F3 New Orleans

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  • A Stroll down Lafitte’s Greenway

    • Night time.  Strange how the DST change has made the night more gloomy than the morning.  But 10 PAX arrived in the evening gloom for a workout topped off with a few brews.  #Tclaps especially to Triple Shift and Jingle Vader, for whom this was their second F3 beatdown of the day.  #NegativeTClaps to Fracsac.  He knows why…..

    Pre-Thang: A little marathon preparation at 7:00.  Reverse of the usual bayou st. johns 610 stomp route, heading up the bayou to the museum then back.  Thanks Cowbell for continuing to push me to move faster.

    The Thang: Just in time, a gang of neon-lighted bicyclers showed up to help light our warmup.  They slowly circled us.  Both parties looked at the other, wondering what on earth they were up to…  But no more time for wondering, time to get started.

    Usual Rudy start-up

    • Peter Parker x25
    • (interrupt our regularly scheduled plank-o-rama for a 10 OYO burpee penalty for JV’s late arrival)
    • Mountain Climbers x25
    • Parker Peter x25
    • Plank Jack x25

    Bogey takes us to the Lafitte’s Greenway.  Partner up:

    • PAX 1: Lunge Walk to the next light pole, Bear Crawl back
    • PAX 2: did something
    • Flapjack
    • Repeat

    Same pattern with PAX 1 sprinting down 2 lightpoles and back while PAX 2 did Mericans.

    Same pattern with PAX 1 Bear Crawling then Lunge Walking (obviously different than LW followed by BC) while PAX 2 did LBCs

    Beans takes over.  Agility Drills on Lafitte’s Greenway.  Same pattern.

    • PAX 1 Sprints, PAX 2 Supermans.  Flapjack
    • PAX 1 Karaokes, PAX 2 does something.  Flapjack
    • PAX 1 Backwards Run, PAX 2 Diamond Mericans.  Flapjack

    Bogey Interjects.  He wants a turn again.

    • PAX 1 People’s Chair, PAX 2 5 8-count-body builders.  Flapjack.  Repeat
    • Triple Shift reminds everyone, especially YHC, that the Merican comes before the Plank Jack.

    Tool takes us to the Post Office

    • PAX 1: 100 Rocky Balboa, PAX 2 Putins.  Flapjack.
    • Repeat with 80 Rocky Balboa and Hip Slappers

    Cowbell really wants more ab work, so he finishes up with Crunchy Frogs xTooMany

    Triple Shift sprints us back to home on the greenway circle.  Finish up with Count-off, Name-o-rama and a closing Prayer.

    Then gathered around the table at Bayou Beer Garden for a burgers, fries, and a few beers.  Very enjoyable conversation – especially watching Bogey put the moves on the ladies…

  • Under a Raging Okwata (and Moon)

    After being totally motivated by a behind the music making of “Who’s Next” program the night before, I was motivated to lead a workout.  However the next morning had different plans.  The rain and wind questioned me why I should be going out on a morning like this and so did My Wife,  giving me no inspiration.  Put on my lead boots and get in a fast truck and I am there regardless,  I somehow volunteered to Q this week!

    Surely no one would show up on a morning like this,  and I could call that a Bargain for Q workout,  but maybe not the best I ever had.  But the PAX did….,  and so did I,  that is getting use to colder wet temperature.

    After a quick disclaimer and mosey, it’s time to for warm ups or Getting in Tune:

    25 SSH

    20 IW

    20 Peter Parkers

    20 Abe Vigotas (a bit out of rhythm….)

    Now we find ourselves Going Mobile along the levee and a couple hill sprints to the lake front.

    The intended dryer part of the work becomes wet due to rage of Okwata.

    It’s time to get our kicks on Route 66 wth Burpees,  increase of 1 Burpee each planter to a total of 8 all while running back to base between each one.

    The across the street back to Canal blvd,  expecting a 4 corners…., no, we Won’t Get Fooled Again and instead complete a mild Dora 123

    50 – Merkins

    100-LBCs

    200-Squats

    Each partner went mobile running to top of levee while the other did routine and kept counting.

    Still got a lot of time….   Off to the house of pain where  no one hides,  not even Behind Blue Eyes

    Timer — Bear crawl to top of levee

    squats — other group

    chin ups — other group

    Back to the shovel flag for perhaps some ab work or even mindful yoga poses even Meher Baba or Baba O’Riley could become at peace with

    2:00 plank

    15 flutter kicks

    Back to plank, with leg lifts 7 on each side

    final request circle of Merkins by Surge to complete 100 reps as a collective.  Times Up.

    Count off, name-a-rama, announcements and final circle of trust for faith so we can “get together,  before we get much older”.

    here is the picture to prove it,  with the 7 Pax and the swagger of the other picture and a bit wetter.  This workout turned out to have a theme after all.  See y’all on the radio tomorrow morning.

     

     Image result

  • Legs, Legs, Legs

    Light showing for Tuesday’s Trailhead, with 4 PAX showing up to work on some legs.  No, no Bulgarians.  And no step ups.  But a whole lotta legs regardless.

    Warm Up: SSHs, Seal Jacks, Windmills, Good Mornings, IW’s, High Knees, all 20x IC.

    Mosey over to the amphitheater stage for COP: Lunges, Calf Raises, Squat Jumps, Monkey Humpers, Donkey Kicks – all 20x IC.  Rinse and Repeat x3

    Sloooow mosey (those monkey humpers will get you) over to the corridor for a partner routine:

    1. P1 knocks out as many Merkins as possible while P2 sprints the corridor, runs up the stairs, performs 10x Sister Mary’s, and back to swap.
    2. P1 does LBC’s while P2 sprints, runs up, 10x Burpees, and back to swap.
    3. P1 does horizontal squats (these got hard pretty quick) while P2 sprints, up, does 10x Plank Jacks, and swaparoo.
    4. P1 does Peter Parkers, P2 sprints, up, and 10x Merkins.

    Back to the flag for an extended Mary: Dying Cockroaches, Crunchy Frogs, Flutter Kicks, Freddie Mercuries, and Hello Dollies, all somewhere around 20-30x IC.

    Countdown, Nameorama, and Shooter prayed us out.  Thanks gents!

  • Six PAX

    Great to have Maverick with us in the Gloom this morning, stateside after his Spanish adventure.  FNG Astro joined us as well making the PAX a Six PAX for our Wednesday morning beatdown at the Gipper.

    Standard disclaimer and then down to business with the warmup:

    Merkins 20x IC

    Seal Jacks 20x IC

    Windmills 20x IC

    Plank Jacks 20x IC

    IW 20x IC

    Butt Kicks 20x IC

    Mosey to the Bedrock for the first COP:

    Woodchoppers con roca 20x IC

    Torso Twists con roca 10x IC

    Crossover RDLs con roca 10x IC

    Rinse and Repeat

    Mosey to the Justice Center for:

    30 yards lateral plank walks with stops at each of the three little live oak trees for 5x T pushups OYO

    Tabata set of Al Gores and vertical jumps then

    30 yards lateral plank walks back to the starting point again with stops at each of the oak trees for 5x T pushups OYO

    Mosey to the top of the Justice Center Parking Garage for:

    Burpback Mountain.  PAX breaks up into three teams of two.  Each team performs 100x burpees….one team member performs burpees while the other sprints down the ramp and then backpedals back up the ramp to relieve his teammate, flapjack until the team hits 100 burpees.

    Mosey back to the Gipper shovel flag with an old soccer drill:

    YHC calls out “head it” and each PAX performs a vertical jump with a virtual header; YHC calls out “hit it” and each PAX accelerates for 5 strides.

    Back at the shovel flag with just enough time for a set of Jane Fondas 10x IC.

    Countorama, nameorama and a prayer to start our day.

    Welcome FNG Astro.

    Thanks for letting me lead.

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV

  • 11’s Over the Hill

    DISCLAIMER: Mosey to rock pile for the warmup COP:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC

    Grab your rock.  Mosey to Hill for some 11’s.  Run over the hill with your rock for 10 burpees and back for 1 WWII situp.  Back over for 9 burpees and back for 2 WWII situps.  Keep going until it is reversed.  Mosey to an open area for the next COP:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    Do all three exercises again with 10 reps IC.  Then one more shoulder press x 10 IC.

    Time to take a break.  Grab your rock and have a seat in the People’s Chair.  After a couple of minutes, quick break.  Have a seat again.  This time while in the People’s Chair, rock presses, 10 IC.  Mosey to the rock pile to send our friends home.  On way to S/F, on your six for some Mary:

    -Dying Cockroach x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    Back to the flag.  Countoff, namerama, announcements, shoutouts, and a prayer.

    For Spartacus fans….a new and improved Spartacus II is next up…..

  • Running at the stomp

    9 human PAX and 1 k9 PAX arrived in the foggy gloom at City Park this am.

    YHC had the Q, and as I am now embarking on a training program towards a March Marathon – the workout today was going to be pretty simple: run.  (and as a hint for all the rest of you PAX: if you see my name on the Q sheet for the 610 stomp in the coming weeks, the workout is probably going to be about the same….)

    All PAX on your own pace – head down the Bayou route.  Be back at the VSF for Mary around 6:10.  Thanks, Cowbell, for the pace and the F2 on the route.  Cowbell participated in a Youth Run NOLA event this weekend – read more at http://youthrunnola.org/.  Great program, nice work Cowbell.  I think you’ve talked me into signing up for it!

    Finished with Mary (Dolly, Rosalita, Flutter Kicks).  Then count-off, names, announcements and prayers.  In particular, Fracsac reminded us to be thankful for our own kids with a callout of upcoming Operation Sweet Tooth: https://operationsweettooth.org/

  • With A Little Help From My Friends

    In desperation mode to reach the October ISI Challenge goals of 10,000 merks and 1,000 pull-ups, YHC shamelessly took the Q at The Uptowner and made everyone do merkins and pull-ups for 45 minutes.

    Warm-up:  I waited too long to write this backblast, but I figure we did SSH x 31, IW x 25, Abe Vigodas x 20, and J-los x 20.

    The Thang

    Three groups of two.  We rotated between 5 pull-ups, 10 squats con roca, and 15 merkins.  We completed 10 rounds.

    Break for some Mary:  Again, not sure, but I know dying cockroaches were involved.

    Back to the rotation.  We did 5 rounds and then made it a free for all during the last 10 minutes.  Pax could work on anything they wanted and get in as many reps as the could.  I skipped the squats and worked on my merkin and pull-up numbers.

    Moleskin

    • Thanks to all for helping me get to the October goal.
    • This actually turned out to be a pretty good workout, if I do say so myself.
    • You shouldn’t procrastinate.  How many times have I told myself that?
    • Great to see Apples and Two Yutes with the mid-week post.

  • Tabata Monday at the Milestone Marsh!!

    4 men showed up at the Marsh following day light savings rollback to tackle the Tabata. The Pelican expressed how much he missed Arizona because of not having to deal with the daylight savings time. Being the observers that they are Steve and Butt Splice saw the Qs phone and figured it was Tabata Monday.. Disclaimer and let’s begin.

    Warmarama

    25 all IC SSH, WM and BK.

    the thang

    8 cycles

    Cycle 1 Merkins and MC

    Cycle 2 Box jumps and Al gore pose

    Cycle 3 Sprints and LBCs

    Cycle 4 Bear crawl and oblique crunch.

    Cycle 5 Pull-ups and knees to chest

    Cycle 6 Crab walk and Plank jacks

    Cycle 7 Lunge walks and Squats

    Cycle 8 Burpee and Flutter kicks

     

    Countarama, annoucarama, COT

    Thanks to Butt Splice for praying us out..

     

    Appreciate the opportunity to lead gentleman.

    Great start to the week

  • Riverdance Redux

    Another beautiful morning on the Mandeville Lakefront. Fourteen men gathered around the shovel flag in the dark but quite nice Gloom to jump start their weekends with a beatdown.  T-claps to Bushwacker, Shooter, and Steve for posting pre-Fallen Heros 5k and special t-claps to Bushwacker and Steve for engaging in a little 2 mile Foreplay before the beatdown before the Fallen Heros 5k.

    Disclaimer and then down to business with

    The Warmup:

    5 Burpees OYO

    Seal Jacks 31x IC

    7 Burpees OYO

    Windmills 15x IC

    9 Burpees OYO

    Shoulder circles forward (golf ball, baseball, softball, volleyball, basketball, beach ball sized circles) then reverse (beach ball to golf ball) followed by OH hand claps 15x IC

    11 Burpees OYO

    Copperhead Squats 20x IC

    9 Burpees OYO

    Butt Kicks 20x IC

    7 Burpees OYO

    Imperial Walkers 20x IC

    5 Burpees OYO

    The Thang:

    Mosey Westward down the Lakefront for some multi-directional mobility/plyometric work from little oak tree to fireplug (about 15 yards):

    Straight legged toe bounces forward, lateral both directions, and then backwards.

    Bounce extends forward, lateral both directions, and then backwards.

    Prime times (Deion Sanders’) forward, exaggerated bounce extend lateral both directions and then exaggerated backpedals.

    Finally, frog hops to vertical jumps.

    YHC observes that this is perhaps the closest he’ll ever come to participating in a Riverdance performance.  Butt Splice, in particular, with his flowing hair and straight arms, looked straight out of the Old Country.  I hope the neighbors were watching because the PAX could have saved them a trip to the actual show.

    Mosey Westward again for the next COP, a Ring of Fire:  T push ups 10x IC, move to the right, Shoulder Taps 10x IC, move to the left, Hip Slappers 10x IC, move to the right, Peter Parkers, move to the left, then a 20 count Mission Impossible hold.

    Recover to a shuttle run:  4 cones positioned 20 yards apart, sprint to the first cone, execute one T push up, sprint to start, sprint to second cone, execute one T push up, sprint to start, etc.  Rinse and repeat for second round after a breather.

    Sticking with the cone setup, YHC split the PAX into two groups of seven, one group at 0 yards and the other at 80 with a tennis ball each for the second group.  Partner up with the PAX across from you.  The second group sprinted to the 40 yard cone, threw their tennis balls to their partners, and jogged to the 0 while the first group sprinted with tennis ball in hand to the 80 only to return to the 40 where they threw the balls back to their partners.  Four complete rounds.

    Mosey Eastward now to our little oak tree and fireplug for Animals on Parade:  crab walk, ostrich walk, duck walk, bear crawl, lizard walk, and then inchworm.

    Back to the shovel flag for some Mary:  Vladimir Putins 31x IC, Nolan Ryans each side 17x IC, Scuba Steves 31x IC, and then 60 seconds of front planks on elbows.

    Countorama, nameorama (welcome FNG Tiger Bait), and Ocho prayed us out on our way to the Coffeeteria.

    Great job men.  Thanks for letting me lead.  Always an honor and a pleasure.