F3 New Orleans

Author: Tool

  • Steel City Sweat Fest

    Eight Wednesday regulars posted in the steamy City Park gloom this am. After the disclaimer, we were off in mosey down Roosevelt Mall. Circle up on the neutral ground for a warmup COP:

    SSH x30 IC
    Windmill x20 IC
    IPW x20 IC
    Arm Circles X20 IC
    Low Counrty Crab x20 IC

    Mosey over the the mini-foundry (or distillery or whatever it’s called???) for 3 rounds of the following circuit:

    Pull Ups
    Box Jumps
    Dips on parallel bars
    Burpees x8 (timer)
    Hanging Knee Ups
    Squats

    Sweat was prevalent at this point. T-claps to Amnesty on the silent 30 second countdown. Well played and way to catch your breath.

    Walk to the nearby cluster of steel NOPD barricades, grab one, and circle up in the field. YHC had been eyeing these up the past month and decided to try some exercises similar to Rock City. The sweaty hands of the PAX made for an awkward grip on the steel cross members but we decided to give it a go anyway.

    Curl x10 IC (didn’t work well)
    Squat Press x15 IC (worked so-so)
    Sit up and touch top of barricade x20 IC (worked ok…slow cadence needed)
    Bench Press Barricade x15?
    Declined Merkins (feet on top of barricade) were next on the list but after a quick assessment of the barricade’s stability, we opted to play it safe and knock out some steel-free Mary:

    Flutter Kicks x25 IC
    Box Cutter x20 IC
    Pickle Pounder x20 IC
    Penguins x20 IC

    Abort the remaining planned exercises w/barricdes since they seem to lack the wow factor. Lesson learned. Deposit barricades back to proper spot and take a recovery walk to Roosevelt Mall while raising the roof with air presses.

    Line up for a half-mile Indian Run down RM , around the circle, and back to the flag. A few minutes left so we cranked out LBT x30 IC followed by a 2 minute plank-o-rama.

    Announcements include upcoming Spillway Run on 7/17 and F3 sponsored Summer Series Race on 7/20. Also, the Q-List has some empty slots in the next few weeks so PAX are encouraged to sign up to lead. By committing in advance to Q a workout or run a race, one is less likely to fartsack and slack off.

    Shout out and prayer included YHC’s son Brady, Awesome’s wife, and safe travels for those on the road.

    It was a good way to start the day.

    Tool

  • Stomp #43 – Ain’t No Mountain High Enough

    Seven men posted in the gloom this morning to embark on a new journey into the heart of City Park.

    The Goal: Mix things up with a run to the Couturie Forest, weave a few trails, and make our way to the highest elevation in New Orleans, Laborde Mountain, aka Monkey Hill (a whopping 43 feet above sea level).

    The Itinerary: Get there (1.5 miles) by whatever method you choose (running/burpeeing/walking/bearcrawling) in 15 minutes, spend 15 minutes inside the forest with trail runs and COP, spend 15 minutes getting back. Total estimated distance of 3.5-4 miles.

    The Disclaimer: Paper mini-maps were distributed to give the PAX a visual of the route and hopefully avoid having the workout turn into a search party.

    The Trip There: Steady run/jog by all PAX. T-claps to Side Effects on being the pace car. T-claps to Shorty for the EH with Ragin Cajun and hanging with him for the run. PAX trickled up to the trail entrance, planked up to wait for the six. T-claps to Side Effects for burpees.

    The Journey Inside: Start running the trails which are well defined and lined with packed mulch, making for an optimum running surface. After a near wrong turn and a few cobwebs to YHC’s face, we hit the bottom of the mountain for a quick plank to let the PAX catch up, then ascended up the terraced incline to the peak aka Laborde Lookout. Caught our breath before a quick COP: 30 Knee-Ins on the benches (aka Ledge Crunches?) at top OYO, run to bottom of hill for 30 IPW, run back up for 30 more Knee-Ins (no room for Burpees plus the mesh decking at the top is not good for ground exercises). YHC was considering more for the COP but wanted to make sure the PAX had enough fuel in the tank to get back to the flag. Mosey down adjacent trail to the bottom, zig zag a ways to the entrance for another quick plank&wait. YHC then tried to drum up some inspiration for the PAX with a mountain climbing quote that he read via Google: “Getting to the top of the mountain is optional, getting down is mandatory”

    The Trip Back: Surprisingly, we were a minute or two ahead of schedule which meant a steady mosey back would allow the faster PAX to make a lagniappe loop around the track. T-claps to those who mustered up the energy to do so. Trickled back to the flag where we sealed the deal with 10 burpees.

    While this wasn’t the most intense workout in F3 history, YHC got the vibe that the PAX enjoyed the variation which still had the running and cardio theme of the Tuesday Stomp.

    COT included prayer for the victims in Orlando, safe travels for those on trips, and for those battling illnesses.

    A good morning was had by all.

    Tool

  • Rock City Crater Fest

    Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:

    M – Mountain Climber x20 IC
    O – One Legged Burpees x5R x5L OYO
    N – Nolan Ryan x10R x10L IC
    D – Dancing Chilcutt x20 IC
    A – Air Sqaured x20 IC
    Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)

    Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:

    Shoulder Press IC x20, x15, x10
    Curl IC x20, x15, x10
    Row IC x20, x15, x15
    Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)

    Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.

    Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
    There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
    Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
    Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)

    Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:

    Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
    Flutter Kicks IC x25
    Rock Crunch Press IC x10

    Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.

    Thanks for letting me lead.

    Tool

  • Wednesdays are Booming

    Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:

    SSH x30 IC
    Windmill X15 IC
    Arm Circle X15F, X15B IC
    Goof Balls x15 IC
    Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill

    Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
    Pull Ups x10
    Box Jumps x10
    Dips x10
    Low Slow Squats x10
    Monkey Bar Pull Ups x10
    IPW while waiting (in lieu of planking)

    Rinse and repeat.

    Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:

    Hip Slappers X25 IC
    Calf Raises x25 IC
    Hip Slappers x20 IC
    Calf Raises X20 IC

    YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.

    Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:

    Flutter Kicks x25 IC
    LBC x25 IC
    Plank Rolls x15 IC
    Russian Twists X20 IC
    Iron Cross x10 IC

    Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.

    COT and usual announcements.

    T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.

    Tool

  • Cutting the cord – F3 Northshore is flying solo!

    It started early for the Southshore guys at 5:40am when we met on Causeway to fill up the clown car. Surprisingly all three of us were actually early which was odd since two of the guys (no names mentioned) are known for occasionally rolling in hot at the last minute. We headed northbound in route for the Mandeville Lakefront, which YHC had heard good things about and was looking forward to checking out. Minutes before pulling up, Hawg, RY, and YHC finalized our plan for the joint-Q workout which would included some Q-schooling and suggestions on how to lead. Also, this was the last of 6 Saturday workouts that were Q’d by members of F3 NOLA so this would concluded the launch assist from the guys on the Southshore. After the disclaimer, F3 Northshore was introduced to “Sudden Change” which typically includes 10 burpees whenever the QIC feels the urge to hear groans from the crew. After cranking out the burpees, we were off in a mosey for the Warmup COP:

    SSH x20IC
    IPW x20IC
    Low Slow Squat x20IC
    Peter Parker x20IC
    Monkey Humpers X20IC
    Topped it off with a Sudden Change – 10 Burpees

    Mosey down the Lakefront and circle up for some Dirty McDeuce lead by Relectant Yankee:

    Round 1: Merkins, Parker Peters, Squats, Plank Jacks (all x12 IC)
    Run to bridge and back
    Round 2: Iron Cross, Staggered Merkins Left, Mat Jumps, Staggered Merkins Right (all x12 IC)
    Run to bridge and back
    Round 3: Dying Cockroach, Wide Merkins, Squat Jumps, ???
    Run to bridge and back

    T-claps to RY for explaining the cadence count in detail. Sweat was really flowing at this point. T-claps to Hawg and Chewy for setting the bar. After a countdown and some mumble chatter about guys purposely botching and delaying the count, we lined up for a few rounds of Tyson??? led by Hawg. This consisted of running to the designated tree to complete 10 reps of selected exercise, running to second point for 10 more reps, running back to first point to finish off with 10 more reps, then running back to starting line to plank and wait for the PAX. Hawg had different members of the PAX select the exercises.

    Round 1: Chewy – Burpees (go hard or go home) 30 total
    Round 2: EIEI – Russian Twists (IC count OYO) 30 total
    Round 3: Nacho – Handstand Kicks 30 total
    Round 4: Green Mile – Iron Cross 30 total

    Quick countdown to catch our breath and mosey back toward the flag. Detour for a round of Sudden Change – 10 Burpees. This were extra fun given the fact that stickers were everywhere in the grass. #lagniappe

    Mosey to the flag with a minute to go so we knocked out a round of LBC x15IC compliments of Green Mile. Time was up.

    COT included naming FNG-Danielson who posted after being EH’d by the PAX last week at the Lakefront. T-claps to the guys for the good recruiting….F3 Northshore has the potential to really grow and make a bunch men healthier and stronger. Good luck on launching the third weekly workout. T-claps to Chewy for closing out with the prayer.

    It was a good way to start the day.

    Tool

  • Okwata Just Got Real

    Good things happened at Okwata on Thursday am. It started a bit earlier than usual when YHC and Shorty got out there at 5am to install the pull up bars on the picnic shelter that we had previously decided would suit our needs. Okwata is a great site but that is one of the only things it lacked to make an ideal AO…problem now solved. After a little drilling and zipping in some screws, we now have three solid pull up bars near the fountain. We were a bit worried the levee board police or NOPD might drive by and see the lights as we were working so we had a bogus sorry…”we were hired by the mayor’s office to install them as part of a citywide fitness initiative.” Luckily it didn’t come to that and hopefully they will remain up there for many workouts to come.

    Install was finished just in time to get our sweat on so after the disclaimer, our PAX of five moseyed the usual loop around the MG fountain with a some high knees and backpedaling thrown in for good measure. Circled up on the grass for a warmup COP:

    SSH x20IC, Windmill x20IC, Imperial Squat Walker x20IC, Peter Parker x20IC, Plank Jack X20IC

    Mosey to paved area on the seawall for a few rounds of progression exercises using the circular concrete planters:

    Round 1: Bear Crawl Suicides using the 5 planters. Start at the line in the concrete, bear crawl on right side to first planter, stand up, loop around and run/sprint back on left side. Rinse and repeat until all 5 planters have been conquered. (that last long stretch really had the sweat flowing)

    Round 2: Tuck Jump Suicides using the next 5 planters. Start at the line, run/sprint to back of first planter, complete 2 tuck jumps, run/sprint back. Rinses and repeat with untill all five planters are done, increasing tuck jump x2 each time (2,4,6,8,10=30 total)

    Mosey to next cluster of planters for:

    Round 3: Inclined Merkin progression using the 8 concrete planters. Start with 2, move to next one and increase by two each time. (2,4,6,8,10,12,14,16=72 total reps)

    Mosey to next cluster for:

    Round 4: Ledge Crunch (knee-ins?) using the 3 concrete planters. Start with 10, then 20, then 30. 60 total

    YHC wanted to hit the next cluster for dips but time was limited so a mosey across the street to backpedal the inclined stretch where Canal Blvd goes up the levee. Mosey on top of the levee and down to the picnic shelter to test out our new hardware. Split in two groups to do pull-ups (group 1) while group 2 run up levee to other side and back as the timer. Rinse and repeat with each PAX doing two rounds of each exercise.

    Mosey back up to the top of the levee with just enough time for some core work. Line up facing the lake to what would be a dealer’s choice round of Mary (this is out of Griswold’s playbook…thanks Griz) with each PAX choosing and leading an exercise.
    Douille – Dying Cockroach x20IC
    Rudy – Russian Twist x23IC (those last three were brutal)
    Shorty – three part leg crunch?? x10alt, x5R,x5L
    Tool – Plank Roll – alt R&L x20IC
    Surge – Aquaman x20IC

    Mosey back to flag for usual announcements and COT. It was a great morning to be outside making ourselves stronger. The picturesque scenery along with the breeze off the lake make Okwata a great AO. T-Claps to Douille for making the drive across town from the river to the lake….please let the other Uptowners know they don’t need a passport and the journey isn’t all that bad.

    Thanks for letting me lead.

    Tool

  • 610 Stomp #37

    Six men gathered in the pleasant City Park gloom for our usual Tuesday run w/lagniappe. After having a modest PAX of two last week, it was nice to see a few more guys this week, especially Beetle from Atlanta. The workout de jour was a thirty minute run followed by speed work on the track. So off we went, 15 minutes out along the Bayou St. John route and 15 minutes back. Most turned around at Dumaine St. or Orleans. T-claps to those who cranked out burpees every six minutes. Reconvene at the track for some sprints. Lap 1: sprint 50M, walk 50M, rinse and repeat till done. Lap 2&3: sprint 100M, walk 100M, rinse and repeat till done. No time left for lap 4. Mosey to flag to seal the deal with 10 burpees. Sweat was dripping so we must have done something right.

    COT included prayer for The Phillips family and Boudreaux’s mother-in-law.

    Tool

  • No Whiskey-Dicking Around

    Fifteen faithful PAX of F3 NOLA steadily trickled in Audubon Park this am for the usual Wednesday sweat fest. This was YHC’s second Q at the Birdcage and had been kicking around a few new ideas. With April being the peak of festival season, YHC thought it was only fitting to have a core focused workout to help offset the crawfish, beer, cracklins, and cochon-de-lait poyboys that so many of us indulge on. After contemplating “45 Minutes of Mary”, it was decided we would take a slightly different approach by rounding out the core work with a few other things. A minute before take off, YHC shared some lingo from the F3 Lexicon to hopefully motivate the troops and encourage everyone to give it 100%: WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.” This was followed by some mumble chatter which concluded modifying an exercise is way more legitimate than the aforementioned action.

    Usual disclaimer and off in a mosey to the field for a Warmup COP:
    SSH IC x25
    IPW IC x25
    Crab Taps IC x25
    Up Downs x15

    Head to goal post and split off in four stations, rotate w/two rounds each exercise:
    Peek-a-Boo Pull Ups
    Monkey Humpers
    Burpees (8 was the timer)
    Squats

    Mosey to the zoo entrance to pair up next to a concrete post:
    PAX #1: Inclined Hip Slappers (feet on top of post)
    PAX #2: Neutral ground loop (timer) – run first half, backpedal second half (approx 240yds total)
    Rinse and repeat with each PAX doing two rounds

    Gather near the circular legde for:
    PAX #1: Ledge Crunches (these brought the burn)
    PAX #2: Run neutral ground loop (timer)
    Rinse and repeat with each PAX doing two rounds

    Line up on neutral ground for a Mary themed Indian Run/Crawl:
    Round 1: LBT while last two bear crawl to front
    Round 2: Russian Twists while last two run to front
    Round 3: Flutter kicks while last two run to front
    Round 4: Penguins while last two bear crawl to front
    Round 5: Plank while last two run to front
    Round 6: LBC while last two run to front

    Time was almost up but still managed to squeeze in a sudden change: 10 Burpees

    Mosey back to the flag. YHC once again read the F3 definition of Whiskey-Dicking for the latecomers and thanked the PAX for not falling victim to such actions. Many of us are guilty of occasionally lagging on an exercise or skipping a few reps but need to try to stay focused and dig deep to make ourselves stronger. Thanks for giving me the opportunity to lead.

    Tool

  • Rock City Meets Block City

    Ten men posted in the misty gloom of City Park this morning to better their bodies and minds. YHC had the Q and had been kicking around some wacky ideas for the workout. After much analysis throughout the week, it was concluded that we would merge the Monday Rock City workout into Saturday. The one glitch to this plan was the City Park AO lacked the necessary boulders needed to duplicate Rock City, which was something we would overcome. After planting the shovel flag and the usual disclaimer, we were off in a mosey to the Great Lawn. Just before circling up, YHC noticed a crisp $5 bill laying in the grass and scooped it up for the coffee fund but somehow it later wiggled it’s way out of YHC’s pocket, most likely during the wife pleasers or block crunches.

    The Warmup:
    SSH IC x25
    Arm Circles IC x25
    Windmills IC x25
    Plank Jacks IC x25
    IPW IC x25

    Mosey to the ledge by the sculpture garden for Box Jumps x15 OYO then mosey to Roosevelt Mall for some quality time with masonry objects. YHC had staged his truck loaded down with concrete blocks so down the tailgate went and out the blocks came. Each PAX gloved up, grabbed a block, lifted it overhead, and walked out to the adjacent field for some fun YHC explained that this would be a learn-as-we-go type of deal so rep counts would vary and the need to modify technique and speed may be necessary.

    Block Party – Round 1 (all w/Blocks):

    Row IC x20
    Lunge Twist Left IC x15
    Curls IC x20
    Lunge Twist Right IC x15
    Overhead Press IC x15
    Squats IC x20
    Curls IC x15
    Block Swing (between legs) IC x15
    Merkin w/RH on block OYO x15
    Side Jumps over block OYO x15
    Merkin w/LH on block OYO x15

    Break from circle to pair off for:
    PAX #1 – Farmer’s Carry of both blocks to hill (50yds), knock out 5 Burpees, and Farmer’s Carry back while
    PAX#2 cranks out LBCs (total was around 60-80)

    Block Party – Round 2 (all w/Blocks):
    Ground to Overhead Lift (L to R) IC x15
    Tempo Step-ups on block IC x20
    Ground to Overhead Lift (R to L) IC x15
    Curls IC x15
    Squat Press IC x12
    Curls IC x12
    Squats IC x15
    Merkin w/RH on block OYO x10
    Side Jumps over block OYO x10
    Merkin w/LH on block OYO x10

    Break for quick hydration and line up on Roosevelt Mall for a 3/4 mile Indian Run.

    Mosey back to field for:

    Block Party – Round 3 (all w/Blocks):
    Cockroach Crunch w/Block (on six, legs up, block on chest, sit/lift up to touch block to shoes) IC x15or20?
    Wife Pleasers w/ feet on block IC x25
    Plank hold w/ right elbow on block and left leg up
    Plank hold w/ left elbow on block and right leg up
    (Time expired at this point. YHC wishes he would have done the Russian Twists w/block and also Knee-Ins w/ block…maybe next time)

    Mosey to flag for the usual announcements. T-claps to Bubba who posted solo in the rain on Thursday AM…great dedication. YHC informed the PAX this April makes one year of his involvement w/F3. Thanks to everyone for pushing me to get stronger and healthier. T-claps to Amnesty for EH-ing me on that rainy Saturday morning last year for a dose of Duck Diarrhea. It was so lovely I’ve been coming back ever since. Prayed for those with illness and injuries. Also prayed for an end to the recent uptick in violence in our community along with the victims and their families affected by violence. Ended with a tidbit that YHC came across: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

    Thanks for letting me lead.

    -Tool

  • 610 Stomp #34

    Five men fulfilled their anti-fartsack commitment to meet in the City Park gloom for the usual Tuesday fix. There was a bit of humidity in the air so it was apparent this was going to be a sweaty one. YHC had to fill in for the schedule QIC since he was down for the count. This would be a player’s choice option of six minutes of running combined with a minute of either burpees, sprints, walking, or continuous run. After the disclaimer, we were off and anticipating Hawg rolling in hot but that was wishful thinking. The PAX was Moss St. bound and stayed together till the first six minute mark where YHC and Rudy broke off for burpees while the others forged ahead. From there the PAX spread out a bit and later turned around at different points. The good thing about the Moss St. route is there are unlimited options on distance for those who want to go beast mode (top of overpass) or those who are having an off morning and need to cut it short. All finished in just under the allotted 45 minutes with 3-4+ mile runs. We sealed the deal with the obligatory 10 burpees at the end.

    Definitely a good way to start a Tuesday. T-claps to Rudy for showing up the youngsters by cranking out 10 burpees at each stop. Prayed for Amnesty’s boss w/stomach cancer along with intentions for the Smith family and an end to violence in our community.