F3 New Orleans

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  • 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

  • 610 Stomp #82 – Chaos

    YHC was the first to arrive in the gloom, standing at the VSF on this warm and humid morning. Before long, other men from F3 began to arrive, but it seemed a bit unsettled. Rudy started counting, but just couldn’t seem to come up with the number he sought. YHC began to think Rudy was losing it, but then YHC’s attention was taken elsewhere. Who was that hiding behind a vehicle? The shadow of a human literally shot out from behind the truck and darted toward the Shovel Flag, seemingly hoping the shadow of the temporary monument would keep him hidden from that which he was attempting to avoid. Is that JV? Have the double nickle symptoms set in early? YHC hears a whisper from the shadow that appears to be JV, and it went like this…”he shot my brother, and I think he’s after me!” No, he will not get you here in the gloom. You are safe here, my friend! Then from out of nowhere came Heisenberg, wearing a TM headband, high fiving and fist bumping all in the gloom. All seemed to be well, until YHC looked over and saw terror in the eyes of Cowbell and Kim Chi as they witnessed Rudy feverishly counting, unable to attain the sum he sought! YHC looked at his iphone, and was thankful the device read 0530. After a brief disclaimer, YHC attempted to bring order to the gloom, but chaos was reigning strong. “Run, just run”, YHC proclaimed to the PAX, “and be back at the track at 0605 for some sprints!” With that, the PAX dispersed, and YHC was uncertain where they ran or if they would return.

    The Thang

    With a new pair of shoes, as the old ones were destroyed on the TM course, YHC glided on the street, taking the usual route. Upon arrival on the Lafitte Greenway, YHC ran until the time was such that it reflected the halfway mark.  Upon turning around, there was no Pax, bringing a certain unease to the mind of YHC.  Have the men of F3 gone mad?  But upon further investigation, while traveling back to the track, YHC came upon JV, who seemed to have overcome his symptoms of paranoia.  Then YHC saw Kim Chi and Heisenberg, and YHC felt all would be well.  But wait, where is Rudy and Cowbell?  Upon arrival at the track at 0604, those of us that made it decided to do a few LBC’s.  Suddenly, and out of nowhere, came Cowbell and Rudy.  We finished the LBC IC x 20, and it was time for sprints.

    YHC explained that the Pax would do sprints on the straightaways and mosey on the curves, twice around the track.  YHC looked to Rudy to see if his confusion lingered.  Rudy was again counting, but was satisfied with the new count, as Tool and Udder had joined us.  YHC almost didn’t recognize Tool without the beacon of hope that had reigned on Saturday.   The Pax completed the 2 laps in high spirits and in great time.  That left time for…

    COP 

    Merkins IC x10
    Freddie Mercury’s IC x 20
    Partner up, Leg throws x 15 each, followed by big boy situps x 10 each

    Return to the Shovel Flag

    COT

    Count off, namorama, announcements, intentions, and closed in prayer.

    Moleskin

    It was great to have Udder from North Carolina join us.  Kim Chi’s streak continues, and JV is a rock!

    Thanks for letting me lead!

  • Lafitte’s Plunge (Water World #8)

    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! Accept the challenge and work for it.