F3 New Orleans

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  • 12-0 at #Rockne City

    What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.

    The Warm-Up:

    SSH x 20 IC
    Peter Parkers x 20 IC
    Hill Billies x 20 IC
    Plank Jacks x 20 IC
    Arm Circles IC, 10 Forward, 10 Backwards
    Windmills x 10 IC
    Mountain Climbers x 20 IC

    Grad a rock and head to the track.

    The 12:
    Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)

    12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Circle up for some Mary
    LBC x 20 IC
    Penguins x 20 IC
    Flutter kicks x 20 IC
    Dying cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Finally, rock lunges with a twist x 10 IC.

    The we returned our beloved rocks, and moseyed back to the flag.
    High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
    Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
    Hamstring stretches for a cool down, and a strong finish.
    Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)

    Thanks for letting me lead. Here’s to a great season. Go Irish!
    Walleye

  • Calling the audible at the Marsh

    When a fellow F3 Brother gets called in early to work, it becomes necessary for an audible by the PAX to make sure we start the week off right at the Marsh..

    Arrived to the Marsh noticing Ringo ready to roll for his 6th Post in a row.. Coconuts has nailed down the exact timing of the snooze, alarm to arrival at the AO coming in at 0500 sharp…

    warmarama

    All IC to 10, Good mornings, Toe Touches, Windmills, SSH, Imperial Walkers, Hillbillies and ISI 24 Jump Squats..

    Moseyed to the Lakefront for use of the Wall 15 IC Freak nasties (Steve fav) looking forward to his return, Step ups 15 IC and 15 OYO Derkins. R/R.

    Moseyed to RIPS for a little stair work. 2 PAX stayed down completing a series of Plank Jacks, lunges and Merkins as the each cycled up and down the stairs until each completed.

    Passed the baton to Coconuts for the close. Moseyed the PAX back to the court for fun and games. Bear crawled baseline to baseline, bunny hopped back 5x at which we dropped for  3 Burpees. Each PAX tried implementing Jordan or Wilkins style hops to get as few Burpees as possible. Cycled 2 rounds which proved to be enough for now with hopes of getting to 5 cycles in a future post near you. With 13 mins to spare we converged on the playground for 3,6,9 (10)

    3 pull-ups, 6 Merkins and 9 Squats in 1 min cycles..

    Met back at center court for the count, announce and COT.

    👏🏻 Once again to Ringo for the consistency in his second week of posting..

    Appreciation to Coconuts for the co-Q and taking us out in prayer…

    ✌🏻 Till the next Gloom..

     

  • Rain or Shine at the Mothership!!!

    Pre-Thang

    23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    (missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

    Peter Parkers x 15

    MC x 15

     

    Partner Workout

    Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

    Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

    When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

     

    The Thang

    Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

    Round 1

    • 20 box jumps
    • 20 incline merkins
    • 15 box jumps
    • 15 merkins
    • 10 box jumps
    • 10 derkins
    • 5 box jumps
    • 5 diamond merkins
    • then moseyed to the last light post and back to the fountain (about 0.5 mile)

    Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

    Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

    Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

    In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

    T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

     

    Round of Mary

    Moseyed to the grass field next to NOMA and did the following in cadence:
    Hello Dolly x 20
    Dying Cockroach x 20
    Flutter kicks x 20
    American Hammer x 15
    Moseyed back to the flag with 30 seconds left. Why not 3 more burpees???  PAX finished the workout at 7:30 a.m.
    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling).  Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • November heat wave

    CONDITIONS

    YHC arrived to the AO wearing his mukluks and balaclava this morning after all the chilly posts this week but got to dump them when the temps hit 60°F this A.M.

    DISCLAIMER

    Q delivered the classic disclaimer copied from our friend Einstein: “It’s obvious that I’m not a professional.  Be safe out there.”

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -Split Jacks 15X
    -Toe Touches (just in time for our amigo Chewy to roll-in hot)  10X
    -Hairy rockette kicks 15X
    -Ray Finkles 15X (tough to maintain balance)

     

    THE THANG Scramble style

    YHC fiddled with his fancy fitness tracker gizmo for a minute or two. Then the assembled PAX pounded out the 5k on our usual scramble route.

     

    THE THANG Phase 2

    Paul Cordes park has new exercise equipment which the PAX put to use after returning from our run.

    First they ran through a session of “Morning Call”
    One pax cranked through pull ups while everyone else did Merkins and held plank until our whole crew made it through the circuit.

    With only two minutes to go before the buzzer sounded PAX finished with AMRAP of lunges.

    Thanks Mandeville Parks and Rec for the new toys.  Don’t say big government never did anything for you.

    CountORama, NameORama, and COT

    Thanks to Sprockets for praying us out with encouraging words of thanks and praise.

    MOLESKIN

    Special T-Claps to Ringo who “hit for the cycle” Northshore style and posted four consecutive times.  He started the week as an FNG and is now a regular.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Okwata Single Leg Beatdown (plus)

    The cold relented, and YHC was bringing a classic beatdown to the PAX.   Disclaimer and then . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.

    The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.

    Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time.  The beatdown started with the legs and worked its  way up so that the whole body got hit.   Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability.  YHC is getting sore right now.

     

     

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • mano a mano

    YHC bounced alone on this cold fall morning at the Fight Club waiting for the next challenger to step forward and face the best A/O in F3 New Orleans, maybe the best A/O in the F3 Nation. No other site can best the history of the Fight Club as the site of the first heavyweight boxing championship, no other site has such a daunting combination of hills, stairs, and ramps, no other site has as many flags, no other site has such a handsome Q…

    Finally at 5:29am Hawgcycle pulled in for a one on one challenge against YHC for this morning’s Fight Club, and YHC kindly moseyed over to Hawg’s car, gave the disclaimer as he laced his shoes, and we were off.

     

    Warm-Up

    YHC discovered a nice long ramp up the levee just past the police training center, so we moseyed down to the ramp, up the hill, and back to the original start for a warm-up

    SSH – 20

    Hillbillies – 20

    Imperial Walkers – 20

    Windmills – 10

    Annies – 20

    Shoulder taps – 20

    Plank Jacks – 20

     

    H8

    It was time to throw down in the cold. Hawg vs. Rev on the Fight Club version of the H8. Up the stairs, bear crawl across at the American flag, finish the climb up the stairs to the top, back down the other side, bear crawl across at the American Flag, down the steps to the start for 8 count descending burpee merkins. 20 minutes of H8.

    YHC kept pace with Hawg for a few laps, but Hawg’s superior endurance won the day. 20 minutes of H8 with 9 laps for YHC and 10 laps for Hawg.

     

    The Fight Club Standard

    YHC loves to sit at the wall outside the Kenner OMV at the Fight Club, so the Pax of two moseyed down to OMV for two good wall sits. Each wall sit ended with a 15 count in cadence of air shoulder presses. The Pax walked across the street for a suicide in the parking lost and moseyed back to the flags for the finish.

     

    Mary

    Hello Dolly – 18

    American Hammer – 10

    Wife Pleasers – 20

    Big Boy Situps – 10

     

    The Conclusion

    Great workout in the cold. Thanks Hawg for pushing YHC this morning.

    Please be in prayer for Charlie Sabrio, a man in our church who had his leg amputated just above the knee to stop the spread of cancer. There is a chance that the cancer may still be in his leg.

    Pray for Hawg’s parents as his mom continues to battle with cancer.

     

    -RevSox

  • Chilly morning

    4 pax met up at the Mandeville TH tuesday in the gloom.

    Ringo returned for his 2nd beatdown, he must be hooked.

    YHC was the only one dressed in full winter gear at the rest of the pax, decided that 33 degrees is warm enough for shorts.

    The Thang: Mosey to the tunnel;

    Warm-up:fwd lunge forearm to ground x 4, bkwd lunge with twist x 4, lateral lunge x 4 scorpion kicks x 10, mt climbers x 20 IC, Merkins x 20 IC

    -Uphill sprints x 6; YHC got smoked by the > 40 club!

    Mosey to Bus stop:

    -Box jumps x 10/ Plyo elevated merkins x 10

    -Step ups x 10/shld taps x 20

    -Pistol squat x 10/freak nasty x 20

    -Bulgarian Split squat x 10/vaults x 10

    Mosey to Tower:

    Sprint up with bear crawl around top/ Sprint up with lunge walk rinse and repeato.

    Mary: Eccentric situps  x 10; russian twist x 20, nolan ryan x 10

    Nameorama,  COT, prayer .

    Good to have Ringo in the mix, cant wait to try out the http://thepancakery.com on the next beach trip!

    Thanks guys for letting me lead.

    Chewy