F3 New Orleans

Author: sandbar

  • Tsunami Drills and Hills

    YHC threw a changeup to the regular Tsunami, for the 9 PAX that gathered in the gloom. Following on Roots’ 1 miler Skinny on Monday, we did some speedwork today.

    1. Mosey to Freret. Stretches under the cannon. Then sprint up mcallister to Drill Rd. Mosey to Willow.  Then sprint to Reilly field.
    2. ½ mile speed drill – starting from uptown-riverside corner, run 2 laps around field and garage up to uptown-lakeside corner for time.
    3. Storm the stairs.  Starting from the downtown-riverside corner, PAX Split to both towers and meet at the top of the ramp.
    4. Hill intro – mosey down the ramp. From the bottom of a gentle incline, run up halfway, then mosey back to the starting point. Run up again 3/4, then mosey down. Run to the top and mosey down. Focus on shortening your stride and keep your feet low to the ground on the ascents.
    5. Downhill Form 2 ramps – Keep your arms wide and low for balance, shorten your stride and focus on quick steps.
    6. Uphill cadence and summit attack – 1st ramp cadence, 2nd attack. Repeat twice
    7. Downhill flatout two ramps.
    8. Sprints on the field – 60 yards, 3 sets.
    9. Mosey to the flag

  • Brick by Brick v.2

    DISCLAIMER

    YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.

    WARM UP
    45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.

    PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.

    PAX then circled up in front of the fountain for some quick core work then back to the flag.

    COT

    Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • Brick by Brick

    DISCLAIMER

    YHC spent some extra time on the disclaimer this morning. Watch your six. Watch yourself.

    WARM UP
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX circled the lot and then to the front of the bandstand. 20 SSH IC, 20 Grassgrabbers IC, 10 Self Love IC, General leg stretching, 20 Peter Parkers IC, followed by 50 LBCs OYO.

    THANG 1 – BLIMPS (with Bricks) at the lightpost intervals, followed by….another brick BLIMPS across magazine to the fountain.

    THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-rows ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.

    THANG 3 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between. Then the PAX finished with some balls-to-the-wall for old times sake.

    YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Mary – Russian Brick Twists, Brick Mission Impossible, and flutterkicks with bricks held high. The PAX then ligned up facing each other, bricks extended but not touching, forming a tunnel, down which the PAX on the end had to bear crawl. Certainly an element of trust going under trembling arms from the previous exercises.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will be there for the Skinny and Birdcage in upcoming weeks.

    COT

    Back to the flag for countoff, name-o-rama, announcements and intentions. Remember Holy Grove, that he recovers quickly and can rejoin us soon.

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.

  • F2 Whiskey Rodeo

    “Thanks, can I have another?”

    21 PAX met in the gathering gloom of a May monday, each with a bottle in hand. The warm glow of Patois (T-claps to Squeal!) beckoned the PAX in for a communion of the spirits. Mostly the brown and amber kind.

    First up from YHC, were a couple batting practice pours to investigate a new expression from the YHC’s flatboat lab. The PAX were gracious guinea pigs.

    Then our minister of spirit and education, whiskey guardian and general great guy, one Andy Borbely, picked up the Q and delivered a homily to warm our souls. Only the hardy could withstand this THANG. 17 whiskies in 4 hours. Sniff, Sniff, Sniff again, sip, and quaff. Note the subtle hints of Peaches. Something about peat. Or was it Pete? Lather, rinse and repeat.

    The brave PAX sampled bourbons, Irish whiskies, Japanese expressions, more bourbon, and Scotch. Here’s the sequential list.

    • Elijah Craig
    • Old Forrester, 1920
    • Old Forrester, 1870
    • Weller Wheat
    • Angel’s Envy!!
    • Tyrconnell
    • Jameson Black
    • Toki
    • Hibiki Harmony
    • Wild Turkey Rye
    • Pinhook
    • Blanton’s
    • WT Rare Breed
    • Macallan 10
    • Balvenie Double Wood 12
    • Laophraig

    To nourish the PAX and keep them going for the long haul, Squeal and 86 laid out delicious provisions including boudin balls, wings, pork tacos and fries. T-Claps and much gratitude from the PAX. YHC is sure their significant others thank them as well. And T-claps to the uptown PAX for coming together for a great show!

  • Call to the Post

    Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.

    WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.

    • Windmills IC x 20  
    • SSH IC x 25 (There are 25 3 year olds in the Derby this year)
    • Imperial Walkers IC x 25
    • Turfgrabbers IC x 10
    • More stretching

    Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed.  The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute.  Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby.
    Reconvened at Magazine St.  LBCs and Planks until all the PAX arrived.

    THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.

    • 75 (1875 first year of the Derby)  Burpees
    • 91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
    • 150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)

    YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.


  • Sunnyside 2.0 w/ 2.0s

    Not too gloomy this morning as 21 PAX and 2.0s posted at the AO. T-claps to Gabrielle for bringing the flag, but more on that in a moment. Quick overview for the 2.0s of what F3 means and why their daddies come home sweaty and stinky in the mornings.

    WARMUP

    SSH IC x 15
    Tacos (Gabrielle 2.0) and Goldbar (YHC’s 2.0) demo’d and led a “flossing” warmup. The PAX were rank amateurs and there was intense modification around the circle.

    Then YHC did a poor imitation of the friendly neighborhood Spiderman, followed by IC x 20ish Peter Parkers, Parker Peters. Next up, Forward arm circles IC x 10, reverse arm circles IC x 10. We finished the warm-up with homage to Monsters, Inc. Scaryfeet Burpees!! – 5 burpees with Scaryfeet in between each.

    THANG#1
    Mosey (with a 2.0 on each PAX back) over to the playground. Divided into 2 groups for stations. Groups stay together and move between stations.
    OYO Pullups – 10 per dad + 10 per assisted 2.0s.
    Zipline – Dads & 2.0s do Carolina 10 drydocks/10 monkeyhumpers until everyone in the group does the Zipline

    THANG#2

    PAX piggyback 2.0s to the a friendly Oak. All 2.0s into the tree using 2.0 ladder seat thrusters (a movement unique to NOLA PAX that results in a child being happily perched 6 ft in the air, ready to catch Chinese made baubles).

    Then a Piggyback Mosey to Animal Parade in front of the park. We split in 2 groups one starting on each side of the columns – Frog Hop halfway, Crabcrawl back, Duck walk halfway, Bear Crawl back. Shimmer (King Kong’s 2.0 did an exemplary bear crawl that would put most PAX to shame).


    Then mosey to the fountain bench for: -Bench’s Dips -(12) 4count IC, Decline Merks (10 IC), Incline Merks (10 IC).

    Then with much trepidation, YHC had PAX and 2.0s form 2 lines for an Indian run. Anxiety was overblown. The 2.0s nailed it with much less mumblechatter or sloppy lines than our PAX usually have in the gloom. We finished our Indian run at the second octagonal gazebo where we did 4 count right-leg and leftleg step ups IC. Then YHC led the PAX in a sprint across the oval field only to learn it was a nearly impassable marsh. We pulled up for some Leprechauns over the rainbow – OYO PAX do 20 merks, while 2.0s hop over us on the down. One more mosey to….

    LEARN OUR FLAG HAS BEEN STOLEN!!! Who swipes an F3 flag, really?

    But the PAX rallied for the Caterpillar, which is, Dads in high plank, kids crawl through, last dad sprints to the front.

    Circle, countoff, nam-o-rama and welcome to FNGs (Seabass, TinyTot, Narhwal, Banana, and BadGirl). Prayer and thanks for the time we have with these wonderful little people. Follow up F2 with beignets and coffee. They earned the sugar intake!

    Treed
  • CBGB Block Party

    CBGB Block Party

    YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.

    1. WARM UP
      Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
    2. THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
    3. WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
    4. THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
    5. THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
    6. THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.

    There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.

    Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.