F3 New Orleans

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  • Feel The Burn

    4 F3 NOLA Pax welcomed home VooDoo from Area 51 for a little Blue Ridge Relay Training on the Wank.  We met at the Family Dollar on Woodland Ave. and proceeded to run over the Intercoastal Canal Bridge and back twice.   Total of 5 miles at a 8:20 pace.  T-claps to El Guapo and Voodoo for tacking on a 3rd round.

    • Voodoo had a lot of questions about my feet.  I’m thinking the whole state of North Carolina must have a foot fetish.  The Tarheel thing is starting to make sense.
    • You would think a wall would be the same height on both sides.  Cav learned differently.
    • El Guapo’s conversational pace is my all out run.
    • As I am pushing myself to get to the top one last time, El Guapo looks over and says, “We sprint to the end of this fence, no?” … In my mind:  “I am sprinting hombre.  Surely you can hear my breathing over the sound of these semis, because it is definitely that loud.”  Out of my mouth:  “Ok.” I’m sure El Guapo noticed my pace didn’t change, but he didn’t say anything.
    • Thanks to El Guapo, Voodoo, and Cav for helping me carry the raw supplies I will be using to start my Cordwainer career.  I have enough material to supply the whole BRR team with brand new running shoes.

    -Hawg

     

  • This BB is Late – I’m a Bum

    Walking back to my house from the Uptowner, I met a man and woman walking their dogs.  The man was in his 50s and dressed as if he might own a sailboat.  It stood out to me that he was wearing sunglasses at 0630, so I will call him Shades.

    Shades:  You alright?

    Hawgcycle:  Yeah, why?  Do I not look alright?

    Shades: ….

    Hawgcycle: …..

    Shades:  Well, I can tell you are not a bum.

    Hawgcycle: …..

    Shades:  Where do you live?

    Hawgcycle: …..

    I’m pretty sure the fact that Shades told me he could tell I was not a bum means:

    1.  He was pretty sure I was bum when he first saw me.
    2. He was still not sure that I was not a bum.

    I’m not sure what the term bum means to Shades, but I am going to take this interaction as a compliment.  My alarming appearance and fatigued stagger leaving the Uptowner Arena means I left it all at the AO.  There is also the possibility that my disheveled hair, $3 flip-flops, painted toenails, and horrendous stench formed his opinion.  I’m sticking with the former.

    Here’s what put me in that state:

    Warm-up

    SSH x 30; IW x 31; Don Quixote x 15; Hug it out OYO while YHC gave some instructions.

    Iron-Pax Pre-Challenge

    20 Hand Release Merkins – 100 yard Bear Crawl – 20 Hand Release Merkins – 100 yard Bear Crawl for time.

    Wood Hero WOD

    400 meter run – 10 Burpee Box Jumps – 10 Sumo-Deadlift High-Pulls – 10 Rock Thrusters.  AMRAP.

    Most of us used the T-Shift Laundry Detergent Buckets to jump over for the Burpee Box Jumps.  A few used the pump wall.  We also used the buckets for the Sumo-Deadlift High-Pulls.

    NMM

    Many things were impressive about this group today:

    • 9 guys posted – big turnout
    • 5 guys wore red.  Most ever
    • All 9 were sub 8:00 on the challenge and ranked top 60ish
    • All 9 attacked the Hero WOD after bearcrawling for days

    Thanks to all those protecting freedoms around the world.

  • A national challenge and Proper Sister Mary Catherines/ Bonnie Blairs

    5 Pax arose to the Iron Pax Challenge on Wednesday morning.

    We stuck to the form specified here:  https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/

    And I learned that I had been doing Sister Mary Catherine’s more like a dancing nun than a praying nun.  Apparently knees should touch the ground and you’ll be way more sore the next morning.

    Here’s what we did:

     

    4 Rounds for Time:

    50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

    40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

    30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

    20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

    10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

    Run 400 meters

     

    Congrats to Turbo and Einstein who finished all four rounds before the the bell rang.  They’ll be reporting scores at F3Greenwood.com.  The rest of us are looking forward to the next weekly challenge.

     

  • Sprints anyone?

    Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started.  I couldn’t have been more excited and honored to Q.

    A brief mosey followed by a warmup of…

    SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill  X 15 IC

    Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine

    Partner Up and Number off…

    “Partner BLIMPS Plus Chase”

    (5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)

    Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.

    The six long sprints in between the “Sprint round” were a clutch addition to this routine.

    After a 10 count we continued the combined reps and sprints routine.

    Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds

    Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds

    Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds

    Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.

    10 LL Power Ups oyo

    10 RL Power Ups oyo

    10 Dips oyo

    8 LL Power Ups oyo

    8 RL Power Ups oyo

    8 Dips oyo

    6…

    6…

    6…

    Mosey to Oak Alley

    Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!

    Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!

    Thanks to all PAX for their effort in this Beatdown. Great job.

  • Stepping Up

    Does a back blast need to be timely? Just needs to prove we did something.

    In every circle we talk about getting better, pushing ourselves and each other to get better. To be better husbands, fathers, and leaders. I hear it all the time. It’s great, Leadership is aspirational! But it also requires action towards that end. Without action is is just a platitude.

    I’m a Michigan man and over the last week I’ve been bothered by the OSU situation. The dust has yet to settle and this is probably today’s cherry on our national discourse. But I’m disappointed in the failure of leadership to hold to a principle and make something happen. When I look at the pax of F3 I see great things, and I have renewed hope.

    Yankee was being a little self critical about the long email he sent out the night before. Long or short I love the emails. F3 just doesn’t happen, guys step up and make things happens quietly and in the greatest of ways. Every AO has a guy keeping the schedule going, they just do it and don’t make a big deal about. In the last email Yankee reiterated what I have been hearing around the flag for a few weeks now. If people want a new AO, step up, dedicate yourself to Qing it and it will happen. Step up and take action. Enough of the pontification…

    Started with standard circle, with arm circles reverse and forward, did some peter parkers, burpees and moseyed to the mountain.

    Started on level 2, on that gloomy muggy day. We lunged up the inclines, dashed (faster than a mosey slower than a sprint) to the turn where we did 15 Mericans. Rinse and repeat all the way to the top.

    At the top we did BLIMPS but with a 1 level down lap in between each exercise.

    Down the chute to the benches for some dips, decline Mericans, and some more dips.

    Mosey over to the softest grass for some call out Mary (Russian Twist, Hello Dollys, Pickle Pounders, and something else to round out the time.

    Finished at the flag on time with a sweaty ball of man.

  • Fartekin at G-ma’s house

    6 pax met at the Mandeville TH. YHC came in hot, shoe on but not tied. No disclaimer today boys, Yhc carries malpractice insurance.

    The thang

    mosey to underpass

    circle up: my climbers x 20 ic, donkey kicks x 20 ic

    mosey down the UP, karaoke the flat, sprint the up the UP.

    Circle up: shld taps x20 Ic, heels up squats x 10 ic

    mosey down the UP, karaoke the flat, sprint the up the UP (Near miss, way to recover pelican)

    …insert crazy man barking at us, oh wait, it’s Capt sparkles with the sneak attack!

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey dn the UP, Buttkick the flat,  sprint up the UP

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey to the street, Fartleks to Monroe, up girod back to TH

    Circle up: scorpion kicks, lower/mid trap exercises, active HS stretch/nerve glides

    COT, name or ama, prayer from Bub.

    As always thanks for letting me lead.

    Chewy

     

     

     

     

  • 7-18-2018 at the Colloseum

    5 posters this morning but I didn’t get the exercise list.  Who was the Q?

  • Blocks Under Your Tree

    Workout Log Sat – 8/3/2018

    18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!

    Quick disclaimer – off for a mosey to our playground.

    Circle Up for WarmUp – keep is simple all in cadence x 16 4 count

    Michael Phelps

    SSH

    Quarter Lung L & R

    Mnt Climber

    Shoulder Taps

    Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.

    Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge: Start with exercise#1, then repeat #1 and add #2, then repeat #1, #2 and add #3 then repeat  1, 2, 3,  and add #4……repeating and adding until you get through that last exercise.

    ALL to be completed while carrying, lifting or moving block present.

    #1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2.  From that point #1 would only be have the playground there and back.

    #2- 10 one arm crossover push ups – up and over block (5 ea arm)

    #3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then  both leg V up

    #4 – 10 box jumps (using the benches across the street) or 10 each leg step up

    #5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.

    #6 – 10 Over head Squat Press

    #7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press

    Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.

    Line up with partner –

    Event #1

    Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled.  Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).

    Event #2 (Pax 1 became 2 and 2 became 1)

    Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands).  Then complete 3 Burpees and Kong Block back.  To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement.  Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks.  PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.

    1 minute active recovery while circling up for some upper body and core work

    10 seconds rest in between each movement below:

    Block Curls x 20 4 count

    Bent Over Row x 30 4 count

    Over Head Press x 15 4 count

    Block Curls x 15 4 count

    B-O Row x 25 4 count

    Front Raises x 15 4 count

    On our 6:

    Right arm block balance with legs lifted in flutter kick position x 30 seconds

    Left arm block balance with legs lifted in flutter kick position x 30 seconds

    Block Press with flutter kick x 20 4 count

    LBC with rock x 20 4 count

    Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.

    Back to the flag – Count Off

    Announcements

    Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.

    Intentions

    Prayer of Thanksgiving

    Q requested a 1-2-3: F3 breakoff – much appreciated.  Thank you for the opportunity to lead this Sat workout!

     

     

     

     

     

     

     

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye

  • IronPAXChallenge-Week 1 Pre-Blast

    Calling all Northshore PAX.  The Gipper will host this week’s IronPAXChallenge.  This week’s workout is 4 rounds for time of:  50 AirSquats, 40 BigBoiSitups, 30 Merkins, 20 BonnieBlairs (we call them Sister Mary Katherines), 10 Burpees, and a 400m run.  You can find more details here:  https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/

    Come to The Gipper on Wednesday and test yourself.  See you in the Gloom!