F3 New Orleans

Author: Tool

  • Mondays Belong To The Go-Getters

    “Mondays belong to the go-getters”  -quote from Google

    No better way to start the week than a workout at Rock City, unless you’re allergic to rocks then you can go to Audubon where I’m told they occasionally break a sweat.  Seven veteran F3 gurus posted in the heart of Old Metry  where we were greeted with frigid yet pleasant conditions, perfect for sharpening some iron.  YHC assumed the rocks would be extra cold so he planned on working in a mix of various exercises as to keep the PAX’s blood flowing and hopefully avoid frostbite to the hands.

    Disclaimer then the customary mosey toward the rock pile and the warmup COP:

    SSH x20, Hacky Sack x10, Arm Circles x20, Windmills x10, Inchworm x20, Goofballs x20 (these were extra goofy, T-claps Bogey!)

     

    Grab a rock and mosey out to the track.  Circle up for:

    Curls x20

    Lunge x20 (without rock…had to give the hands a chance to thaw out)

    Shoulder Press x20

    Row x20

    Lunge x20

    8 Count Rock Builder x10 (curl, squat,curl, press….which YHC botched up a time or two)

     

    Next up, a lap around the track, running the turns and backpedaling the straightaways.  Wait, there’s more…a pitstop for Dips x20 at the benches on each side.  Once back, grab your rock for 8 Count Rock Builders x10 OYO.  Rinse and repeat.

    Next up would be a new circuit to try out, courtesy of Men’s Health.  This would include 3 exercises (SSH, Squat Jumps, Merkins), 6 reps of each OYO, as many rounds as you can in 3 minutes.  YHC thought it would help with accountability to call out your count at the end of each round.  There would be a 60 sec rest period in between each round.  As we started round one, it became apparent this would be a doosey.  Rounds 2 and 3 got even tougher but the PAX dug deep and made it happen.  T-claps to those in beast mode that “lapped” YHC.  We completed (3) 3-minute rounds and it was time to head back to base.  Hawg (and others?) seemed intrigued by this workout and implied we may have to do it again in the future.  Men’s Health calls it The Lean Traveler Workout (https://www.youtube.com/watch?v=_CYLd7nmpAI) but I’m sure we can come up with something cooler if it makes a reappearance.  I’m sure some would be content if we never did it again.

    Grab your rocks, start walking back, and as an added bonus (yes, there’s more) crank out rock curls and/or shoulder presses on the way back to the rock pile.  T-claps to the manly PAX that kept their rocks moving.  Mosey to the flag to call it a morning.

    COT to seal the deal.

    Announcements included:

    F3 Baton Rouge is getting up and running.  We need guys to post on Sat mornings there (7am Highland Road Park) for the near future.  It is on the eastern side of BR and only an hour or so from NOLA.  Spread the word with any friends and family up that way.

    F3 Christmas Party on Dec 19th.  Be there or be square.

    Need Q’s for upcoming workouts.

    Moleskin:

    -YHC was the youngest one out there today.  Where were all the young bucks this am?

    -The seven PAX that posted are all F3 veterans….we need some new blood in the mix.  Gotta keep the FNGs coming out.

     

    Thanks for the opportunity to lead.

    Tool

     

     

     

     

     

  • Better To Roll In Hot Than Not Roll In At All

    Another fine Wednesday in City Park with F3 crew.  Nine men beat the fartsack and made their way to the shovel flag on Roosevelt Mall.  Ideal temp of low 60’s and pleasant conditions for a hump day beatdown.  YHC got word that a few guys would be running late so we altered the warmup.  Here’s what we did:

    Meander over to nearby neutral ground for pre-thang while we wait on those rolling in hot.

    • SSH x30
    • Hill Billies x30
    • Arm Circles x20
    • Windmills x10

    Mosey to the practice track and line up for:

    • Burpees x10, just to make sure everyone was awake
    • Bear Crawl from line to grass (approx 20-25yds), Crawl Bear Back
    • Lunge Walk there and back
    • Crab Walk there, Backwards Crab Walk back
    • Bear Crawl, Crawl Bear

    Long Mosey to The Foundry for a 5 station circuit:

    • Pull Ups
    • Squats
    • Body Rows
    • Crossfit Burpees x10 (Timer)
    • Rosalitas

    We knocked out three rounds of this with burpees reduced to x8 in last round.  Some good mumble chatter included a little Catholic league smack talk along with a random sandpaper joke courtesy of Bogey.

    Re-position and regroup for 3 new stations for two rounds of:

    • Hanging Knee Ups on monkey bars
    • Bench Dips
    • Flutter Kicks (Timer) x80(40R,40L) on round 1, x60 on round 2

    Some mumble chatter about getting close to going over on time so back to base we headed.  T-claps to Cowbell, Triple Shift, and Bogey for pushing hard on the final run.  Total distance on the running was approx 1.15 miles.  YHC’s shoulders and arms are sore as I type this so hopefully our stop at the Foundry was productive and built a little muscle.

    Announcements included the Troubled Waters obstacle course this Sat, Mothership this Sat, and a few upcoming races.  Closed out with COT and shout out to the sky Q.

    Tool

     

     

     

  • PAX Aplenty at Turkey Day Race

    Strong F3 showing at The Turkey Day Race this morning with 15+ PAX, some regulars and some occasional gloomers.  This 5 mile race had been kicked around in the CSAUP mix for a while and after seeing a bunch of F3 shirts representing YHC felt it constituted a backblast.  Mother Nature gave us chilly yet perfect running conditions which made for some great times with the PAX.  T-claps to Da Parish for posting earlier at Okwata then getting his PR in the race…way to man up!  Also, T-claps to the PAX that had their 2.0s out there and exposing them to the world of fitness.  Some good F2 was had before, during, and after the race along with a few 12oz curls thrown in for good measure….who knew peach beer actually tastes decent.  No COT at the end since the PAX were all scattered.  Definitely a good way to start Thanksgiving Day, and the race proceeds benefit Spina Bifida of New Orleans so it’s a double win!

    Tool

  • Four Legged Fartsack @ Stomp #117

    Nine Pax were treated to a cool and crisp morning in City Park, perfect for the usual Tuesday run + lagniappe.  Puddles had signed up for his VQ but couldn’t make it so after playing eenie meenie miney mo with the PAX it became apparent I’d get stuck writing the backblast.  T-claps to Fracsac for bringing FND Pace Car since the previous memo stated it would be a four-legged friendly beatdown.  Also, T-claps to Heisenberg and Da Parish for a pre-thang run and getting some extra miles in.  And right before take off, Shorty surfaces from the gloom for the koter…along with a shovel flag that hasn’t seen the light of day in months.  YHC had to quickly come up with a game plan so after taking a quick poll from the PAX, it was decided we’d run 40 min (20 out, 20 Back) at your own pace along the Bayou route and reconvene at the flag for the finale.  We took off with the crew drifting off in a few groups, many of us enjoying some good F2 along the route.  Distance covered should have ranged between 3.5 to 5 miles.  Once back at base, we knocked out (4) one minute rounds of high intensity cardio/core exercises: burpees, semi-circle mountain climbers, plank jacks, and low country crab.  This was cause for some grumbling by those that wanted to get off easy with LBC’s or hopscotch.

    Caped it off with a COT.  T-Claps to Jingle Vader on his 250th post of the year!  If posting=manliness then you’re at least five times the man that Shorty is.

    Great way to start a Tuesday.

    Tool

  • Cinco Stompo – #113

    Twelve hours prior to post time for The Stomp, the Q list had an empty slot so YHC grabbed it as to avoid the “who’s on first?” routine in the gloom.  As our PAX grew to five, we were off in a mosey to get our usual Tuesday running fix.  Here’s what we did:

    Run the bayou route, 15 min out and 15 min back.

    Once back at the track, run as many laps as possible until 6:08 on the dot then meet in the infield for a COP.  In lieu of 6 Minutes of Mary, we opted for Cinco de Cardio which included 5-1minute intervals of cardio packed exercises with an 8 second transition period in between.  This was a timed tabata-like routine going all out with the following exercises: up downs, semi-circle mountain climbers, red bull low country crabs, plank jacks, and burpees.  Judging by the lack of mumble chatter this proved to be a doozy.

    Mosey back to VSF where time expired.  COT to seal the deal.

    Great way to start a Tuesday.

    Tool

  • Wisner Mountain – Stomp #111

    “I just felt like running” – Forest Gump

    The 111th Stomp took place this morning, and 9 brave men were there to enjoy it.  The gloom graced us with lots of humidity and a lack of wind had the PAX really fired up to embark on a long mosey.  Welcome Jiffy from F3 Birmingham who is in town for a few days.  Rumor had it we were going to conquer the newly opened Wisner Overpass, so after briefing the PAX on the route and the usual disclaimer, we were off and on our way to the east side of City Park.  Here’s what we did:

    Leg #1:  Mosey at your own pace from the flag on Roosevelt Mall to the foot of the Wisner Overpass.  Approx 1 mile.

    Leg#2:  Run at your own pace up and down the overpass on the pedestrian lane and once on the north side, veer left on the service road along Bayou St. John for approx 100+yds, turn around at the stop sign and head back across the overpass.  This made for an approx .85 mile loop.  The goal was to run this loop (full or partial) multiple times until approx 6:05ish.  T-claps to the guys in the front PAX for knocking out three full loops plus some lagniappe.  Others knocked out 2 and some change.  The inclines seemed long and a tad brutal but nothing the PAX couldn’t handle.  The absence of breeze allowed us to really take in the all so pleasant aroma of steamy swamp mud from the bayou and carbon dioxide from the interstate below.  YHC got the impression the PAX was pumped up when we got to the bridge and glad when we departed.

    Leg #3: Backtrack leg#1 and head back to the flag at you own pace.

    Most guys covered between 4-5 miles total.  I think a few could have probably gone 5+ if YHC had mentioned prior that there was no need to wait at the start/stop of each leg….sorry for the mixup.   Either way, those guys kept busy with core work while waiting for the six.  Apparently JV’s watch was not in sync and made him tardy at the end but we’ll give him a pass since he’s posted 200+ times this year.

    Closed out with a COT and prayer.  Thanks to those who posted and continue to push each other.

    Tool

     

  • Pre-blast for Wisner Overpass Christening

    Calling all runners of F3 NOLA….we will be running the Stomp tomorrow (Tues) and are trying out a new route.  The plan is to christen in the newly opened Wisner overpass which has a 12ft wide pedestrian lane separate from the vehicular lanes.  It’s safe, well lit, and as smooth as Bogey’s vocals.  For those that may be unfamiliar with the Tues Stomp, we meet on Roosevelt Mall at the usual time (5:30am) and typically focus on running (at your own pace) with some occasional lagniappe thrown in.  Tomorrow will be all running with the following plan, broken down into three sections:

    Leg#1:  Approx 1 mile OYO.  Mosey down Roosevelt Mall, veer left at the museum, left on Enrique Alferez Dr. towards Christian Brothers School, right on Freidrichs Ave., left on Wisner sidewalk on Bayou St. John side, zig zag around grassy area currently awaiting new paved path which will bring you to the foot of the Wisner Overpass.

    Leg#2: Approx .8mile each loop OYO.  Despite the “No Pedestrian” sign, there should be plenty room to walk/run through….no worries about ignoring the sign since many people have been using it including the area council member tweeting a photo with people on the overpass.  Each loop to include a run over the bridge, once at the bottom, veer right on the “service road” near the bayou, run approx 100 yds to the end of the service road near stop sign, run back (along Wisner shoulder or ??) then back over bridge.  That should be approx 0.8 miles and can be modified if needed.  The goal is to run as many loops (full or partial) before having to make the journey back, most likely around 6:05-ish.

    Leg #3:  Approx 1 mile OYO.  Backtrack Leg#1.  You can also mix it up by cutting through to the paved track going around the City Park Festival grounds.  Either way should be the about the same distance.  Aim for being back at the flag by 6:15.

    We can alter this route as time goes on, or abandon it if it’s too vanilla.

    If you don’t enjoy running, you can still post and just do burpees at the flag for 45 minutes.

    See you in the gloom.

    Tool

     

  • Staying on Track

    “The only bad workout is the one you didn’t do” – Author unknown 

    Another strong turnout with the PAX this Saturday.  T-claps to Worms for EH-ing a FNG and also to Coxswain for bringing his pops.  T-claps to Rudy for a pre-thang mosey along with joining us for a COP and giving us a taste of classic Rudy before ducking out to help the in-laws.  YHC had been kicking around several ideas and settled on a few themes for the day.  Theme #1 would center around October being the awareness month for both Down Syndrome and breast cancer.  YHC’s 13yr old son was born with Down syndrome, also known as Trisomy 21, which is a genetic disorder caused by the prescense of a 3rd copy of chromosome 21.  This meant 21 would be our number of the day.  We would also acknowledge awareness for breast cancer by adding in a few rounds of burpees as part of the “Burpees for Boobs” initiative led each October by the Spartan Race.  After the disclaimer, Here’s what we did:

    Mosey to grass area in front of sculpture garden for the pre-thang.

    SSH X21

    IPW X21

    ABE VIGODA X21 (this progressed to windmills due to heckling from Rudy)

    ARM CIRCLEs X21

    BURPEES OYO X21

     

    Then a briefing to the PAX on theme #2 which would involve a mosey around the 1.8 mile loop of the City Park amusement train tracks with stops along the way.  By paralleling the tracks, this would lay the groundwork for our “staying on track” theme with some related inspirational quotes courtesy of Google.  There were opportunities to modify the distance and the PAX planked to wait for the six at each stop.  After starting the mosey near the tracks by the sculpture garden, the rest of the workout went as such:

    Stop #1 – Refinery for a 4 minute, 4 exercise OYO circuit

    PULL UPS X21

    BODY ROWS X21

    SQUAT JUMPS X21

    BOX JUMPS X21

    “You only fail when you stop trying” 

     

    Stop #2 – Prison Bars aka Tool Wall

    CALF RAISES x35IC (keep ’em guessing)

    HIP SLAPPERS x21 IC

    CALF RAISES x30IC

     

    Stop #3 – RR Crossing

    LUNGE WALK to first light pole

    CRAB WALK to second

    LUNGE WALK to third

    CRAB WALK to fourth

     

    Stop#4 – Grass stretch near CP Ave.

    BEAR CRAWL approx 30yds to oak tree

     

    Stop #5 – Water Fountain

    Plank and wait

     

    Stop #6 – The two pedestrian bridges

    Partner up with PAX#1 running over bridge, BURPESS x10…for the ta-tas, run back over on second bridge

    while PAX #2 alternated between TIN SNIPS and LBT

    “You gotta hustle for the muscle” 

    YHC hoped to work in 3 rounds of these but had to cut it short with 2 rounds due to lack of time.

     

     

    Stop #7 – RR Crossing on the far end of the field from where we started.

    “Even if you are on the right track, you will get run over if you just sit there” 

    Line up at first light pole for said exercises and mosey to next with decreasing reps at each one.  This was an OYO circuit intended to be a brutal grand finale with 10 stops but had to be cut short.  The altered version included:

    CROSS FIT MERKIN x20,  GROINERS x20 at first light pole

    CROSS FIT MERKIN x15,  GROINERS x15 at second light pole

    CROSS FIT MERKIN x10….time expired around this point so back to flag to call it a day.

     

    COT: 

    YHC also read the following: “During Down Syndrome Awareness Month, we celebrate the significant contributions that people with Down syndrome make to their families, to their communities, and to our Nation.  We also salute the family members, caregivers, medical professionals, and advocates who have dedicated themselves to ensuring that these extraordinary people enjoy lives filled with love and increasing opportunity.  As a result of these remarkable efforts, people with Down syndrome are living longer, more enriching lives than ever before”.  – part of a statement released by The White House this earlier in the week

    We also capped off the train track theme with YHC mentioning the importance of “staying on track” in life.  This was inspired by the loss of a good friend 6 weeks ago who let his life and health get off track.  None of us are immune to slips and stumbles in life so it’s always good to strive to stay “on track” and keep those people close to us “on track” as well.

    Name-o-rama along with a welcome to FNG’s Bubble Wrap and Lasagna.

    Moleskin:  YHC was hesitant to structure a workout around a long run like this, never knowing when/if some “non-runners” may show up.  I rolled with it even though a few of the new guys mentioned they’re not crazy about running.  Gladly, there were a few shortcuts that allowed for modified distance and they still seemed to get in a solid beatdown.  T-claps to Yankee, Walleye, and others for making sure that “no man was left behind” and keeping the rear PAX company.  At times, I was occasionally the last guy in a mosey and was always appreciative of those that scaled back on their run to make sure to push me on mine.  Now that I’m a little better shape than my early days with F3, I now find it very rewarding when I can reciprocate that favor to newcomers and strive to make sure they are felt both welcome and motivated.

    Thanks for letting me lead.

    Tool

  • Stomp #109 – Upify If You Please

    How many running routes can F3 NOLA find to keep the 610 Stomp interesting?  Well, not sure what the answer is but lately the PAX has become fairly creative.  The Cowbell Loop, The Milkman Special, The Shorty Relay, etc have all been recently implemented.  The good ole Bayou St. John Route and/or the practice track always brings the sweat but these other hybrid courses allow for some new scenery and altered challenges.  YHC had been kicking around a few new routes but the tricky part is allowing for modified distances/speeds without breaking to PAX up too much.  So when the PAX trickled in we carefully monitored the time (as per RY’s email) and gave the disclaimer at 5:30 sharp.  Here’s what we did:

    Mosey as a group to the Museum.  (.58 mi)

    Three laps OYO around the Big Lake track (.75 mi per lap) and modify the lap count down if needed…or “upify” if you please.

    Then OYO speedwork on the Lelong Dr. loop (.40 mi each lap) with alternating speed every two light posts from reg mosey to brisk run/sprint.  As many laps until 6:10am hits.

    Then mosey back OYO to the flag (.58 mi)

    Approx 28 seconds left so just enough time for 6 Burpees.  Any more or less may have earned us a sanction from the nantam.

    Some good F2 chat was had during the first few laps.  Total distance covered was around 3.5-4.5+ miles.  T-claps to Hawg for pushing hard on lap three of the speedwork.  Great to see a PAX of 8 on a Tues.

    COT to cap off the morning.

    Tool

  • Let’s Get This Over With

    The extra steamy gloom and lack of breeze on Wednesday at The Foundry made for an aura that screamed “let’s get this over with.”  Handful of regulars trickled in along with a kotter from Beans…t-claps!  Nothing too crazy in store, just a mix of old and new stuff.  Here’s what we did:

    Disclaimer and mosey to the practice track for the pre-thang COP:

    SSH x20

    Abe Vigoda x20

    Inchworm (stationary) x20

    Goofballs x20

    Bear Crawl approx 20yds, Crawl Bear back

    Crab Walk forward 20yds,  Crab Walk backwards

     

    Next up, Mosey to The Foundry for a few rounds:

    Pull Ups AMRAP

    Freddie Mercs AMRAP

    Body Rows AMRAP

    Groiners x15 (Timer)

    Hanging Knee Ups AMRAP

    Lunges AMRAP

    Rinse and repeat

     

    Meander to the museum steps for a little something pulled from the F3 exercise database:

    Stairway to Seven – (start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top).  The PAX dug deep on these and there was plenty of sweat puddles blotched the concrete in front of the museum.  We capped off our time there with some Mary consisting of: LBCx25, Wife Pleasers x15, Penguins x15.  YHC intended to throw some dips in the mix but dropped the ball.

    The PAX then got into line formation for a Scout Run (cousin to Indian Run) back to base.

    COT included a few of us feeling the wrath of a nearby colony of fire ants.  T-claps to Walleye for leading the prayer while YHC did a round of foot slappers.

    Always a great way to start the day.

    Tool