F3 New Orleans

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  • RED Friday – Jenkins Hero WOD

    8 men (1 FNG) posted for a RED Friday workout tribute to British serviceman Garreth Jenkins.

    Warm-up

    SSH x 20 (I could tell Frac was disappointed), Imperial Walkers x 20, Windmills x 15, then some self-love on your own while YHC gave the instructions to…

    The Thang

    Partner up for

    • 50 Burpees
    • 400 meter run
    • 50 Kettle Rock Swings
    • 400 meter run
    • 50 Pull-ups
    • 400 meter run
    • 50 Merkins
    • 400 meter run

    Partners split reps for exercises however they want for 50 cumulative, then run the 400 meters together.  Complete as many rounds as possible in the 40 minutes.

    NMM

    • First time I’ve seen Mahatma and T-Shift since the bike accident last week.  Glad to see them both.
    • Rocket works at Lockhead Martin and builds cool space vehicles.  I’m pretty jealous.  He walked away with a pretty good name, mainly because we want him to like us and post at the Gnarly Nutria.
    • I’ve never seen Fracsac run so hard.  He was partnered with Triple Shift and I think he was worried that Triple was going to run over him.
    • You would think I would be faster at burpees.  After all, the man behind the curtain running the @f3nation twitter feed posted a video of my perfect barefoot burpee form as a lesson for all.  Yet, I could not keep up with Mahatma.
    • Abacus continues to stand out among the Pax with his understanding of the RED Friday dress code.
    • Notre Dame should hire Walleye as a recruiter.  Show up to Audubon Park at 2100 hours on July 18th and you will see what I mean.

  • Where’s Our Hawaiian Shirts?

    Nip and El Guapo showed up early to Dome Patrol anticipating their new Hawaiian shirts flown straight from Camden Yards.  We don’t know how many Swampcock was able to secure from his Baltimore Birthday Bash last weekend, but we are hoping it is enough for our LARC debut at the Blue Ridge Relay.  YHC showed up late as usual.  I found Nip and El Guapo in boring old running clothes descending the Champion Square Garage.  No Swampcock or Oriole clad Hawaiian shirts in sight.  Oh well.

    We ran what has become the standard DP route:  4.5 miles, 6 Garages.  We held a Triangle of Trust and called it a morning.

    -Hawg

  • Post July 4th Scramble

    YHC and Shooter  descended upon Mandeville City Hall on July 5th a little weary from Turbo’s July 4th Patriotic beatdown combined with a full day of holiday activities due to the rare mid-week day off.  On this particular gloomy Thursday, it just felt like a Monday.  But, both Shooter and YHC acknowledged a sense of accomplishment that we passed Jocko Willink’s first test of our day, getting out of bed at the sound of the alarm clock. So off we went and here’s what we did, more or less.

    Warmup: SSH, Toe touches, WM, GM. all IC x 10.

    5k run.  It seemed the Mandeville Pier at Sunset Point was a happening place this 4th of July as there was an over abundance of trash to collect (as has become the custom of the F3 Pax at the Scramble).

    After the 5k, mosey to the playground equipment for ISI, some pull-ups, Merkins and some Putins.

    YHC prayed us out.  Thanks to the always dependable, Shooter, for joining me for the weekly 5k.  I appreciate the companionship, it makes me a better man.

     

     

  • R.I.P. 10k Friday

    He who loves, flies, runs, and rejoices; he is free and nothing holds him back.

    -Henri Maisse

    YHC has been like a ghost in the wind for the last 2 weeks, as some physical issues needed to be resolved as best as 2 weeks would allow. Between the need to start training for the Northshore Half Marathon in October, not wanting to fall too far out of F3 habits, and, of course, missing my F3 brothers, The Cove was the perfect place to make my return…. to run 5k (admittedly abbreviated) alone. The fact of the matter is that Friday does not call to the average F3 participant as it consists of a 6.2 mile run. Add tho that the fact that, as early as we meet the day when we all gather, 4:45am is especially early. I suppose the label of seal team 6 was apropo!

    In the spirit of F3, this guy suggests opening the floor to ideas for a Friday beatdown (same place or not) that appeals to more brethren in both starting time and content. I’m looking for input, but would be glad to Q a grand reopening to a northshore friday beatdown. If, as in past ideas (new f3 names on anniversaries), this is met with a multitude of good-natured rejection, let the sparcely attended Captain’s Cove remain in tact.

  • Back Pain? Okwata!

    History tells us that Native Americans referred to what we now call Lake Pontchartrain as Okwata, which means “wide water”. Since history is known to be subjective, YHC is calling upon the dialect from a local tribe of leaders that refers to Okwata as a “cure all”. Not feeling well? Okwata! If YHC were to ask one of our medicine men if this were true, there is no doubt the answer would be yes! Speaking of medicine men, we need a Doogie Howser! But I digress…….
    We even have clinical trials, as can be seen in case study #1. One of the Pax complained of back pain, YHC recommended Okwata. Guess what? No more back pain! Take your weekly dose of Okwata, and all will be well. There is one alternative to this miracle natural remedy, but only one. The little known weekly treatment identified as “The Dome Patrol” has great healing qualities, or so it has been reported. Thursdays have so much to offer……
    With two shovel flags and 6 Pax anxious to get started, YHC gave the disclaimer, then threw everyone for a loop by going on a mosey away from the fountain! All except Recall, as this was his first post to Okwata. Circle up on some grass where it just felt right for…..

    Warm Up

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peter IC x 20
    Sun Gods IC x 20 (10 fwd, 10 bwd)

    Mosey to the corner of Canal and Lakeshore Drive for…

    DirtyMacDeuce Okwata Style

    Round 1
    Merkins IC x 12
    Squats IC x 12
    Crunchy Frog IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 2
    Catalina Wine Mixers IC x 12
    Monkey Humpers IC x 12
    LBC’s IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 3
    Floyd Mayweathers IC x 12
    Lunges IC x 12
    Putins IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 4
    Shoulder taps IC x 12
    Jump Squats IC x 12
    Flutter Kicks IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Well done, earned the Pax a slow mosey to the House of Pain for Circuits!

    Partner up, three stations
    Station 1 – Step ups or box jumps AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Bear crawl up levee, 5 burpees, run back down (timer)
    Rinse and repeat with second round timer being:
    Kong up the levee, 5 merkins, run back down

    Mosey back to the flag for some Mary

    Rower Situps IC x 10 (4 count)
    Hello Dolly IC x 20
    Tin Snips IC x 20
    Rosalita IC x 20
    Freddie Mercury IC x 20

    COT

    Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM
    It was discovered today that we may not be doing the best job of orientating the new Pax coming into the fold with all the tools available to promote accountability. For example, some Pax don’t know about ISI, which evolved into the discussion of Group Me, which in turn produced a look of “what are you talking about?” That evolved into a discussion about Backblasts, which didn’t produce a different look. Please make an effort to reach out to any newer Pax that may not know about these tools, and let’s fully bring them into the fold. Getting them onto the email is the first step, but let’s not stop there!

    Thanks for posting with me today!

    SYITG

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • Duty Calls

    Making ourselves better is in many ways a critical first step towards making a positive impact on our friends, families and communities.  This simple statement is a core tenant and one of the things YHC loves most about F3.  Making ourselves better requires discipline and hard work.  No one can make you better except for yourself.  You must answer the call of duty if you want to project positive force in the world.  Teddy Roosevelt had this figured out.  He observed “the things that will destroy America are prosperity at any price, peace at any price, safety first instead of duty first, the love of soft living, and the get rich quick theory of life.”  Amen.

    In this spirit, five patriots gathered under The Gipper’s gaze to celebrate their 4th of July with some hard work.  Mosey to the St. Tammany Parish Justice Center for a warmup of SSHs, Windmills, Seal Jacks, and Overhead Hand Claps, all IC 10 to 15 reps with trips up and down the Justice Center stairs between exercises.  Then it was off to the animal races with:

    30 yard Ostrich walk, 70 yard strides, and repeat in the opposite direction.  Rinse and repeat with Crabwalks, Bear Crawls, Lizard Walks, and Duck Walks.

    Mosey to the Veterans Memorial at the front of the Justice Center for 30 seconds each of front to back jumps and lateral jumps with a short pause to reflect that we as Americans may be blessed with freedom, liberty and the pursuit of happiness, but the duty is ours to manifest and maximize those gifts through our actions and words.

    Mosey to the top of the Parking Garage where we performed a 7 minute AMRAP of sprints down the ramp, climbs up the stairs, and short run back to the starting point complete the loop.

    Mosey to the back of the Justice Center for 30 seconds each of lateral box jumps.

    Then back to The Gipper for our ISI challenge of the day (30 rower situps IC), countorama, nameorama, and prayer.

    Thanks for letting me lead guys.

    God Bless America!

     

  • The Ultimate 4th of July Beatdown

    18 Pax exercised their freedoms this morning by posting at The Birdcage.  This included Da Parish, making his Birdcage debut.  I believe it may have also been Mariah’s Birdcage debut as he has completed the move from Charlotte.  Metro’s loss is our gain.

    Pledge of Allegiance

    We moseyed to the World War I museum and recited the Pledge.  This is a very historical spot that doesn’t get much recognition.  The Memorial itself has the names of the Lousiana residents that sacrificed their life during World War I.  Additionally there are six Live Oaks surrounding the memorial that were all planted by military heroes from around the world:  2 from France, 1 from the U.S., 1 from Italy, 1 from Great Britain, and 1 from Japan.  All planted between 1920-1935.

    Warm-up

    30 SSH; 20 Imperial Squat Walkers; 15 Windmills; 25 Peter Parkers; 25 Mountain Climbers; 25 Parker Peters

    1776 Revolution

    Mosey to the Zoo side of Magazine for a 4th of July modification of The Suck.  One revolution consists of  1 burpee, 7 merkins, 7 side straddle hops, and 6 squat jumps.  After completing each revolution, yell out Huzzah.  Complete as many revolutions as possible in 3 minutes.  We took a one minute rest and repeated it, this time yelling out the number of each revolution.  It sounded like most men completed between 5 and 8 revolutions.

    Bernie Sanders Tabata

    We moseyed to the soccer goal for a two rounds of modified tabata.  4 men on the did the Bernie Sanders on the soccer goal (L hangs for as long as you can hang – don’t give up), while everyone else did the prescribed exercise (Merkins, Squats, or Rower Sit-ups (shout out to this month’s ISI)).  After the last Bernie dropped out (or Q called it) we rotated in 4 new Bernies and a new exercise for everyone else.  We went through 10 rounds – 4 merkins, 3 Squats, and 3 Rower Situps.

    Sprint

    We partnered up and raced to the other side of the field (about 80 yards)

    Ultimate

    We finished the workout with a 15 minute game of F3 Ultimate.  Two Merkins on each change of possession for the team losing possession.  10 burpees each time your team gives up a score.  Let’s just say that this was a defensive struggle, despite the advantage to the offense.  The final score was 1-0.

    COT

    We moseyed back across Magazine for a holiday picture by the flag.  We closed with a prayer remembering those service men and women away from their families today as the serve our country.

    Then YHC had to pay my burpee bet to Da Parish for the Hog’s baseball losses to LSU this season.  66 burpees in LSU paraphernalia.  Thanks to JV for finishing with me.

     

     

  • LGBTcoQcurious

    Peaches was approached to VQ  and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
    The Thang*-
    Disclaimer

    Mosey to TouchDown Jesus

    • 20 SSH
    • 20 Windmill
    • 20 Monkey Humpers
    • 20 Arm Circle

    Mosey to LBC Quad

    • BLIMPS-substitute LBC for Lunges
    Mosey to Turf Field
    • “I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
    Mosey to Green Wave Mountian AKA BrokeBack Mountian
    • Indian run up, Stairs down
    Long Mosey to Benches
    • 11 Left leg step ups
    • 12 dips
    • 13 Right leg step ups
    • 11 dips
    Mosey to flag
    • 20 Mericans
    Count off/ nameorama
    announcements/ intentions
    Sweaty balls ‘o man
    *Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat. 

  • Cleveland- An alternate F3 Universe?

    T-claps to ‘Captain’ from Cleveland for posting with us today.  His presence destroyed the stereotype of what I thought airline pilots did on their overnight layovers in far away places like New Orleans.  Either Captain dusted off the glitter and rallied really well or he got a good night’s rest and was fresh for the Monday morning beatdown.  With a new found appreciation for pilots I did, however, question the pax-naming ability of our friends in Cleveland.  What could I have been: Doc, Doctor, Life-saver, McSteamy?  Not so fast here in Nola.  But it did have me thinking a bit of the 14 of us the sweated it out today with our less respectful names.  I decided we need a re-do a la Cleveland style:

    • Tinkles = Surgeon General
    • Reluctant Yankee = Enthusiastic Northerner
    • Angie’s List = Frank Lloyd Wright
    • Bartman = The Hawk
    • Jadaveon = All American
    • Koopa = Fortnight
    • I Love You Man = I Love You Man, Woman, or LGBTQ friend
    • Saban = Billy Cannon
    • Mulligan = Scratch
    • Roots = The Rock
    • Peppa = Co-Captain (being that captain is off the board)
    • Sand Bar = Earthsaver
    • Shrinkage = Sigmund

    Maybe one day we will get a chance to post in Cleveland!

    Oh and about the beatdown.  I was a sub for Swamp Cock’s VQ who had to change his plans at the last minute.  I enjoyed the lighter crowd and appreciated those who posted on this holiday week.

    Warm up:

    • SSH IC x 30
    • IW IC x 30
    • Peter Parker IC x 30

    Mosey to the track and Indian run to the row bars for four stations:

    • Burpees x 10 for the count
    • Jump squats
    • Rows
    • LBC

    Catch me if you can with the last guy dropping and doing 5 merks.  This took us all the way to fountain.

    At the benches:

    • Derkins x 10, Should taps x 10, Derkins x 10
    • LLS IC x 20
    • Dips IC x 15
    • RLS IC x 20

    Back to the track for progressive burpee count on the running men icons starting at one and progressing to 5

    Time for some Mary in golf course grass:

    • WW2 situps x 10
    • Penguins x 20
    • Dying cockroach x 20
    • V-ups x 10

    More Indian run to the pull up bars for 4 stations:

    • Pull ups x 10 for the count
    • Body builders
    • J Lo’s
    • Al Gores

    Jog/Sprint alternating intervals back to the flag.

    Some time to spare so we worked in some planks and marveled at a recently set record of 10 hours of planking.  Frank Lloyd Wright noted he probably couldn’t stand for ten hours.  Well played. Even The Hawk and Scratch found it humorous!  Earthsaver used his long arm to capture a group selfie.  Count off and nameorama. Enthusiastic Northerner provided some useful information to the group.  Surgeon General closed us with prayer.  Thanks for visiting Captain!