F3 New Orleans

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  • HardCORE in the Foggy Dew

    RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.

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    The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.

    WARM O RAMA

    15xs IC:

    Cherry Pickers

    Arm Circles (forward 10/reverse 10)

    Imperial Walkers

    Torso Twists

    High Knees

    Slow Squats

    20 Merkins OYO

    THANG

    Mosied to the Gazebo for:

    20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8

    Image result for bay city scissors

    25 Irkins on the sea wall

    20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)

    Mosied to the far side of the fountain for:

    Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise

    25 Dirkins

    Partner up for:

    While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)

    25 Freak Nasties

    10 Burpees

    5 Burpees

    20 Merkins

    Mosied back to the gazebo for:

    Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!

    20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands

    Image result for paddy cake push ups

    Mosey back to the flag for:

    25 Ic:

    100s

    Putins

    Little Manny Crunches

    Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles

    30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys

    Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.

    Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.

    Image result for hardcore



  • Run Mountain Run

    37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.

    We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:

    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC

    Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.

    At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.

    We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.

    We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.

    86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.

    Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.

    Walleye

  • We’ll Never Finish in 45 Min….Yep it took 47

    I’ve been talking about it for some time now and had it loaded in my truck; the tractor tire was armor-alled and ready to roll……yet the levee was calling.

    Quick disclaimer and a challenge to push yourself to the limit before giving in. Mosey around the fountain to circle up for the warm up.

    All in cadence:

    Low Slow Squats x 10

    Leg swing left x 12 then right x 12

    SSH x 20

    Scorpion kicks x 10

    Shoulder taps x 15

    Pax moseyed up the levee – Q gave instructions – Indian run, disperse – Repeater 

    – once Pax gets to the front of the line he yells out his choice of an exercise movement then yells disperse – ALL pax runs to either side of levee and performs the  movement x 3.  Each time the next Pax runs to the front and gives the next exercise movement the Pax runs down to either side of the levee and performs the movement x 3 THEN runs up and over to repeat the 1st.  Each time a Pax gives a new movement all other movements are then repeated after running up and over the levee.   Regardless on how you count it…..we ran a lot of levees! 2.8 miles up and over

    This was on the boarder line of insane….and there was a lot of “chirping” by the those normally expected yet every pax pushed through and completed the task.  

    No time to spare mosey to the flags!

     COT

    Count off – Name O Roma – FGN made his presence known with a LOT more details so fittingly we came up with TMI!  He’s a welcome addition to our PAX and will be pushed by Hokie Pokey to make the Uptowner. 

    QIC was no doubt disappointed NOT having time to roll out the tire but none the less proud of the brothers on hand that pushed through!

    It’s a blessing and honor to lead!

  • NKOTB Valentine Run

    Image result for nkotb

    With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.

    20 IC:

    Toe Touches

    Imperial Walkers

    Torso Twists

    High Knees

    Abe Vigodas

    With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.

    Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.

    With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.

    Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.

    I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.

  • 610 Stomp with 11 PAX

    The mumble chatter started the night before with the PAX anticipating a rainy run on this Tuesday morning.  The weather forecast indicated a nearly 80% chance for rain. Well the weather advisors are sometimes wrong, right?

    So 11 committed PAX met at the Stomp for 5:30 ready to log some miles for Run Ranger Run.      After a brief disclaimer, we moseyed along the normal Tuesday morning route up Roosevelt Mall, around NOMA, out of City Park, and around the Bayou and into the City.     20 minutes out and 20 minutes back.

    T-claps to da Cousin for continuing to push. Getting up out of bed and to the workout is the first challenge of the day – keep doing so and you will reach your goals.

    The legend of “Smooth” grew today  – I think he ran into downtown, saw the riverfront, stopped for coffee, and still made it back in less than 40 minutes.  Seriously though – thanks Smooth for setting the bar high for all of us to attain.    Keep pushing us.

    Meet at the flag for a few minutes of Mary – flutter kicks and penguins.  Closed the workout with 10 merkins OYO.

    Count-off, Name-o-rama, and intentions.  Thanks for the opportunity and privilege to lead.

    Keep logging your miles for Run Ranger Run – F3 is represented well by several teams – Keep going strong!!

  • The Wheel

    YHC didn’t invent it.

    Tasked by an ailing Einstein for a substitute Q, YHC went to the Hawg playbook and unabashedly copied a recent Red Friday workout, the Loredo. After a warmup of Seal Jacks, Toe Touches, Windmills, Mountain Climbers, Parker Peters, SSHs, Good Mornings, High Knees, Butt Kicks all IC 10x and some arm circles (golf ball to beach ball and back), YHC led the PAX to the Justice Center for a simple but not easy beatdown:

    AMARP for 30 minutes: 25 air squats, 25 Merkins, 25 Walking Lunges and a 400 Meter Run (don’t tell the PAX the rep count was supposed to be 24 and not 25; YHC is old and cannot read his Winke in the Gloom).

    The PAX managed 7 rounds. Probably would have been 12 had YHC used the correct rep count.

    Back to the trailhead for a balance challenge: stand on the right leg for 30 seconds and then 10 right leg hops OYO; rinse and repeat on the left leg; and then a weird balance exercise that is too complicated to explain but YHC will show you some time.

    Countorama, nameorama and Steve prayed us out. Thanks for letting me sub for Einstein guys, and T claps to you for the hard effort this morning.

  • The Three Caballeros

    The Three Caballeros

    Three Pax came out in the gloom on a comfortable Wednesday morning for a beatdown. The Pax was dressed in hoodies and jackets like they were at an F3 in Michigan or Ohio, but this is the South so the layers of clothes were quickly discarded as the Pax made our way around LaFreniere on this beautiful southern 50 degree morning.

    The Warm-up

    The Pax moseyed from the flag to the large gazebo in the middle of the park for a standard warm-up routine.

    SSH – 27 (it’ll be 28 in October when the Yanks win another title, at least this is what War Eagle told me)

    Hillbillies – 20

    Michael Phelps – 20

    Smurf jacks – 20

    Rocky Balboas – 20

    Imperial Walkers – 20

    The Thang

    The Pax moseyed around the pond and stopped at some open grass for a series of plank exercises when they were encouraged to hold the plank the entire time.

    Merkins – 20

    Plank Jacks – 20

    Annies – 20

    Nolan Ryans – 10

    Stay in plank for a low hold and then a high hold

    The Pax continued their mosey around the pond to the exercise equipment on the Napoleon side of the park and only to discover that some nice man set up cones on the lawn, although the line wasn’t straight they would make for wonderful suicides!

    The Pax ran a standard suicide and then went to the equipment for a trip across the monkey bars ending with 3 pull-ups and then a rotation of incline merkins, step-ups, and hanging leg raises. 15 merkins was the count.

    The Pax repeated the same routine but this time the suicides were animal suicides. We moved down to each cone with a bear crawl, followed by forward a crab walk, then a booboo baby bear crawl, and finally a reverse crab walk.

    After two rounds of suicides and exercises, the Pax ran one more standard suicide and grabbed the cones before running back to the flag.

    Mary

    O Dolly – 15

    Hello Dolly – 15

    Wife Pleasers – 20

    The End

    Count-off, Name-o-rama, prayer…we tried to EH a fellow gloomy exercise fan mid workout hopefully we will see him one morning for some Popeyes.

    Thanks for the discipline and the opportunity to lead,

    RevSox

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo