F3 New Orleans

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  • The Running Ship

    Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.

    First run to the lawn in front of NOMA for the warm-up:

    • SSH x25
    • Peter Parker x25
    • Parker Peter x25
    • Shoulder Touches x25
    • Mountain Climber x25

    Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.

    At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.

    Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.

    • Merkins, Penguins, Squats (YHC struggled mightily with cadence counting). 1 lap.
    • Stagger Merkins, Dying Cockroaches, Low Slow Squats. 1 lap.
    • Stagger Merkins, LBT, Monkey Humpers. 1 lap.
    • Floyd Mayweather, Flutter Kicks, Jump Squats. 1 lap.

    Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.

    Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.

    Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.

    All told, 4.1 miles earned towards RRR this am.

    Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Good Morning, EMOMs

    Early Morning Sunrise

    At 5am, three brave men broke their warm slumber to boldly complete some morning EMOMs (Every Minute, On the Minute).

    We started with some warm-ups:

    • 10 – Hairy Rockettes
    • 10 – Windmills
    • 10 – Cherry Pickers
    • 20 – SSH
    • 20 – Mountain Climbers

    We then mosey-ed over to the track to start the morning EMOMs.

    At each station around the track, we stopped to do 5 minutes of EMOMs.

    Station 1:

    • 5 – Burpees
    • 10 – Toe Touches
    • 10 – Dips

    Station 2:

    • 10 – Merkins
    • 8 – Jumping Lunges (single count)
    • 6 – Broad Jumps

    Station 3:

    • 5 – Derkins
    • 8 – American Warhammers
    • 12 – Donkey Kicks (each leg)

    Station 4:

    • 15 – SSH (single count)
    • 10 – Mountain Climbers
    • 10 – Flutter Kicks

    Station 5:

    • 5 – Imperial Walkers
    • 5 – Imperial Squat Walkers
    • 5 – Imperial Storm Kickers

    We ended the morning EMOMs with some cool-down stretches, name-a-rama, and sweaty ball of man.

    It was a tough set of exercises. But at the end, we all agreed that Master Melvin was a great place to get refreshed for the day.

    All our invited to check out what the Westbank has to offer.

  • Cold, wind & rainy

    Did the usual 15 out and 15 back route but finished at the lawn where we did 8 minutes of 1 lap around with 5 burpees and then 1 lap of sprinting the long straightaways and jog across the shorter horizontal runs with another 5 burpees upon completion of lap. Rinse and repeat this pattern for 8 minutes. Trying to strengthen the heart by confusing it with some interval training. Great work gents! We made it back to flag a few minutes past 615 so we kept announcements brief. It was a great way to start the day. Thanks for letting me lead.

  • Everyone Needs a Friend from St. Bernard

    • Kuch: next, we’re going to do 11’s, but a little different
    • Da Parish: How is this 11’s?
    • K: Well you go back and forth and do a different exercise on each side of the levee like 11’s, but we’re going to do it together.
    • DP: So you don’t count to 11?
    • K: Well, No
    • DP: Those are not 11’s
    • K: Look, I’m new here, okay?

    Cool, dry mornings at Okwata with a hint of a sunrise thrown in truly make the 5 AM wake-up call worth every minute of lost sleep. At 5:30 this morning, as we started out over the dark course ahead, I mumbled out a brief disclaimer and off we went into the 40 degree gloom for a bit of a leg workout. T-claps to Rudy who had already run a couple miles at that point, a decision he may have later come to regret…

    WARMUP

    • IW’s x 24 (everyone always starts with SSH, so we switched it up a little)
    • SSHx25 (a very little in fact)
    • Windmills x 15
    • Parker Peter x 25
    • 5 8-count bodybuilders OYO just for a bit of practice…
    • Mosey across the street and down the lakefront past canal for…

    FIRST EXERCISE

    Route 55, 8-count bodybuilders OUT, Low-Slow-Squats IN

    Route 55 v2, Low-Slow-Squats OUT, 8-count bodybuilders IN

    The nice thing about 8-count bodybuilder is, if you do enough of them, they make burpees feel like side straddle hops. I felt it was important to put this contrast on full display for the PAX in attendance, so we moseyed to the foot of canal for….

    SECOND EXERCISE

    “11’s”

    All Pax do one exercise for one minute on one side of the levee, and then scale the levee together to the other side, where we do another exercise for one minute, then back, rinse and repeat. We managed to get in:

    • Burpees – Monkey Humpers
    • Merkins – Squats
    • Shoulder Taps – Alternating leg lunges
    • Going up forwards got a little dull, so we did the last round Bernie Sanders, and then moseyed to the flag and got back right at 6:15 or so….

    It’s truly a privilege to lead this group.

  • Strangers at the Scramble from all directions!!

    Having talked with Rudy from NOLA on Wednesday he mentioned the Scramble may have a surprise on this Gloom. As the Q cracked his eyelids on this Thursday to the illumination of a strange area code and reading the message he quickly realized the Scramble would indeed have a surprise PAX.. Walking through the park to plant the shovel flag a familiar voice caught my attention. Could it be Captain Sparkles? Following up a recent post at Grandmas House. Or was it Garfield? Having become a staple at the Scramble.. with much joy it was both brothers chattering it up with Water Pik, who the YHC must throwout a T-👏🏻 too for posting and staying consistent even through injury… And with all, was Hot Wheels from Charlotte as Chewy emerged from the darkness to join the PAX.. Respecting the time we circled up to get started and await any possible late arrivals, which indeed we had as Ringo rolls in Hot to join in as we begin warmup..

    Warmup

    All to 15 IC, SSH, IW, Windmills, Scorpion 🦂 kicks and finished with Chewys famous “Ws”!!

    Moseyed our routine path!

      Returned to the park for 2 cycles through the playground equipment.. PAX held plank as 1 did pull-ups (5) and Knee tucks (10) returning to plank as each man cycled through. R/R adding in Freak Nasties (10) as the PAX changed to right arm high, left arm high and reverse planks till completion…

      Countoff, nameorama, COT

      Appreciate the opportunity to lead and for the PAX there to follow!!

      Thank you Chewy for closing us out in prayer and safe travels to Hot Wheels!!!


    • TSUNAMI!

      A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched. 

      Thang:

      Mosey down the block and back to front of Tulane for warm-up:

      • SSH x15
      • Imperial Walkers x10
      • Mountain Climbers x15
      • Merkins x10

      Up Law Rd, right into Johnston Quad

      Four corners circuit work x3:

      • Merkins x10
      • Dips x10
      • Knee ups x10
      • Squats x10
      • 2 more laps around, adding 5 reps to each time (x15,  x20)
      • Mary while we wait for the 6

      The wind and rain are picking up now…the angry, dark sea approaches.

      Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad

      • Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
      • Side step to wall and mosey back, 40 LBCs
      • Sprint to wall and mosey back, 20 LBCs

      Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh. 

      Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.

      Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.

      Better circle up for 10 diamonds. 

      The tsunami is really rolling in at this point.  Starfish and creatures of the deep strewn here and there, covering the manicured campus below. 

      Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10 

      Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?

      • At the Gumbel Fountain:
      • Right leg step ups x20
      • Dips x15
      • Left leg step ups x20
      • Derkins x10

      6:15…the tsunami hits the pax and we’re all dead. 

      COT

      Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee.  It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules.  There are so many un-explored areas in this AO, and today was just a taste.

      Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)

      Until next time, your friend,

      Mariah xo 

    • New Venue at The Gipper


      With the forecast showing temps in the 20’s, the night before, YHC confirmed with PAX about a Pre-Thang mile run to help those with ISI, but also to make sure we were all thawed out for The Thang. YHC was offered a “Clown Car” ride to The Gipper and graciously accepted (Thanks Steve & Shooter).

      Temps actually worked out to be in the 30’s instead. Usual jokes were made about Shooter wearing shorts, no gloves, etc…Seriously, how does he do it?!! Also prior to The Pre-Thang, Einstein shared with the PAX that he had a history of frostbitten hands and feet, growing up in Chicago, but we were all relieved to hear that he never lost any fingers or toes(yet).


      WarmaRama:  Good Mornings, Side Stradde Hops, Wind Mills, Arm Circles, Hill Billies, Imperial Walkers.


      The Thang:
      PAX moseyed over to the rear parking lot of the Taj Mahal, where we performed a modified version of “Bearway to Heaven.”  PAX did Bear crawl suisides of 7 increasing legnths. Bear crawling one way, then lunging back, with 7 decreasing burpees upon each return to the starting point.


      Next PAX moseyed over to the front of the Taj Mahal and circled up around the flag pole. PAX performed a “Fire Drill.” PAX did high knees. Taking turns clock-wise. Each PAX yelled “FIRE” and all PAX would do a version of “stop drop and roll”, where PAX would stop, drop to the ground, roll to the right, Merkin, roll to the left, Merkin, then spring back up to running in place again. This continued until all PAX got their chance to say “Fire.” 


      Next, PAX moseyed over to the “New Venue”…The Landing. With daylight creeping in, Pax performed “11’s.”  PAX ran down the hill of the landing, started with 10 Burpees on the wooden landing, then ran up the hill and did 1 Merkin at the top. This was viscously repeated until Burpees decreased to 1 and Merkins increased to 10.
      With stop time upon us, we high-tailed it back to the trailhead. Every Q, or any leader, is always concerned about doing a good job, pushing the PAX to their full potential. YHC was reassured, when on the run back, Barely Legal joked that his secretary would be doing a lot of dictation today, since he wouldn’t be able to lift a pen. 


      Count O Name O


      Coconuts Prayed us out. 


      ‘Til the next gloom….


    • 3 Years and Counting

      My thermometer on the car showed 39 F driving in the gloom, could have been worst (610 Stomp yesterday…) given little wind and no rain. Regardless, (9) PAX showed up wide eyed and willing to help celebrate a beat down marking (3) years in F3 for me! Everything revolved around the number 3 or multiples of, so off we go into the cold.

      Warm Up

      (27) — SSH

      (18) — IW

      (18) — Arm Circles

      (18) — Mountain Climbers

      (18) — Toe Touches

      Now to formally “Warm Up”:

      Route 66 via Burpees at each park bench, easy enough….

      Then to the open field across from the new Children’s Museum under construction

      Bear Crawl Ring of Fire: All PAX form a circle and get in a plank position, in a counter clockwise order each PAX does 10 Merkins. After one rotation we near bear crawl 1/3 of the circle circumference. Repeat for one full 360 rotation.

      Move on to Museum pond, after a brief recap of risks of box jumps and former incident…. exercises in cadence excluding Box jumps:

      • (18) Dips
      • (18) Right Leg step ups
      • (18) Left Leg step ups
      • Repeat 1 X

      Mosey back to Track for Mary:

      (30) LBCs

      (18) Flutter Kicks

      (18) Hello Dollies

      (2) Laps around track sprint straight aways, jog curves, after curve (6) Jump Squats

      Back to flag for COT. As I noted above, many thanks to F3 for the opportunity to lead and participate in this experiment. Emphasis on the 2nd F for Fellowship and the drive to get us all out here on a 39 degree morning for the good of all! Also welcomed PAX from Tallahassee F3 Chapter in town for a visit, and likewise Tclaps for the hurricane recovery efforts from F3 in the area ongoing from last season, hard to think about tropical storms on a morning like this, but we are familiar.

      Take it easy and see you in the gloom and on the radio.

      Bongo

    • Louisiana Fast

      Louisiana Fast

      YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.

      Warm-up

      YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up

      SSH – 25

      Annies – 20

      Plank Jacks – 20

      Inch worm – 20

      Leg Stuff

      YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.

      Channing Tatums – 20

      Box Jumps – 10

      Tatum Channings – 20

      Incline Merkins – 10

      Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10

      Global Warming

      The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.

      Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.

      The Real Mountain Climbers

      Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.

      The Apparatus

      Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.

      Mary

      Flutterkicks – 16

      Penguins – 20

      O Dolly – 20

      The Close

      Count off, Name-o-rama, announcements, and intentions. Closed in Prayer

      Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.

      Rev Sox