F3 New Orleans

Author: Hawgcycle

  • I See Tundra

    A lot of activity going on as YHC walked up to the flag.  Two FNGs and a Kotter from Tundra.  Tundra has been surviving (and teaching others how to survive) in Alaska.  He stopped by to get some F3 in on his way to a year long fellowship in Jordan.  It was exciting to see him there this morning.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Merkins IC x 15; Low Slow Squats IC x 25
    • Select a rock and mosey to the flag football field
    • 10! – Start with 10 reps each of Shoulder Presses, Merkins, and Grown Man Sit-ups. Then do 9, 8, 7,…2, 1 reps of each.  OYO as fast as possible.
    • Mosey to the Kaboom and partner up.
    • 4 stations. 2 men on pull ups – AMRAP, 2 men on curls – AMRAP, 2 men on toe raises – AMRAP, 2 men on burpees – 10.  Repeato with 7 burpees.  Repeato with 5 burpees
    • Mosey to the water fountain for plank-o-rama and hydration.
    • Mosey to the flag for fence chunkers – about 17 reps give or take.
    • Mosey back to the rock pile to return the rock
    • Mary: Hello Dolly IC x 31; Dying Cockroach IC x 39

    Moleskin

    Good to get to spend some time with Tundra before he is off to Jordan.  He may be the most interesting man in the world.  Also great to have a couple of FNGs out at Rock City.  Both FNGs are family members of current F3ers.  Shorty is in some tangled relationship with Wambach and Billboard is father of the famed Bounty Hunter in Charlotte.

    Shout Out

    Continued prayers for the sick in our community.  We also talked about James 1:22-25:  But be doers of the word, and not hearers only, deceiving yourselves.  For if anyone is a hearer of the word and not a doer, he is like a man observing his natural face in a mirror;  for he observes himself, goes away, and immediately forgets what kind of man he was.  But he who looks into the perfect law of liberty and continues in it, and is not a forgetful hearer but a doer of the work, this one will be blessed in what he does.

    YHC heard a sermon on the above passage this weekend.  The verses were explained this way.  Think of looking in the mirror in the morning before you go to work.  Your hair is sticking up in weird places, you have an extremely long nose hair coming out of your left nostril, and zit in the middle of your forehead.  You study yourself in the mirror intently for a few minutes, and then walk off not having done anything about the unsightliness of your appearance.  That is what a hearer of the word that is not a doer is like.  You may study the bible and you may hear sound doctrine taught in church.  You may know the scripture better than anyone, but if you don’t put that knowledge into action it is worthless.  F3 certainly lends itself to action.  Let’s  practice action in all parts of our lives.  Be a doer of the word, not a hearer only.

    Announcements

    • Tuesday – 5:30 @ City Park (Roosevelt Mall)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park  Katrina Remembrance Run in the Bywater – 8:29 A.M.

  • 610 Stomp #1

    Pleased to see the Boyz ‘n the Hood walking up as I was driving in.  We made a group decision to plant the flag near a water fountain and were off on the inaugural 610 stomp.

    The Thang

    4.5  4.75 mile loop around city park.  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.  10 seems like a good goal.

    Moleskin

    It turns out the route was more like 4.75 miles than 4.5.  We all took a little more than the allotted 45 minutes to finish.

    Shout Out

    This past Sunday I was watching a movie in which one of the characters was very wealthy, yet incredibly selfish and cruel.  He was questioning God’s existence by wondering why someone as mean and selfish as he is could have such a great life when much more pious people suffer.  His grandmother explained to him that sin is like a really nice comfortable jail cell.  It has everything we want and we enjoy our time there.  The door to the jail cell is wide-open and we could leave whenever we choose, but we don’t.  Then one day it is too late and the door slams shut and we are condemned to death.

    It’s natural for us to look to God when times are hard, but not as natural to do it when things are going well.  Pharaoh told Joseph a dream in which seven skinny cows came out of the river and ate seven fat cows.  The interpretation was that there were going to be seven years of plenty in Egypt followed by seven years of famine.  Pharaoh appointed Joseph to manage Israel during the upcoming years so that in his wisdom he could save the land from the famine.  Joseph carefully rationed Egypt’s resources during the years of plenty, stockpiling the surplus to use during the famine.  His wisdom ultimately saved his Israelite family and reunited him with them.

    There is much in the story of Joseph that foreshadows Jesus.   We shouldn’t wait until things get tough to turn to Christ.  Let’s make sure that we are looking to God in the good times.  Our relationship with God in times of plenty helps to mold our character, gives us strength, and teaches us wisdom.  These are things we will be glad we have during the lean years.

  • Rock Sweaty

    Hottest, muggiest gloom of the summer.  YHC was sweating profusely as before the workout started.  Yankee was curious if the humidity can register more than 100%.  If not, I don’t think this morning’s reading was accurate.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20
    • Select a rock and mosey to the flag football field
    • Modified Lt. Dan: Four forward lunges (2 each leg) followed by four squats, all done con roca.  Continue across the field (approximately 70 yards)
    • Rock Webbs – Jack Webb using rock for shoulder press.  We ascended from 1 to 8.
    • Mosey to the Kaboom: Partner up.  First man does 5 pull ups while partner does 5 rock burpees.    3 sets.
    • Mosey to the track
    • Dirty McDeuce:
      • 1st set: Squats, LBCs, Curls
      • 2nd set: Toe Raises, Shoulder Press, Dying Cockroach
      • 3rd set: Hello Dolly, Sumo Squat,  Chest Presses
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    It was humid.

    Shout Out

    Continued prayers for the sick in our community and for the teachers and students starting school this week.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Rock the 220

    Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15;  Backward Arm Circles IC x 15
    • Select a rock and mosey to the flag football field
    • Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
    • Mosey to the Hill
    • Jacob’s Ladder: Run over the hill con roca.  Start with 1 burpee, run back over the hill con roca and do 10 chest presses.  Increase burpees by 1 until finishing with 7.  10 chest presses each time, with max reps on last set.
    • Mosey to the track
    • 220s: Partner up on track near 50 yard line.  One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him.  Flapjack and meet back at the other side.  We did 3 sets.
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    I am writing this backblast a week late, so I am sure that is affecting the veracity.  I remember this workout being harder than what it seems as I wrote it out.  I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard.  T-claps to them.

    Shout Out

    Continued prayers for the sick in our community.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Dive Bomb till You Drop

    10 set off with Bluedog nowhere to be found

    The Thang:

    Long Mosey to Tulane Lawn

    Frankenstein

    Double knee ups

    Lunge lunge rotate

    Merkins x10

    Squats x 20

    Plank Jack x 15

    Imperial Walker x 15

     

    Mosey to Loyola Corner

    4 sets 10 reps

    Station 1 Dive Bomber Merkins

    Station 2 Dips

    Station 3 LBC

    Station 4 Peter Parker

    Mosey to Wolfpack Mountain 

    Indian Run to the Summit

    Dolly’s x20

    LBC x 20

    Russian Twist x10

    Shout-Outs:

    Dr. Collins

    Amnesty’s Father beating prostate cancer

    2 month old with heart condition at Children’s

  • Ruck City #2

    Three Ruckers met in the Metairie gloom for the now traditional last Monday of the month Rucksack Workout at #RockCity.  Jazzy’s Hello Kitty Ruck was in the possession of his daughter, so he modified with a rock sans ruck.

    The Thang

    • Ruck to the rock pile for a Warm-up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30.
    • Grab Jazzy’s Rock and Ruck back in the direction from whence we came.
    • Red Hot Chili Pepper at the Bird Sanctuary. Rucksack stayed on our back except for dips when we switched it to the front:   Left Leg Step-ups IC x 12; Dips IC x 6; Right Leg Step-ups IC x 12; Incline Merkins IC x 6; LLS x 10; Dips x 5; RLS x 10; IM x 5; LLS x 8; Dips x 5; RLS x 10; IM x 5 (YHC lost track of the count a few times).
    • Ruck to the old playground
    • Modified Cindy. Rucksacks stayed on our backs.  3 stations:    Merkins x 10; Pull-up hang from the rings while the Merkin Man does 10; Do as many squats as you can while the Merkin man does 10.  Rotate and repeat.  Everyone did 3 sets of each exercise.
    • Ruck to and over the hill.
    • COP: Upright Row IC x 10; Russian Swings IC x 10
    • Ruck Cusak Style for about 100 yards; 10 burpees sans Ruck; Ruck Cusak style for another 50 yards to the Rock Pile. Drop off Jazzy’s Rock and Ruck regular to the flag
    • Chilcutt Plank with Rucksack for a minute and a half.

    Moleskin

    Nice change of pace today with the Rucksacks.  Gives us some variety.  YHC really liked the upright rows and the Russian Swings, which you can’t really do with the rock.

    Shout Out

    We prayed for Keith Collins.  We thanked God that our community has been blessed with Dr. Collins and his family.  We are thankful for the man and father that he is.  We continue to pray for a miracle.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • As Nasty as We Wanna Be

    2 men hit the #RockCity gloom this morning.  It made for easy decision making when it came time to partner up.

    The Thang

    • Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
    • Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
    • Partner up for Ketchup: Partners decide on a rock to use.  First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees.  Once he finishes, the burpee man runs to catch-up with the rock man.  The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner.  This continued all the way around the path.
    • Slow mosey to the flag con roca. The hammy was feeling it at this point
    • Fence Chunkers x 20.
    • 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
    • Mosey con roca back to the rock pile and deposit the rock for another day.
    • Run back to the flag

    Moleskin

    It was nice to have Jazzy back after his vacation hiatus.  Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise.  If only he would have started his rock training a few months earlier.  In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.

    Shout Out

    We thanked God for his blessings and prayed that we not take them for granted.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Mike Tyson and the 610 Stompers

    Three men set out in the humid gloom of City Park to give Reluctant Yankee a proper F3 send off to Lithuania.  It seems like summer travels and weekend getaways kept the numbers low today.

    The Thang

    • Mosey to great lawn for the warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Arm Circles IC (Forward x 15 – Backwards x 15); Windmill
    • Mosey to NOMA for The 610 Stomper: 10 Burpees in one minute.  Repeat for 6 sets
    • Run around Big Lake (I think it is about 1 mile) We staggered the starts and played some catch me if you can.  No need to provide incentives given the competitive nature of this pax.  When finished each man slow moseyed to the Foundry and did arm hangs in lieu of planks waiting for the six.
    • Mosey to a soccer field for 8 Rounds of Tyson (1 Round = sprint to midfield and do 10 reps of the exercise, sprint to far end line, 10 more reps, sprint back to mid-field, 10 more reps, sprint back to start, 10 more reps) Excercises = Burpees, 4 count flutter kicks, squats, staggered merkins, bunny hops, 2 count peter parkers, beyonces, merkins
    • Mosey back to the flag

    Moleskin

    T-claps to Yankee for squeezing in a workout prior to his international flight.  We had done 100 burpees by the time we were 30 minutes into the workout.  Our only regret is that we didn’t have time to get 2 more rounds of Tyson in.

    Shout Out

    Prayers for Yankee’s trip and Side Effect’s has he and his wife prepare for their newborn.

    Announcements

    • Monday – 5:30 @ Pontiff
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Working out with Breeze.

    Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze.  It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.

    The Thang

    • Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
    • The 3 – 10: 10 Burpees in one minute.  Repeat for 3 sets
    • Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
    • 1 mile Run. Everyone finished between 7:45 and 9:10
    • Slow Mosey with the rock to the Kaboom.
    • 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
    • Mosey your rock back to the rock pile.
    • 1 mile run plus the extra 1/8 to get back to the flag.

    Moleskin

    Glad to see Tool post this morning.  With all of the travelers Yank and I were worried we might be the only two.  Today’s work out was geared toward preparing for the Spartan in October.  I think we can streamline it a little and get 3 mile runs in.

    Shout Out

    More prayers for those facing health difficulties.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Be Aggressive B-E Aggressive

    10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown.  YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.”  This was my first time to Q at the #Birdcage and it was a pleasure.  Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…

    The Thang

    • Start out by running the Root’s loop around the Club House parking lot.
    • Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back.  Flap Jack and finish when all of the exercises are complete.
    • Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
    • Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees.  Flap jack and repeato with 3, 2, 1, burpees.
    • YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top.  T-Claps to Awesome for making it through the complete exercise.  The rest of us got to the round of 7 or 8 burpees before time ran out of us.
    • Mosey back to the flag.

    Moleskin

    T-claps to Awesome and Douille for killing it today.  They set a good pace for the rest of us to follow.  I enjoyed my first Q at #TheBirdcage.  It is a fun AO.  T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.

    Shout Out

    Thanks to God for our health and blessings.  We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.

    Announcements

    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

    CSAUPs

    • July 19 Spillway Run –here
    • August 29 Katrina Anniversary Run – here
      Octobter 17th Spartan Run in Mobile  here  Your group is F3 New Orleans -$30 off code  that expires tomorrow is AMERICA