F3 New Orleans

Author: Hawgcycle

  • Wally Warm-Up

    Sorry, really late backblast.  Better late than never, but not much as the memory had faded.

    I do remember the warm-up, or at least the theme.  It is common for a Pontiff workout to start with 31 Side Straddle Hops.  Wally Pontiff, the namesake of the park, wore 31 playing baseball at LSU.  He died of a heart attack in his sleep when he was 21.  Had that not happened, he’d probably be working out with us in the gloom.  Starting the workout with 31 SSHs has always been my way of thanking a family that’s given to our community and honoring a guy that died way to young.

    So today I wanted to stretch the warm-up out a little and make it a little more challenging than normal.  We did 31 of each exercise.  It went something like this:  SSH, IW, Squats, Moroccan Night Club, Peter Parkers, Windmills, Parker Peters, Dying Cockroach, Calf Raises

    Then we grabbed some rocks and did a couple of rounds of 3-6-3 exercises.  This involves 3 super slow reps, a hold, 6 normal, in-cadence reps, a hold, and then finish with 3 super-slow reps.  I made it up almost a year ago, because I’m a punk.  The World had beaten Uptown by a score of 363 to 360 in the Gnarly Nutria.  I Qd a month later at Audubon and developed this exercise pattern to remind them of the winning score.  However, it’s actually a pretty good workout.  So we did 2 rounds of shoulder presses, Squats, Curls, Toe Raises, and Rows.

    Then we carried one large and one small rock to the playground.  3 stations:  Bench Press with large rock AMRAP, 90 degree hang, and Plank.  30 second plank was the timer.  2 Rounds of that.  Then we moved to 3 more stations:  Swing Merkin, Swing Row, Tricep curl with small rock.  7 Swing Merkins was the timer.  We completed 1 round and returned our rocks.

    Good workout with a couple of great guys.  r

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • R.E.D. Friday – Iron Ranger Tribute

    Welcome to another edition of R.E.D. Friday.  There were 6 partakers this day and half of us were sporting red.  #overachievers.  Speaking of overachieving, Triple Shift hauled in kettlebells of various poods for the workout.  No need to do our kettlebell swings with drainage rocks this morning.  #Thanks4ThePoods

    Warm-up

    SSH x 31; IW x 31; Abe Vigodas x 15; Low slow squats x 20; Good Mornings x 15; Tempo Merkins x 10

    The Thang – The Iron Ranger Hero WOD

    • 22 seconds of silence
    • 94 Kettlebell swings
    • 94 Merkins
    • 94 Big Boi Sit-ups
    • 22 Burpees
    • 400 meter run

    One round took most of the time.  A few guys finished early enough to start the KB swings.

    NMM

    This WOD was created to honor, Army Ranger SGT. Joshua Rodgers.  Born August 22, 1994, he died on April 27, 2017.

    The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

    Josh was serving his third deployment in Afghanistan at age 22 when he was hit by small arms fire during a high stakes raid on the headquarters of Abdul Hasib, the leader of ISIS in Afghanistan.

    Pray for his family and our other brothers and sisters deployed around the world.

     

  • A Hidden Tribe of Super Athletes and the Greatest 610 Stomp The World Has Ever Seen

    The Natives gathered in the gloom awaiting the arrival of  El Caballo Blanco.  In true Islenos fashion, he rolls in hot just after the disclaimer and instructions had been given.  The natives were excited at his arrival, believing he would provide the beacon of light they needed to reach the mountain that morning.  Alas, once again, they were disappointed by El Caballo Blanco, as they quickly noticed he had no light to shine.

    Before his arrival, the natives had counted off and assembled themselves in two teams, one comprised of even numbers, the other of odds.  One of the natives accurately surmised that El Caballo Blanco is odd and pointed him to his team.

    The Thang

    A Rarajipari race to Laborde Mountain.  One team of two (Tool and Hawg) vs. a team of three (Smooth, Frac, and Da Parish).  Each team must kick a baseball all the way to Laborde Mountain in the Couturie Forest (approximately 1.75 miles).  First team to get their baseball to the top of the mountain wins.  Once at the top we completed Monday and Tuesdays ISI challenge, then it was a race back to the flag.  Each team decided to take different routes out of the forest.  Tool and YHC took the long route and fell so far behind the other team, we weren’t sure if we were behind them or ahead of them.   We were definitely behind them.  We picked up our ball and took the Marconi shortcut to find the victors sealing the deal with burpees.

    NMM

    This was a fun one.  As Da Parish remarked, it didn’t feel like we ran 3.75 miles.  The pace was pretty good too for kicking a ball the whole way.  Tool and I were about 9 minutes/mile on the way to the mountain.  This has CSAUP written all over it.  Need to figure out a long path…ten to 15 miles where we could race without worrying too much about cars.

  • Conquering H8! One Small Act at a Time

    It’s standard convention to end with the Naked-Man Moleskin, but I’m going to stick the important stuff up front.

    NMM

    I’ve learned a couple of things this week from our F3 brothers about how to have impact.  You don’t have to make big waves to have impact, it can result from small acts, but consistency is paramount.

    Triple Shift – If you recently joined F3, you may 1) be surprised to hear that Triple Shift is #Respected among our group and 2) think he is a genetic freak of nature (#AsianAging).  Those of us that were there with Triple in the beginning (and also there when he disappeared for a year and a half) know that he is an average Joe Schmo like the rest of us.  He conqured H8! because he became committed to changing his fitness level a year and a half ago.  When he first tried the H8! he completed 4 and 3/4 laps.  That would have made him the six today, lapped by just about everyone.  So, in a year and a half, he has increased his fitness level by approximately 70% in regards to this test.  Think about that.  That’s impressive results in that amount of time.  How did he do it?  Well, he eats right and he posted over two hundred times last year.  He made changes and he stuck to them.  Consistency works and the results can be dramatic.  So if you aren’t where you want to be, and few of us are, make some small changes to your diet and start posting more.  If you can’t post more then start working harder when you post.  Results will come if you are consistent.  Triple Shift is proof.

    Jingle Vader – I must also say, I was thoroughly impressed with what JV accomplished today.  Another example of the progress consistency creates.  He may have not #ConqueredH8!, but 7 and a half laps is no joke.  That puts him right there with Bubba on that very first H8!  I think he will soon join Rudy and Triple as the President of that uber-exclusive club of respected H8!ers.

    But here is the real lesson I have learned from JV.  On Tuesday I posted in San Antonio. The Q was Madonna, who planted the first flag in San Antonio five years ago  Some of you may remember Madonna from when he posted with us at the Stomp.  When he found out that I was from NOLA he got excited and said that he always tells people this story about new Orleans:  When he posted at the Stomp, he got a ride to and from the AO.  The person that brought him back to his hotel had a clean towel and bottle of water waiting for him when he got in the car.  He was blown away by the hospitality and continues to tell that story anytime anyone talks about New Orleans.  He didn’t provide any names, but I am certain JV is the man that gave Madonna a ride back to his hotel (I think Yankee gave him a ride to the Stomp).  A fairly small gesture in the grand scheme of things, and knowing JV, he probably hasn’t given much thought to it since.  He consistently does that type of thing.  It’s just who he is.  Regardless, it has obviously made a huge impression on Madonna.  Madonna is the leader of F3 San Antonio and, from all accounts, really well respected in that community.  Who knows how much impact this one gesture has made on others as he continues to use it as a lesson in generosity.

    We are all fortunate to be a part of this.  I’m constantly learning from the men around me and being pushed to accelerate and impact the world around me.  Just a couple of lessons I learned this week from a couple of High Impact Men.

    Event:  4th Running of the H8!

    Conditions: 67 degrees and calm

    Field: 10 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Lagniappe Moleskin

    • 50% success rate is our best so far.  Remember we were at 0% just a year and a half ago.
    • T-claps to our new H8!ers Walleye, Mahatma, and Triple Shift.
    • T-claps to Rudy on the 3-peat.
    • T-claps to Mahatma for crushing the H8!  Really glad to have you as a part of this thing.  You are pushing us all to get better, and get better we will.

     

  • R.E.D Friday – The Collin Hero WOD

    Conditions:  Overcast and 61.

    Perfect morning to get some work in.  I showed up about 12 minutes early to find Hand Grenada had beaten me to the AO.  He helped me set up the “equipment” for today’s Hero WOD.  (Thanks to Triple Shift for the buckets of water he stashed by the pumps and thanks to Jefferson Parish for not removing said buckets).

    In all, 8 men posted this morning to pay tribute to our service men and women deployed around the world.  We were honored to have two Veterans with us – Mahatama and Kimchi.  Thank you for your service.

    Warm-up

    SSH x 31; Peter Parker x 31; Windmills x 15; Forward Arm Circles x 15; Morocan Night Club (sans squat) x 15; Backward Arm Circles x 15

    The Thang – Collin Hero WOD

    The goal is 6 rounds in 35 minutes.  Push yourself to do more than that.

    • 400 meter Rock Carry – Use a rock between 20 and 30 pounds
    • 12 Push Press – Use a rock between 40 and 60 pounds
    • 12 Box Jumps – Can be modified to step ups
    • 12 Sumo Deadlift Hi-Pulls – Use Bucket full of water

    Impressive performances all around.  Mahatma, the unofficial king of R.E.D Friday workouts, got in 8 rounds.  Kimchi and YHC got in 7, All others got in 6 more or less.

    • T-claps to Abacus for wearing Red to R.E.D. Friday.  The man gets it.
    • T-claps to HVAC for not only getting in some running before the workout, but timing his pre-thang run so that it ended exactly at 0530
    • T-claps to Hand Grenada for posting consistently since Walley EH’d him (and for not parking illegally).
    • T-claps to Kimchi for coming out on his day off – he’s worked 14 straight 12 hour days or 12 straight 14 hour days…I’m not sure, but either way it’s hard.
    • T-claps to Abacus, Two Yutes, and Rev Sox.  Their consistency and growth is impressive.
    • And T-claps to Mahatma for being a beast and pushing us all.  When I grow up I want to be like him.

    NMM

    Collin Thomas – Age 33 – Morehead, KY

    Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.  He is survived by his fiance Sarah Saunders, his parents, Clay and Jean Thomas, and his sister Meghan Edwards.

    “Collin Thomas was a brave American patriot and an incredibly gifted Navy SEAL.  His tireless professionalism, inspiring passion for life, and humble demeanor made him a role model for all who knew him.”

     

     

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • RED Friday Debuts at The Uptowner

    Low turnout at The Uptowner this morning.  YHC had let Triple Shift know that I would cover for him as he went to Wolfpack Mountain chasing celebrity and fame.  Where was the rest of the pax? Was it the unexpected rain, the empty promise of some TV time at Wolfpack Mountain, the confusing name and parking situation at The Uptowner, a really popular workout in another locale that Roots created (and 23 people attended on this chilly, rainy day)…I don’t know.

    Warmup – SSH x 31 (Shout out to the Park’s Namesake); Imperial Walkers x 25; Choppin’ Wood x 15

    The Thang

    The Wittman Hero WOD.  7 Rounds of

    • 15 Kettlebell swings (thanks to Little Rock)
    • 15 Power Cleans (thanks to Gibralter)
    • 15 box jumps (thanks to The Wall)

    That was it, I’m not sure if I ended on time or not.  We counted off, reminded myself of the announcements and prayed out loud.  Then, inspired by Worms, we took some pics.

    The interwebs say that 15:00 is a good time for the Wittman WOD.  What?!?  Liars.  It took me the whole friggin’ workout.  I blame it on the fact that I am not very strong or athletic.

    Moleskin

    Shoutout to F3 Greenwood, today was the first F3 NOLA RED Friday, a workout designed to remember everyone deployed, by completing a CrossFit Hero WOD.  Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

     

     

  • Introduction of the 8-Count Rock Builder

    A pax of 8 showed up in the glow of the super moon for a RockCity beatdown.  YHC had earned a new toy from a recent trip to Troubled Waters and was excited to put it to use, along with a new 8-count exercise.  I gave the disclaimer, warning that things could get sloppy, and we were off to the Rock pile.

    Warm-up

    SSH x 31 (IC); Imperial Walkers x 31 (IC); J-Lo’s x 15 (IC); Abe Vigodas x 10 (IC); Good Mornings x 10 (IC)

    The Thang

    Mosey to the open field to bask in the moonlight.  We started with an introduction to the 8-count Rock builder, which is a curl, squat, curl, press.  We did 10.  Then I started rolling the COP randomizer given to me by the Troubled Waters krewe.  We did 15 burpees (OYO), 15 Calf Raises (IC con roca), 10 lunges (IC alternating legs con roca), 15 squats (IC con roca), 15 burpees (OYO)

    We then moseyed to the hill.  There were cheers of excitement from the pax.  Since I am leaving for Vegas in the morning, I had the number 21 in mind.  We did 21s. (a modified version of 11s).  1 eight-count rock builder on the far side of the hill and 20 bench presses on the near side, carrying the rock over and back.  Next iteration is 2 eight-count rock builders and 19 bench presses, etc.etc. and so forth until you reach 10 eight-count rock builders and 11 bench presses.  Do as many bench press reps as you can until the 6 arrives.

    We headed back to the moon bathed t-ball fields for Boss Keane’s Rock Pile – 3 reps.  Where y’at Amnesty.

    Return the rocks and mosey back to the VSF for COT.

    Moleskin

    • I got $50 that says there is a shovel flag in JVs trunk.
    • Speaking of JV – 43 lb rock today.  Day-um.  Man not only posts more than anyone in New Orleans, he works out as hard as anyone else.
    • I heard Rudy and Tool commenting on the 8-count rock builder, but I didn’t hear what they said, most likely because I’ve trained myself not to listen to Rudy when I am Q.  I would suggest all future Qs do the same.  Anyway, post your comments and suggestions below Tool and Rudy.
    • Marlin thinks the Rock Builder is good for staving off dementia.  That’s not nothing.
    • Rev Sox is accelerating.  His consistency is paying off and he is in much better shape than he was 3 weeks ago.  So much so, that he is making comments to me about Greek present indicative verbs during the last iteration of 21.  That’s unacceptable.  I will make the workout harder next time.  All apologies.
    • Rudy is calling for all LSU fans to post at Rock City on New Year’s Day.  I assume you can figure out why.
    • T-claps to Woz for his post after completing the GoRuck Constellation over the weekend.  Apparently it was fun, but not as serious as desired when you are a GRT vet like Woz.  T-claps for doing it anyway.
    • Christmas Party at Urban South Dec. 19th at 7:00 PM.  Ms and 2.0s welcome.  Bring a gift for  Operation Sweet Tooth or have a gift shipped directly to Children’s Hospital via Amazon.  Here are instructions.  Children’s Wishlist

     

     

  • Thankful 4 F3

    Excitement had been building all week.  Two Yutes was scheduled for his VQ on Thanksgiving morning.  The excitement from the pax was natural.  It’s encouraging when guys are willing to post on a holiday morning.  It’s even more encouraging when a guy steps up and says he will lead on a holiday morning.  So to have a guy willing to lead for the first time on a holiday morning was impressive.

    Unfortunately fate had different plans for Two Yutes.  YHC received a text at 0500 stating that Two Yutes had come down with a stomach bug (graciously provided by one of his two yutes no doubt) and he would be unable to post.  It’s a shame.  He had shared a preview of the plan with me and it was going to be a great one.  Much better than what actually transpired.  Oh well, save it for next year.  Shorty, pencil the man in for 11/22/2018.

    YHC gave the disclaimer amid palpable disappointment concerning the man providing the disclaimer.  Then we were off in search of new territory, 6 F3Nola vets, 1 from F3 Birmingham, and 2 Holiday FNGs.

    The Thang

    We headed east where YHC found a well lit, fairly even, fairly dry area near the lake.  We circled up for 25 SSH (IC), 20 Merkins (IC), 30 Imperial Walkers (IC), 20 Peter Parkers (IC), and 20 Low Slow Squats (IC)

    We headed further east, crossing the bridge and circling up on the far side.  Here we commenced a Dirty McDeuce.  All exercises 12 reps in cadence, each set followed by a lap around the grassy area (quarter of a mile?)

    • Set 1: Abe Lincolns, Sissy Squats (#CrowdPleaser), LBCs
    • Set 2: Wide Merks, Plie Squats, LBTs
    • Set 3: Tempo Diamonds, Squats, Dying Cockroach
    • Set 4: Carolina Drydocks, Monkey Humpers, Mountain Climbers

    Next we took advantage of the nearby parking lot.  Partnered up.  Pax 1 line jumps parking line while Pax 2 does 15 merkins.  Flap Jack and repeato until 4 sets are completed.

    This left just enough time to head back and go to the top of the levee for….if Tool or Cowbell is reading this, I am sure they can guess it…..

    Quadraphilia! – Always facing the lake, down and back up the levee amrap for 4 minutes.

    Headed back to the flag where we had the COT, gave thanks and named our FNGs.

    Moleskin

    The Dirty McDeuce is one of Yankee’s favorites.  Leading it today was my way of saying thanks to him for EH’ing me 3 years ago.

    We were joined today by Happy from F3 Birmingham.  It’s always a pleasure to work out with guys from different regions of the country.  They must be doing something right in Birmingham, because he was leading the charge all morning.

    FNG Gator earned his name from the socks he wore this morning.  He’s Jingle Vader’s nephew and the sense of style is obviously hereditary.  FNG Magellen had a difficult time finding the AO.

    At the COT, everyone had a chance to sound off on what they are thankful for.  The list included Family, Freedom, Marriage (Happy Anniversary Frac!), Quadraphilia (I’m lying), our 2.0s etc.  We have a lot to be grateful for.

    T-claps to Da Parish for posting prior to the Turkey Day Race.  That’s a man trying to earn his Turkey and Gravy.