F3 New Orleans

Author: Side Effects

  • 610 Stomp #46 – Back to the Basics

    Eight hardened NOLA veterans rolled up as the smoke cleared from the fireworks at the end of another fine Independence Day in our great nation.  No surprises this morning, just plan old hard work and cardio for the PAX.

    Disclaimer

    The Thang:

    45 minute run and goal of 50 burpees along the way.  Most of the PAX went with 6 minutes followed by a 1 minute break with 10 burpees and a bit of walking.  Watch out for the mortar and firework remains spread across the entire Bayou St. John path.

    Announcements:
    Uptowner at Pontiff on Friday2-miler in City Park on 7/20
    F3 Ruck 11/11

    Shout-outs:
    Brady (Tool’s son)
    Kimchi – unmentioned

  • Highway to Hell

    Welcomed again by the South Louisiana heat and humidity 10 naive veteran F3ers showed up for YHC’s Mothership Q.  They were welcomed with the question, “If we can accomplish something never before done in F3 History would you spare an extra 10 minutes?”  To which Shorty gave a definite affirmative, but Douille replied, “Maybe 8, but not 10.  Did you check the history on this?”  I actually had not, but assumed that no other Q could be this stupid to try 6 Route 66’s in one beatdown, could they?????

    Disclaimer

    The Thang:

    Mosey to the Museum steps:
    Side straddle hops (IC) x 30
    Arm circles (IC) x 15Circle arms (IC) x 15

    Route 66 #1 – Squats (using light posts in front of museum)
    Plank and wait behind museum banner

    Mosey across Wisner and Bayou St. John Bridge to Shell Station
    Route 66 #2 – Squat jumps (using old light posts along Esplanade to Fortier Park)
    Plank and wait in park

    20 count

    COP – Pusherama-mama
    Merkins (IC) x 10
    Dr. W (IC) x 10
    Diamond merkins (IC) x 10
    Box cutter (IC) x 10
    Werkins (wide merkins) (IC) x 10
    Boats or Hollow Raises (IC) x 8
    Slow merkins (IC) x 10
    Super man (IC) x 10
    20 sec count

    Route 66 #3 – Lunges (using old light posts again, return back on Esplande)
    Plank and wait

    Mosey to COP behind museum banner – Short Plankorama-mama
    Side plank arm raises (IC) x 15 switch and repeato
    LBCs (IC) x 20
    Dancing chilcuts (IC) x 10
    Flutter kicks (IC) x 20Slow merkins (IC) x 10

    Route 66 #4 – Smurf jacks (using light posts to return to museum steps)
    Water break
    Calf raises on museum steps (IC) straight x 10, toes out x 10, toes in x 10
    Bench dips (IC) x 10

    Route 66 #5 – LBCs (using light posts to museum banner)
    Plank and wait
    20 sec count

    Route 66 #6 – Merkins (using light posts back toward museum)
    Water break

    Mosey to the Flag
    YHC told repeatedly “You suck” and answering “I know, I hate myself right now”

    Announcements:
    Uptowner Workout at Pontiff starting next Friday
    Marine Corp Band and Fireworks in park on Sunday
    NOTC 2-miler in park on 7/20
    NOLA F3 at Zephyer Game 8/9
    NOLA F3 Ruck 11/11

    Shout-Outs:
    Mr. Awesome’s wife (Jen) vision problems
    Tool’s son (Brady) away from home for a few months
    All our brothers and families traveling

  • Get Inverted or Go Home

    A fantastic five F3 veterans surfaced through the hot and humid gloom.  Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning.

    Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly.

    Mosey to nicely trimmed patch of grass
    Side Straddle Hops x 20 (IC)Plank Jacks x 20 (IC)
    Low Slow Squats x 30 (IC)

    Mosey to the Foundry
    Cycle #1: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Pull-ups
    Dr. W’sParallel Bar Dips
    Hollow Reps (like Boat or reverse of Superman)
    Superman

    Cycle #2: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Hanging Controlled Swings on round 1 and “Kippling” (or swinging) pull-ups on round 2
    Box Cutters
    Hip Slappers (Feet up on 4 foot bar)
    LBCs
    Merkins

    Cycle #3: 1 set of 30 seconds of work and 1 set of 25 seconds of work
    Hanging knee-ups
    Lunges
    Inverted Presses (Feet up on 5 foot bar)
    Parallel Bar Merkins (OSHA issued safety warning and provided safety modification for PAX, cited need for waiver)
    Slow Scissor Kicks

    Mosey to the Museum
    Using a partner kick up into hand stand against museum wall and hold

    Mosey to the Flag

    COT
    Announcements: lots of events in July – Mud Run and NOTC 2-miler (check NOLA F3 emails for complete list)
    Shout-Outs:
    Tool’s Family and his son Brady
    Bubba and his pro-life work

  • You Don’t Have to Spell it, Just Do It!

    Yes, the title of this workout sounds like something an Arkansas High School Football Coach might have said at some point in history.  I digress…

    A baker’s dozen (13) NOLA F3ers surfaced from the gloom and proved victorious in their first two battles of the day (alarm clock, then fighting for parking spots with the bootcamp ladies).  However, the true question was, could they be victorious in another Classic Foundry Workout!

    Disclaimer – I just pretend to be a professional

    Mosey to The Foundry

    Plank for 6
    The obligatory COP: Side Straddle Hops (IC) x 30 and Imperial Walkers (IC) x 30

    Partner-up for Cycle #1:
    Partner #1: Mosey on Festival Grounds Trail to the picnic pavilion and return, 1/2 mile (okay ….. 0.44 miles according to www.geodistance.com)
    Partner #2: As many cycles as you can of 5 pull-ups, 10 merkins, and 15 air squats until partner returns
    Obvious objective: Complete more cycles than your partner!
    Switch activities
    Plank for 6

    LBC’s (IC) x 30

    Partner Cycle #2:
    Same as the first, some partners modified low rows for pull-ups
    Plank for 6

    Bogey gave us 20 with only a couple of missed/repeated numbers

    Flutter Kicks (IC) x 30

    Partner Cycle #3:
    Partner #1: Mosey across field to The Black Fence and return, 3/20 mile (thank you geodistance)
    Partner #2: As many cycles as you can of 8 dips (parallel bar or bench) and 10 lunges
    Switch
    Plank for 6

    Extra Credit: AMRAP Partner Assisted Pull-ups

    Mosey to the Flag
    LBC’s to wait for 6
    5 Burpees b/c Cowbell said there was 5 seconds left (Truth be told when asked what time it was, he said “Wait a few seconds”)

    COT
    The usual announcements
    The henceforth obligatory OSHA Report: Drink plenty of fluids 8oz/hour and adjust up if your urine is yellow or darker, I believe the color orange may have been mentioned
    Prayer for the family of the 2 year old child in Orlando

    T-claps to: Ragin Cajun for posting the day after his first F3 workout, Cowbell for doing 25+ Pull-ups (although he has less distance to travel), and Bubba for doing burpees as he hurried to his car.

  • NOLA 3rd F at Casino Building

    The launch of the NOLA 3rd F:

    We will be reading and discussing the book: How God Makes Men on approximately a monthly basis.  T-claps to Amnesty for suggesting this 3rd F and Hawgcycle for taking the initiative to find the book and getting YHC to commit to taking the first Q.  10 Burpees for whoever said we should do it at 6:00am pre-beatdown on Saturday though.

    3rd F Disclaimer: I am not a pastor, priest or prophet.  I can only read the Bible as you do, draw logical conclusions and applications and have faith in God to fill in my gaps in understanding.

    As a prequel to the first chapter YHC and the PAX discussed God’s providence.  Was God asleep on August 29, 2005 or September 11, 2001? Whether you believe God actively causes all events on earth, that He passively allows man to do evil, and/or that the evil is all do to the deterioration of the earth after man’s sin, we all agree that God is actively involved in the events of the day and individual man bears responsibility for his actions, whether good or evil.  Romans 8:28 is very clear, “And we know that God causes all things to work together for good to those who love God, to those who are called according to His purpose.”

    Does God work everything to the good of all?  What is the criteria set on the people for whom God works events for good?  Those who love God and are called according to his purpose and verse 29 gives an idea of what the lives of those people look like: “conformed to the image of Christ.”

    We will see God’s providence play out in the lives of each of the men we study in this book: Abraham, Joseph, Moses, Gideon, David, Solomon, Nehemiah, Job, Peter, and Paul.  The circumstances for some of these men are the direct result of their good or evil actions (Abraham v David) and for others their circumstances are of no real fault of their own (Job and possibly Joseph).  Whatever the circumstance we can see the good that comes as a result of the events of their lives which should strengthen our faith as we endure events that we cannot explain or make no sense in our lifetime.

    JV mentioned, God has the perspective and understanding of a wise parent watching their child take shortsighted actions which the parent foresees will result in injury.  We are bound by limited understanding and our temporal nature while God is omniscient and eternal able to see and direct all the events to the good of His people.

  • 610 Stomp #41

    A lowly 5 NOLA F3er’s surfaced in the City Park gloom to tackle the 41st 610 Stomp and I was just the right Q as 41 was on the old college jersey.

    Disclaimer

    100 – Pretend Burpees for everyone that missed YHC’s Saturday Beatdown  (it would only be appropriate considering the persistent soreness from 100 meters of Frog Hops.

    We simplified the run this morning to 45 minutes out and back due to the recent intense workouts.

    Cowbell made a comment that really hit home, “If you hadn’t started talking to me, I would have laid back and taken it easy.”  Very true Cowbell, very true for all of us at one time or another.  Of course, Cowbell pushed me for the remaining 43 minutes!  For me this emphasizes the need for mumble chatter to engage each other and make each other work harder every time in the gloom.  Thank you Cowbell!

  • City Parkapolis 500

    Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500).  YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four.  Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…

    Disclaimer

    Mosey to the Foundry
    COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
    Pull-ups (Race OYO) x 19 (First race in 1909)
    Merkins x 09 (OYO)
    Pull-ups (Race OYO) x 09
    Merkins x 19 (OYO)
    COP – Imperial Walkers (IC) x 33

    Mosey to the Track
    Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
    COP – Flutter Kicks (IC) x 50 (100 reps)
    30 sec Count
    Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
    COP – LBC’s (IC) x 50
    Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
    COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
    Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
    80m Sprint

    Mosey to 2 Non-working Drinking Fountains
    Plank for 6

    Mosey to the Great Lawn
    Al Gore for 6 plus 20 seconds
    COP
    Slow Merkins (IC) x 10
    Supermans (IC) x 10
    Slow Merkins (IC) x 5

    Mumble Chatter
    YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
    Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.

    Shout-Outs
    Kim Chi’s friends wife – bile duct cancer
    The recent high school graduates
    Side Effects Father-in-Law with Melanoma

  • No Mosey?? in City Park

    A lucky seven F3ers (6 vets and 1 FNG) gathered for a no mosey beat-down at the NOLA Mothership. “Lucky” so-they-thought because YHC promised there would be no moseying.

    Disclaimer

    Walk (yes walk) from the flag to the Peristyle

    Isometric Circuit (Hold each position for ~60 seconds)
    Plank with right arm extended straight
    Standing, right heal off ground and left leg bent to 135
    Plank with left arm extended straight
    Standing, left heal off ground and right leg bent to 135
    Side plank on left hand
    Standing, right leg extended straight (parallel to ground)
    Side plank on right hand
    Standing, left leg extended straight
    Al Gore
    Bound dog on left hand (from plank, grab left leg with right hand)
    Al Gore
    Bound dog on right hand
    Standing heal raise on left with eyes closed
    Boat 30 sec
    Superman 30 sec
    Boat 30 sec
    Superman 30 sec
    Standing heal raise on right with eyes closed

    Concentric Circuit
    Ascending Testicles on Peristyle columns (IC) x 10 x 5 and hold at top
    Dan Taylor (IC) x 15
    Dr. W (IC) x 12
    Dancing Chilicuts (IC) x 20
    Mucho Chesto (IC) x 5
    Copperhead Squat (IC) x 30
    LBC (IC) x 30
    Superman (IC) x 20

    Walk to bricks in front of Peristyle
    Tempo Merkins (IC) x 10
    Hip Slappers on benches (IC) x 15
    Step-ups on benches (IC) x 20
    Boxcutters (IC) x 15
    Dying Cockroaches (IC) x 20
    Dips on benches (IC) x 20
    Merkins (IC) x 10
    Hip Slappers (IC) x 10
    Calf raises on Peristyle Steps (OYO) 15-20 x 4 sets
    Al Gore for 60 sec

    Walk to Playground
    Pull-ups OYO for 5 minutes
    Arm hangs at 90 degree angle to failure
    Dips on benches (IC) x 20

    Walk to Flag
    Al Gore 60 sec
    Plank 60 sec

    COP
    Named FNG “The Menace”
    Dredd and company on Friday and Saturday this coming week

    Shout-outs
    PAX with injuries for quick healing
    Phillips Family in Lexington, SC – WalkerStrong

    Mumblechatter
    “Oh you really meant NO moseying” – Rudy after YHC said “Walk to the Peristyle”
    “I wish Shorty, the Yoga master was here to correct my form” – YHC
    15 minutes later “Can we mosey now” was heard and seconded by several in PAX

  • 610 Stomp #36

    A half mile before even reaching the AO on foot I was coerced into Q-ing. Fortunately it was a Tuesday and unfortunately, only two, apparently extremely dedicated, F3ers showed up for a beautiful morning run.

    Disclaimer

    We ran the Bayou St. John route with Rudy stopping for burpees at four or five of our six minute intervals and YHC walking to ease back into the PAX.

    Prayer for:
    Rudy’s father-in-law’s health
    Health and recovery of members of PAX

  • The Classic Triangle Builder

    Five determined (and thankfully patient) veteran warriors gathered with one FNG to wade through the crowds of runners, spectators, and “runners” of the Crescent City Classic (Shorty, Cow Bell, Roots, Bad Moon, and others? – you easily could have joined us and still run the 6 miles).

    We established home base and made our presence known by planting the Red, White, and Blue next to the Peristyle, YHC gave the disclaimer and we were off.

    Mosey for about 50 yards to the south end of the Great Lawn to give late arrivals a stationary target.

    Circle Up
    Side Straddle Hops (IC) x 35
    Imperial Walkers (IC) x36
    Pickle Pounders (IC) x20 (for Amnesty who stayed home)

    Mosey to the Foundry (joined by our 7th participant of the morning – Little Pig)
    PAX OYO Circuit: 40 Pull-ups (modified as necessary) and 50 parallel bar dips

    Mosey to the drinking fountain on Roosevelt Mall (so the Catholics that fasted yesterday could get some extra fluids)
    YHC started hobbling on his right leg (apparently I cannot do pull-ups without straining a quad!!) so all additional workout plans were modified accordingly and PAX had extended plank and wait times.

    Route 66 with Hip Slappers (OYO) along Roosevelt Mall Benches (we probably got some strange looks from passer-bys, but were too focused on making loud slaps to notice)

    Mosey to the Track
    100m Sprint…… of Bear Crawl

    Mosey back to Roosevelt Mall
    Route 66 with Decline Merkins (OYO)
    At the end of which PAX member told a passer-by “Good Luck” and in return “Thanks and good luck with whatever you are doing!”

    Mosey to NOMA Side Steps (quick detour to greet Wombat who was working the Classic)
    Divide in two groups:
    1) LBC’s (OYO)
    2) Ascending Modified Tooth Fairy up the NOMA Side Steps

    Mosey to Great Lawn
    6MOM:
    Dr. W (IC) x 12
    Superman (IC) x 12
    Dying Cockroach (IC) x 24
    Dancing Chilicuts (IC) x 12

    Mosey to the Flag
    Number-off and Nam-o-roma

    Announcements:
    4/1 – F3 Apparel orders due – we only have 2 orders so far, need 12
    4/1-2 – Hogs for the Cause- many of our boys are participating
    April 16 – Mud Run in BR
    May 7 – The North Carolinians are coming

    Prayers:
    Easter Weekend and that we would all focus on the 3rd F especially this weekend with family and church family

    Parting Thoughts:
    YHC apologizes to the PAX for what felt like a slow moving and dispirited workout.  Hopefully, “Torture on the Track” will be back on in 4 weeks.  See ya’ll in a few weeks!