F3 New Orleans

Author: Reluctant Yankee

  • El Wire’s Gloomy Gloom

    EL Wire ordered up some nice temperature weather but some GLOOMY SOUPY fog and wet ground.

    16 PAX circled up for a Wed am beatdown led by El Wire

    El Wire started with the JACK OFF. (he said it!)

    SSH x 20, Imp Walker Squat x 20, Seal Jack x 20, Smurf Jack x 20, Plank Jack x 20, Peter Parkers x 20

    Then we mosey’d to the levee for 5 rounds of LEVEE.

    10 Willi E Coyotes on the tracks

    10 merks at the top of the levee, 25 LBCS at the bottom.

    Then we mosey’d to Audubon’s statue for some DORA  stopping for 10 more Willi E Coyotes again.

    100 decline merks, 200 dips and 300 LBTs.   Brutal but good.

    Then we bear crawl’d up and over the neutral ground and then crab crawled back.  About 15-20 yards.

    Long mosey back to the FLAG.

    Arrived 2 min early at the FLAG so 20 Burpees OYO

    Circle of Trust – prayed for Bartman’s secretary who died over the break.

  • Not a resolution but a commitment. To pass gas or not to pass gas? That is the question.

    Well – Brown Bag was on the spreadsheet but YHC forgot to text him last night- I don’t think I wrote his name on the sheet so I was thinking he may have signed himself up!  Oh well – so your friendly neighborhood sub-Q stepped up on the quick.

    First things first – I was impressed by Seaman’s poem bb from Monday.  Also impressed at the post-NYE post by Seaman and Sandbar – Tclaps boys!

    It was frigid and cold Uptown at the Birdcage.  A cool 36 degrees according to my car so a quick mosey to warm up was in order.

    Mosey for a lap around the parking lot.

    Then circle up by the bandstand.  SSH x 20, IMP walker squats x 20, –meant to ask Seaman about his Last Jedi thoughts here – I forgot, x 20 Merks, x 20 Hillbillies.

    Then we did an up and over (Classic Mr Awesome) on the bandstand.  10 box jumps on the pond side, and 5 burpees on the oak alley side.  We did this twice.

    Then we went to Oak Alley.  We did bear crawl to first light, burpee broad jump to second light, grapevine each side for the next two lights.  We did the same progression back to the bandstand.

    At the first light we lined up for a burpee suicide.  10 Merks at base, then 5 burpees at furthest light, 10 merks at base, then 4 burpees descending until you get back to base.

    After this we circled up again at the bandstand.

    We did 20 Peter Parkers, 20 Russian Twists, 20 LBCs, 20 Parker Peters, 20 LBTs  then we went for some classic RY.

    10 Right leg fire hydrants, 10 left leg fire hydrants, 10 left hip dips, 10 right hip dips, 20 Low Country Crabs, 10 left leg donkey kicks, 10 right leg donkey kicks

    Back to the Alley – We did another Burpee Suicide – Session -replaced merks with squat jumps x 10 at base.

    If the pax finished early they did burpees instead of just a plank.

    Back to the FLAG for a circle up and prayer.  We all have a one week grace period for planning our resolution – or we like the word commitment better.  If you make it public it is harder to wash out.

    Landing strip is pescatarian through Lent.

    Seaman isn’t drinking Mon-Thur. and no farts during the workout.

    El Wire has committed to allowing his body to fart during the workout.

    What kinds of other commitments can we make this year?  Can we do something for F3 this year?  To help it grow or make it even better?  To push our pax into the community?

    I will commit to something by next week!

  • Christmas Party – 12 Days of Christmas @ Urban South Brewery

    I am sure that I am missing someone on our PAX list but thanks to everyone who posted for our end of the year Christmas Party.  The gifts are certainly appreciated by Operation Sweet Tooth.  I am on my way to drop off the physical gifts that the PAX brought to Urban South after I post this backblast.  If you noticed that I missed someone put it in the comments and I will add them in the PAX.

    A nice sized crowd of 31 participated in the 12 days of Christmas beatdown.

    We mosey’d over to the park on Orange Street and St Nick was in a giving mood – because he left the lights on for us.

    After we circled up – we started right into the 12 days of Christmas.

    1 burpee

    then…2 squat jumps, 1 burpee

    then 3 lunge jumps, 2 squats jumps, and 1 burpee

    then 4 monkey humpers, 3 lunge jumpers, 2 squat jumpers and 1 burpee

    5 golden burpees, 4 – you get the picture

    6 low country crabs, 5 burpees, …

    7 Russian Twists, 6 ….

    8 Peter Parkers

    9 Cross Fit Merks

    10 Dyin’ Roaches

    11 Plank Jacks

    and on 12 I let cashbar decide if we would do 12 burpees first or 12 SSH so we did 12 SSH in cadence….then 11 PJs, etc.

    Then we did the ball of people…in the circle we named new participants, and closed with a prayer.

    It was a fun mini-beatdown — then we mosey’d back to the brewery for libations and vietnamese food!

    Tclaps to Brown Bag for facilitating our evening.

    Tclaps to Bogey and Wheezie for posting on their 25 wedding anniversary.  Tclaps to 86 for hooking them up earlier!

    Tclaps to Tool for bringing a FNG

    Double Tclaps to Seaman for bringing 2 FNGs

    Merry Christmas!

  • Cork Screw #1

    OK – I blew it – I was supposed to get someone else to cover todays beatdown but I kept getting side tracked and before I knew it – it was 10pm on Thursday and I couldn’t reach out to Fredo for a VQ request – so Fredo if you read this you are up for a VQ next Friday!

    A few weeks ago Douille did something I thought was pretty cool and I wanted to see how far and how long it would take to complete the cycle.   He called it the cork screw and we only finished 3 floors so I wanted to dedicate the whole workout to doing the complete cork screw.

    So disclaimer and the 9 PAX mosey’d to the top of Wolfpack Mtn.  A truly muggy, foggy, gloomy GLOOM for the beatdown this am.  A comfy 63 degrees.

    Warm up was SSH x 20, Imp Walkers, Hillbillies, and Morning Glories x 20 IC

    THE THANG:

    Then we started the cork screw.   Run down the stairs to the bottom floor then up the ramps to the top (7th floor).  At the top floor 60 LBCs.  Then run down the stairs to the 2nd floor, up the ramps to the top.  50 Plank Jacks.  Then down the stairs to the 3rd floor up the ramps to the 7th floor 40 Peter Parkers, then down the stairs to the 4th floor up the ramps to the top 30 Russian Twists, then down the stairs to the 5th floor up the ramps to the top 20 Merks, then down the stairs the the 6th floor up the ramp to the top and 10 Hip Dips each side.  This is the Cork Screw.  The only cadence is the warm up.  Each PAX can work on their own – so each guy gets as much burn as they want.  They can attack the MTN or Whiskey DIck it – the modify burden is on the last PAX members – they may not get to finish.

    When all was said and done we ran 3 miles.  It is almost a 5K.  El Wire recommended a possible extra lap bottom to top to finish – or run the ramp down as the cherry on the top which would also push the workout to be more than a 5K. *I like that idea.

    We got to the flag 2 min each so we did some mission impossible, and some nolan ryans on the left and right.

    It is always a pleasure!  Merry Christmas to the PAX.

  • Do as I do not as I say

    17 PAX with 3 exchange students joined the GLOOM for a beatdown on Wolfpack Mtn.  I’m still taking abuse for email sent regarding RAIN OR SHINE.  I was sick – I swear!?

    It was a rainy 48 degree chilly gloom at the MTN.  Welcome to Nescafe from Chapel Hill, and Draino from Winston Salem.

    Anyway – that 7 day vacation is over and I am back and ready for action.  Still a little sick but it won’t keep me down.

    We went straight to the MTN   – at the base we circled up for x 20 SSH, x 20 Imp Walkers, x 20 Mtn Climbers, x 20 Peter Parkers

    Then we went up the Stairs to the top.  Taking 2 steps at a time.  At the top we did — x 20 fire hyrants, x 20 cross fit merks, x 20 lbcs, x 20 low country crab  (BLIMPS while you wait for the 6)

    Then we ran a lap – down the stairs outside to the other stairwell and met on the 6th floor by the stairs again.  Here we did x 10 Hip Dips each side, x 20 russian twist, x 20 jlo/pickle pounders  x 20 donkey kicks  (BLIMPS while you wait for the 6)

    Then we did the same lap and met on the 5th floor.    We did another cycle of exercises — 10 burpees oyo, in cadence x 20 lbt  x 20 flutter x 20 plank jacks

    Then we moseyed down to the benches.  At the benches we did x 20 left leg step ups, 12 irk-ens oyo, x 20 right leg step ups, 12 dirkens oyo, x 20 Dips, 12 left leg power ups oyo, x 20 dips , 12 right leg power ups oyo.

    From there we moseyed back to the FLAG.  Got to the FLAG 2 min early so we did 10 NOLAN RYANS each side and then did a mission impossible for 20 secs.

    Always a pleasure to lead.  Glad to be back in the gloom!

    RY

     

     

  • RED STICK to a Tyson Fight

    7 PAX Gathered in the gloom for a BR beatdown.  Beatdown #2 to be exact.  The goal of the beatdown was more why we do things the way we do them – and how to do them.

    Jingle Vader of course represented NOLA proud with his SOGO attire in the 44 degree gloom.

    We circled up for a quick chat – I explain how to modify if necessary, and I explain the pearls on a string concept.

    Then we ran to the cool compass in the middle of the park.  There is a cool echo effect for cadence counting.

    Here we did SSH x 15, IMP Walker squats x 15, Mtn Climbers x 15, Merks x 15

    Then we moseyed to the covered picnic tables.  Here we talked about creating workouts where no man gets left behind but also keeping the most fit guys engaged.  We did the RED HOT CHILI PEPPER.

    Left leg, Right left, irk-merks, dirk-merks.  Starting at 20 – legs descending to 16 12 8 4    Merks we did 10-8-6-4-2

    After a recovery we sprinted 70% across the field to the pull up bars.  Here we attempted to do PIMPS.  With the low numbers it was a little awkward but we got through it.  Noticed a group of 3 men training on the baseball field below – made a mental note to go and engage them but  they were gone when we finished.   P = pull ups,  I = imperial walkers M= merks   P = plank jacks and S = squats     5 pull ups was the count – then rotate.

    A short mosey over to the field.  At the football field we did…

    3 rounds with Tyson.  We would normally do 5 or more but keeping time in mind we did 3.

    Run 35 yards, 5 burpees, run 35 yards the rest of the field – 5 burpees, come back to mid-field 5 burpees, then back to the starting “endzone” 5 burpees.  A total of 20 burpees for round one.  Round 2 we did 10 line jumps, Round 3 we did 15 little baby crunches.   Called time on this at this point.

    Jingle Vader circled us up for some 6min of Mary.   We did Russian Twist x 20, Flutter x 20, Rosalita x 20, LB-twist x 20.

    We also did Superman to Boat and Y, T and W x 25.

    Then to close it out – we made every PAX practice his cadence with an exercise.

    First up was Scales x 10 LBC,  Banjo with the Hindu Squat, Worms with regular Squats, Mega-dad with Forward arm circles, and Cherry Picker with backwards arm circles. (2 variations).

    All did a good job practicing the….1.) Next exercise is …. 2.)  Starting position…move  and 3.)  In cadence …exercise.

    Closed with a ball of man.  Hoped for a successful launch of F3 Red Stick, prayed for several intentions with a focus on being better male role models for our personal communities.

    FNG – Mega – dad’s name is Dave Mustaine.  Lead singer of Megadeath’s name.  He has 4 kids so we mashed those references together for Mega-Dad.

    Cherry Picker is from the cherry region of Michigan.

    Welcome to the PAX!

    It is always a pleasure to lead.

     

     

  • Reluctant Q – nah never reluctant

    Rare Q because I was 8 min early.  Never happens.

    Once the PAX assembled – I let everyone get ready and we took off for a loop in the park.

    Stopped for some PIMPS at the pullups. Pull ups was the count for 10.

    Imperial Walkers, Merks, Plank Jacks, Squats.

    Then we moseyed to the oval field.  Here we did 5 rounds with Tyson.

    R1.  SSH  R2.  Hill-billys  R3.  Freddie   R4.  Peter Parks  R5 Park Peters

    Then Hallelujah run to the benches.

    Here we did Dips, Left Leg SU, D–erks, Right Leg SU  x20

    Mosey as a herd to the field to the left across from the bridge

    Circle up – tell the pax something you are thankful for during a cool down.

    Things ranging from Family, friends, health to the not so obvious but just as true bourbon and bustiers.

    Here we did a min ring of fire.  Bear Crawl circle right,  12 shoulder taps bear crawl left 15 cross fit merks.  bear crawl to the middle, back and middle and back.

    Mosey to row bars.  Sprinting every other painted running man.  Total of 6 sprints.

    At the rows.  Plank and wait.  20 row ups.

    Run at your pace to the flag.  NOLAN RYANS while you wait for the 6.

    Awesome AM.  I love getting that workout in – always a pleasure.

     

  • The Mountain 156th time

    Roots asked me to step in and Q due to a work conflict on Friday AM.  It was my pleasure.  Alarm clock pinged me from snooze at 521!  I was worried but I arrived on time.  It was chilly – I even wore a long sleeve shirt!

    3 years of Fridays at Wolfpack Mtn.

    Disclaimer – then we were off.  14 PAX – I wrote down who I remembered but I am definitely missing a few.

    We started with a normal warm up.  SSH x 20, Mtn Climber x 20, Imp Walkers x 20, Merks x 20

    Straight to the base of Wolfpack Mtn.  Here we copied one of the first Wolfpacks delivered by Roots.

    We did 20 plank jacks at one end of the garage, and 10 cross fit merks at the other end.  Meet at the top.

    6 Mom at the top.

    LBC x 20, Hello Dolly x 20, Flutter x 20, Rosalita x 20, and LBT x 20

    Back down the stairs.

    Ran back up to the top again OYO  we did squats – touch the ground – x 20 on one side and 15 peter parkers on the other side

    To the top!

    At the top we did some core — hip dips x 10 each side.  Parker peters x 20 shoulder taps x 20

    Down to the bench alley.  Dips x 20, Left Leg x 20, Irks x 20, Right Leg x 20, Dirks x 10  Dips x 20

    Back to the FLAG!

    Thanks for allowing me the opportunity to lead!

     

     

  • Across the River with El Wire a classic

    El wire stepped up for Landing Strip who damaged his “wrist” doing whatever Landing Strip does in his free time.  Probably burpees.  Probably.

    Warm up SSH and some other things.

    Ran to Monkey Hill.  Did some backwards bear crawls.

    Also did a variation of douilles – instant classic the levee.  There were Russian Twists.

    We American Ninja warrior’d using the soccer goal- you had to grab the bar and slide across the “river”.

    Then we finished with a Ring of Fire on the bandstand.

    Tclaps to Wire for stepping up.

    Next Q lets learn how to post one of these things.

    Convergence is Saturday.

  • Dog poo landmine for the Q

    Hey Guys –

    Good beatdown this AM.  Sad that I didn’t mention the Vegas shooting.  #prayforvegas  Now my thoughts and prayers go out to all of those people and their families.

    We started this rainy gloomy morning with a pre-planned weinke but once I saw 2 FNGs I decided to modify and stay in the neighborhood.  Good thing bc that allowed us to find Thumper!

    Tclaps to Brown Bag who had 2 FNGs at the flag ready to go.  Brown Bag showed up at 529AM – we thought he did the ole’ EH and Sack.  However he was kind enough to post!

    Tclaps to Chic-ka-chic-ka for coming back for his second beatdown in 2 weeks

    Welcome back Kotters to Quick Draw.  We have missed you in the gloom.

    Also had an exchange from North Carolina – welcome to the PAX – unicorn.

    We did a short Mosey around the parking lot and circled up in front of the Gazebo.

    IC SSH x 20, Imperial Walker Squats x 20, Mtn Climbers x 20, LBC x 20

    Mosey down the muddy path to the row bars.

    At the row bars – a circuit   20 rows is the count, then the other 3 groups – low/slow squats, plank jacks and burpees.

    Only bc Seaman and revit decided to no-show due to the rain.  At this point I landmined myself by the row bars.

    As we were working at the row bars – a guy ran by and I decided to mid workout EH him.  Turns out it was F3 Thumper and he nerviously asked are you guys F3?  So I was all excited about my mid-workout EH and then it ended up being one of our guys – so welcome back kotter to Thumper.

    We ran the WWI monument.  We did a small circle of merks.  Merks x 20, Wide merks x 10, Staggered L merks x 10, Staggered R merks x 10.

    We ran back to the pull up bars.  At the pull ups it was 5-10, then a lap around parking lot, then 20 step ups per leg, then back to the pulls ups for burpees, then a lap around the lights.  You could have started in a different spot for that circuit.   BLIMPS to wait for the 6.

    Then we mosey’d back to the Gazebo for 6 min of Mary.

    This we did low country crab x 20, Fire Hydrant x 20, donkey kicks each leg x 20,  Russian Twist x 20, LBT x 20, Peter Parkers x 20, Parker Peters x 20.  More like 10 min of Mary.

    Mosey back to the Flag but do 10 decline merks on the benches on the way to the FLAG.

    We closed with a hopeful thought to be more mindful of our relationships.

    Thoughts and prayers for Vegas

    Thanks for the opportunity to lead!

    Reluctant Yankee