F3 New Orleans

Author: Shorty

  • It’s a bird, it’s a plane… no, it’s…Aquaman??

    “Some people feel the rain… others just get wet.”  – Roger Miller

    The perfect Gloom: Rain was everywhere and mixed with an uncomfortable chill in the air.  As YHC pulled up about 10 minutes early, Jingle Vader could be seen walking back and forth from his car to the usual flag spot.  I believe he was trying to avoid the lightning.

    To my surprise, we had 15 men post today! It must have been RY’s tough love:

    Ok old ladies–
    Shorty has the Q in the AM.
    There is a 100% chance of RAIN at 530AM.
    You will be wet, you will be muddy, you will have fun.
    Get your SIX out of the sack and meet us at Audubon 530AM.
    I wonder how many tomatoes will attend the YOGA session in front of the zoo?
    Probably not as many hardcore psychos as we will have tomorrow!
    Be there or be an old lady.  You will be one or the other.
    You choose.
    See you in the Soggy Gloom-
    RY

    Lots of mumble chatter at the pre-thang mentioning things like “Why are we doing this” and “We are awesome!” and “Look how packed the park is now (sarcasm)” and “Why would an FNG show up today” (#Tclaps to Walleye-FNG for his first post in this storm),  all with an occasional teeth chatter.

    At 530am sharp, we were off, but first…

    DISCLAIMER

    The Thang:

    COP #1 around the flag – IC: Plank-O-Rama

    • 20 x SSH
    • 20 x Elevator Merkins
    • 20 x Plank Jacks
    • 20 x Mountain Climbers
    • 15 x Ski Abs
    • 10 x In & Outs

    Exercise #1 – OYO: Indian Run Part One to the Fountain

    • Every time YHC gets back to the front, the PAX pulls over to the side to perform:
      • 15 x Peter Parkers Arthur Currys
      • Spiderman Aquaman Walk (low Bear Crawl) back to path.

    COP #2 – IC: Dips at the Fountain

    • 20 x Dips
    • 10 x Incline Merkins
    • 10 x Dips (Left Leg Up)
    • 10 x Derkins
    • 10 x Dips (Right Leg Up)

    Exercise #2 – OYO: Indian Run Part Deux to the Light post

    • Every time YHC gets back to the front, the PAX pulls over to the side to perform:
      • 15 x Peter Parkers Arthur Currys
      • Spiderman Aquaman Walk (low Bear Crawl) back to path.

    Partner-up by the light post for Exercise #3.

    Exercise #3 – OYO: Dora 1 – 2 – 3

    • Teams of 2 PAX working together to reach cumulative exercise goal of 200 prisoner squats. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2nd set of light poles and back. Flapjack until team goal is reached.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.  I’m glad everyone was able to learn who Arthur Curry was.  We all became Aquamen today!

  • 610 Stomp #13

    “The best time to plant a tree was 20 years ago. The second best time is now.” –Chinese Proverb

    Many people say “Safety First” when it comes to hard work, and F3 NOLA is no different.  OSHA was first on the scene to ensure safety standards were met as YHC pulled up with 10 minutes to spare.  It was a brisk 58⁰ Tuesday morning, which led to a PAX record showing of 11 men … even RY & Heisenberg made their first (of many) 610 Stomps.  #Tclaps and welcome to Madonna (San Antonio) for posting today due to the #F3ExchangeProgram, where Amnesty and Madonna were able to switch Tuesday AO’s.   After the usual talk about the route, we were ready to start our journey … but first:

    DISCLAIMER

    The Thang:

    You know the deal.  A 4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    The usual spread of running groups formed in the PAX as we ventured out.  Our group (Bubba, SFX, and YHC) felt like #LesMiles with many clock issues this morning, and Hawg blew past us with a “It’s only been 5 minutes…” shoutout as we were deep into our burpee routine.  But we finally got it together, and actually had one of our fastest times this morning.  #Tclaps to SFX for beating his PR by 1 minute.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Madonna).

  • 610 Stomp #11

    “With self-discipline, all things are possible.”  – Theodore Roosevelt

    We do a lot of boot camp workouts where the Q motivates and leads the PAX; but on Tuesday mornings, the 610 Stomp offers a great alternative that challenges the PAX’s own self-discipline and drive to accomplish a goal.  As YHC experiences at around the 4th & 5th set of burpees: “Should I keep doing my 10 burpees, or can I do 8-9 this set?”  I can tell you that this morning, seven men set out in the gloom to capture their goal and get better today.

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    This morning, we all started together, but at the Marconi underpass, we split into numerous groups to run various routes back to the flag.  Let me know in the comments if anyone saw the speeding 4-runner out of the shop from last week.  Hotty Toddy & YHC met up with Jingle Vader by the Christian Brother’s field, and SFX flew past us on the home stretch around the track.  As the four of us waited for the #six, YHC provided some time with Mary at the finish line.  The final exercise with Mary was high plank just as the #six rounded the corner towards the flag, and an applause could be heard by SFX, who was doing clap merkins.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba).

  • Can we walk instead of Mosey?

    “You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi

    15 of the finest men gathered for a beatdown in the gloom.  This was the first full Q constructed by YHC, and I hope the PAX enjoyed it!

    DISCLAIMER

    The Thang:

    Mosey towards the Golf Club House and over to a grass patch.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Power Squat
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

    Mosey over to the lamppost and lineup at the road for Stop #1.

    Stop #1 – OYO: Merkincides

    • Start with 10 Merkins, then the PAX runs to the first lamppost and back to complete 10 more Merkins at the startline, then runs to the second lamppost…until completion (5 lamppost in total).
    • YHC forgot the first 10 merks at the start and shot out like a cannon… the PAX had to reel me in.
    • #Tclaps to Mr. Awesome & Virility for flying through the Merkincides.
    • I believe Barefoot Contessa rolled an ankle… sorry to hear man. Hoping for a quick recovery!

    Plank up and wait for the Six at the startline.  Since the PAX was gasping for air, we did a quick mosey to the Lake Pavillion or Stage or Canopy…idk… and partner up.

    Stop #2 – OYO: Storming the Beach

    • Starting at the low side, the first wave of PAX perform Jump Ups on the steps to the Pavillion, then it is “up and over” the Pavillion. Mosey on the outside back to start.
    • Second wave of PAX is released once their partner is on top of the Pavillion.
    • Repeato until the Q calls the final wave. I believe most of us got through at least 5 waves.

    Plank up until the PAX finishes their final wave.  Due to the lower steps being filled with birds all day (it is the #Birdcage),  the planks were performed with an aroma of birdshit in our face.  Sorry for that!

    Mosey to soccer goal post.

    Stop #3 – OYO: Shift Work

    PAX divides into 5 groups to perform AMRAP for the following exercises:

    • 6 x Burpees (Time is up once group completes and rotate)
    • Pullups
    • Spiderman Plank
    • LBCs
    • Flutter Kicks
    • Repeato x 2

    Mosey to the birdcage.

    Stop #4 – IC: Legs & Arms

    PAX lines up on the bench and performs the following IC:

    • 20 x Dips
    • 20 x LLSU
    • 15 x Incline Merkins
    • 20 x RLSU

    Mosey past the 20+ Tomatos doing a Zumba class in the parking lot towards Magazine and circle up for the last stop of the morning.

    COP #2 – IC: 5MOM

    • 15 x Hello Dolly Leg Lifts
    • 20 x Putins
    • 15 x Ski Abs (start in high plank and keep hands in place on ground, begin by jumping both feet together to the outside of right hand on 1, jump back to high plank on 2, jump both feet together to the outside of left hand on 3, jump back to high plank on “Rep Count”… Repeat til done)
    • 15 x LBTs
    • 10 x In & Outs (start in high plank and keep hands in place on ground, begin by jumping feet inbetween both hand on 1, jump back to high plank on 2… Repeat til done)

    We were gassed, and YHC joked about walking back to the flag… But this is not how we roll.. we mosey!  Sorry if anyone in the PAX got their hopes up for the thought of walking.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer (5 Finger Prayer by Pope Francis)

  • The Bear Necessities

    On a wonderful Wednesday morning in NOLA, 17 men set off in the gloom for this kick-ass beatdown.  The two Q’s did not communicate about what we would use for our downPAINment, but our minds were thinking the same thing: “We need to bear crawl the hell out of the PAX”… and bear crawl we did!  Bagasse had the reigns for the first half.

    DISCLAIMER

    Warm-Up:

    • Mosey down Magazine St. to the open field by Entergy Blvd.

    COP #1 – IC:

    • 23 x SSH
    • 20 x Goofballs
    • 20 x Peter Parkers
    • 20 x Hillbillies
    • 20 x Arm Circles (10 x Forward; 10 x Backward)
    • 20 x Wife Pleasers (a.k.a. Amnesty Special)

    The Thang:

    • Mosey to levee by Leake Ave & Walnut St.

    Stop #1 – OYO: Elevens on the Levee

    • Each PAX does 10 repetitions of exercise #1 and then 1 repetition of the exercise #2 (10/1), then 9/2, 8/3, 7/4, etc. until you get to 1/10.
    • This set of elevens consisted of performing exercise #1 (Squat Jumps) at the bottom of the levee, then bear crawl (forward) up the levee to perform exercise #2 (Clap Merkins) at the top of the levee, then bear crawl (backward) down the levee to complete the set. However, the PAX soon relized that there was crushed gravel at the top of the levee (Crushed Gravel + Clap Merkins = Bloody Hands + Why am I doing this).  Some of the PAX performed a hot route audible, and switched the location of exercise #1 & #2.  #Tclaps to anyone bold enough to continue with clap merkins at the top.
    • At around the 6th to 7th time bear crawling up the levee, RY heard this quote “Bear Crawl, I hate you. PS I love you”, and is now thinking about making this quote into a shirt.

    Once the PAX was finished with our bear crawls, we were now ready for hibernation. Instead, Bagasse handed the PAX over to YHC, and I had some sprint work to do.

    • Mosey to the soccer field on Magazine St. and River Dr.

    Stop #2 Part #1– OYO: Sprint Circuit

    • The sprint circuit consisted of performing an ab exercise –IC, then sprinting approx. 60 yards to the soccer goal to perform a part of the BLIMPS set – OYO, then jogging back 60 yards to the start line and plank up for the #six. Rinse & repeat until all the letters in BLIMPS are complete.  Here are the exercises performed:
    • At Start – IC:
      • 20 x LBCs
      • 15 x LBTs
      • 20 x Flutter Kicks
      • 20 x Hello Dollys
      • 12 x V-ups
      • 15 x Putins
    • At Halfway Point – OYO:
      • 5 x “B”urpees
      • 10 x “L”unges (each leg)
      • 15 x “I”mperial walkers
      • 20 x “M”erkins
      • 25 x “P”lank jacks
      • 30 x “S”quats

    Stop #2 Part #2– OYO: Bear Crawl Indian Run (50 yards)

    • The PAX divided up into groups of four, and since bear crawling was far from our memory after the sprint circuit… we performed a bear crawl indian run to remind us about Bagasse’s beatdown. Each group lined up and held high plank.  The last man in each group bear crawls to the front and holds plank once he gets to the front of the line. Rinse/Repeat until each group makes it 50 yards.
    • YHC has to take the blame for the “drunken bears” running into other groups since I failed to point out a specific landmark to crawl to.

    By the time we finished, it was 615 am, so we high-tailed it back to the flag for the Name-O-Rama, Shout-Outs and Prayer.

    I added a video of what the PAX looked like on the levee.  Man, I miss the movie Jungle Book.

  • BLIMPS up the Mountain

    It was YHC’s VQ and I was excited to get after our Friday DownPAINment with the other eleven men.  #Tclaps to Beaver for posting today. He also posted Wednesday at our usual spot, but since we relocated due to construction, he held his own workout with Billboard (apparently he didn’t get the memo from RY).  We also had some #Kotters today in the gloom. #Tclaps and welcome back to Cavalier & Napolean.  Let’s get to it!

    DISCLAIMER

    Warm-Up:

    WAKE-UP – 10 Burpees

    -Mosey down St. Charles and over to Green Wave Lawn.

    WARMUP – IC: “Evil Twins”
    -20 SSH
    -20 Imperial Walkers
    -20 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Sealjacks
    -20 Hillbillies
    -20 Parker Peters

    The Thang:

    -Mosey to far end of Loyola Grass Field b/w U-shaped driveway

    COP #1 – IC:
    -25 Elevator Merkins  (New?) – On the 1 count, lower body to low plank and hold for 2-3-4, On the next 1 count, raise body to high plank and hold for 2-3-4; Repeat til 25.
    -25 Jump Squats – lower for 1, 2, 3 then explode and jump on 4.
    -20 Dive Bombers – Slow and controlled:  Start with wide feet & hands/ hips raised.  Act like ducking under a barbed wire fence. 1, 2, 3, 4 (chest up, hips down); reverse direction back to start position in 1,2,3,4.
    -10 Jump Lunges – Jump on the count and switch feet.

    – Bear Crawl back to Loyola Sign and Mosey to Wolfpack Mountain

    OYO:  “BLIMPS up the Mountain”
    -Run to the top of Wolfpack Mountain and complete the following:

    • At Start, then at the end of each ramp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats
    • Plank at summit to wait for the rest of the PAX.  #Tclaps to Hawgcycle, Reluctant Yankee, and Beaver for setting a great pace!

    COP #2 – IC: “6MOM”

    -LBC
    -LBT
    -Flutter Kicks
    -Hello Dolly w/ leg raises
    -Putins
    -PLANK-O-RAMA w/ 10 IC Peter Parkers at the end

    -Run down stairs and Mosey to fountain.

    COP #3 – IC:

    -15 Iso Dips
    -10 Incline Merkins

    – Mosey back to the flag for Name-O-Rama, Shout-Outs and Prayer.