F3 New Orleans

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  • Nightmare before Christmas hangover!!

    With the dreaded sound of the alarm at 0430 Q arose still haunted by the previous Nightmares he experienced midday Sunday. While a fartsack is much easier to pull off when your not the Q for the day, consideration of pitching a curveball to a fellow F3 Brother did indeed cross my mind. However, knowing I Ehed Garfield from the Nightmare before Christmas it was most fitting to skip the snooze and commit with no excuses. Arrived hot at 0500 to 4 brethren awaiting at center court of the Marsh. Knowing we would be down one of our regulars for the day Ringo, instructions were brief and jumped right in.

    Warmup

    All IC 10 Good mornings, Toe Touches, Windmills, Butt kicks and Mummy kicks..

    Moseyed to the seawall for some Aiken legs. Consisted of 20 Squats, 20 Box jumps, 20 Leg lunges and 20 skip Jacks. R/R (3). Recovery walked a few and then moseyed to our lighted bus stop on Girard. Upon arrival we did a series of Burp O  to 10 R/R (3). Squat position down to Merkin and back to squat. This one reminded Water Pik of a lineman football drill in his distant past in which he may or may not have participated. Will need to clarify that one with some chatter at the Scramble. Moseyed back to the AO for some Bolt 45s with a little lagniappe on top. Did 4 rounds of Bolts followed by 70,80,90 and 100% sprints baseline to baseline between each set.. With 5 mins to spare we took to our six for Coconuts favorite of the day Core work. LBCs 20 IC, Hello Dolly’s 20 IC, Nolan Ryan’s each side 10 IC and finished things up with a min of Chilcut plank..

    Count, announce, COT

    👏🏻 to Coconuts for praying us out with a reminder of the season and the reasons of thankfulness!!

    👊🏻 to the PAX for keeping me accountable and allowing me to lead.. 

    ✌🏻 till the next Gloom!

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

  • A Tale of Two Fountains OR 4 Dudes on a Run, 1 on a Roll

    A Tale of Two Fountains OR 4 Dudes on a Run, 1 on a Roll

    It was a misfire at the starting gate, where Mariah and El Guapo met at one fountain in Coliseum Square and Mulligan and I met at the other.  Not knowing there were other PAX, each set of runners took off — in opposite directions around the Loop, each equally miffed wondering why the other group hadn’t shown up this morning.  Clearly, more planning and consistency is needed at Stifler’s.

    In the great and unequivocal way that all loops work, both sets of runners finally met at the midway point, despite running in different directions.  Having unified, the now whole PAX took off at a pace that only Mariah’s dog scoffed at.

    After El Guapo demonstrated his Frogger skills by dodging traffic, I learned my lesson in humility as I took a huge spill while making fun of the aforementioned near-pancake of a runner.  I executed an absolutely awful tuck, roll, and mumble excuse (a classic TRME) move that would have made no one in my family proud.

    Thankfully, the PAX was kind and only made fun of me for the next 6 blocks or so.

    We wrapped up with a commitment to future Thursday AM runs, gave Mariah’s now tired pup a few pats, then dispersed back into the Gloom.

  • The PAX – Naughty or Nice?

    After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.

    SSH – 25
    Imperial Walkers – 25
    Windmills – 15
    Arm Circles F/B – 10

    With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.

    Burpees – 20 (count)
    Lunges
    LBCs

    The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.

    Burpees – 20 (count)
    Low Slow Squats
    American Hammers

    Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.

    Burpees – 15 (count)
    Al Gores
    Flutter kicks

    The PAX went down to the benches via the stairwell where we did the following:

    Incline Merkins – 20
    Right and Left leg step ups – 15 each

    The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!

  • Roll The Bones

    A good showing considering the fine turnout and time we all had at Urban South Brewery and Christmas party last night!  Thanks to all that brought or cooked food! 

    A quick disclaimer and off we go to the fountain for typical warm up:

    Running exercises:  butt kicks, high knees, carioca, etc around the fountain

    IW x (21)

    Happy Jack X (20)

    Mountain Climbers X (20)

    Peter Parkers X (25)

    Arm Circles X (30)

    Off to the levee for an 11 using the entire levee for the exercise.  Merkins on the north side, plank jacks on the south side.

    Mosey down to Canal blvd. via of a group Indian run, and then to the Lakefront area.   

    Last time I was at Dave and Busters I was fortunate (and good enough) to earn enough tickets to earn an “exercise dice”.  All the exercises similar to our normal routines,  so now the opportunity to put it to use and “Roll the Bones”.  Each PAX got their chance for a roll and took ownership in the beat down,  some in cadence some on our own.  Here are some of the exercises if I recall we were busy with, but not limited to:

    Burpees — (20)

    Squats (25)

    Lunges — (30)

    Plank (1) minute

    Crunches — (30)

    Dips (15)

    Burpees — (20)

    Lunges (30)

    etc.

    Mosey back over to the flag,  for some final Mary:

    Leg Throws with partners (10) each

    Plank ~ 1 minute or so

    Normal countoff, namearama, announcements, intention, COT. 

    Thanks for the opportunity to lead. 

     

     

  • Strangers at the Scramble!!

    The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..

    Warmup 

    All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..

    Thang 

    Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..

    COT 

    Q prayed us into the day!

    Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!

  • Spartacus II….again…

    DISCLAIMER, let’s mosey…

    COP: -SSH x 20 IC

    -IW x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).  With a timer: 1 min exercise and 15 secs rest.

    1. Bulgarian Split Lunge (30 sec/ea leg)

    2. Shoulder Press

    3. Goblet Squat

    4. T-pushup

    5. Alternating Step-up w/rock

    6. Squat Press

    7. Side Lunge with Touch (Elf on the Shelf)

    8. Merkins

    9. Lunge and Rotation

    10. Elevated Wife Pleasers Rinse and Repeat for a total of two rounds.

    Time to send your rock home and time for some Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    -J-Lo’s x 20 IC

    Let’s mosey to the SF. Countoff, namerama, announcements, and a prayer. It was an honor to lead. SYITG…

  • Six Strong at the Foundry

    6 dedicated men posted in the gloom on a chilly 39 degree Wednesday morning.  YHC was listed as the Q, so the Shovel Flag was planted, the disclaimer was given, and then….

    Mosey to the track for the Warmup

    SSH IC x 31

    IW IC x 15

    Arm Circles – 10 Fwd, 10 Bwd

    Abe Vigodas IC x 10

    Grass Grabbers IC x 10

    Catch Me if You Can – Partner Up

    Pax 1 – Run Backwards on the track

    Pax 2 – 5 Burpees then sprint to catch partner Flap Jack until each Pax does 20 Burpees

    Four Corners
    At the start, sprint straightaway to first corner
    Catalina Wine Mixers IC x 10
    Mosey to corner 2
    Partner Decline Merkins – Pax 1 holds Pax 2 feet off the deck while in Squat position – Pax 2 does 10 Merkins – Flapjack
    Sprint straightaway to corner 3 
    Merkins IC x 10
    Mosey to corner 4
    Diamond Merkins IC x 10

    Mosey to Foundry, stopping at each lightpole for 5 jump lunges
    Stations
    Station 1 – Pullups AMRAP
    Station 2 – WW2 Situps AMRAP
    Station 3 – Run to bike track, 3 burpees and run back (timer)
    Rinse and Repeat

    Find a pull up bar, and hang so your feet are not touching the deck.  Hang for 1 minute.  This was a great test of grip strength, and one we will see again.

    Mosey back to the flag for Mary
    Flutter Kicks IC x 15
    Tin Snips IC x 10
    Hello Dolly IC x 15

    Count off, Name-o-rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today! 
    SYITG! 




  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • 610 Stomp #172, The Christmas Lights

    It’s beginning to look a lot like Christmas, everywhere you go….except City Park.   YHC took extra care and effort to create a Map My Run Route for a Christmas 610 Stomp.  This route would take the PAX down Roosevelt Mall and Lelong Dr and along the City Park Walking path next to the small lagoon so that we could witness the lights and celebration of the Holiday Season.   I have attached a few photos below of the sites witnessed this morning.

    Here are the lights at the corner of City Park Ave and Carrolton
    Here are the lights hanging in the trees as we crossed Anseman Ave near the City Park Ave. Entrance
    The PAX mid stride as we admired the lights in the Peristyle
    Here’s me taking a selfie directly in front of the Celebration in the Oaks entrance. 
    The rear view of the Botanical Gardens.  Aren’t they magnificent?

    The PAX reached the flag and then turned around to sweep the 6.  As a team, we entered the practice track for 1 lap and circled up for some Mary (IC)

    • LBC x 24
    • Penguins x 24
    • Wife Pleasers x 24
    • Flutter Kick x 24
    • Dying Cockroach x 24
    • Plank (Center, Left, Right)
    • Merkins x 12    

    Mosey Back to the flag for Counterama, Namerama, and COT.   Today YHC requested that we keep request intentions in our hearts and speak those intentions of thanks to the Sky Q for the fortunes we have received.  Thank you for the opportunity to lead.  SYITM

    NMM – YHC has contacted City Park via a public tweet and requested that the lights be turned on from 0515 till sunrise.   Now, we play the waiting game.