F3 New Orleans

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  • Lafitte’s Plunge

     

    YHC arrived at 5:30 am for the pre-workout and no one was there because the Thang was to start at 6 pm because of the time change.  Well, lo and behold, someone was opening up the facility and YHC was left alone to wait inside.  For future reference, the opening time of 5:30 am is not a scheduled opening but was a fluke this time.

    As the Pax arrived for 6 am, there was nothing but confusion because there were no other swimmers but just the men from F3 looking to get in their downpainment.

     

    Countoff, Namerama and COT – Prayers for my friend Shelly who lost her husband a year ago and has to raise 3 young children.

    200 meter –  warm up

    500 meters – swim 50 meters and rest for 10 seconds and repeat 10 times

    100 meter – catch ups

    150 meter – breast stroke

    200 meter – sprint 25 out and recover 25 back x 4

     

     

  • Friday Morning Burn

    I had a nightmare about fartsacking this morning’s Q.  Luckily that didn’t happen, and we had a healthy 18 PAX out for a hot, muggy beatdown at Wolfpack Mountain.  We began with a quick mosey to the 1st floor of WPM for warmup:
    -20 x plank jacks
    -20 x SSH
    -20 x elbow lift planks

    Then we Indian ran in two groups to the top of WPM.  There, we did a cycle of 30 seconds of AMRAP of the following exercises:
    1. jump squat
    2. merkin
    3. split lunge
    4. burpee
    5. squat

    Between each 30 seconds of exercise, we did 30 seconds of rest. And we went through 1-5, but held the squat for 20 at the end before last rest.  Rinse & repeat a total of 3 cycles through all exercises.

    We then headed to down the stairs to the benches in the Loyola quad and did the following:

    -20 x L power up

    -10 x decline merkins

    -20 x R power up

    -15 x dips

    We then moseyed to the main circle for some ab exercises:

    -20 x LBC

    -20 x penguins

    -20 x V-up

    -20 x LBT

    -20 x flutter kicks (mistakenly labeled hello dolly by YHC)

    -20 x pickle pounder

    Then we moseyed back to flag for COT.  Great workout.  Hopefully things are back to “normal” after a couple of days of chaos around here.

  • The 300

    Among the threat of weather, 3 dedicated pax made it out to the AO dependent upon the concrete umbrella. However typical LA sky q fartsacked again out of nowhere, *cough* chipper *cough* shorty, so things worked out for the best.

    Warm up

    -ssh x 20

    -imperial walkers x 20

    -windmills x 20

    -armcircles x 20 forward and backward

    -keep them up, seal claps x 20

    THE THANG:

    mosey to the play station. The goal to reach is 300 squats, 300 pull ups, and 300 body rows. Two pax work on the goal while the other makes a half of a mile lap around the tennis court and upon his return, he and another pax swaps out. One is always running and two are always working towards the goal. After three rounds of laps, the three completed the three 300 rep exercises. After finishing with some ww2s and some lbcs, the pax circles for prayer and proceeded on to the rest of the day.

    The three pax put forth an effort similar to that of the mighty 300 Spartans as they typically do. Impressed and honored, I would go to battle again with them anyday. #TClaps

    This is Troubled Waters

  • When the Levee Breaks…

    Okwata

    With all the hype, emergency notices at 3 am, non-working stormwater pumps, rumors, politicians and of course rain,  main themes of this workout was levee and water.

    Warmup (typical) at the fountain:

    SSH X 25

    Windmills X 20

    IW X 20

    Arm Circles X 31

    Mosey to levee for long mosey over to circle of benches

    During way over,  embrace the levee by running 4 hills up and down,  a bit wet though at the toe,  even more water getting to benches…

    Circle of Benches

    One full rotation of benches,

    Dips X 10 each bench, with feet in the water below benches,  but no rain entire workout!

    Lunge from bench to bench

    Mosey back to Lakefront and over to Canal Blvd

    4 corner Burpees

    Each corner had (10) on odd corners and (5) on even

    Repeated again,  running in between including up & down levee

    Mosey back up the levee and to picnic tables with chin up bar for some rotations

    Rotations

    A foul smell came from the trash can originally assumed to be crawfish,  but we are out of season….  Eventually our smell overtook it.

    Time keeper was running up levee with (5) squats at the crown,  and back down

    Other stations were chin ups and mercans,  now we are getting tired

    Core Work

    Final last focus on one area we missed out on

    Held plank for ~ 2:00 minutes focusing on Breath 

    In honor of Louis Armstrong’s birthday last Friday We did (117) Hello Dolly’s (well it sounded good at first like Satchmo,  we stopped at 20 due to bad timing…)

    Russian Twist 15

    Held plank again for 1:30

    Back to invisible flag for COT, nam-a rama, count, intentions, announcements, etc

    Well I myself enjoyed it,  I am feeling it tonight, hope all other felt the same.  Safe travels from our fellow South Carolina PAX and new friend that came over to get a taste of humidity.

    I’ll take tomorrow off but instead hope to see everyone on the radio bright and early (90.7 FM WWOZ),  who nows maybe I will mix in some Memphis Minnie or Pops.

    Bongo

  • Get it Done!

    YHC woke up late again and in the rush of the morning I tripped and fell. Then I looked up to see that I broke something that was given to my wife at some point in her life. Oh well deal with that bridge when I come to it. (It was not a big deal. Dodge that one.) YHC drove up after 0530 but planted the flag and had my 75# buddy with me. Gave the disclaimer to myself and I was off.

    Warm Up

    • SSH x20
    • Windmills x15
    • Frankenstiens x15
    • Hip circles x10

    After I put my buddy on my shoulders and off to the playstation. Here 11s took place with 1 merkin and then squats with my friend. Between each round i decided to perform pull ups x10. After 3 rounds i decided to hold off on those suckers. After completion of the 11s YHC brought my friend back to the SF. You did good kid. YHC then ran two laps around the park stopping at the playstation to perform the remainder of the pull ups x10 between each lap. At the SF there was time for some Mary

    Mary

    • Extended American Hammer x10
    • LBCs x40

    Embrace the suck and drive on!!

    Kimchi

  • Quit Hitting Snooze!!!

    Quit Hitting Snooze!!!

    In honor of our favorite new reptilian PAX member, YHC built a workout that was all about what happens when you hit snooze. Namely, the ALARM keeps going off!

    Here is the abbreviated account of what went down on Tuesday at the Mandeville Trailhead.

    Warmup:

    SSH 20 IC

    Mummy Kicks 20 IC

    Butt Kicks 20 IC

    High Knees 20 IC

    Windmills 10 IC

    Superman Red Sun Yellow Sun 15 IC both directions

    The Thang:

    We moseyed to the playground (albeit in a roundabout manner). But we made the moseying a little more interesting by doing something called the 5 corner escalator.

    5 Corner Escalators: Start with 5 burpees (officially the first of the five corners) and start moseying. At the second corner you do another 5 burpees and add 10 high knee jump-ups. At every corner you do what you had done before and add another set of exercises with an increased rep count of five additional reps for every new exercise. On the last round we did 5 burpees, 10 high knee jumps, 15 merkins, 20 squats, and 25 mountain climbers. Well that escalated quickly…

    Arrived at the park and began what would be the main course of this morning breakfast beatdown. What’s that sound? It’s an ALARM!

    ALARM:

    A routine where you do an (A)rms exercise, (L)egs Exercise, (A)b exercise, (R) exercise, and a (M) exercise.

    ALARM 1 = Shoulder Taps (20 IC), Lunge (Court Length and back), Monkey Crunches (25 OYO), Reverse Crunches (25 OYO), Mountain Climber Merkins (15 OYO).

    Someone must have hit snooze, because a familiar sound rang once more. The ALARM went off again!

    ALARM 2 = Curb Albert (10 IC), PAX Called Up-Downs, Rosalita Wip (15-20 IC), Mini Chesto. The QIC cut this last alarm short so we could head back for our last exercise.

    We were running long but everyone obliged the Q to go a little over. They might have regretted doing that. It was time for the 5 minute plank challenge!

    5 Minute Plank Challenge

    • 1 minute elbow plank (Chilcutts) and rock back and forth past your hands.
    • 30 seconds side planking hip drops each side
    • 1 minute Dancing Chilcutt (Elbow plank with alternating straight leg raises)
    • 30 second side planks Nolan Ryan’s each side.
    • 1 minute Plank alternating feet stepping outside of your shoulders and back.

    That was brutal!!! Way to go guys for hanging in there! And man… Ocho… That story you told… Stunk…

    Circled up and Ocho closed us out in Prayer. Thanks for the select few who braved it this morning! What a pleasure it is to grow stronger with you men… And turtle.

  • Bayou Andme

    Well YHC was covering Q today for Shooter. Set my alarm and ran out the door a little early eager to lead the pack in the Northshore run day routine. And YHC led the PAX to the lakefront’s sunset point and raced on the pier. YHC won the race of course because the PAX allowed him to in order to boost YHC’s confidence as Q. However on the return, YHC started to tire out and the PAX beat YHC back to the starting place in the final push to the finish line. We then ended with 5 rounds of pullups pursuant to the monthly challenge of pull ups and BOM.

    Quote for the day:
    So then, let us not be like others, who are asleep, but let us be awake and sober. -1 Thessalonians 5:6

  • Dog Days at The Gipper

    With the little ones heading back to school tomorrow, it seems summer is coming to a close.  In reality, of course, it’s been a mild August thus far, so we’re probably in for a pavement-melting October.  Regardless, YHC was happy to have the (ever-so-slight) dip in humidity this morning, though it did little to deter the PAX from sharing multiple stories of splashing merlot (along with specific locations) to our FNG before we even got rolling.  (spoiler: he did fine)

    Alright, let’s get this thing going…

    Warm-Up: Seal Jacks, Windmills, Mummy Kicks, High Knees, Butt Kicks (All 20x IC)

    The Thang:  Mosey to the justice center garage for Burpees (15), Lunges (20 IC), Imperial Walkers (25IC), Merkins (30), Plank Jacks (35IC), and Squats (40).  That’s right, BLIMPS, with some backpedaling and sprints in between as we made it up the garage ramps to the top.

    Up top we tried a new one – Dominoes.  All PAX line up in a left arm high plank along the curb, and the left-most man kicks things off by dropping into standard plank and doing 5 merkins.  Next man, and so on, until all have completed and are now in standard plank position.  Then swaparoo, with right arm high.  Two rounds of this had YHC recalling Grundy’s Plank Challenge from yesterday, and I called it.

    Down to the Justice Center for some quick leg business: Step Ups (each leg, 10x), 1 minute of Rocky B’s, up and around the stairs 2x, Bulgarian Split Squats (each leg, 15x), 1 minute of wider stance Rocky B’s, up and around the stairs 2x.

    Over to a patch of grass for Jack Webbs – up to 10 merks and 40 air presses.  YHC wanted to go one more, if only to mentally mess with Grundy, but alas, time called us back to the flag for an abbreviated Mary: Jane Fondas (15x IC) and leg pulses (15x IC), each leg.

    Countdown, naming and welcoming of FNG Dr. Buckeye (welcome brother!), announcements (get ready for the 10k sando and, if you’re interested, a street-fighting class courtesy of Turbo’s posse) and finally, Moby prayed us out.  Thanks for letting me lead guys, always a pleasure!

  • Never Gonna Dance Again…at the Foundry

    As I was walking over to the Foundry, I could feel the drop in humidity from the day before; from 97 to 93%.

    The Bold and the Beautiful showed up, DISCLAIMER, and let’s mosey.  We moseyed to the track, halfway around and kept going…to the Foundry.  Five pax, five stations and my phone for 80’s music and the Timer.

    COP: 20 x SSH, 20 x Mt Climbers, 30 x Arm Circles (15 ea.dir.), 20 x Jo-Lo’s

    The Thang: timer set for Spartacus time (1 min exercise, 15 sec rest/transition) for five stations.  Pull-ups, dips, box jumps, rows, Squat Walkers.  After two cycles, mosey to the water fountain and mosey back.  T-claps to the troops for planking while waiting for their turn at the water fountain.  Fall in for one more round and let’s mosey.  Back at the track we pulled off for some Mary.  30 x LBC, 30 x Flutter Kicks, 20 x Hello Dollys, and of course everyone’s favorite: Wife Pleasers x 20.  Running over time, back to the S/F.

    Countoff, namerama, announcements, shoutouts, and a prayer.

    (Thanks Da Parish for asking about George Michael’s music…and thanks Spotify for playing shortly after)

  • Lakefront Coastie

    I’m the Q again!  How did I get here?

    I grew up always being a follower, just someone who hung out but things are different.  Much different!  I’m not a kid any longer and although my sight is getting worse, my vision is getting clearer.  I see needs that demand attention, I see needs that are growing, and I see needs that are not going away.  What will I do?   Will I choose to be a High Impact Man (HIM) or will I choose the path of least resistance?

     

    A good friend and mentor once told me that being a leader will ALWAYS cost me something.

     

    Countoff, Namerama and prayers for my friend Shelly who lost her husband 1 year ago and is raising three young children as a young widow, Fracsac’s dad and Tool’s son.

    We headed east to the Seabrook bridge and rode at a brisk pace throughout in an attempt to join the 610 stomp at City Park for their COT.  I set the pace early at around 20-21 mph but Da Parish and Woz were on my heels.  They dropped me as we neared Franklin Avenue and slowed down as they turned back toward UNO.  After I caught up with them, we made a left at Paris and headed to City Park.  With 1 minute to spare, we pulled up to the COT and finished 12 burpees as a combined PAX.

     

    So today I lost sleep and the comfort of a warm bed but I gained so much more!   God, thank you for allowing me to lead!

    Luke 9:24 – For whoever would save his life will lose it, but whoever loses his life for my sake will save it.