F3 New Orleans

Author: Roots

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots

  • The Tradition Continues…

    YHC really enjoys the opportunity to Q. I enjoyed Friday so much, I prepared a fantastic Backblast. I had 20 free minutes on Saturday, so I went to the F3 site and composed a beauty. I saved it to preveiw and it had evaporated into cyber space… So, in not so many words, here’s what happened Friday morning–

    Eleven men took off into the gloom at 05:30 after the disclaimer. Following a short mosey to the Loyola corner we were joined by RY during the warmup.

    The Thang: SSH x 50 IC and on to the escalator. 10 Burpees at the bottom. 20 Plank Jacks at the top. 30 squats on the side. Plank up at the bottom and repeat. This was followed by a plank-o-rama for recovery: Regular, Elbows, Left Side, Right Side, Mission Impossible.

    Mosey toward Wolfpack Hill with a pit stop at the bottom for Merkins x 20 IC. Continue to the top via the ramps for the business at hand. Two groups of six were formed. Group 1 ran down the stairs and back up, while Group 2 performed the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick, Plank Walk. Flip flop til done.

    Mosey back to the flag area. During the mosey we encountered some #suddenchange(10 Burpees) near Wolfpack Mountain. At the fountain benches we completed the morning with Dips x 25 IC.

    COT w/ shoutout by YHC. ALways a pleasure to lead.

    Good Times!

    Roots

  • Nothing Fancy

    Eleven men took off into the gloom at 05:30.  We picked up two late arrivals along the mosey, making us 13 strong.

    Warmup COP in front of Tulane:  Plank Jacks x 25, Imperial Walkers x 25, Mtn. Climbers x 31, Arm Circles on Left Foot x 15, Arm Circles on Right Foot x 15. All in cadence.

    Mosey to Wolfpack Mtn. for a run to the top: Stop at each level w/ 15 Merkins on the church side and 25 LBCs on the school side, reducing Merkins by 1 at each level to make a total of 75 when you reach the top.  Plank up and wait for the six.

    Mary at the top:  Real Freddie x 20, Rosalita x 20, Flutter Kicks x 25, Dollie x 31, Plank Walks x 21, Russian Twist x 12. All in cadence.

    Mosey to the bike rack and then straight to the fountain benches: Dips x 30, Low Slow Squats x 20, Low Slow Dips x 21, Squats x 20.  All in cadence. Two minute plank to finish…

    COT w/ shoutout by YHC.

    Nice work by the PAX covering just under 2 miles and hanging tough through what YHC thought was a pretty good grind. Thanks.

    Good Times!

    Roots

     

  • Back To The Mountain

    Pre- Thang: It’s been a while since YHC had the Q at Wolfpack Mountain.  It was nice to be there on this clear cool morning to get better.  At 5:30, nine of us hit the road…

    The Thang:  Mosey out and around on St. Charles, then straight to the mountain with a pit stop at the bike rack for Plank Jacks x 25 IC.  Over to the first incline and lunge up the ramp. Run all the way up OYO stopping at the front side to perform the “previously marked” exercise… It went like this:  Burpees x 7, Imperial Walkers x 14, SSH x 21, Merkins x 28, Squats x 35, LBCs x 42 and plank up at the top. Six minutes of Mary followed: Hello Dolly x 20, Real Freddie x 25, Flutter Kicks x 30, High Dolly x 25, Russian Twist x 12, LBCs x 42 all in cadence.

    On the way down we stopped at each station and did a repeat, then planked up at the bike rack.  Finally, a quick mosey to the benches:  Dips x 20, Step ups x 15, Derkins x 11, Step ups x 15 all in cadence.

    Mosey back to the flag for COT.  Thanks to Hawg for taking over at this point, as YHC had to bail out early once again for work.

    It was a pleasure, as always, to start the day with this group of men.  Thank you.

    Good Times!

    Roots

     

     

  • One Year Later

    Pre-Thang:  YHC was  happy to be back out in the gloom after a couple of injuries and ready to take the Q on the F3 NOLA one year anny. Thirteen men showed up with time to spare and we hit the road to get better.

    The Thang:   Mosey around to golf club house and over to the festival of lights. Lunge to first light, Bear Crawl to second light, Lunge to third light, Bear Crawl to fourth light and plank up.  Plank Jacks x 14 in cadence.

    Mosey toward front of park.  Sudden Change–10 Burpees– after a short run.  Continue to Prytania Street for a push-o-rama:  Merkins x 14, Low Slow Squats x 14, Larry Craigs x 14, Squats x 14, Chuck Norris x 7. All in cadence.

    Mosey toward St. Charles Ave with another stop for Sudden Change.  Continue to the fountain:  Dips x 14, Step ups x 14, Derkins x 7, Step ups x 14, Incline Merkins x 14.  All in cadence.

    Continue around park track with more Sudden Change after a quarter mile.  Mosey to putting green for 6 MOM: LBC x 50, Dolly x 14, Real Freddie x 14,Hi Dolly x 14.  All in cadence.

    Indian Run all the way back to the flag.

    TClaps to the PAX for all hanging together for a solid 2.3 mile journey.  It’s always a pleasure to be with this group.  Thank you one and all for keeping this going.  Let’s all do what we can to make it grow even more!

    COT with shout out and regular announcements by YHC.

    Good Times!

    Roots

     

  • Escalate/De-Escalate

    Pre Thang:  Seven men met in the gloom and hit the ground running as the clock hit 05:30.

    The Thang:  Mosey 1/4 mile out and over to Loyola Comm Complex Terrace for a warmup on the escalator.  5 Burpees a the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3. Recover.  10 Burpees at the bottom, 15 Squats at stop 2 and 20 LBC’s at stop 3. Recover.  15 Burpees at the bottom, 20 Squats at stop 2 and 25 LBC’s at stop 3.  Recover w/ a one minute plank.  10 Burpees at the bottom, 15 Squats at stop 2  and 20 LBC’s at stop 3.  Recover.  5 Burpees at the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3.  Recover.

    Mosey to Danna Center benches:  Dips x 15, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10 all in cadence.

    Mosey to Wolfpack Mtn.:  Lunge walk up first ramp, then run to the top OYO stopping at each level on the church side for 10 quick Merkins.  Plank and wait at the top.

    Mosey back to the flag for COT.

    Shout out by YHC.

    Sorry for the delayed Backblast.  As you can imagine, YHC was smoked after this workout…

    Good Times!

    Roots

     

  • That was B.S.

    Pre-Thang:  Ten PAX showed up in the not so gloomy gloom and YHC took them on a fun filled odyssey around the park…

    The Thang:  Mosey out and around past the golf clubhouse and over to the festival of lights:  Lunge Walk to first light.  Bear Crawl to second light.  Lunge Walk to third light.  Bear Crawl to fourth light and plank up.  Plank walks x 15 IC.

    Mosey toward front of park.  After 1/4 mile or so, Sudden Change was upon us! 10 quick Burpees.  Continue the mosey and pull over at Prytania Street for a push-o-rama:  Merkins x 15, Larry Craigs x 15.  Took a break with Low Slow Squats x 10.  Diamonds x 10 and Chuck Norris x 8.  All in cadence.

    Continue the mosey another 1/4 mile and stumbled onto more Sudden Change. Burpees x 10.  On to the fountain benches.  Incline Merkins x 15, Low Slow Squats x 10 and Dips x 20.  All in cadence.

    Mosey just a few hundred yards and low and behold had to overcome more Sudden Change.  Burpees x 10.  On to the site of the old club house for 6 Minutes of Mary:  LBC, Dolly, LBT, Flutter x 20 IC.

    Line up for Indian Run back to the flag.  At the flag finished with a 3 minute plank off.

    COT with shout out by YHC.

    TClaps to the PAX for a strong showing all around while covering 2.25 miles.  Nice work!

     

    Friday 05:30 Wolfpack Mtn w/ Splash

    Saturday 06:30 Storyland/Great Lawn w/ Maverick(?)

    Monday 05:30 Rock City w/ Hawg

    Wednesday 05:30 Birdcage w/?

    Sunday July 19 NOTC Spillway Classic 08:00 Register: http://theyatrace.com/node/78/registration/register

    Good Times!

    Roots

     

  • Lights, Camera, Action!

    Pre Thang: Hollywood South was in full effect and YHC was concerned about parking, but the PAX piled in from hither and yon and off we went into the #gloom.   Little Caesar was supposed to have the Q, but called in sick so YHC took the helm and had a plan to utilize the PAX in his absence.

    The Thang:  Mosey out and around to TU front lawn for warmup:  SSH x 30 IC, #suddenchange, IW x 20 IC.

    Mosey to the LU Grassy Knoll and turn it over to RY for a set of his favorites.  It went like this:  10 Burpees at the bottom, 20 Merkins at level one, 30 Squats at level two and finished with 40 LBC’s at the bottom.  Rinse and repeat.

    YHC took the PAX on a mosey back toward TD Jesus and pulled over for a quick bout of #suddenchange.  On to Wolfpack Mountain.  Lunge walk up the first incline, then run all the way up, stopping at each level for 10 Merkins.

    At the top, we were treated to a great sunrise and view of NOLA. (Hawg’s inspiration for his design on our F3 NOLA shirt)

    Back to the flag in a hurry, but still time to stop at the park benches for Dips x 20 IC, then a wander over to the flag  for, you guessed it, #suddenchange.

    COT with shout out by RY.  Good stuff was said here and it’s a shame, due to some #suddenchange combined with a long Jazz Fest weekend, I’m blank…

    Moleskin:  In the original plan, YHC was going to pass it off to several members of the PAX to do some of their favorites, but time got away and it didn’t happen.  Be prepared in the future, it will. It will be a great opportunity to practice for your next Q.

    TClaps to the PAX for putting up with all those Burpees.

    TClaps and respect to Jazzy for hanging tough up front all morning.

    Good Times!

    Roots

  • Double Duty

    Pre Thang:  The Rev pulled in early  right behind me on his scooter, ready to shake off the rust after a two week layoff. Seven more quickly materialized and YHC lead the way into the gloom.

    The Thang:  Mosey out and around to TU lawn for warm up COP:  Plank Jacks x 30, Imperial Walkers x 25 and SSH x 30 all IC.

    Mosey to the LU Comm. Hillside for an escalator ride:  Start w/ 5 burpees, then run up hill making two jumps along the way to the top, then 10 Merkins, then over 30 yards for 15 Squats.  Rinse and repeat x 4 and plank up.

    Mosey to Wolfpack Hill, stopping along the way at the DC Quad benches for Dips x 20 IC.(Can’t pass up the dips!) At the hill, mosey to the top and partner up.  One does the designated ab exercise, while the other runs down the stairs to the third floor, then exits and runs backwards back up the ramp and flip flops with partner. Exercises were: Real Freddie, LBC, Hello Dolly, LBT, High Dolly.

    Mosey back to fountain for some low slow dips x 12 IC and a three minute Plank o Rama, then over to the #shovelflag for COT w/ Shout out by The Rev, focusing on having gratitude for everything in our lives.

    TClaps to the PAX for hanging tough in this thick air.  It’s only just begun…

    Good to see The Rev make his #kotter after living third down in Haiti over spring break. TClaps!!!

    Announcements:

    Storyland Saturday at 07:00 w/ Amnesty

    Pontiff/Rock City Monday at 05:30 w/ Hawgcycle

    Birdcage Wednesday at 05:30 w/ The Rev

    Wolfpack Mtn. Friday at 05:30 w/ Splash

    F3 NOLA SIX MONTH ANNIVERSARY CONVERGENCE: STORYLAND 4/18 AT 06:30 W/ Q to be determined

    Come out soon and get acclimated to the weather.  Bring a friend.  It’s FREE!

    Good Times!

    Roots

     

     

     

  • Meanwhile… Back at the Birdcage

    Pre-Thang:  First time to have the Q at The Birdcage since November, I think.  Weather is a bit different now.  You can taste the humidity in the air. PAX showed up in a timely fashion. YHC gave a quick disclaimer and we took off ten strong into the suck…

    The Thang:  Mosey over toward golf club house and head over to bandstand area for warm up: SSH x 30 IC, then line up at first set of lights. Lunge walk to next set, Bear Crawl to next set, Burpee Broad Jump to next set, Lunge Walk to road.

    Begin the mosey around the park.  Plank up to wait for the six after 1/4 mile. After the six arrives, since we’re there, Plank Walks x 20 IC just for fun.  Continue the mosey and stop near Prytania Street for Merkins x 20 and LBCs x 25 IC. Started moving toward front of park and hit with a bout of #suddenchange.  10  quick Burpees OYO.

    Jog, run, sprint at your own pace to the fountain at the front and plank up at the benches.  Dips x 20, Sit ups w/ feet on bench x 12, Low Slow Dips x 15 all IC. Recover and hit the road.

    After an 1/8 of a mile, #suddenchange again for a quick 10 Burpees OYO.

    Mosey around to golf tee box for some Mary:  Real Freddie x 30, Dolly x 20, LBT x 25 and Rosalita x 20 all IC. Mosey toward Magazine Street.

    Incredibly, there was more #suddenchange.  Things can be so unpredictable… 15 quick Burpees OYO.

    Line up single file for a leisurely Indian Run toward Magazine Street.  After two rounds, sprint to #shovelflag area and plank up.  Plank o Rama for 3 minutes included: Regular, Elbows, NA, SG, Tom Cruise.

    COT w/ shout out by YHC.  Prayers of healing for Amnesty and Channel Mullet’s fathers.

    TClaps to the PAX for holding a good pace on our 2.18 mile mosey this morning.

    Nice to see Tico Suave back in the gloom.  #kotter

    And a “Welcome Back” to RY after a brief hiatus abroad.

    Next Up:

    Friday 05:30 Wolfpack Mtn. w/ Roots

    Saturday 07:00 Storyland w/ Amnesty

    Monday 05:30 Rock City w/ Hawgcycle

    REMINDER:  SATURDAY APRIL 18 IS THE SIX MONTH ANNIVERSARY OF F3 NOLA.  COME ONE, COME ALL! EVEN IF YOU’VE ONLY COME ONCE BEFORE, COME BACK OUT AND GET A TASTE OF WHAT YOU’VE BEEN MISSING.  YOU OWE IT TO YOURSELF AND YOUR FAMILY!

    AND TO THOSE WHO POST REGULAURLY, MAKE THAT PUSH TO GET AN FNG YOU’VE BEEN WORKING ON, REMIND YOUR FRIENDS, BROTHERS, COLLEAGUES AND NEIGHBORS…

    WE WILL HAVE A CONVERGENCE AT STORYLAND AT 06:30(NEW TIME) WITH A 1 HOUR BOOTCAMP FOLLOWED BY COFFEETERIA AT MORNING CALL FOR THOSE WHO CAN STICK AROUND.

    YOU CAN DO IT…

    Good Times!

    Roots