F3 New Orleans

Author: Shorty

  • 610 Stomp #60

    “Nothing happens to any man that he is not formed by nature to bear.” — Marcus Aurelius

    The Thang

    Mosey/ruck to the track.  Since we had 3 Rucks and 5 Pax, we split into 2 groups so we could share our rucks.

    Group #1: Rucked one lap OR ran two laps (the choice is yours) – they were the timer
    Group #2: Did the following exercises each round:

    Round #1: SSH – these sucked
    Round #2: Spider Holds (High Plank, then Right foot to Right hand – hold for 2 sec, then back…repeat other side)
    Round #3: Hip Openers (On your back, then right foot across left knee, and pull towards your body – hold for 2 sec, then back…repeat other side)
    Round #4: Flutter Kicks

    After that, used the track for some rucking/running.  Group #1 (3 Pax w/ rucks) rucked to the right. Group #2 (2 Pax w/out rucks) ran to the left.  Every time a runner meets a rucker; rucker passes the ruck to the runner, and both continue in their same direction.

    Times up.  Back to the flag for the COT.  Thanks for letting me lead.

    Naked Man Moleskin

    Convergence should be your only morning plans this Saturday!  Also, Amnesty will be hosting breakfast afterwards.  Bring what you can to help out.

    Tclaps to the Q’s for incorporating Ruck Training into their beatdowns.

  • Shorty’s R&R

    For the GORuck folks, it was R&R day.  So I decided to lead our Pax of 11 through an R&R workout the way YHC recovers. Let’s see what happened, but first….

    DISCLAIMER

    The Thang

    Mosey around the lit up fountain and over to a grassy area.

    COP#1: Warmup

    30x SSH IC
    15x Peter Parkers IC
    15x Mountain Climbers IC
    15x Parker Peters IC
    20x Low Slow Squats
    10x Low Squat Pulses

    Mosey to the levee and line up at the bottom.

    Jacob’s Ladder: Run up the levee, 1 Burpee at the top, then run down.  Keep increasing the Burpee count by 1 until you hit 10 Burpees.  Plank and wait at the bottom.

    Enough of that, mosey over to a random grassy area and circle up.

    COP#2: Chestorama

    10x Werkins
    10x Merkins
    15x Putins
    10x R. Staggered Merkins
    10x L. Staggered Merkins
    15x Hello Dolly
    10x Diamond Merks
    10x Carolina Dry Docks
    15x Flutter Kicks

    Mosey over to Canal.

    Animal Parade: four laps using the makeshift track on the levee.  Up-Across-Down-Back to start. At the Across section, Pax did one of each in any order:

    • Bear Crawl
    • Frog Hop
    • Crab Walk
    • Duck Walk

    Mosey back to the flag area…3 minutes left….now it’s time for R&R.

    3 Vinyasas

    Held the COT, which included Countoff, Nameorama, and Prayer.  Good job men! Thanks for letting me lead.

    Naked Man Moleskin

    Oktoberfest 2 miler is Saturday.  Race gets you in free for all weekends and 2 beers on race day..if anything, do it for the beer…dont we all?

    Tclaps to Rudy for helping me train my mental toughness.  Check out this article: http://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/

    GORuck Pax is into week one of training.  There is still time to join us in training. #CSAUP

     

  • Partner Ruckin

    YHC, Bogey and Rudy gathered around the flag about 5mins til start….and then Rudy left.  Why did he leave?  Maybe he was finding Pokemon…maybe he was avoiding the 2-3 record of the Irish… maybe Cowbell called him and said not to go (Cowbell texted at 5am and told me he was too sore to post…WHAT IS THAT!)…..maybe it was all the above.  Bogey was confused…he thought he had the Q.  Nope, YHC had the Q, and it is the start of #ruckseason.  JV, Bubba & Marlin made up our Pax of 5. Here is what we did, but first….

    DISCLAIMER

    The Thang

    Mosey on over to the rock pile, and grab a small one for the first COP.

    30x Rock Jacks IC
    20x Rock Marches IC
    25x Rock High Knees IC….oh hey, Amnesty….and you brought a rucksack… Perfect!
    30x Rock Squats IC

    The ruckless Pax kept their rock (not sure why I told them too, we didnt use them again) and a quick mosey over to the track.  Split up into 3 groups of two.

    Group #1: Ruck across the football field and back (timer)
    Group #2: Merkins AMRAP
    Group #3: Big Boy Situps AMRAP
    Rotate til you make it thru all stations.

    Break up into 2 groups of three.  Pax #1 over to the opposite side of the football field for an extra mosey (what we Southerners call lagniappe), and Pax #2 (w/ruck on) & Pax #3 (ruckless) on close side.

    Rucker moves across the field and passes ruck to the other Pax on other side.
    Alt. Lunges AMRAP (Rucker moving away from you)
    Squats AMRAP (Rucker moving towards you)

    Got thru two cycles of this, then circled up for another COP.

    Jack Webbs (1:2 Ratio) to 10merkins / 20 air presses

    Left the rucks here, and broke back into 3 groups of two.

    Group #1: 400m run (timer)
    Group #2: 15x Flutter Kicks IC / 15x Hello Dolly IC (Keep cycling through)
    Group #3: Pullups AMRAP

    One time through this due to time, brought our rocks home, and back to the flag.

    Hey there, Rudy!  Let’s do a burpee clock!

    Burpee Clock – Pax circles up in high plank, then one Pax performs 4x Burpees.  Once done, next Pax starts their 4x Burpees.  Finish when all Pax were done.

    Finished with a COT.  Ended up with 6-1/6 Pax at the end.  Great work men!

    Naked Man Moleskin

    Great start to ruck training!  There is still time to sign up if you are interested.  I will be sending out daily emails about training.

     

  • A first at The Skinny

    “What seems to us as bitter trials are often blessings in disguise.” – Oscar Wilde

    YHC has never been to The Skinny, and I’ve always wondered how it was compared to Rock City….I mean, we throw rocks around!  The Skinny does hold its own, and glad to get my first Q here.

    15 men gathered for a Monday beatdown in the gloom to get rid of the pain from the Saints game yesterday.  Football is truly a game of inches:

    So close!  Anyway, here is what we did, but first…

    DISCLAIMER

    The Thang

    Mosey over to the light poles by the track, and circle up

    COP #1

    15x Seal Jacks IC
    15x Plank Jacks IC
    15x Merkins IC (It’s like a SSH for your chest…kind of)
    15x SSH IC
    15x Smurf Jacks IC

    Line up at the light poles near track.

    Burpicides – Suicides with ascending burpee count for the # of light poles (e.g. 1st Light Pole = 1 Burpee, 4th Light Pole = 4 Burpees) + 5 Burpees at the startline each time

    5 light poles = 40 Burpees Total

    Plank and wait, then over to the picnic tables

    COP #2

    15x Channing Tatum (Right Leg Stepups)
    12x Single Leg Squat Reaches (Right Leg)
    12x Single Leg Hop Kicks (Jumping on Right Leg)
    Flapjack legs and repeat

    Mosey back to the light poles near the track and circle up

    COP #3

    Jack Webbs (1:2 Ratio) – a merkin, then two air presses.  Increase merkins by 1, and air presses by 2 until you hit 10 merkins and 20 air presses.

    Mosey over to the 4th light pole and circle up

    COP #4

    15x Crunchy Frogs IC
    15x Putins IC
    12x Scissor Holds Q-command
    15x Flutter Kicks IC

    Enough for now, mosey over to the ledge by the band stand.

    COP #5

    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC

    Ouch!  Head to the water fountain to recover, then over to the flag, where we ended with a COT. Thanks for letting me lead.

    Naked Man Moleskin

    See RY’s email this week.  Plenty of important dates to remember!

  • The Outsider from Lake Terrace

    “There is strength in numbers.” – Swahili Proverb

    16 men made up the Pax for today’s beatdown.  Although Uptown thinks there is no one/place else in the world, YHC was welcomed with open arms for a Q at the Birdcage (at least initially). Let’s get to it, but first….

    DISCLAIMER

    Tha Thang

    Quick mosey around the golf course parking lot and over to a soggy patch of grass

    COP#1

    10x Burpees OYO
    20x SSH IC
    9x Burpees OYO
    20x Seal Jacks IC
    8x Burpees OYO

    Mosey over to lamp post alley and partner up

    Pax #1 – Merkincides (10 Merkins at start, then run to a sequential lamp post (1..2..3..etc.) and back… there were 5 of em.
    Pax #2 – 12x Dips IC, then up and over the bandstand until Pax #1 is finished…maybe got 6 – 9 sets of these.

    Once done, we took a short walk-to-mosey over to the 4th lamp post and partnered back up for some gassers.

    Gassers = Pax hates the Q, but the Q loves you!!

    smile pleased reaction

    A gasser consisted of running back and forth for 40 secs, then hold Al Gores for 15 secs
    Pax #1 – 3rd lamp post and back
    Pax #2 – 5th lamp post and back

    We did these 5x.  On the 5th Al Gore, we did low squat pulses x 15IC….remember, YHC loves you!

    Slow mosey over to the labyrinth for some Mary time… oh, hello there, creepers in the dark…

    black and white horror scared creepy scary

    YHC called an audible, and we headed back over to a grassy area that was lit up near Magazine.

    COP #3 – 6MOM

    15x Putins IC (we never do these first)
    15x Flutter Kicks IC
    15x Hello Dolly w/ Leg Lifts
    Plankorama – Q Command style

    Back to the flag, where we finished with a COT.  I don’t think the Birdcage will welcome an “out-of-towner” again…this was RY’s reaction (insert “Shorty” for “Spana”)

    …but it’s always a pleasure to Q here.  Thanks for letting me lead.

    Naked Man Moleskin

    Speaking of strength in numbers, the F3 NOLA Convergence is 8.15.16.  Mark your calendars, and let’s get every Uptown/Northshore/Lakeview/Metairie/Gentilly/etc Pax to post to this.  Numbers are powerful!

    GO Ruck is 11.11.16…Do it!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834

  • Life Lessons

    “I asked Life, ‘Why are you so difficult?’  Life smiled and said, ‘You people never appreciate easy things.’ ”  – the Wise Man on top the Mountain

    15 men overcame their first daily test this gloom (SFx’s Wisdom), and decided to get better today! Here is what we did, but first,

    DISCLAIMER

    THA THANG

    Warmup mosey around St. Charles, and circle up by Tulane

    COP#1
    20x Seal Jacks IC
    20x Peter Parkers IC
    20x SSH IC
    20x Parker Peters IC
    20x Press Jacks IC

    Mosey over to Bench Alley, and line up for some Tabata

    4 rounds:
    20 sec of Dips
    10 sec of Al Gores

    Mosey to WPM and line up at the first ramp.  YHC explained the rules of advancing up through the mountain.  Two floors up, One floor down.  We did a COP at each floor:

    3rd floor:
    12x Alt. Lunges IC
    8x Alt. Jump Lunges IC

    4th floor:
    12x Shoulder Taps IC
    8x Shoulder Tap Merkins IC

    5th floor:
    12x Squats IC
    8x Low Squat Pulses IC

    6th floor:
    12x Heal Taps IC
    6x Leg Up & Ins IC (Right)
    6x Leg Up & Ins IC (Left)

    7th floor:
    3 rounds of a Vinyasa

    Ran down the stairs to the bottom of WPM, and over to a grassy area.

    COP#7 – 6MOM
    15x Crunchy Frogs IC
    15x Real Freddie Mercury IC
    15x Dying Coachroach IC
    15x Putins IC
    15x Penguins IC

    Back to the flag, where we ended with a COT.  Thanks for letting me lead guys!

    NAKED MAN MOLESKIN

    Tclaps to Saban for posting today.  He killed this beatdown!

    Workout was modelled after the saying “two steps forward, and one step back”.  Always keep pushing through troubling times in your life…you’ll get through it!

    GO Ruck is 11.11.16.  I’m pretty sure this is going to be your best day of your life!  Sign up now!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834

     

     

  • Going to get brunch

    “Remember the difference between a boss and a leader; a boss says “Go!” –  a leader says “Let’s Go!” – George E. M. Kelly

    7 men of NOLA decided to better themselves today in the gloom to become better leaders.  YHC wanted to see how far we could get to today, so we set out to see if Landry’s was open for brunch.

    DISCLAIMER

    Tha Thang:

    Warmup mosey around the lit-up fountain with some follow the leader exercises (karaoke, high knees, etc.), and grabbed some bench.

    16x Channing Tatums IC
    16x Dips IC
    16x Tatum Channings IC

    Mosey to the lakefront and face up to some of the planters.

    3 rounds of:
    10x Box Jumps
    5x Jump Squats

    Mosey to another set of planters

    Bearcrawl suicides – Bearcrawl to the planter, and run back to the start… there were four planters total.

    Recovered with a little yoga.

    Plie Squat work – Pax holds low squat for the following exercises:
    10x Wing Flaps IC
    10x High Hand Touches IC
    8x Arm Circles (forward) IC
    8x Arm Circles (backward) IC

    Mosey to a lamp post

    Merkincides – 10x Merkins at the start line, then run to a lamp post a back….there were four lamp post.

    Indian run to Landry’s and line up facing the stairs…Closed!… oh well, let’s do something else.

    Elevens:
    10x SSH at the top, 1x Squats at the bottom… plank and wait once you flip the reps.

    YHC told the Pax we would walk back to the flag.. so we did

    1. Lunge walk past two lamp post
    2. Recovery walk to the next
    3. Duck walk to the fourth
    4. Frog jump (this is how a frog walks) to the fifth.

    Gathered around some flower beds to recover from our walk.

    8x Dips IC
    8x Dips IC
    8x D…….Time was creeping up, and it started raining, so we moseyed back to the flag, where we had our usual countorama, nameorama, and prayer.

    Naked Man Moleskin

    Tclaps Belloq for posting today!  Looks like our Summer Series race event EH’d this one!

    Btw, worst FNG naming process was held in the gloom today.  Took over 10 min.  Seems like none of us were on topic at all.  Factors that contributed:

    1. Cowbell and YHC lack of movie watching…we haven’t seen Raider’s of the Lost Ark…actually, I don’t think we have seen any Indiana Jones movie.
    2. A biker blurting out “Hey, is this F3??” Tclaps to Bubba for the EH.  #EHaFNGwhilenamingaFNG….that should trend.
    3. Saints are on today… seems like we were looking forward to the game!

  • 610 Stomp #48

    “Sometimes you win, sometimes you learn.” – Chinese proverb

    10 men gathered in the gloom this morning.  Great turnout!

    DISCLAIMER

    Tha Thang

    6 minute run, 1 minute burpees/walk/recover/etc.  Our destination was the highest point in NOLA, which Tool is the only one who knows it by name… we will call it Tool Mountain #hammertime. Pax stayed together for this one.  Got in two sets of burpees x 10 by the time we got to the start of the trail.  Once we had our six, we ventured into the forest… Cowbell was like:

    nailed it reaction excited amazed

    After running through 3 spider webs, we arrived at the base of Tool Mtn.  Pax partnered up…Pax #1 ran up the mtn.  Pax #2 did low slow squat jumps.  Flapjack one time due to time, and head back to civilization.  10 more burpees before our trek back to the flag.  Once back, held the COT which included the countoff, namorama, and prayer. Thanks for letting me lead.

    Naked Man Moleskin

    2-a-day tomorrow –  Part 1: Foundry/Birdcage @ 0530 hours;  Part 2: NOTC Race @ 1900 hours (a.k.a 7pm)

    GO Ruck is 11.11.16.   Signup today!

     

     

  • Climbing the Mountain

    A Pax of 12:  11 men of NOLA and 1 visitor from Columbia, SC posted at WPM to kick off the 4th of July weekend.  Rosenbagger was in for a week long electrical conference, I believe.  Tclaps Rosenbagger for posting!

    DISCLAIMER

    Tha Thang

    Warmup mosey around St. Charles and over to the Tulane lawn.

    COP #1
    20 x Press Jacks IC
    20 x Peter Parkers IC
    20 x Low Slow Squats

    Mosey over to the bottom of WPM (North side) and line up for an explanation:

    Climbing the Mountain:
    Pax will perform mini-COPs at the South (Lower Body – Specific) and North (Upper Body – Specific) while climbing WPM.  Once done a COP, move to the next area and Plank/Al Gore for the #six.

    Start at (1 – North) and Frog Hop up to (2 – South)

    COP #2 (2-South): 
    10 x R. Calf Raise IC
    10 x R. Pogo IC
    10 x L. Calf Raise IC
    10 x L. Pogo IC

    Backward run up to (3-North).

    COP #3 (3-North):
    15 x Shoulder Taps IC
    10 x Shoulder Tap Merkins IC

    Mosey to (3-South)

    COP #4 (3-South)
    10 x R. Lunge IC
    10 x R. Low Lunge Pulses IC
    10 x L. Lunge IC
    10 x L. Low Lunge Pulses IC

    Low Shuffle (Right side facing) to (4-North)

    COP #5 (4-North)
    15 x Table Top Dips (R. Leg Up) IC
    15 x Table Top Dips (L. Leg Up) IC

    Mosey to (4-South)

    COP #6 (4-South):
    15 x Squats IC
    15 x Low Squat Pulses IC

    Low Shuffle (Left side facing) to (5-North)

    COP #7 (5-North):
    10 x Burpees OYO

    Mosey to (5-South).

    COP #8 (5-South):
    10 x R. Leg Balance Reach IC
    10 x L. Leg Balance Reach IC

    Duck Walk up to (6-North)…This sucked!!

    COP #9 (6-North):
    10 x Roombas IC

    Mosey over to (6-South).

    COP #10 (6-South):
    Plie work: Pax hold a low wide squat and does the following:
    10 x Arms Out to Front IC
    10 x Arms Out to Above IC
    5 x Arm Circles Forward IC
    5 x Arm Circles Backward IC

    Last mosey up to (7-North).

    COP #11 (7-North): 6MOM
    15 x Flutter Kicks IC
    15 x Hello Dolly IC
    15 x Penguins IC
    15 x Dying Cockroachs
    20 x Putins (a.k.a. Russian Twists) IC

    Mosey down the stairs and over to the Alley of Benches.  Pax lines up at each bench for the final COP.

    COP #12:  
    I want to name this COP the Freak Nasty (I dip, you dip, we dip) #lex
    15 x Dips IC
    12 x Dips IC
    10 x Dips IC

    Back to the flag.  Held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead!

    Naked Man Moleskin

    Humidity is heating up.. make sure to drink plenty of water (OSHA approved).

    What is it called when the Q splashes merlot?  I was very close to doing this.  RY probably knows… He is a lex guru.

    GO Ruck is 11/11/16…Be There!

     

  • D.O.N.T.S.K.I.P.L.E.G.D.A.Y.

    “You cannot build a great house on a weak foundation.” – Chinese proverb

    11 battle-ready men gathered around the flag in the Okwata gloom.  Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH.  I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat!  Whoever guesses gets a prize.. Anyway…

    DISCLAIMER

    The Thang

    What is this….? the fountain is on!  Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.

    COP #1: Word One (_ _ _ _)

    D uckwalk – OYO: over the levee and back
    O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
    N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
    T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)

    Mosey down the levee a bit and circle up.

    COP #2: Word Two (_ _ _ _)

    S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
    K ing of Hearts – OYO: Suicides up the levee while varying how you do them.  First set forward run, Second set backward run
    I mperial Walker Squats – 20 x IC
    P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds

    Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!!  His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!

    COP #3: Word Three (_ _ _ _ _ _)

    L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
    E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
    G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
    D  onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
    A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
    Y oga – One vinyasa due to time

    Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.

    Naked Man Moleskin

    Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader.  #CSAUP

    That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16.  Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!