F3 New Orleans

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  • Northshore Grow Ruck Training Underway

    It was a dark and stormy night….actually it was quite nice Thursday evening in Covington after a day of thunderstorms.  Four PAX formed up for an hour ruck through the neighborhood and then hit the Tap Room for a little F2 afterwards.  Northshore Grow Ruck training is underway.  More to come.  Commit now.  Worry about if it was a good idea or not later.

  • The PAX went into a barre . . .

    The PAX ignored the threat of severe weather and met at the flag, and after the disclaimer, the beatdown started.

    Warm-Up: mosey around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Plank Jack x20.

    The PAX moseyed away from the fountain and then turned back and ended up at the fountain, which has a sturdy barricade around it. Who needs spandex, a fancy studio with mirrors, and waxed wood with brass fittings? The top bar of that barricade was all the PAX needed for the THANG.

    COP1: 3 exercises, 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)

    Single-leg lunge, Side leg raise, Pistol squat

    It sounded easy when YHC wrote this out, but it was painful. The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: Jack Webb Went to the Bar

    This was like a standard Jack Webb, but the PAX was given the option to do an incline merkin with feet on the bar. For the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. In mumblechatter, Fracsac said, “Jack ordered a double at the bar.” Exactly!

    Then, mosey up the levee and down the levee to the Cabanna of Pain.

    COP3:

    Broke into two groups. One group did pull-ups or chin-ups AMRAP. The other group did dips x25 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Slow LBCs, Leg Climber x10 (each leg), Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    MOLESKIN

    This was a different workout than most at Okwata. The running was short, but the exercises made up for it. The PAX was enthusiastic to try something new.

  • Lafitte’s Plunge #9

    Five men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! …and Jingle Vader in a Speedo…something you can’t un-see!

  • New Thang

    Perhaps the Today Show spot has energized the Pax a bit as 21 men posted at The Birdcage today.  My take after watching the video was that there is whole new world of exercise out there- why not try some?  They can often fail but we can’t just do burpees and bear crawls forever.

    The Thang:

    Pre-disclaimer directions to Whoop on where to meet us after his own warm up in the men’s room.  Disclaimer and mosey around the lot and back to oak alley.

    Warm up:

    • SSH X 30
    • IW Squats X 20
    • Arm circles front X 20, back X 20
    • Peter parker X 20, Squat jack X 20, Mountain climber X 20

    Partner up for some running and AMRAP

    • Runner: oak alley and back to track, Partner: burpees, switch
    • Runner: track to the left through parking lot and back down oak alley, Partner: squats, switch
    • Runner: track to the right to dirt path and back down oak alley, Partner: LBC, switch

    First ‘new’ exercise of the day is the Bataan Death March.  Perhaps similar to Catch Me if You Can.  One of our F3 OG’s will have to school us on the difference.  Something like this:

    • Two columns in a mosey.  Last guy drops and does 5 burpees then catches up to column to tag the last guy and proceeds to the front of the line.  Out and back on the track until everyone had a chance at the fun.

    Back to oak alley for some animal work.  Bear crawl, duck walk, crab walk, bear crawl through the sets of lights.

    Slow mosey to the benches under the shelter.  I think Whoop is out the bathroom.

    • Left leg on bench for right leg power ups X 20
    • Right leg on bench for left leg power ups X 20 (These benches may not be regulation height, good thing we have a disclaimer!)

    Last ‘new’ exercise of the day: Ascending Testicles

    As a urologist Q this is must do.  This is not to be confused with testicular torsion, undescended testicles, retractile testes, dislocated testicles, testicular rupture, atrophic testes, or horse nuts.  I think the pax may have mumbled each of those clinically relevant terms during this exercise and I applaud the attention to men’s health!

    • Feet on the wall 15 degrees above plane for 10 mercans, climb the wall to 45 degreees above plane for 5 mercans, climb the wall until ‘balls to the wall’ for a 10 count.  This was hard.

    Mosey back to the flag (Roots!!) for count off, nameorama, announcements, and intentions.  COT in the form of sweaty ball of man.  Dear lord please help us to continue to improve and be willing to accept help as means of growth.  Thanks for the chance to lead!

     

  • The Foundry 3/29/17

    We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
    The usual disclaimer, and off we go.

    Mosey to the track for a warm-up COP:
    SSH x 20 IC
    Hill-Billy’s x 20 IC
    Plank Jacks x 20 IC
    Squats x 20 IC

    Mosey to the side of the track for our first exercise.
    11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.

    Indian run to the Foundry for an upper body circuit:
    10 pull-ups (the pull-ups have the count)
    Dips
    Decline merkins
    Body rows
    Knee ups on the monkey bares
    — Repeat for a second set

    Then mosey to the fountain in front of NOMA:
    15 dips
    Frog hops up the steps of NOMA
    — Repeat 5 sets

    Left leg step-ups x 15 IC
    Incline merkins x 15 IC
    Right leg step-ups x 15 IC

    A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
    Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.

    Thanks fells. Happy hump day.

  • 610 Stomp #83 – Classic with GRT Flavor

    Discipline Equals Freedom

    A quote from F3 Apache of Rock Hill:  

    The alarm clock goes off.  It’s time to get out of bed.  This is your first decision of the day.  Will you get out of bed or hit the snooze button?

    You press the snooze button and roll over.  What just happened?  No big deal, right?  Wrong.  You just lost the first battle of the day.  The Sadclown kicked your butt and has broken your will before you’ve even gotten out of bed.  You will most likely be its slave for the rest of the day.

    Are we going to beat that sad clown of the gloom? the choice is yours and it’s you against you.  Please don’t freaking lose.

    The Thang

    We started with eight 8-count body builders in cadence.  We then ran the classic bayou route stopping for eight 8-count body builders at the following spots:  NOMA, Cabrini Bridge, Dumaine St. Bridge, Orleans Bridge, Jose Marti Statue, Orleans Bridge, Dumaine St. Bridge, Cabrini Bridge, Esplanade Bridge, NOMA.  Then we sealed the deal with 12 burpees.  That’s a total of 80 body builders, 12 burpees, and 4 miles.

    Moleskin

    Six men and a K9 won the first battle of the day this morning.  By being disciplined we are free to be the men we are called to be.  Without discipline we become severely limited in what we are capable of doing.  T-claps to Tool,  who had an early appointment this morning.  He finished his run as we were starting the Stomp – that takes discipline.  That’s a man setting an example for the rest of us to follow.

    Commit to the GrowRuck today – Register Here.

    -Hawg

  • Rock Relay? Maybe not…

    YHC strolled into Rock City with 30 seconds to spare before the work-out began. A quick disclaimer, and off we go.

    1st COP. Mosey to usual starting spot by the rock pile for warm-ups.
    SSH x 30 IC
    IW x 20 IC
    Plank Jacks x 20 IC
    Peter Parkers x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 20 IC

    Mosey to the Rock Pile. Pick a medium-sized rock, suitable for running. And mosey to the track.
    Next is the Rock Relay. Split into 4 teams, for a 4×100 meter relay.
    1. Sprint 100 meters with your rock
    2. Drop for 20 merkins
    3. Plank up until the relay makes it back around to you
    4. Repeat 4 times
    As it turns out, there is a reason why people don’t sprint a relay while carrying 30-pound rocks.

    2nd COP: rock out with arms, circle up inside the track.
    Rock shoulder press x 15 IC
    Rock bicep curls x 15 IC
    Rock chest press x 15 IC
    Rock rows x 15 IC
    Rock shoulder press x 10 IC
    Rock bicep curls x 10 IC
    Rock rows x 10 IC

    Mosey to the baseball field for Animals on Parade around the bases
    1. Bear crawl
    2. Crab walk
    3. Bear crawl
    4. Frog jumps
    Repeat

    3rd COP. Mosey to the outfield for some Mary.
    Flutter kicks x 20 IC, with rocks held high
    Hello dolly x 20 IC, with rocks held high
    Freddy Mercury x 20 IC, with rocks held high
    LBC’s x 20 IC, sans rocks
    Froggy crunches x 10 IC
    Russian twists x 20 IC

    Mosey back to the rock pile to return our beloved rocks to their homes. Then sprint (sort of) to the flag.
    COT: count off, name-o-rama, announcements, intentions, and a quick prayer.

    Thanks for letting me lead. No more Rock Relay for me.

  • Classic Skinny

    Inspired by Roots’ recent proclamation that he was “bringing running back to the Skinny,” YHC decided to treat the Pax to some speed work around the park loop.  We started with a short warmup jog to oak alley, where we alternated between high knees and butt kicks at each lamppost and eventually made our way to the jogging path.  There, we did fartleks using the stickmen painted on the ground as markers.  For the first stretch, we jogged for two men and sprinted one, repeating until we reached the monkey bars.

    At the monkey bars, split into 4 groups:

    • Burpees x10 (timer)
    • Pull ups
    • Plank jacks
    • Russian Twists

    Rinse, repeat, then resume fartlek, but this time jog 2 / sprint 2 until arriving at the usual Mary spot near the 17th hole tee box.   We got in plank position and did Jack Webbs starting with 1 merkin /2 air presses and increased in increments of 1 merkin / 2 air presses until reaching 10 merkins / 20 air presses.  After completing this, there was some confusing mumblechatter about “more.”   It made a lot more sense after YHC finally got around to reading Friday’s backblast and learned that #JackWebb is apparently trending among Skinny Uptowners.

    Continue around the loop (jog 2 / sprint 2) until reaching the benches at the fountain.  At the benches:

    • Bulgarian split lunge (R) x15
    • Bulgarian split lunge (L) x15
    • Dips x20
    • Decline Peter Parker x20

    (all in cadence)

    Resume 2/2 fartlek and arrive at clearing near Prytania for Plankorama, which went something like this: plank, merkin x10 (in cadence), side plank right, arm under x10 (in cadence), elbow plank, side plank left, arm under x10 (in cadence), plank, elbow plank.

    We wrapped up with an Indian Run to the flag and then concluded with the count, name-o-rama, announcements (GrowRuck – June 10) , and prayer.  During the COT, RY was frantically adding folks to the Q list so make sure you check for your names.

    Thanks for the opportunity to lead.

    -Mulligan

  • We are Live in the Big D.

    Seven men braved Margret Orr’s Apocalyptic forecast to launch F3 Destrehan on a beautiful, cool, breezy River Parish morning.  We planted the flag directly under the bridge, gave a short disclaimer and then moseyed about 3 feet for the warm-up COP.

    The Thang

    Warm-up COP – All exercises IC:  SSH x 30; Imperial Walkers x 25; Low Slow Squats x 25; Peter Parker x 25; Merkins x 10; Plank Jacks x 24; Merkins x 10; Parker Peters x 25; Merkins x 10

    Near the end of the COP, the St. Charles PO-PO pulled up into the parking lot.  Next thing we know Torque jumps up to his feet and takes off running.  

    Exploratory Mosey: We moseyed down the jogging trail that goes around the park.  Torque claims it is one half mile, an I have no reason not to believe him yet.  There were some exercise stations along the way, a few sporadically placed picnic tables, a big open dirt area, some bleachers, some narrow grassy areas, a basketball court, and tennis courts.

    After hiding out in the bathroom for a while, Torque rejoins us.  I didn’t ask.

    Red Hot Chili Pepper:  Since we were under the bridge, it seemed appropriate to break out the Red Hot Chilli Pepper.  This was gifted to the NOLA Pax at the NOLA Launch on 10/18/2014 by Chong Li.  You can read the backblast here, where it is referred to as the Chong-Li Special.  I modified it for the Destrehan Launch, using step ups instead of Bulgarian Split Leg Lunges.  I also reversed the counts for the legs and the merkins so that it went something like this:

    • 16 Channing Tatums IC (aka Right Leg Squat)
    • 8 Decline Merkins IC
    • 16 Tatum Channings IC
    • 8 Incline Merkins IC
    • 12 Channing Tatums IC
    • 6 Decline Merkins IC
    • 12 Tatum Channings IC
    • 6 Incline Merkins IC
    • 8 Channing Tatums IC (aka Right Leg Squat)
    • 4 Decline Merkins IC
    • 8 Tatum Channings IC
    • 4 Incline Merkins IC
    • 4 Channing Tatums IC (aka Right Leg Squat)
    • 2 Decline Merkins IC
    • 4 Tatum Channings IC
    • 2 Incline Merkins IC

    We did this on the baseball field bleachers and it was hell a loud.  The guy opening the concession stand for the games later that morning came out to see what all of the commotion was about.  He seemed fine with a bunch of dudes stomping on the bleachers, so he went back inside.

    Dora 1-2-3:  Partner up. Partner 1 bear crawls about 40 yards out and back, while Pax 2 works on the the prescribed exercise.  Flapjack when Partner 1 gets back and continue exercise count as a team.  Each team does 100 Merkins, 200 Squats, and 300 LBCs.

    Mosey over to the playground

    Bernie BLIMPS: Same partners.  Pax 1 hangs from the pull-up bars, elbows bent at an L while Pax 2 goes through the following progression:  5 Burpees, 10 Lunges, 15 IW, 20 Merkins, 25 Plank Jacks, 30 Squats.  Finished when the team makes it through the entire progression.

    Mosey across River Road (Frogger) to the levee.  After a test run down the concrete side and back up, we decided it was a worthy levee for 11s or Jacob’s ladder or quadraphilia or any other of our various levee downpainments.

    Jacob’s Ladder: Run to the top of the levee and do one burpee.  Down and back up for two burpees.  Keep ascending until you reach 7 burpees.

    Mary: 10 WWII sit-ups IC with feet toward the top of the levee.

    Quadraphillia – Down the grassy side and back up, always facing the park.  We only did a couple of minutes.

    Mosey back to the flag for COT

    Moleskin

    Troubled Waters is a good AO that would be better if they didn’t lock up the baseball fields.  There’s plenty of stuff to get creative here and the levee is a definite bonus.  There are not a lot of big open spaces, so it will be tough once the numbers get huge.  No worries though, we will just add a workout at the West Bank Bridge Park.

    They have a Remote Control Race Track at this place.  How weird is that?  We had Coffeeteria at Donut Land, just down the road.  Ask Kimchi how good the donuts are.  While we were there we saw one of Torque’s buddies, who was apparently confused about the location of the workout, or exactly what the term workout means.  At least he met us for donuts.

    T-claps to Channel Mullet for his triumphant Kotter.  T-claps to Yo-Yo.  Not too many 14 year olds in the New Orleans area have the dedication to get up and workout at 6:30 Saturday mornings.  He will be a man-child before long.

     

  • NOLA Foundry 03/15/17, Better Late than Never

    Sorry for this late post. I typed it up, and forgot to post it. Gotta give people their due. Better late than never.

    It was a balmy 45 degrees this morning, but luckily it felt like 40 in the wind. Not quite like Walleye’s homeland of Minnesota, but close enough to make him feel at home. Time to exercise like real men.

    Quick mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Peter Parker’s x 20 IC
    J-Lo’s x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Parkway, stopping at each park bench for dips.
    Start at 5, increase 1 dip per bench, ending at 17 dips. Get those arms warmed up.

    Next COP: Legs
    Alternating lunges x 20 IC
    Low slow squats x 20 IC
    Jump lunges x 10 IC

    Mosey to the Foundry. 8 stations for 8 men. 3 rounds each.
    1. Pull-ups
    2. Dips
    3. Step-ups
    4. Decline merkins
    5. Low body rows
    6. Knee ups on the monkey bars
    7. Super mans
    8. The 8th station had the count (10 Dr. W’s 1st round, 10 burpees 2nd round, plank walks 3rd round).

    A short mosey to the 3rd COP. A rotating Circle of Mary. The Q got lazy here, and asked on the PAX to each provide an exercise.
    Flutter Kicks x 20 IC
    Tabletop cockroach x 20 IC
    American Hammer x 20 IC
    Wife pleasers x 20 IC
    SLOW BC’s (Slow baby crunches) x 20 IC
    Box Cutters x 20 IC
    Merkins x 20 IC

    And out of time! Sorry to short you Bogey! A fast Mosey back to the flag for Name-O-Rama, intentions, and a quick prayer. Good luck and Godspeed to the Tough Mudders on Saturday!