F3 New Orleans

Author: Rudy

  • And there were two… – from Hogs Breath

    So first as YHC headed toward grandmothers house, the entrance to the trailhead on Girod st. was being repaired….not to be deterred I skirted the block to enter on Lafitte st.
    When as I pull up, only Zoolander and myself were present. The mumble chatter went something akin

    “Do you have the q?”
    “No, do you?”

    Well in the absence of a Q, what would we do?
    Make our own of course! We decided to wait a few minutes with a warm-up to see if any others should show…

    Imperial walkers x 15
    Touch touches x10
    Hairy rockettes x 15
    And maybe some side straddle hops

    When we determined that no one else would show, we headed for a mosey to the lakefront and North on lakeshore to the pier wall and back. On the way we had some good mumble chatter of life, nicknames and reasons both of these make us sore…

    Returning to grandmas house with about 10 mins we did some Mary. Zoolander preformed a Mary exercise (Big boy sit-ups, crunchy frogs, flutter kicks, LBC, Obliques) while YHC would run to the top of the tower and preform a Burpee at the top, the run down and switch. We rounded the Mary out with a 40sec plank.

    Where two gather there will be pain!

  • Foundry Leg Furnace (The Foundry 2021-03-10) – from Catfish

    8 PAX at the Foundry this morning.

    Started with a mosey over to the track for abe vigodas, grass grabbers, and 8-counts.

    Moseyed to back of the museum for a wall-sit / bat wings / leg beatdown. Started with wall-sit + forward arm circles, then low slow squats. Next, wall-sit + backward arm circles, then lunges. Next, wall-sit + overhead claps, then monkey humpers. Next, wall-sit + seal claps, then imperial squat walkers. Finally, wall-sit + moroccan night clubs.

    Moseyed to museum side steps for calf raises – normal, then toes in, then toes out. Topped off with left leg only, then right leg only. Brutal.

    Moseyed to the front of the museum for deep-sea divers. Then grabbed LBCs, flutter kicks, freddie mercuries, and peter parker peters to round out the core burn.

    Back of museum again for donkey kicks, just to be sure our legs would feel it later.

    Indian run back to flag zone. On the way, found a young lady who was stuck in the mud due to a parking job gone horrifically awry. PAX scrummed up on the car and successfully extricated it from the mire. Good deed for the day accomplished.

    Back to flag for EMOM burpees and OYO merkins to finish out. COT to close.

  • Swole Fest Season a-coming – from Thumb War

    Warmup

    Arm circles front IC x 10
    Arm Circles back IC x 10
    Mountain Climbers IC x 15
    Hillbillies IC x 15
    Self love IC x 10
    grass grabbers IC x 10
    SSH x 15

    Big Thang DIEGO with playlist https://open.spotify.com/playlist/55D15Y3SdrOaTuiOxVFaeN?si=oyoNW8GKQEOLu2G8-t9cHQ

    Partner Up – P1 Run to the bridge, while P2 starts
    100 overhead presses
    150 chest presses
    200 LBC (no block)
    250 Block Curls
    300 Squats with block

    Pax finished in about 20 mins

    Alternating Step ups – 10 each side total of 20

    30 calf raises on the parking lot bumpers

    1 Ring of Fire with push ups and planks

    Still had time to kill so at Kuch’s suggestion, Pax
    jogged to Foundry for a Quarter Murph

    Circled up Mary:
    Freddy Mercurys IC
    Hello Dollys 10 IC
    Dealer’s choice Catfish Leg Raises 15 IC

    COT where we named FNG Brown Out.

    Enjoyed leading on this beautiful cool morning in City Park!

  • Brood of Vipers – from Akbar

    4 braved the frigid 37 degrees this morning to start out their week right. We arrived to witness the leftovers of a Sunday birthday party, and the Marsh was trashier than usually this gloom. Waterpik said it best – “the best thing about having a birthday party here is you don’t have to clean up.”

    6am – YHC, Hammer, and Waterpik started out with warm ups consisting of Windmills , SSH, Torso Twist Imperial Walkers, and… Hogsbreath pulls up speeding in Cowbell-like fashion to join us for Hillbillies

    If you ever run out of ideas to Q, the Exicon (frequently perused by @Shooter) and other backblasts across the nation offer a wealth of pain. That was the case for YHC this weekend, spending way too much time reading what our brothers have been up to in the gloom. Also gives you ideas on new exercises you may not of heard of – like the Wojo Squat, Flock o Seagulls, or String Rippers.

    QIC settled on a modified Brood of Vipers, from F3 Greenwood

    Thang: Three round ladder, 5 sets, 3-4 exercises in each set, IC and OYO, recovery run in between rounds

    All exercises Copperhead Style

    Round 1 12 reps
    Round 2 10 reps
    Round 3 5 reps

    1. Negative Pull Up (12 count down), Supine Row
    2. Calf raises, Wojo Squat (slap the ground), Side Lunge
    3. LBC, Hello Dolly, Heels to Heaven
    4. Merkin, Irkin, Werkin
    5. Freak Nasty, Cobra Merkin

    Mary IC

    Flutter kicks, E2k x 20, Stone Mountains x10

    Count, Name, Hammer prayed us out.

    Moleskin

    Hogsbreath was rather witty this morning. When we got to the second round of Irkins, Hogsbreath said “you’re really Irkin me.” Also noting as the daylight started to set in, that “the brighter it got, the uglier you guys look.”

    The term “looks good on paper” came to mind after set 4 & 5 in round 1, when YHC realized doing 3 tempo Merkin exercises x12 followed by 2×12 triceps was difficult to say the least. But we pushed through.

    I got enough workouts from surfing backblasts for 5 weeks. 😉

  • Rucking Renny (Renaissance 2021-03-07) – from Catfish

    Post-ruck Renny with 11 PAX.

    Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min)

    Back on feet for Imperian squat walkers. Circled in the road for jack webbs (to 13). On feet for an Al Gore / jump squat ring of fire (2 rounds).

    To the fountain for dips, right leg power ups, derkins, left leg power ups, irkins. Moved back to steps area for calf raises.

    Back of museum for Sunday Mornings (min 5 rounds).

    Back to front of museum for Peter Parker Peters, Dr. Ws, then 5 OYO burpees to finish.

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • First Ever Northshore F3/FiA Mixer – from Cowbell

    If you ask someone that rhymes with mushtacker when is the best time to post a back blast, he would probably say within 5 minutes of it ending. I, on the other hand, like some time, a week give or take, to reflect on what the workout meant to me and the pax.

    Just kidding, I’ve been busy, and enjoy making mushtacker wait to see in writing form what it is he did himself.

    25 pax met at the Covington trailhead for the first ever joint F3/FiA workout

    COP #1 Warm Up (all IC X20)
    SSH, Seal Jacks, IW, Arm Circles (F/B), Toe Touches, OH Arm Claps, Mtn climbers, Windmills

    The Thang
    Tabata Style (45 sec work, 25 sec rest) 6 stations

    Exercises included:
    Burpees
    Freak Nasties
    Chest press with block
    Bobby Hurley
    Big Boi Sit Ups
    J Lo’s

    Rinse and repeat

    COP #2 6MOM
    20 X Hello Dolly (Hey zoo)
    20 X LBC
    20 X Crunchy Frog

    COT: Count, Name (a lot of FNG’s), Jose Prayed us out

    We met at the Covington Tap Room for post work out beverages.

    All in all I think the first mixer was a success. looking forward to doing another one in the next month or so.

  • RED – Tribute to the 141 and the 256 – especially Army Specialist SPC Jean-Paul Tujague Jr – from Hokie

    Technically Army Specialist SPC Jean-Paul Tujague Jr is in the 141st (Washington Artillery) which is attached to the 256th Infantry Brigade, so we paid tribute and respect with 141 Merkins and 256 Big Boy Sit Ups… broken down into six rounds.

    We started at the gathering point and moseyed to the rock pile and then onto the tree lines field.

    Round 1 – 16 Merkins, run across field from one tree line by baseball field to the other tree line near the gym lot, 26 Big Boy Sit Ups (BB), run back across the field, grab your rock and do shoulder presses waiting on the 6.

    Round 2 – 25 Merkins, run across, 30 BB, run across, grab rock for curls waiting on the six

    Rounds 3-5 — 25 Merkins, run, 50 BB, run and use rock while waiting on six with triceps (round 3), rows (round 4) and chest presses (round 5).

    Round 6 – 25 Merkins, Run, 50 BB, and stay in lot doing Side Straddle Hops waiting on the six.

    While in lot, we planked and bird dogged for 14.1 seconds and then again for 25.6 seconds.

    We then ran back to gather our rocks and return towards the rock pile for 25 (.6 was silent) more chest presses and (14 (.1 was silent) box CUTTER’S with our rocks overhead..

    Mosey back to the Flag for Mary and COT. At request of Boo Boo, Penguins saved us after Jay-Lo’s by Scantron.

    Special gratitude to all those who serve!

    Thank you for allowing this old man the opportunity to lead.

  • Springtime couponing at the A1c… – from Shooter

    YHC was looking forward to leading the A1c this week and seeing some guys from the Gipper crew. I had unfortunately (not) missed Akbars Wednesday Q, which I heard and read about as being quite intense with a block and high rep count. Ideas swirled my mind throughout the week and Sir Wacker resurrecting the Dice of Doom the previous day at the Scramble helped with finalizing what the A1c should and would expect on this mid 50s Gloom. Leaving the house a few mins early YHC stopped by the supply shed at the trailhead to scoop up 6 coupons. Arriving to the likes of Jose 10k and Backdraft atop the parking garage with Einstein arriving shortly after. As we chattered and started to get ready the PAX could see the ascending BBQ arriving right on time.

    Warmarama
    15IC Imperial walkers, Mummy kicks and SSH
    10IC Toe Touches, Good mornings, and Torso twists.

    Thang
    PAX instructed to grab a coupon out of the roomy Honda FIT mid section, which I know impressed a few as this was not to be expected coming out of YHCs clown car.. but hey as I like to say everything fits in the FIT..
    We assembled at the Southern end with coupons in tow and utilizing the Dice of Doom count block for our called rep count. Q rolled out the first 25 at which we completed Chest press and Freak Nasties followed by a mosey down the steps and back up the parking garage. Next roll 20 Military press and Squat thrusters R/R the Mosey. Third roll wouldn’t you know 15 Curls for the girls and Rows for the _____…….. R/R the Mosey. Passing the roll off to Jose he drops a 50 which the YHC could not have planned out had he tried. This time he completed 50 rep counts of all of the above finished by our Mosey.. 😢😢 With time to spare upon completion each PAX rolled both dice for the next series of work to complete while incorporating our coupon along the way. BBQ rolled 25 Merkins using the coupon as a tight military style. Einstein rolled 10 Burpees which we converted to Man Makers. Backdraft rolled 15 2xPutins which we included at 5s 15 LBCs with coupon. And to finish Q rolled his lucky number 50 jump squats which after 10 we included a squat thruster. Finished off with one more Mosey and then wrapped things up with our count, name and COT as BBQ took us out..

    Thanks for posting men and following my lead… Until the next Gloom 👍🏼👊🏼✌🏼!!!