F3 New Orleans

Author: Roots

  • Me again…

    YHC has been on IR for the last 4 weeks or so and was glad to have the chance to Q. Due to the shoulder still being an issue the pax was informed there would be plenty of legs and abs. After the disclaimer we took off at 05:30 and went straight to the mountain.

    The Thang:  form two columns and IR to the top for the festivities. At this point we all partnered up and the mission was explained. It was a variation on BLIMPS…  Partner A would perform the exercise AMRAP while partner B ran downstairs to the ground floor, then across to the opposite stairs and back up to flip flop. After each  set was completed, the next exercise would be performed. They were as follows — Bicycle(real Freddie), Lunges, Imperial Walkers, Monkey Humpers, Putins, Squats.  It appeared we would run short of time and not complete the circuit, but after wasting a few minutes chitchatting about modifying, El Wire convinced us we could get it done… And we did!  When completed we made a quick dash back to the flag to close out the morning.  COT w/ shout out by YHC.

    Always a pleasure to Q. Glad to be back out there.

    Good Times!

    Roots

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.

     

  • Abs and legs and abs and legs…

    Pre Thang: YHC has been struggling w a bad shoulder so I wanted to be sure I could Q a workout that would challenge the pax and rest the upper body. Sunday evening I went over to the AO and mapped out a .25 mile loop  that started at the shelter and went through the oaks to the track and back around golf club drive. At the shelter, 12 exercises were scribbled onto the floor with my handy sidewalk chalk.

    The Thang: At 05:30 the disclaimer was given and we were off.  A short mosey down to the clubhouse and over to the shelter where we paired up. Partner A would perform the exercise AMRAP while partner B ran the loop, then switch– working our way down the list… Russian Twist, Squat, Real Freddie Mercury, Lunge, Flutter Kick, Imperial Walker, Dying Cockroach, RLSU, LBC, LLSU, LBT.

    Some groups were a bit faster than others, but when all was said and done we worked for 45 minutes non stop, running 2.6-3.0 miles and completing at least 11 of the 12 exercises.

    COT w shout out by YHC–

    T Claps to the pax for embracing the suck. It has been brutal out there.

    T Claps to a couple of the young guns for getting in a quick round of Merkins before getting in their cars. I believe that was YSR and Pony Boy. Nice work !

    Reminder: Come check out Son of a Saint mentor/F3 informational gathering this Wednesday.  See F3 email or group me for info.

    Good Times!

    Roots

     

     

     

     

  • Back To Work

    Eleven Pax gathered early Friday morning with mumblechatter rehashing the Gnarly Nutria and what coulda, shoulda, woulda been… The “world” won! What’s done is done.  Time to move forward and get stronger for next time.  What better place to do so than the center of the universe– Wolfpack Mountain!  After the disclaimer we were off at 05:30.

    The Thang:  Mosey up the avenue and back down to Touchdown Jesus(the replica, as Rudy reminded us)  for the warmup.  Forward arm circles standing on the left foot, Forward arm circles on right foot, SSH, Mtn Climber, Imp. Walker, Plank Jack, Hillbilly, Plank Walk x 20 IC.

    Mosey to WPM. Lunge the first ramp, then OYO to the 6th level with stops at the church side for 20 squats and stops at LU side for 25 LBC’s.  Plank and wait for the six.  T- Claps to Mariah for leading the early arrivals in some Mary while we gathered up the six, some of which YHC might have confused.  There’s a rumor they were lunging all the way up… Cobains.

    Once we regrouped we were faced with the last and steepest ramp.  Not a better  place in the universe for Bearpees.  Hardcore Okwatans may disagree.  Each pax was to make their way to the top via the Bearpee– a four count bear crawl followed by one burpee, increasing each rep 4:1 and finishing w a 40 count bear crawl and 10 burpees.  Pretty sure there was plenty of hate for the Q at this point.  T Claps to the pax for getting it done.  It sucked… At the top we did a little Mary– R. Twist, Real Freddie, Dying Roach x 20 IC.

    With 5 minutes to go, we hit the stairs and moseyed toward the flag.  Yankee mentioned how shocked he was that we didn’t stop at the benches for dips and it might be a Roots first.  Not wanting to disappoint, we detoured to the fountain benches near the flag for a quick 25 dips IC for the win!

    COT w shout out by YHC

    T Claps to Mariah for making all three uptown workouts this week while visiting from Charlotte.

    The Pax completed a total of 605 Burpees which YHC will donate to Cadre Danny’s million burpee challenge. T Claps

    Good Times!

    Roots

  • Just Blimps

    Sixteen Nola pax showed up Friday to tackle the mountain.  We took off at 05:30 after a brief disclaimer and went straight to WPM. Everybody partnered up for a variation on BLIMPS. Partner one ran/walked/crawled up the north stairs, across the top and back down, while partner two performed Burpees Amrap, then flip flopped and continued through the exercises– Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.This proved to be a real soul crusher due to the high humidity in the garage and stairwells. Maybe next time we’ll do the exercises on the roof where the air moves a bit…  We had about 6 minutes left after the blimps so we moseyed over to the benches on campus and banged out a quick round of dips x 25 IC, then back to the flag for COT w/ shout out by YHC.

    Good Times!

    Roots

  • Monumental Mother Ruckers

    Five NOLA Ruckers showed up at the Mothership on this fine Mother’s Day morning for a march through history. At 06:00 we hit the streets and wound through the park, passing the museum and onward to the still standing statue of Gen. Beauregard. From there we took Esplanade Ave to Royal street and made our way through the FQ crossing Canal and on to St. Charles. From there we made our way to Lee Circle for a quick visit w General Lee, who still stands today. Next we rucked over to Loyola Ave and then to Canal. We moved toward mid-city and the intersection of Jefferson Davis Pkwy. As we know, the Davis statue ain’t dere no more… We moved on toward the bayou and took the Lafitte Greenway back to Carrollton and made our way back to the Mothership to disburse. In 2:24 we covered between 8.2 and 8.9 miles depending on who’s device you believe. If YHC were more tech savvy, the photos would accompany this post…

    Good Times!

    Roots

  • Birdcage Ruck #3

    Two Nola pax met up at the birdcage for another evening of Go Ruck prep. YHC initially thought Thursday evenings might bring a good crowd… You’re missing a chance at some great 2nd F if you’re not showing up. We took off at 18:10 and made our way through the park to Loyola, where we made the obligatory ascent up WPM ramps.  After quick scan of our city we descended the ramps and made our way through the Tulane campus and over to The Boot. There were many more students around than YHC expected, so we moseyed on to Maple street and stopped at Phillip’s for refreshments. From there we headed back to the park and around to the starting point. 4.95 miles were covered along w many important topics.

    Good Times!

    Roots

  • Birdcage Ruck 2– Even the frogs are doing it?

    There were just two of us taking off at 18:10 from the Birdcage. We moseyed up to the fly where we met up w RY. He bought us a refreshing beverage and hiked across the fly w us for a quarter mile, then headed back to the ballfields. We continued down the levee to Cooter Browns for a refill, then made our way down the avenue for a hike up WPM to catch the sunset. Down the stairs we went and over to the park for a brisk mosey back to the birdcage where we encountered an exceptionally healthy bullfrog. We attempted an EH, but he wouldn’t budge… At the end of the trail we had covered 5.35 miles in 1:45 and many topics. 2nd F is really great on these hikes!

    Good Times!
    Roots

  • Birdcage Ruck

    Three NOLA pax made it to the Birdcage by 18:00 to peel off for the inaugural uptown ruck workout. We took off across magazine street and headed for the fly. We encountered a stopped train and considered going under, but YHC opted for the safest route and we rucked on through the rocks until we hit the end of the train. We jumped on the levee and made our way to Cooter Browns, where we were just in time for a happy hour pitcher of Nola blonde to replenish our lost calories. After our pit stop, we made our way back to St. Charles toward the park. YHC called for some sudden change and we rucked up WPM via the ramps. After our ascent we took the stairs down and made our way back through the park to the starting point. Covered just over 5 miles in 1:40.

    Moleskin: YHC’s new pack worked great. Enjoyed the 2nd F with these guys. Looking forward to more time on the road.

    Good Times!
    Roots

  • Who Fartlek’d??

    Pre Thang: After having shoulders and arms blown up at WPM and The Mothership, YHC decided to focus on the legs this fine morning. The plan was almost thwarted when the M needed a ride to the airport at 04:30 this morning—since the actual departure was 04:55ish… Thanks to RY for responding to my last minute text and getting things started before I rolled in hot a few minutes late.

    The Thang: Mosey toward the club house then over to the bollards at oak alley. Lunge to the first light, High Knees to the next–alternating until we reached the track. Time to put some running back into the skinny w/ Fartleks. That’s Swedish for speed play, not Sea Man’s morning call…

    So, OYO, we jogged toward St. Charles to the first light and sprinted to the next–continuing the cycle until we reached the bridge midway through the park. As the pax arrived we did squats until the six was there. More fartleks to the fountain, where we did the squat and wait for the pax.

    Next we partnered up at the fountain. One partner ran the square between the track and the avenue while the other did the designated exercise at the benches(Left Leg Step Up, LBC, Right Leg Step Up), then flip flopped until all exercises were complete at which point we did the squat and wait.

    More fartleks followed as we made our way to the old golf club house green for some Mary: V-Ups, Russian Twist, Dolly, Freddie, Flutter Kicks x 15 IC.

    Indian run back to the virtual flag and circle up for Low Slow Squats x 15 and a brief plank-o-rama.

    COT w/ Shout out by YHC

    T-Claps to the pax for keeping it together for a great run workout!(Approx. 2.5 miles)

    Good Times!
    Roots