F3 New Orleans

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  • Brazilian Night Club #3. In the Plank Tonight

    “If you post 5 times, you can name it” – Amnesty

     Amnesty – 2; Hawg – 2; YHC – 3; Triple Shift – 1

    Well if you told me you were drowning, I would not lend a hand I’ve seen this 3 PAX before my friend, but I don’t know if you know Mary

    • In the Plank Tonight. (“I guess the idea is to find a peaceful Zen of planking” according to Hawg)
    • IC 10×2 Lance Armstrongs
    • IC 20 Reverse Crunches
    • IC 20 Supermans

    Well I was there and I saw what you did, I saw it with my own two eyes So you can wipe off that grin, I know where you’ve been. It’s all been a PAX of lies

    • 200m Free
    • 50×4 Fingertip Drags (promote a high elbow recovery)
    • 200m Kickboard w/ fins
    • 100m Free w/ fins
    • 200m Paddles w/ buoy
    • 100m Free w/ paddles
    • 25m Sprint, 25 Verkins (a vertical merkin on the side of the pool), mosey 25 w/ stroke of choice, repeat till time’s up

    Triple Shift – 1150m

    YHC – 1150m

    Hawgcycle – 1100m – Moleskin/TClaps for the 17.3mi ride to and from UNO. #RRR17

    Announcements – TS “ABH”; YHC “5K Run at the Basin tonight 6:30”

    Well I’ve been waiting for this moment for all my life, oh Lord, oh Lord, oh Lord

    Da Parish

  • The Plight of the Native American….or a few guys that like to wake up really early, work out, and complain about it.

    We started off with a brief mosey across the street for warm ups…

    • SSH X 30
    • Plank Jacks X 20
    • PP X 20
    • Arm Circles X 15 Forward/15 Back
    • Windmills X 15
    • Good Mornings X 15

    Route 66 – Monkey Humpers, starting at 1, increasing by 1 at each bench along the Mall.  Stopping at the 10th bench.

    Indian Run to the Fountain in front of NOMA.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    Indian Run to Carrollton and back to the Fountain.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    And you guessed it….Indian Run to the Little Foundry/Refinery/Foundrette.  Breaking up into 3 groups of 3 and one group of 2.  A rotation of sorts…if you will.

    3 Rounds

    • Group 1 –  LBC’s X 10….keepers of the count.  Round 3 increased to 20…or more for the show-offs.
    • Group 2 – Knee raises on the Monkey Bars
    • Group 3 – Sit ups
    • Group 4 – Pull ups

    One last time….Indian Run back to the flag.

    Announcements, Intentions, and Prayer.

    Say hi to the next Native American you see.

     

     

     

  • 2017 Maltz Challenge

    YHC has been advocating for awareness of our armed forces for nearly as long as I have been able to breathe. That has even been paired with F3 when I launched REDFriday here in Greenwood and shared my passion for it with groups in MECA and Mint Hill. We even spotted a guy from Richmond, Va. rocking a REDFriday shirt at one of the transitions on the BRR. Now it’s time for the Nation to tackle a pretty tough Hero WOD in honor of one of America’s finest heroes.

    The DEA Maltz Challenge started in 2006 to honor Air Force MSgt. Michael maltz, a highly decorated member of USAF Pararescue (the USAF’s elite special forces unit) who was killed on March 23, 2003, during a rescue mission in Afghanistan.

    Read more about MSgt. Michael Maltz here.

    Each year, the Maltz Challenge selects service members who were killed in action to honor during the Challenge.

    Read the list of honorees here.

    This year, the Challenge will be held on Friday, March 10

    The workout can be completed in any park or gym with minimal equipment. The workout is simple, yet difficult:

    • 400m run
    • 50 pull-ups
    • 100m fireman’s carry or 200m farmer’s carry with 50lb. dumbbells
    • 50 dips
    • 50 knees to elbow
    • 100 sit-ups
    • 400m run

    Work should not be partitioned other than prescribed above. Participants can modify to half Maltz by cutting all reps in half or complete it as a team of two. If you have a weight vest, wear it.

    We are asking that everyone participate to the level they can. There is no cost to register and t-shirts can be purchased separately for $20.

    Register for the Maltz Challenge here.

    Purchase a Maltz Challenge t-shirt here.

    After the event is over, we will have a backblast posted on the Nation website for guys to enter their times for the challenge and who they honored during the Challenge. This is not to see who can complete the WOD the quickest, but to document your time so that you can see how much better you do next year!

    You can follow the Challenge on Facebook here.

    If you have any questions or comments, hit me up here or on Twitter @JuggernautF3. If you have any gripes or complaints, please contact CSPAN.

    I look forward to seeing how everyone does!

    Hooyah!

  • Push It Real Good

    “Push it, push it real good”  -Salt-N-Pepa

    Eight men of the F3 Nola PAX can now have that extra slice of king cake this week.  Why, you ask?  Cause we “pushed it real good” this morning during our usual Tuesday running workout.  YHC was on the lineup to lead and wanted to encourage the PAX to kick things up a notch from what can otherwise be an easy workout to slack on.  Before takeoff, YHC informed the PAX we’d run the usual Bayou St. John route and asked for three things:

    1. Make a mental note of where you anticipated turning around.
    2. Take that spot and add 2,3, or 4 blocks to it in an effort to push yourself more than you normally would.
    3. Quick pre-run warmup of 6 burpess cause we need something to tie the “610 Stomp” name to our Tuesday workout (a hint was given that the other 10 would be called for post-run)

    We were off in a mosey greeted by cool and crisp air perfect for running.  The PAX staggered a bit and met at the end.  Sweat was prevalent so we must have done something right.  Sealed the deal with 10 Burpees.

    T-Claps to Kimchi who ran 5 miles this am which is his all time distance record.  It was good chatting with you while running.  T-claps to the other PAX for pushing hard.

    COT included some long winded Amnesty-like announcements from YHC and others followed by a prayer.

    Thanks for letting me lead.

    Tool

  • ABC

    Ran my first Q in 2017, (hope to do more)

    PAX in attendance:

    Marlin, Amnesty, Tool, Rudy, Jingle Vader, Bogey, Bubba, Cowbell, Tinker, Kim-Chi, Maverick, Duct Tape, Hawgcycle

    My weekly visit with my F3 Nation men was chilly, but we got started with a quick TABATA of 8 warmup drills (25 seconds each) JOG IN PLACE, BURPEES,HIGH KNEES,PUSH UPS, MOUNTAIN CLIMBERS, FROG LEAPS, LUNGES, AND FINISHED WITH CRAB CAKES

    Then we grabbed our favorite rock  and hit the fields:

    Exercise Regimen included:  broke up in 2 groups, put around 30 yards between us – with our rock started reciting our ABC’s (15 reps of the following: “A”b crunches, “B”ench Press, “C”urls, “D”ead Lifts, “E”xtensions, “F”lys(triceps),”G”ood Mornings, “H”anibal Squats, RUNNNING 30 yards between each rep. Having so much time left, repeated with 20 reps.

    We finished up with a Rotisserie Chicken (Cajun term for “rolling planks”)

     

     

     

     

     

     

  • G-Spot’s Monday AM special

    14 Pax for G-Spot’s spontaneous Q. He realized at 525AM that he was the Q. Thanks Douille.

    We had a long mosey to the Levee and the Fly.
    We did 11’s. Burpees at the top, Squats at the bottom.

    Moseyed to the birdwatcher. We all wondered if El Wire and GSpot had conspired to make the Human Centipede happen again in front of the ladies but we were spared the humiliation.

    We partnered up. 1 did a lap around the neutral ground. The other did an exercise under the gaze of John James Audubon.
    Rd 1: Box Jumps (Don’t pull a Bongo)
    Rd 2: Dips aka Freak Nasty
    Rd 3: Inclined Merks

    Then we moseyed over the big field.
    We circled up and did a quick ab workout to 10. All 14 guys.
    Gspot – 10 imp walkers (First Q’d exercise in cadence)
    Seaman – Imp walker squats
    Saban – Parker Peters
    RY – Peter Parkers
    Harm – Big Boy Situps
    Nip Tuck – Mtn Climbers
    Bartman – Siberian Twists
    El Wire – Freddie Mecury
    Landing Strip – Mission impossible
    86- Shoulder Taps
    Roots – Plank walk
    Brown Bag – Smurf Jacks
    Mulligan – Dying Roach
    Quick Draw – Crazy Shawn T lateral bear crawl with a jump (and growl)
    ** The ladies had to love that one

    Back the flag with 5 min to spare so we went to Oak Alley.
    IN the ALLLEY we…
    backwards run to a light, then turn and sprint to finish. We changed light posts each time — we ran the alley 4 times.
    Back to the flag COT.
    Excellent prayer by G-spot to get the week started and to be thinking of others and how can we make their life better.

  • Saturday…in the park

    Another Saturday in the park. 18 PAX posted for a beatdown and I was determined to minimize the mumblechatter and get to work with quick transitions.

    Disclaimer than we moseyed to the Great Lawn.
    No time for chatter – straight into SSH x 20, IMp Walker Squats x 20, Cross Fit Merks x 20, Mtn Climbers x 20, Lateral Lunges x 20, Hillbillies x 20…For Hawg.

    Then long mosey to the Track.

    I like to make the guys to the Dirty MacDeuce. Its my jam. I also think it is a good workout – so I try to remind everyone that the Deuce is always an option.

    Round 1: Crab Toe Touch, Staggered Merks, Peter Parkers, Slow Squat
    Lap
    Round 2: Crab Toe Touch, Staggered Merks, Parker Peters, Squat Jumps,
    Lap
    Round 3: Crab Toe Touch, Shoulder Taps, Plank Jacks, Reg Squats
    Lap
    Round 4: Crab Toe Touch, Punch Merks (guys from Metairie whined about who punches like that – classic Metairie), Plank Walk, Monkey Humps
    Lap

    Finish that Final Lap and run over to the Football Field.

    We had time for some Tyson. Run to the 50 yrd line and do an exercise, then the goal line, then back to the 50, then finish at the goal line where we started. That gives us 4 stations.

    Rd 1: 15 Dying Roaches, each leg is 1. 30 per station for a total of 120 (Line jumps to wait for the 6)
    Rd 2: I stupidly gave control to Bogey who did 20 Monkey Humps in cadence for a total of 40 Humps per station. 160. (LBCs to wait for the 6)
    Rd 3: I gave control to Mulligan who gave us 15 Mtn Climbers per station for a total of 60.

    We ran out of time here and started our way back to the FLAG.

    Thanks for giving me the privilege of leading. Thanks for getting me out of the sack on this fine Saturday AM.

  • Take the Con!

    It is winter again (sort of) on the Northshore, and the four PAX who showed up early in order to get their run on in preparation for the upcoming Tough Mudder were shedding layers faster than Bourbon Street entertainers when they returned to the shovel flag for the official start of this morning’s beatdown.  Round Robin Q was the order of the day and after he forgot to issue the disclaimer Chewy took the Con for the warmup:

    SSH, IW, squats and mountain climbers, all 20x IC.

    Four became six as Beast and his FNG buddy joined the PAX and then Chewy was like OK then Sudden Change so maybe the FNG can see that we are serious here.  The FNG (who remains to be named because he slipped out early for work of all things) had no problem with the Sudden Change.  Chewy, on the other hand, was struggling with his vocal cords (EiEi thought he sounded sexy but the rest of the PAX realized he was just hoarse) so Chewy handed the Con to YHC.

    Mosey towards the Harbor for a COP:

    Hand release Merkins, jump squats, good mornings, freak nasties, and front to back lunges, all 25x and in cadence.

    Then we partnered up.  One partner held an Al Gore while the other backpedaled to the nearby cypress tree and then bounded back to his partner.  Flapjack.  Rinse and repeato for 6 total trips and then Tanked-Up took the Con.

    Straight to Rips Restaurant and its legendary stairs for AMRAP of 7 Rocky Balboas, up and over the stairs, 7 Apollo Creeds, up and over the stairs, rinse and repeato for a period of time that can only be described as “until Tanked-Up gets tired.”  YHC think it worked out to about 5 minutes…who knows…but it definitely was longer than the 3 minutes it took Tanked-Up to get tired a few weeks ago.

    Mosey back to the seawall for a Merkin ladder starting with 7 Merkins, stride about 20 yards, 6 Merkins, back to starting point, etc, etc with a nice sprint thrown in after the 1 Merkin set.  Tanked-up then promptly turned over the Con to EiEi.

    Mosey further down to what more than likely is the highest point of the seawall along the Lakefront for a session of 11-9-7-5-3-1 box jumps and irkins.  Then 11 seal jacks and 11 squat jumps.  Much mumble chatter as the PAX thought EiEi was going to work his way back down to one rep with these exercises and didn’t he know that squat jumps are the same basic thing as box jumps but before the troops could mutiny EiEi switched gears and had the PAX mosey to the harbor playground where the PAX did multiple circuits around the equipment hopping laterally whenever we came to the splash pad.  The playground circuit is becoming a regular feature of the Saturday morning beatdowns, and YHC can only chalk that phenomenon up the fact that it involves sliding down a fire pole.

    Mosey back to the shovel flag for Mary:  Jane Fondas, Jane Fonda pulses, Nolan Ryans, side plank holds, dynamic back planks, back plank holds, dynamic front planks, and front plank holds, all 25x IC.

    Count-o-rama, name-o-rama, and then Chewy shared a story of an old friend of his who died this past week after a three month struggle with kidney cancer.  He challenged the PAX to reach out to friends they haven’t spoken to a while because you never know.  Sage advice that we’d all be well served to take.  Prayer for Chewy’s friend and then we headed over for some coffee.

    Pre-thang run starts 6:10 next Saturday.

     

     

  • 500 calories earns you……

    If you’re Douille:  5 Michelob Ultras, If you’re 86: 2 Rectify Coffee Porters (hint hint Brown Bag), If you’re Sea Man: 2.5 Green Apple Smirnoff Ices.  The rest of you earned 4 Bud Lights. (Data courtesy of my first Q with a fit bit)

    A fast paced workout with the Tough Mudder in mind was what I planned for the Pax today.  The fact I rolled up at 529 and had to run to the flag set the stage for the workout.  Disclaimer and off we go.

    Mosey down St Charles and back up to the Loyola front lawn. Circle up for a warm up:

    • SSH IC X 30
    • Imperial Walker IC X 31
    • Plank Position for: Plank Jack X 20, Peter Parker X 20, Mountain Climber X 20 with no break and the first mumble chatter

    Quick mosey through Loyola campus to the ROTC pull up bars.  Divide in to four groups for:

    • Pull Ups X 5 and then spot your partner for 5, this is the count
    • Box jumps
    • Plank
    • Bobby Hurley’s
    • Repeat

    Quick mosey back to Wolf Pack Mountain.  Before summit push we warm up with some are circles X 20 and reverse X 20.

    Now acclimated form two columns for an Indian Run to the summit. Go.

    Once up top:

    • Cool down with 1 minute of elbow plank
    • On the Six for Dying Cockroach X 20, Real Freddy Mercury’s X 20, Putin X 20
    • Side plank leg lifts first on right X 10, on left X 10.  A move stolen from my wife’s video which apparently others have seen!

    Stairs back to the base and mosey over to the benches in the quad.

    • Left leg power steps X 20
    • Dips X 20
    • Right leg power steps X 20
    • Pain: Derkins X 5 –> Shoulder Taps X 20 –> Derkins X 5 and the most mumble chatter of the day.

    Mosey to St Charles and Calhoun for Burpees on the street car tracks.  4 sets of 5 at the cross streets until back to flag.  45min 30s and 500 calories!

    Count off to 16, thanks to the visitors both from Metairie and Charlotte. Namorama. COT with intentions for RY’s mom’s recovery, friends and coworkers of Frac Sac and El Wire who were recently diagnosed with cancer.  Thanks for a chance to lead!

  • Muscle Wednesday

    We worked to shake off the No Burpee Monday stigma to my Q but alas it was not Monday and burpees were on the agenda.  Strong cardio was not as we focused on muscle groups. I’m writing this sore from head to toe two days later.

    This is how it went:

    Edge of Park warm up: Imperial Walker, SSH, Mountain Climber, and Hill Billy’s. Mosey over to the pull up bars to crank out three sets of 10 BURPEES, Pull Ups, Mountain Climbers, and Squats.  The 16 strong pax broke down nicely into 4 groups of 4.

    We then relocated over to the covered tables for dips, right and left leg step ups, incline mercs and repeated. At the WWI oval we putined, Hello Dollie, LBCed, Dying Cockroached, and LBCed. Short walk over to tree alley for a there and back of two poles of lunge walk alternating with two poles of backward backwards jog.

    PAX was 16 strong and Whoop did a great job with the prayer.   Until next time….