mi, but most impressively, Shoat Cycle finished the entire route with Sow Cycle & Hawg, tclaps!  The route goes E on Harrison, N on Canal, W on Robert E Lee, and S on West End back to The Basin.

    Everyone who finished were treated to FREE Jambalaya Girl provided by Jambalaya Girl & The Basin. Since this was more of an F2 function, no count, name-o-rama, or prayer was done.

  • 610 Stomp #74, Resolutions & Regrets

    Not sure about you guys, but YHC just loves running in those 75 degree Januarys that Louisiana is so accustomed to.   A PAX of 8 (including a K9) met and shortly after polite greetings a disclaimer was given.

    The Thang…

    Traditional Route accompanied by Merkins up to your New Year’s Resolution.

    Amnesty – 200

    Cowbell – 170

    Da Parish – 125

    Hawg – 210

    Kim Chi – 180

    Shorty – 200

    Tool – 160

     

    The entire PAX started Merkins right away; and after getting a fair number in, the run began. A PAX of 3 came out the gate hard and, if my memory serves correct, completed 5 miles.  The rest of us completed a respectable 3 mile run.  However 1 unfortunate PAX returned to Graceland as he had to Elvis.

    Announcements include…

    • You can rest your knees w/ a Tuesday Ride at The Coastie aka Broke Bike Mountain
    • Amnesty is Q at Water World, a Thursday Swim AO at UNO Pool. I believe there’s some synchronized swimming involved.
    • There will be an F2 event this Thursday, 1/19 at 6:30 pm at The Basin on W. Harrison. A 3 mile run followed by drinks and sports at The Basin. (It’s finally happening!) https://www.facebook.com/groups/930543780411154/

     

  • #VQ #PTSDawareness #22Kill

    YHC hasn’t posted in more or less 2 weeks due to IR and personal obligations, so when I saw the gloom this morning; it….was….beautiful. Met by a record number of Okwata pax, I knew my VQ was going to be a good one.  There was nothing more to do than offer up a disclaimer and get to the thang….

    Mosey around fountain (rather quickly) and circle up in the lawn

    COP – all 22 count

    1. Side Straddle Hop
    2. Don Quixote’s (23 b/c YHC lost count)
    3. Arm Circles (11 forward, 11 backward)
    4. Mountain Climbers

    Mosey around the fountain, up & over the levee, around the old oak tree, and back….PARTNER UP!

    • 1 Partner will run around the fountain, up & over the levee, around the old oak tree, and back while the other partner performs exercise (4 different exercises will be performed)
    1. Plank Jacks
    2. Tempo Merkins (2 count up, 2 count down)
    3. Step Ups
    4. Dips

    At this point, YHC had to report to baby duty b/c LOML got called out to work last minute. I gave my VQ message.

    • In 2012, the VA realized a Suicide Data Report that an average of 22 veterans are killed by suicide every day. The COP and COQ count was set at 22 to honor every victim and let them know that they are not forgotten.
    • The 4 exercises chosen were PTSD (Post-Traumatic Stress Disorder) to remind us that when our partner was away from us, we were suffering. It wasn’t until our partner came back that we got a break. This serves as a reminder to reach out to any friend or family (especially vets) who suffer from PTSD and let them know that we are with them.

    YHC gave the final instructions to the pax, and just like that he disappeared in to the sunrise, never to be seen again…(*sounds of the Second Bell)

    Final Exercise

    • COQ (Circle of Q) – Each Pax will choose an exercise and lead in cadence. Count is 22
    1. Tool – Russian Twist
    2. Hawg- Peter Parkers
    3. Rudy – Hold It!….Parker Peters
    4. Triple Shift – Flutter Kicks
    5. Heisenberg – Hold it! Flutter Kicks again.
    6. Surge – Nolan Ryans (switch sides at 11)
    7. JV – Dr. Ws (This was a world record for Dr. W reps.  Form was out the window for me after 10.  We thought we could sense JV getting tired at 22, but we it was probably wishful thinking on our part)
    8. Fracsac – Freddie Mercurys
    9. Maverick – Wife Pleasers
    10. Sunspot – WWII sit-ups
    11. Cowbell – Squat Pulses (in honor of everyone’s favorite Fart Sacker)
    12. Woz – Carolina Drydocks
    13. Tool – Burbees (OYO)
    14. Hawg – Calf Raises on the Sea Wall.

    GBA S2T