F3 New Orleans

Author: Shorty

  • The 610 Stomp #102

    “What man actually needs is not a tension-less state but rather the striving and struggling for some goal worthy of him” – Viktor Frankl

    6 men of NOLA gathered in a humid gloom.  Roots represented Uptown again, and Tool posted regardless of his flooded basement.  #Tclaps

    DISCLAIMER

    The Thang

    Two stations:

    1. The Track – Run a lap, then do 10x Burpees.
    2. The Refinery – Set of pullups / dead hang to failure; then a set of parallel bar / L-sit holds to failure.

    Pax runs between the two stations (about 0.5 miles each way) for 2.0 / 2.5 sets.

    Mosey back to the flag, where we were greeted by the Bucktown Coastie Pax (Da Parish, Triple Shift & Woz).  We welcomed them by sealing the deal with 12x Burpees.  Held the COT, which included the Countoff, Nameorama, Shoutouts, and a Prayer.

    Thanks for letting me lead!

    Moleskin

    It’s reinvigorating when you do something from the norm.  To harp on Hawg’s theme yesterday at Q-school, everyone has a different perspective and brings something new to the table.  This is why we need new Qs to step up.  For the existing Qs, challenge yourself to be creative in your beatdowns.

    The 610 Stomp Pax ended up with over 3.5 miles ran, 40 – 50 burpees. and a great head start on their pullup challenge. #ISI

  • Double Down

    “Well done is better than well said.” – Benjamin Franklin

    It is easy to talk about what you want, but the hard part is putting those words into action.  You may say that this problem could be resolved with stronger self-discipline…but even that is limited. Sometime you may be tired, sometimes you may make excuses….and your actions fall short of what you actual want.  The real key is to have someone hold you accountable for your words, which will lead you to your desired action.  That’s where F3 comes in.  It is a great tool to develop relationships (2nd F) to help you take more action and become a HIM. #lexicon

    Let’s get to it… 5 men of NOLA gathered in the gloom to get stronger.  So let’s begin…but first…

    DISCLAIMER

    The Thang

    COP#1, and only: The beatdown (since we are acting like Uptown)

    20x LS Squats IC
    10x Arm Circles IC (while holding a squat)
    15x Tap Dancers IC
    15x Mountain Climber Stretch IC

    Enough for now, go grab a small rock.

    20x Rock Jacks IC
    20x Rock Marches IC
    30x Squat Reaches IC
    Recover with a Bear Crawl about 30-40 yards

    Repeat that one more time.

    8x Merkin-to-Side Plank (1 rep each side/held Plank for 2-3 sec)
    4 sets of:  5x Skull Crushers / 5x Bench Press

    Repeat that one more time, but do 10 reps this time.

    8x Balance Pistol Squat IC (Right, then Left)
    10x Balance Rock/Leg Curls IC (Right, then Left)

    Repeat that one more time.

    10MOM:
    15x Putins IC
    15x Hello Dolly w/ Leg Lift IC (preparation for the Doctor)
    10x Penguins IC
    15x Heel Taps IC
    10x R. Leg Curl/Lift IC
    10x L. Leg Curl/Lift IC
    8x Dr. Ws IC (there he is!)

    Done. Circle up for the COT, where we held the Countoff, Nameorama, and Prayer (for the injured…get better Josiah!)

    Moleskin

    Great work by the Pax today!  Tclaps to StubHub for posting & pushing through his injury!

    Tclaps to Hawg for keeping me accountable on the Snooze Formula!

  • Circuit Overload!

    “Execute every act of thy life as though it were thy last.” – Marcus Aurelius

    YHC was 81.9% sure I would make my scheduled Q this gloom.  After rigorous testing of my hypothesis of the “SnoozeQ”, it appears that if YHC is in bed by 10:00 PM, there is a 99.9% chance of making my scheduled Q….every minute late that chance decreases by 0.4%.  Very scientific, and the formula is shown below:

    SnoozeQ Formula: % Chance of Q = 99.9% – ([minutes late to bed] * 0.4%/min)
    7/6/17 Q chance: 81.9% = 99.9 – ([45min] * 0.4%/min)

    Feel free to use this formula and modify the #SnoozeFactor [%/min] according to your lifestyle.  For example, Cowbell has a SnoozeFactor of 117%/min (a.k.a. there is no hope).  Maybe if he takes off his flip-flops and sets aside his fruity, umbrella drinks in Orange Beach, he can reduce his SnoozeFactor and join us for a beatdown one day!

    Enough on that topic….7 men decided to get better today at Okwata.  YHC loves circuits, so that’s what we will do….but first…

    DISCLAIMER

    The Thang

    Mosey over to Canal Blvd corner…the Pax thought we would run up the levee….

    Image result for not so fast my friend gif

    Circle up in the grassy area.

    COP #1: Warmup

    20x SSH IC
    10x Burpees OYO
    10x Alt Shoulder Taps IC
    10x Mountain Climbers IC
    10x Merkins IC

    Nice and warm, and the fact that the cop car was watching us the whole time, mosey over to the playground:

    Circuit #1: Leg Clock

    There are 9 benches in a circle, 7 Pax line up at 7 different benches for this Circuit:

    5x Box Jumps
    Lunge Walk clockwise to the next Bench
    Al Gore until Q say done
    Repeat until we get back to the original spot

    Ouch….Good job men!  Mosey over across the street to the lakefront by the eight planters.

    Circuit #2: Burpeecides

    Suicides with Burpees at each planter.  The reps of burpees = the nth planter (2x burpees = 2nd planter; 7x burpees = 7th planter; etc.)

    In total, we got 36 burpees in (+10 from COP #1) x 7 Pax = 322 Burpees for Cadre Danny!

    Mosey over to the House of Pain.

    Circuit #3: Strength Work

    3x Pullups
    5x Merkins
    25 yd Bear Crawl
    Mosey over the levee and back to the start.

    Four round of this circuit.  Great job men!

    Mosey back to the flag for some time with Mary.

    COP #2: 6MOM

    10x Alt Heel Taps IC
    8x R. Leg Curls/Lifts IC
    8x L. Leg Curls/Lifts IC
    10x Crunchy Frog IC
    10x Hello Dolly IC

    Done, and finished with a COT (Countoff, Nameorama, Shoutouts and Prayer).  Thanks for letting me [get my ass out of bed to] lead this group of men!

    Moleskin

    • The Gnarly Nutria: Wednesday Evening (9pm), July 19th. Uptown vs The World. A 5.5 mile race, 3 laps around Audubon Park, followed by a cold drink or 2. Last year, the Uptowners narrowly edged out the world under a contested finish.

  • Ultimate Frisbee

    “Ultimate [insert-item-here]” – Da Parish

    I mean, he does deserve the quote spot with his 29+ Groupme messages that day….I guess that’s what happens when we change it up with some Ultimate Frisbee for a beatdown.  In fact, you would’ve thought the convergence was today with the 27 Pax posting.  Anyway, with cones, flags, and frisbee (Tclaps Roots for bringing one!) in hand, we were off….but first….DISCLAIMER

    The Thang

    Mosey over to the Festival Grounds so YHC could set up the 50 yd x 90 yd field (roughly) while the Pax split up into two teams, one with flags and one without….then each team to a separate endzone for some Ultimate Frisbee.  Rules are simple:

    • Teams advance the frisbee by throwing/catching the frisbee to reach the other teams endzone for a point.
    • Thrower (guy with frisbee) cannot move.
    • Defense on Thrower – 3 yd safe zone.
    • Penalties:
      • Turnovers (frisbee hits the ground or intercepted) – turnover team does 2 reps of exercise before playing defense
      • Scores – defense does 5 reps of exercise while scoring team runs to their endzone for kickoff

    We played two (25 min) halfs, with a Plank Hold Water Break in between.

    • Penalty Exercises:
      • 1st Half – Burpees
      • 2nd Half – Merkins

    By the end of it, the score ended up 10-9 (closer that the Warriors vs Cavs series so far), no one was injured, and we ended up doing 70 – 90 Burpees, 70 – 90 Merkins, ran over 3 miles, and found out how much fun it was to be a kid again!  Also found out that Bubba should tryout for the Ultimate Frisbee Olympic Team….is that a thing??  It should be!

    Mosey back over to the parking lot near the flag…noticed a quarter of the Pax was missing.  What happened?  Were they still playing Ultimate?  Did they get lost?  Turns out they were getting in some strength training by pushing a car out of the mud #GRT.

    The Pax regrouped for the single COT of the day:

    COP #1: 3MOM

    15x Crunchy Frogs IC
    15x Hello Dolly IC

    Back to the flag for the COT, where we held the Countoff, Nameorama, Shoutouts and Prayer. Thanks for bringing your competitive edge this gloom…We will do it again!

    Moleskin

    • NOTC Summer Series 2 miler is Wednesday in City Park.  F3 / FiA is sponsoring the event. Come be a walking billboard for the F3NOLA Pax.
    • Convergence is this Saturday, June 10th in AUDUBON PARK at 0800 hrs.  By rule, we need to get 100 Pax there, so bring anyone and everyone you know!  Dredd & OBT (founders of F3) will be on Q, and you won’t want to miss it!  Coffeeteria / Grow School will be held after, and it will be a great time.
    • Grow Ruck 03 is also Saturday, June 10th in City Park (Mothership AO) at 1700 hrs.

  • Test Driving our Rucks

    “Appreciate everything, regret nothing.” 

    6 men gathered in the Okwata gloom, 3 had rucks, 3 didnt… perfect! YHC gave the DISCLAIMER and we were off.

    The Thang

    Ruck/Run around the fountain and over to a grassy area.  Circled up with a ruck Pax in between no-ruck Pax.

    COP #1: Warmup

    We did a ruck exercise and a bodyweight exercise, depending where the rucks were at in the circle. One cadence for either exercise at the same time.  #efficient

    10x Front Squats IC (Ruck)
    10x Squat Jumps IC

    10x Bench Press IC (Ruck)
    10x Merkins IC

    15x Kettlebells OYO
    10x Burpees OYO

    Pax got to workout out with each of the three rucks…each ruck was special in its own way… so now the Pax will not have buyer’s remorse when they order their own!

    Ruck/Mosey over to the House of Pain, and partner up into three Pax.

    Pax1) Ruck over the levee to the other side, and tag Pax2 or Pax3 to swap roles.
    Pax2) 2x Pullups / 5x Dips As Many Sets As Possible (AMSAP) – lake side of levee
    Pax3) Plank Holds (aka FLR – Forward Leaning Rest as the GRT crew says) – neighborhood side of levee…also where Cowbell was resting his little head sleeping in his cozy bed 2 streets down..

    Did 3 rounds of this.  Ruck/Mosey over to the lake front.

    Bear Crawl Suicides:
    Pax starts with 8x Box Jumps at Planter0, then Bear Crawls out to the next Planter based on what round you are on (first round = Planter1, thrid round = Planter3, etc.). Mosey back and repeat.  We did 4 rounds of these, with the fourth round involving about a 40 yard Bear Crawl.

    Plank and wait, then circle up for the following:

    COP #2: Leg Progressions

    10x Low Slow Squat IC
    20secx Low Squat Hold
    10x Low Squat Pulses IC
    10x R. Low Slow Lunge IC
    10secx R. Low Lunge Hold
    10x R. Low Lunge Hold IC
    10x Squats IC
    10x L. Low Slow Lunge IC
    10secx L. Low Lunge Hold
    10x L. Low Lunge Hold IC

    Burn!  Ruck/Mosey near the flag, and on your six

    COP #3: 4MOM

    15x Putins IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Times up…Held the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

    Moleskin

    GrowRuck 03 is 06.10.17.  Sign up! 6-week training plan starts this Monday… Don’t regret not doing this!

    Roots will Q a ruck at Birdcage today. Start time will be 1800 hours (6pm).  Bring a ruck this time, Uptown.

  • Improvising at the Birdcage

    “Ruck this!” – Birdcage Pax

    First GrowRuck AO training of the season!  Hawg, Cowbell and YHC wanted to launch the first one at an Uptown AO to spark some more interest from the NOLA Pax….stuff like “Look at how cool there bags look!” & “Wow, I wanna join in the fun too!!” & “Where do I sign up??”.  Cowbell & YHC were clown-carring and talking about cool things to do with rucks, and YHC was going to incorporate them all into the glorious beatdown.  Cowbell and YHC thought the Pax would be ready to go in the Birdcage gloom:

    PUMA puma backpack GIF

    Instead, we got this:

    South Park unsure sharon marsh standing stephen stotch GIF

    No one knew what to do…We were saddened.  Not even JV or RY had theirs!  Oh well, time to improvise… but first…DISCLAIMER

    The Thang

    Let’s mosey…Cowbell & YHC threw our rucks in his truck bed (blah)….around the parking lot, and over to a grassy area by the bandstand. You see, there was a ruck beatdown in my head, and I had to abort my plan (this is why I never plan these things anymore) and come up with something on the fly…time to think during the warmup

    COP #1: Warmup…( + Shorty’s thoughts)

    10x Burpees OYO…(maybe we could do team stuff like Dora…or maybe we could just do Burpees for 30 minutes <–half joking on that one)
    10x SSH IC
    9x Burpees OYO…(what am I going to do?…Elevens??….I wish some of The World was here, they would know what to do…Man, the Pax should’ve just brought their rucks!!)
    10x SSH IC
    8x Burpees OYO…(Got it! – complete Warmup after this one!)
    10x SSH IC

    More or less what happened.  I think Quick Draw called me out by saying “He’s just making this up”….Yes, my friend, I was.  Mosey over to the bottom of the bandstand by the pond, and partner up in groups of 3 Pax.

    Circuit #1:  Merkincides / Storm the Beach

    Pax A: Merkincides down lamp post alley.. 15x Merkins each time you are at the startline (75 Merks total). Once done, mosey back to Pax B & C to complete the round.  [Timer]
    Pax B: Pax 1 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Planks until Pax C tags you out.
    Pax C: Pax 2 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Sumo Squats until Pax B tags you out.

    Each group of 3 Pax cycled through the job roles one time.  Great job men!

    Mosey to the half way point in lamp post alley, and partner up into a group of 2 Pax.

    Circuit #2:  8-count Body Builders / Animals – courtesy of Hawg’s email preview (Tclaps for the idea).

    Pax A: AMRAP x 8-count Body Builders IC…got through about 8 – 11 reps of these each set.
    Pax B: Bear Crawl out to a lamp post, Frog Hop back to the start [Timer]

    Each group of 2 Pax cycled through the job roles two times.

    Mosey to the end of lamp post alley by the track.

    COP #2: 6MOM

    12x Crunchy Frogs IC
    12x Putins IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Real Freddie Mercury IC

    Mosey to a grassy area near the virtual shovel flag (VSF).

    COP #3: Plie Work – a Plie is a low squat, toes pointed out at a 45º angle. Pax held this position and did the following:

    8x Front Claps IC
    8x Above Claps IC
    8x Wing Flaps IC
    8x F. Arm Circles IC
    8x B. Arm Circles IC

    Done! Circled around the VSF, where we held the COT – Countoff, Nameorama, Shoutouts and a Prayer.  Thanks for letting me lead!  Maybe next time there will be more rucks!

    Moleskin

    • On a serious note, F3 beatdowns will get you prepared for a GORuck event.  If you are having doubts about making it through the event, rest your mind since our F3 training has the combination of cardio & strengthening you need be ready for the event.
    • That said…GrowRuck 03 is 06.10.17.  Just sign up… everybody is doing it!
    • Check the F3NOLA emails…lots of great stuff in there!

     

  • Now I’ve Seen Everything on Bourbon Street

    There is a lot a crazy things on Bourbon Street, and YHC has seen some sights….but 7 men rucking down Bourbon was a first for me.  The Pax of seven gathered at 1830 hours on St. Charles & First for our first official NOLA Ruck event.

    The Thang

    Started rucking out towards the Quarter. Lots of mubblechatter and information flying around from the veteran GRTers about equipment, necessities, tips and advice for the upcoming GrowRuck03. We maintained about an 18 minute pace with all the traffic, bathroom, Lucky Dog, hydration (aka beer) stops that we did.  A few highlights were discussing a new, special-event AO out in Woldenberg Park…it’s like a combined AO with all our existing AOs.  Another one was our ruck through Bourbon Street…where else can you ruck and listen to a jazz band, eat a lucky dog, watch a magic show, and avoid the eerie Bourbon Street water puddles…it hasn’t rained in over 5 days.

    Made it back to Avenue Pub, where quality F2 was had by all. We rucked about 5.25 miles by the end of it. We will do this again real soon!

    Moleskin

    GrowRuck03 is happening 06.10.17.  Do it!

    Week 0 of GRT Training is in full swing… the requirements for Week 0 are due by Sunday, 04/16. Here are the requirements:
    1) Sign up at this link here
    2) Assemble your ruck with the required weight: 20lbs (4 bricks) for Pax weighing less than 150lbs, 30lbs (6 bricks) for everyone else.

    Tclaps to Heisenberg for getting this Ruck Event kicked off!

  • 610 Stomp #85 – What the Ruck?

    “If you carry your cross joyfully, it will carry you.” – Thomas A Kempis

    YHC dropped a ruck workout teaser late last night… so figuring we would have one or two show up this gloom (actually had three or four! Tclaps Kim Chi/Frac/Hawg), a partner ruck-share was required.  A Pax of eight + one K9 gathered in the gloom to win the first battle of the day against the dreaded enemy who calls himself, The Fartsack. So here we go…but first, DISCLAIMER….

    The Thang

    Ruck/Mosey over to the track, and divide into two Pax of four Pax (Make sense??).

    GIPHY Originals math numbers count counting GIF

    Pax #1:  Run around NOMA and back (timer).
    Pax #2: Two Pax Ruck 400m while the other two do this AMSAP until Ruckers get back:

    • 10x Merkins
    • 15x Plank Jacks
    • 10x WWII Situps
    • 20x Squats

    Pax #2 was able to get through 2 full rounds each before Pax #1 made it back.  Flapjack one time, then we all mosey/ruck to the Refinery.

    Pax #1: Run out to Wisner and back (timer).
    Pax #2: Four Stations of Position Holds until someone yells Halt.

    1. Straight-Arm Dip Holds
    2. Dead-Hang Knee Curls
    3. Balls-to-the-Wall
    4. Low Squat Holds w/ Ruck

    Pax #2 was able to get through 2 full rounds each before Pax #1 made it back.  Flapjack one time, then hauled it back to the flag, where we held the COT- Countoff, Nameorama, Shoutouts, and Prayer.  Make America..or F3 Nation… Ruck Again!!

    wave donald trump thumbs up republican debate gopdebate1028 GIF

    Moleskin

    • Heisenburg is Q’ing an F2 GrowRuck event this Thursday, 4/13.  We will meet at the corner of St. Charles and First, and ruck 45 min out and back….some “hydration stations” will be incorporated in the route.
    • GrowRuck03 is 6/10/17… Nine full weeks remain until the start of the event…. Week 0 of GrowRuck Training has started…this week’s requirements are:
      • 1) Sign up at this link here
      • 2) Assemble your ruck with the required weight: 20lbs (4 bricks) for Pax weighing less than 150lbs, 30lbs (6 bricks) for everyone else….or if you’re Kim Chi, 60 lbs like his ruck was today #Tclaps.

  • The Uptowner Yoga Challenge: Week #3

    “F3: Fitness, Fellowship, and……Flexibility??” – Random Pax

    Hawg texted last night to see if YHC could take on duties of Zen Master for Week #3…of course I could!  However, YHC has been having some problems with taking my DRP lately…and it happened again this gloom!  With 5 minutes til start time, YHC was still in the fartsack!

    Blunt Talk scared starz wake up season2 GIF

    Fortunately, the NOLA Pax can handle anything…

    The Thang

    YHC thinks the first part happened like this…

    HVAC: “Where’s Hawg, doesn’t he Q today?”
    Bogey: “Probably still nursing his hand.”
    JV: “Yes, but he told me Shorty said he would take the Q.”
    Pax: [sigh] “Oh, well he won’t be here then!”
    Kim Chi: “I’ll take it…I’ve been to every workout this year, so I know all the moves.”

    Some warmup moves like SSH, IWs, Windmills, etc.

    Yoga Work:

    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2….YHC arrived and took the reigns from here
    • Reverse Warrior
    • Triangle Pose

    Joint Mobility Work:

    • 3-Plane Neck Movements
    • Neck Circles
    • Wrist Movements
    • Arm Circles
    • Torso Twist
    • Side Bends
    • Front/Back Bends
    • Pelvic Tilts
    • Hula Hoops

    Plank Work:

    • High Plank
    • Side Plank
    • Reverse Plank
    • Hollow Holds
    • Supermans

    Stretch Work:

    • Hamstring
    • Groin
    • Hip Openers
    • Runners Stretches…Bogey is very bendy!
    • More Hamstrings
    • Quads

    Done…Countoff, Nameorama, and Prayer…Sorry for being late!

    Moleskin

    • Anyone have any alarm clock rec’s? I’m thinking of getting one that shocks you if you don’t get up…. or this:

    NowThis robot wake up alarm clock simone giertz GIF

    • Grow Ruck 03 is June 10th…. sign up….do it!!

  • All Joking Aside

    “Laughter is an instant vacation.” – Milton Berle

    Fourteen men decided to get better today.  Tclaps to Headhunter (FNG) for posting today! I believe he mentioned that he was EH’d by his friend in North Carolina… awesome!  So let’s get to it…but first….DISCLAIMER.

    The Thang

    Mosey over to the great lawn and circle up.

    COP #1 (Warmup)
    10x Plank Jacks IC
    10x Merkins IC
    10x Mountain Climbers IC
    30x SSH IC

    Line up on one side of the great lawn.

    Elevens (Burpees / Jump Lunges [R & L = 1 rep]): Start with 10x Burpees, run across to do 1x Jump Lunges, run back across… decrease Burpee reps x1 & increase Jump Lunge reps x1 til they flapjack.

    Yeah, by 648 the Pax was gassed….we went from 0 to 100mph real quick.. for our engineering-minded Pax, that an acceleration rate of 333.3 mi/hr2:

    mrw light stop suv accelerator GIF

    So up next, we circled back up on the great lawn for 40x Burpees….kidding!! April Fools!

    COP #2
    10x WWII Situps IC

    Mosey by Tad Gormley and circle up again.

    COP #3
    10x WWII Situps IC

    Mosey to the Refinery and break up into 3 groups.

    Group 1: 2x Pull Ups / 5x Merkins (8 sets of these – Timer)
    Group 2: 5x Dips / 10x Flutter Kicks (AMS[ets]AP)
    Group 3: 5x Knee Ups / 10x Hello Dolly (AMSAP)

    Good work men! Rudy showed up right after the circuit work, and tagged along the rest of the way. Tclaps!

    Mosey over to some more grass.

    COP #4 (4MOM)
    10x WWII Situps IC
    15x Putins IC
    15x Crunchy Frog IC
    5x WWII Situps IC

    Mosey to NOMA and circle around the fountain.

    COP #5
    3x Box Jumps (be careful Bongo!)
    3x Squat Jumps
    Cycle through this circuit until youre toast.  I believe many got through 6 rounds.

    Back to the flag.

    COP #6
    20x WWII Situps IC

    Held the COT, which included the countoff, nameorama, shoutouts and a prayer.  Thanks for letting me lead.

    Moleskin

    Pax got a great jump today on the Double Nickel Challenge going on this month.  The challenge includes 55 Merkins, 55 Pullups, and 55 WWII Situps every day in April.  Join our GroupMe chat if you want to track your progress.

    Grow Ruck is happening on 06.10.17.  Everyone is doing it!! Don’t be like Ronaldo and wish you had signed up:

    sad mad crying cristiano ronaldo why GIF

    Here are some other CSAUPS: