F3 New Orleans

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  • Fishing Rodeo Fitness

    This day at the Mothership in New Orleans marked the annual City Park Fishing Rodeo. Tool wisely informed the PAX that this event is the oldest fresh-water fishing rodeo in the country. Tool routinely crashed this event every year as a boy, and got caught every year by the same security guard as he fished the sacred waters on the golf course. “Move along boys…” he would tell young Tool. We did not bring our rods and reels today, but we brought high spirits and eager muscles. With a forecast of thunderstorms, we were luckily with a beautiful morning of clear skies. Walleye, at the Q, was unaware of fish-themed exercises, and a little afraid of getting caught in the rodeo, so planned a Route 66 OUT of busy City Park.

    This Route 66 was in honor of Side Effects, our brother relocated to Philly, who surprised us with a Mystery Q 2 weeks ago. He led a similar Route 66 last summer. A quick disclaimer, and off we go. “Let’s move along boys…”

    A short mosey to the green lawn, and our warm-up COP.
    SSH x 25 IC
    IW x 20 IC
    Windmills x 20 IC
    Arm circles x 30 IC (15 forward, 15 backward)

    Mosey to the fountain in front of NOMA.
    Box Jumps x 20 IC
    Dips x 20 IC
    Left leg step-ups x 20 IC
    More Dips x 20 IC
    Right leg step-ups x 20 IC

    1st Route 66: down Lelong Drive to Esplanade avenue:
    10 Merkins at every light post (9 posts total)

    Round up for second COP.
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    2nd Route 66: down Esplanade avenue to Alcee Fortier Park (across from Cafe Degas).
    Squats, start at 5, increase 1 at every light post (10 posts total)

    On our 6 for some Mary at Alcee Fortier Park. Watch for land mines.
    LBC’s x 20 IC
    Flutter Kicks x 20 IC
    Dying Cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer (Russian Twists, Putin’s) x 20 IC

    3rd Route 66: back down Esplanade avenue to entrance of City Park:
    10 Lunge Jumps at every light post (10 posts total)

    Slow mosey into City Park. The legs are truly burning now. A dip in Bayou St. John is suggested. Bogey wisely declines, “Move along boys.”

    4th Route 66: down Lelong Drive to front of NOMA:
    Merkins, start at 5, increase 1 at every light post (9 posts total)

    Indian Run to the baby Foundry. 3 stations:
    1. 10 Burpees (Burpees has the count)
    2. Pull-Ups
    3. Body Rows
    Sadly, only time for 1 round.

    Mosey back to flag. But there is enough time for a Pit Stop at Tad Gormley:
    Calf Raises x 20 IC

    Mosey to the green lawn. Sprint across the green lawn to end at the flag in the nick of time.
    We name our FNG “Flounder” in honor of his love for fishing, the on-going Fishing Rodeo, and his kids’ love of Disney. Announcements: kick-off at Destrahan today, support the new site. Tough Mudder completed, now sign up for the NOLA GROW RUCK June 10, 2017. Intentions: multiple friends and family members battling cancer and other illness, Rudy’s broken pinkie. A quick prayer.

    Happy Fishing.

  • Windy and Wet at the Mandeville Lakefront

    Lake Pontchartrain greeted the PAX with wind and crashing waves this morning. It was rather wet and not that the PAX is afraid of water or anything (Tanked Up proved that point beyond doubt when he conquered the Arctic Enema obstacle during last weekend’s Tough Mudder) but after a quick disclaimer for FNG Shooter’s benefit, the PAX moseyed inland to the Mandeville Trailhead for the THANG.

    The THANG

    Expansive COP on the splash pad.  SSH, IW, Merkins, Mountain Climbers, Butt Kicks, Overhead Hand Claps, Front to Back Lunges, Shoulder Taps, and Windmills.  All IC, 20x more or less, with a collapsing circle between exercises for a quick PAX fist bump before return to the starting position via the backpedal.

    Mosey to the Grassy Knoll for some quick Mary.  Circle up for flutter kicks and the Hello Dolly.  Both IC 20x with a 20 count six inch dead man’s hold afterwards.

    Partner up for the next round of pain  One partner held an Al Gore while the other ran to, up and around the Trailhead Tower and then back to his partner for the exchange.  3 trips per man, 6 total rounds.

    Another COP with big shoulder circles, little shoulder circles, 45 degree pulses with thumbs up, 45 degree pulses with thumbs down and then a nice 20 count straight arm pulse at the end.

    Set of 11s…Merkins on one side, squats on the other, with some nice obstacles in between.

    Recovery walk to the edge of the Trailhead area and then a Bataan Death March Indian Run back to the shovel (which was sans flag because Chewy prudently decided that the wind might carry the flag to Madisonville if he tried to attach it to the shovel).

    Finish up with some more Mary:  Jane Fonda, Jane Fonda pulses, Nolan Ryans, dynamic side planks, and some wife pleasers, all IC 10x.

    Count-o-rama, name-o-rama, and a nice welcome for our FNG Shooter.  Butt Splice prayed us out and then it was time for the Coffeeteria.

    Moleskin

    T-claps to Butt Splice for rejoining the PAX this morning and bringing FNG Shooter with him.  Shooter clearly did not join us straight off the couch; he has been doing Pilates or something.

    Go Ruck registration is live.  YHC will be putting out an e-mail to the Northshore PAX early next week with the registration link and some details.  So get your credit cards ready; it is time to commit.

    Go Ruck training starts this Thursday.  We’ll meet at the Covington Trailhead this Thursday 7 PM for an hour ruck (bring your packs) and then slow mosey over to the Covington Brew House or the Tap Room for a little F2.

    EiEi, the PAX knows that you are reading our backblasts as you fartsack and will be compelled to stage an embarrassing intervention at your home in front of your 2.0s soon if you do not Kotter.

    Chewy’s got the Q this Tuesday, Tanked-Up has it Wednesday and Steve will bring the week to a close on Saturday.

  • The Uptowner Yoga Challenge: Week #1

    We kicked off the 8 week Yoga Challenge at The Uptowner this morning with 6 men looking to get stronger, more flexible, and injury resistent.  The idea here is to see what happens if we commit to doing power yoga once per week for 2 months.  What kind of changes are we going to see?  Time will tell.  So with that in mind, we started with your basic sit and reach so that we could get a crude baseline measurement of our current flexibility.  Mine was not good.  Feel free to post yours in the comments so that you can look back at the progress.

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Chair Pose
    • Prayer Twist
    • Namaste

    Moleskin

    • The PAX knew YHC was serious when I showed up in my slippahs.
    • My biggest fear was assuaged as HVAC let me know he was all for the Yoga Challenge.  I hadn’t communicated it with him and was worried he would not be excited about it.  He views it as good preparation for the Classic, so I am now even more all in.
    • Kimchi started the next cycle in his new “rest on the 70th day,” training plan.  Good to have him back.  Yesterday just wasn’t the same.
    • At the encouragment of Bogè, I tried a couple of different voices for the Q.  It was decided that YHC should use the calm, soothing yoga Q voice instead of the normal, bootcamp style Q voice – it was better for our flow.
    • YHC has misplaced his travel speaker; otherwise, we could have vinyased to the beat.  If I can’t find it for next week, I challenge Bogè to start learning some Enya.
    • I got really cold afterwards.  I googled and apparently that can be a thing once you reach a state of transcendentalism; although, chills are usually the result of moving to an unheated cabin in the New England woods.
    • I hope JV gets the above joke.  If not he should thoreau his Yale diploma in the trash.

  • FNG Friday Funday

    16 Pax showed up this morning for a fun filled workout.

    Warm up:

    SSH x25

    Hillbilly x15

    Imp Walker x15

    Smurf Jack x15

    Peter Parker x20

     

    Mosey to TD Jesus:

    Partner up – bear crawl to TD Jesus, crabwalk back, while partner is doing Burpees. Repeat doing monkey humpers instead.

    Mosey to the mountain:

    Run the incline, lunge the flat, to the 6th floor. reverse bear crawl the incline to the top.

    At the top:

    Jack Webb – each set is predicated upon a pax member saying more to do another set. we made it to 10.

    mosey back to flag for updates, FNG naming, Prayer.

     

    RY, el wire, Badmoon, Bartman did voluntary mary for some EC.

  • Sweet 16 or that’s gonna leave a mark

    All good things come to an end. And with the start of the 2017 Sweet 16, we say good bye to KimChi’s remarkable streak. Congrats brother. I’m not sure anyone will touch that any time soon.

    9 PAX started the workout (after disclaimer, which YHC is getting better at remembering…) with 16 burpees OYO. 16 will be the number of the day.

    COP 1: mosey around the fountain with follow the leader for butt kicks, karaoke, high knees and more karaoke. Circle up for SSH x20, IW x20, Smurf Jacks x20. Then plank up: Peter Parker x20, plank jack x20, mountain climber x20, and Parker Peter x20.

    COP 2 Mosey to planters for Sweet Sixteen Suicides. 4x at first, 8x at 2nd, 12x at 3rd and 16z at 4th. 4 sets: Bobby Hurley’s, xFit Mericans, deep Lunges, Box Cutters.

    During the BC circuit, Triple Shift pulled his best Grayson Allen imitation with an “accidental” trip causing YHC to go sprawling. That one hurt. Need to modify. Looks like the mascot animal parade is out….

    COP 3: Mosey to the shack. 5 groups to do circuits of Burpees (the timer), Dips, Mericans, step ups, and PullUps. Round 1: 16 burpees. Round 2: 8 burpees. Round 3: 7 burpees (adding up the 4, 2 and 1 representing the final rounds of the championship).

    Mosey back to the flag and finish with Hammer x33.

    Count off, Nameorama, close out with intentions: remember those traveling, those who are sick, and surge’s friend who had to bury a daughter much too young. YHC asks for grace to use the gift of today in service of God, and in service of others.

  • Lafitte’s Plunge #9, Oh Marie

    In pursuit of self betterment, 3 PAX arrived at 5:25 to the UNO Aquatic Center to make the downPAINment towards improvement.   Upon entering the facility, a note was discovered on the door.  The note read that the outdoor pool was close for maintenance.   YHC had to do a very quick adjustment to the work out when we noticed the inside pool was lengthened to 50m.   Don’t jump in just yet!  The disclaimer was given.

    In honor of YHC’s 3 week old Shorty Girl, Marie Claire; the PAX will hold a plank for the duration of “Oh Marie” by Louis Prima (who I learned today played King Louie in the original Jungle Book animated movie).   Now hop in the pool!

    The Thang

    • 500m Warm/Up with a 200m no stopping minimum
    • 200m Freestyle with Fins (feel the speed)
    • Verkin Ladder – 50m Freestyle at a pace faster than a warm/up and slower than a sprint (race pace)followed by a Verkin in the deep end. Recover 50m and repeat until 10 Verkins are completed.

    From what YHC could tell, no one completed the Verkin Ladder, but there’s always next time.   Count off, Name-o-rama, Prayer

    Moleskin

    Life is a movie, write your own ending – Kermit the Frog

    Da Parish

  • Bringing out the Bulldog

    While Turbo and Tank looked fully rested and recovered from their muddy weekend, YHC was a little uneasy to return after a nearly two week hiatus.  But four PAX showed and helped to push me into what turned out to be a pretty decent beatdown.

    Started off with Seal Jacks (20x), Imperial Squat Walkers (15x), Toe Touches (15x), and Windmills (20x), all IC.  (I should say we attempted cadence, because the ISW’s really showed just how foggy we all are at 6am.)

    Moseyed over to the back of the Justice Center for the Thang:

    Grab a bench for 10x Bulgarian Split Squats (each leg), followed by 10x Step Ups, IC.

    Set of 40’s – 30 Merkins / 10 Freak Nasties, 20 Merks / 20 Freaks, 10 Merks / 30 Freaks.  This one brought out the Bulldog in Tank!

    Indian Run up to the third floor of the parking garage for some sprints – 75 yards then 75 MC’s, back to the start.  50 yards, 50 LBCs and back.  10 yards, 10 burpees.

    Mosey downstairs and to the front of the Justice Center for a run up the center’s stairs and back, 20x Parker Peters IC, back up and down, 20x Peter Parkers IC.

    Back to the shovel flag for a new one: the Hands of Time.  Circle up heads in, feet up at 90 deg., rotate clockwise with each PAX dipping feet and counting off in turn until reaching 60.  Then feet down to 10 deg., rotate again kicking feet up and counting off until hitting 60.  Surprised at my own inability to get my legs in the 90 degrees position to even start the exercise, it’ll definitely be a routine that YHC will have to revisit.

    Then a Circle Burp, each one of us calling drop twice, and out with a quick Mary: Jane Fondas and quick pulses, each leg, 20x IC.

    Countdown, Tank prayed us out, Turbo up next Weds.  T-claps to Moby who’s become a regular at trailhead.  And as always, thanks for letting me lead.

  • Sudden Change

    As of yesterday, no one had signed up to Q this morning’s Foundry.  So Amnesty, being the responsible Site Q he is, was going to take it.  Dreading some Foundry version of Spartacus, I texted him late last night to ask if I could take it.  I rolled in hot with about 30 seconds to spare.

    As I walked up the PAX was discussing YHC’s latest literary achievement – The Tough Mudder Backblast.  If you haven’t read it, you can access it here.  It’s greatness is only exceeded by it’s length, so make sure you block out a few hours to enjoy it.  Currently it’s only three T-claps away from being listed on the TOP THREE (#TCLAPS) THIS WEEK List, which is like the New York Times Bestseller list for Backblast.  So if you like it (and you would be an idiot not to), be sure to T-Clap it.  Depending on the amount of Toner I have at the house, I plan on printing out a few copies and doing a book signing at the Destrehan Launch this Saturday.  Just remember fellas, dreams do come true.  With a few more T-claps this humble hick from Arkansas that used to go to Wal-marts to git warshin’ powders will achieve literary greatness.  If YHC can do it, anyone can.

    I digress.  I gave a disclaimer that probably no one heard and we got started.  A shadowy figure, later revealed to be Udder from F3 Greensboro rolled in even hotter than me, so we circled up near the flag for the warm-up COP

    The Thang

    Warm-up COP:  SSH x 20 IC; Hillbillies x 20 IC; Peter Parkers x 20 IC

    Bataan Death March to the Foundry – This is an Indian Run where the last man drops and does 5 burpees before sprinting to the front.  As far as I know it made its NOLA debut when Jadaveon Qd at the Birdcage a couple of weeks ago.  Thanks to Udder for knowing the correct F3 name for the exercise. All men completed 5 burpees

    Foundry Circuit:  20 Merkins was the count.  We did two cycles of: Pull-ups, Real Dips, Merkins, Rows, Knees to Elbows, Bernie Sanders, and BTW Derkins

    At this point there was a lot of Mumble Chatter about not working out the legs.  I understand; shorts season is upon us.

    The 512 Stomp (better than the 510 – that will take you to Chalmette). 5 sets of 12 burpees every minute on the minute for a total of 60 burpees in 5 minutes.  After 3 sets I noticed some of the pax getting a little winded, so, being the gentle, loving Q that I am, YHC offered the suggestion that people could start modifying to 10 burpees per set.  However, I did qualify that if you want to be GRT, you should stick with 12.  From off in the distance I could hear the faint sound of Heisenberg yelling “GRT Baby!” and then a few seconds later, from even further away a weak, emasculated sound saying “Remember when we did this with rucks on?”

    We finished the Foundry off with a true Bernie Sanders – pull-up and hang with chin above bar for as long as you can.  Once you drop out, start jogging back toward the flag.  If someone is in front of you, sprint to catch them.  We eventually fell into line and did an Indian run back to the track.

    Track work – Partner up.  Pax 1 runs a 200 (or 220 if you prefer to measure using English units – at any rate it’s half way around the track) while Pax 2 jogs across the infield to meet him on the other side.  Flap jack with Pax 2 continuing around the track to meet Pax 1 back at the beginning.  We ran 6 sets and then moseyed back to the flag for COT

    COT

    Prayers for JVs brother, Kimchi’s special intentions, Walleye’s cousin, and wisdom for Triple’s mom.

    Moleskin

    • It was great to be joined by Udder this morning.  T-claps to him for getting his workouts in during travel.  He also called YHC out for fartsacking yesterday #ouch.
    • The streak continues – T-claps Kimchi

     

     

  • A Wednesday Tradition

    “To know nothing of what happened before you were born, is to forever remain a child.” – Cicero

    Before there was Lafitte’s Plunge, Okwata, or The Foundry; there was The Birdcage: F3NOLA’s original Wednesday beatdown.  YHC loves a good tradition!  It’s always good to go back to the basics every once in a while.  Don’t get me wrong, change and innovation are great and necessary, but it is tradition and history that forms your values and perspectives.

    Fourteen men of NOLA decided to take their DRP in Audubon Park, and YHC was excited to start… but first…

    DISCLAIMER

    The Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    15x Seal Jacks IC
    15x Cowbell Jacks (aka Smurf Jacks) IC…

    Cowbell wasn’t impressed:

    annoyed whatever will smith fresh prince resting bitch face GIF

    But YHC doesn’t care!

    15x SSH IC
    15x Plank Jacks IC
    10x Burpees OYO

    Quick mosey over to the 3rd light pole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 2nd/4th light pole and back to 3rd)
    10x Power Squats IC
    10x Alt. Lunges IC

    Repeat one more time, then mosey over to the running track and circle up.

    Circuit #2

    10x 8-count Body Builders IC
    10x Plank Hops IC
    10x In-and-Out Planks IC

    Repeat one more time, then mosey over to the Birdcage, and partner up again.

    Dora 3-x-1:  Each team complete the following reps as a team.

    300:
    Pax 1 = Dips (count)
    Pax 2 = run 100m forward, then run backward 100m, flapjack w/ Pax 1.

    100:
    Pax 1 = Hip Slappers (count);
    Pax 2 = 10 Lunges out, run back, flapjack w/ Pax 1.

    Mosey back to the flag…1.5 minutes left…time w/ Mary!

    COP #2: 1.5MOM

    20x Crunchy Frogs IC
    20x Flutter Kicks IC

    Circled up for the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

    Moleskin

    Grow Ruck is 06.10.17.  Mark your calendars!  Trust me, it’s worth doing!  #CSAUP

    yes thumbs up how i met your mother barney stinson GIF

  • Bucktown Coastie #6 – Late and Alone

    A Pax of one rolled up to the trail at 8:32. Was the Q late?  Yes.  Did his Pax leave without him?  Possibly.  What should he do?  Well, YHC waiting until 8:35, did a very quick count, namorama, prayer to the Sky Q for a safe ride and shoved off.

    The Thang

    • 10 minute w/u ride to Okwata
    • 1 min left leg only
    • 1 min right leg only
    • 1 min both legs
    • Find a comfortable gear on the big ring and ride at 90 RPM (rotations per minute)
    • Cross over Bayou St John bridge and switch to the big ring

    Adjust your back gear to affect your RPMs

    • 1 min 90 RPM, 1 min 85 RPM
    • 2 min 90 RPM, 2 min 80 RPM
    • 3 min 90 RPM, 3 min 75 RPM
    • 4 min 90 RPM, 4 min 70 RPM (like biking through the tough mudder)

    Get back in the small ring for a c/d ride home.

    During the ride, YHC was joined by another lone wolf, probably due to my tasty tunes coming from my speaker.   Together we rode from UNO to the end of Lakeshore Dr. & back.   YHC shared the glory that is F3 with him and hopefully a full headlock will happen at the next Coastie.

    Thank you for letting me lead….sort of

    Da Parish