F3 New Orleans

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  • The Elders shall Rise (and Fall)

    With promises from Shorty to post at Okwata before the Turkey Trot, YHC knew the PAX would be thin. Yep, with crisp air and a slight breeze, a mighty PAX of three set forth in the Gloom.

    After a reverse trot around the fountain, the PAX circled up for a quick warm-up: SSH 25xIC, Hillbillies 25xIC, Low slow squats 25xIC and Mountain Climbers 25xIC.

    Mosey down the road (almost to Canal) to the levee for some 25s. In honor of YHC’s thinking that today was the 25th and November having 30 days, we trotted up the levee for 5 merkins and then back down for 25 lunges, then up for 10 merkins, then down for 20 lunges, then up for 15 merkins, then down for 15 lunges, then up for 20 merkins, then down for 10 lunges, then up for 25 merkins, then down for 25 lunges.

    Gratis Merlin, we did a quick rotisserie chicken (high plank, then left plank, then can-can, then right plank, each for about a minute) before round two of the 25s (a more brutal version): the PAX trotted up the levee for 5 Real Freddy Mercuries, then down for 25 jump squats, then up for 10 RFMs, then down for 20 jump squats (mumblechatter starts increasing), then up for 15 RFMs (thank God, for rest), then down for 15 jump squats, then up for 20 RFMs, then down for 10 jump squats, then up for 25 RFMs, and then down for the last 5 jump squats.

    Mosey back up the levee for another caress of the thighs: duck walk towards Tool’s Cabana. The PAX petered out about 2/3 of the way there: much father than YHC thought we’d get. Tclaps.

    With dead quads, time for the guns. Dips 25xIC, pull ups 10 (IC, just kidding), derkins 15xIC.

    Mosey towards the virtual flag for a closing Circle of Mary: LBCs 50xIC, Flutter Kicks 25xIC, American Hammers 25xIC, Dying Cockroaches 25xIC, WWIIs 25xIC, Monkey Humpers 25xIC (Heisenberg sounded sad that stopped so soon, his quads were only just being to burn), so Monkey another 25xIC, Hello Dollys 25xIC, and then an elbow plank for a minute. Close it out with 25 burpees (five sets of five).

    Back to the virtual flag for countoff and namorama. Ever astute, Heisenberg commented that today’s PAX was probably the oldest post on record. By YHC’s computation, we had the VERY RESPECTABLE average age of 50. So you young fartsackers, don’t think you get a free hall pass for Thanksgiving. After thanks to the Sky Q for more than we could possibly count, the PAX headed homeward for a fine Thanksgiving.

    Gobble, gobble, gobble

  • “Ya-honk”

    “The wild gander leads his flock through the cool night;
    Ya-honk! he says, and sounds it down to me like an invitation;
    The pert may suppose it meaningless, but I listen close;
    I find its purpose and place up there toward the November sky.” …Walt Whitman; Leaves of Grass

     

    And Ya-honk we did!, as a PAX of four, sounded out our elementary numbers in cadence

    Warmup:
    SSH 20xIC
    imperial walkers 20xIC
    torso twists 20xIC
    windmills 20xIC
    seal jacks 20xIC
    hillbillies 20xIC
    arm rotaters 10 each limb
    one leg lunges 10 each limb
    squats 20xIC

    Mosey – to the Taj Mahal parking lot
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – left to right, right leg, then left leg
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – front to back, right leg, then left leg

    Mosey – to the Justice Center
    lunge walk to first set of benches, 10 merkins
    lunge walk to second set of benches, 10 derkins
    lunge walk to third set of benches,10 erkins
    sprint up courthouse steps, down the ramp, out to the street and back
    repeat

    Mosey – to the Justice Center parking garage
    sprint backwards half way up first level ramp, turn and sprint to east end,
    jog second level to west end
    sprint backwards half way up third level ramp, turn and sprint to east end,
    nancy kerigans 20xIC
    jog around the upper deck
    piller push/stretch
    down the stairs to the the “ledge”
    knoodle for rats – amrap pullups
    down the stairs to the grass
    burpees 10xIC

    Mosey – to the flags in front of the courthouse
    plank up, do one push up , bearcrawl quarter turn clockwise, do one push up, four total to complete circle
    repeat in counter-clockwise direction

    Mosey – back to the Gipper

    Mary
    plank up on elbows, one leg lift, 10xIC, repeat with other leg
    V-ups 10xIC
    jane fondas 10xIC, on one side, then the other

    count-o-rama
    name-o-rama, welcome – Tank-UP !

    prayer – for a Blessed Thanksgiving – encouraged the PAX to look up Abe Lincoln’s Thanksgiving Day Proclamation. Check out both the 1863 and 1864 proclamations.
    http://www.presidency.ucsb.edu/ws/?pid=69900
    http://www.presidency.ucsb.edu/ws/?pid=69998

     

  • 610 Stomp #66 Merkins and Burpees

    It was a chilly, brisk morning in the gloom, where 7 men of F3 Nation gathered to take on the 610 Stomp.  YHC gave the disclaimer and the PAX was off.  YHC wanted to change things up, but not too much, so the PAX ran the traditional route along Bayou St. John and onto the Greenway.

    The Thang

    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest – Turnaround and head back
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest – The PAX was too far ahead of slow YHC, so the IC Merkins probably wouldn’t have worked on the last evolution…..

    COT, sound off, name-o-rama, announcements, intentions and prayers. It’s always a pleasure to join the F3 NOLA PAX, but it’s an honor to lead.

  • Sun Salutations

    At the Uptowner, we are known to not move or go anywhere (sound familiar Audubon Park?) while we lift heavy rocks for our 45 min workout.  After GORUCK Weekend, YHC wanted to slow things down today and get some long term training in (aka Yoga).  Sure, you could workout out doing cardio or weightlifting, but the real magic is working on flexibility during yoga.  So lets get to it:

    DISCLAIMER

    Started by walking over to a well lit area of grass (approx. 8 yards away)…how else are you going to see what YHC is doing.  For those who know the P90X Yoga routine, this will look familiar:

    3x Sun Salutations (a yoga progression shown below)

    Image result

    Then, we did the following positions while doing a sun salutation before each.  We did right leg first, then left:

    • Runner’s Pose (R/L)
    • Crescent Pose (R/L)
    • Warrior 1 (R/L)
    • Warrior 2 (R/L)
    • Reverse Warrior (R/L)
    • Triangle Pose (R/L)
    • Twisting Triangle (R/L)
    • Chair to Chair Twist (R/L)
    • Right-Angle Pose (R/L)
    • Warrior 3 to Standing Splits (R/L)

    Nature was calling for YHC, so I turned over the Q to Hawg.  He finished with:

    • Runner’s Stretch (R/L)
    • Warrior 1, 2, 3 Progression (R/L)

    Walked back to the flag, and held the COT.  Good stuff, and thanks for letting me lead.

     

  • Ring of Fire in the Labyrinth

    14 PAX posted for a loop around the park in the 40 degree gloom. The coldest day yet post-summer.
    I was glad to see Walleye uptown again and of course a visit from Splash who has been busy as hell lately. Glad he is back! Also Liberace posted for his first time without the guys who Eh’d him. Nice!

    Disclaimer.
    Then we took off for the field across from the zoo.
    SSH x 20, IWsquats x 20, Mtn Climbers x 20 and Side Lungees x 20
    Then we mosey’d through the movie set and up the levee to the FLY beach – across from the river.
    We lined up facing the river –>
    Here we did Peter Parkers x 20, Plank Walk x 20, Monkey Humpers x 20, and Merks x 20
    Then we ran to the HILL. At the HILL we did 5 burpees on one side and 20 pickle pounders on the other side. Rinse and Repeat for 10 Minutes.
    Long Indian Run to the edge of the FLY.
    At the top of the levee – full run to the labyrinth.
    At the labyrinth we settled in for some MARY.
    LBCs x 20, Dying Cockroach x 20, Russian Twist x 20, V-Ups x 20, Y,T and Ws x 20, Superman to Bow. Then we ended her with some Ring of Fire. Bear Crawl left/right/center and back. Merkin wave x 5

    Then we sprinted to the FLAG. We closed with the COT.
    Prayed to be better men.

  • Conquer the Burpees!

    13 Pax posted for the first cold morning workout in New Orleans.  Perfect temperature.

    I hate burpees and need to conquer them so I worked them into workout in small doses in order to accomplish a large goal.

    First -we started at the flag with .. 10 burpees

    We headed to the Peristyle for some jumps up a small wall, 5 burpees on the patform, 10 plank jacks, 5 extreme decline (balls to the wall?) merkins.  Repeat 4 times.

    Over the bridge and through some woods to warm up in a field: Arm circles, calf raises, 5 burpees, imperial walkers, some other warm-ups, 5 more burpees

    Next – over to Crawfish Island – fortunately it was cold and there were no rotten crawfish.  We grabbed a bench a did a series of box jumps, leg ups, and single-leg squats. No burpees here.

    Indian run through the front of the park with a break for some zombie walkers and… burpees.

    Next over to Delgado community college for some backwards bear crawl up the front steps while the other half of the group did LBCs.  We got kicked out.  Isn’t Delgado a public place?  The campus cop didn’t seem to want to negotiate.

    Back into the park with a couple of burpee breaks.

    Over to the the performance pavillion for some very high leg-ups and box jumps along the water with some breaks for… burpees.

    And finally we finished up on the Great Lawn with a series of animals and Mary with numerous breaks for… burpees.

    110 Burpees in all.  Apparently this is a record for the New Orleans group.  Seems to low. Will push for more next time.

    It was a big goal that I might have wanted quit on all at once…. but by conquering it one bite at a time we easily got there.

     

  • Happy Hawg Day

    Brrrrr….  YHC woke up to a delightfully crisp 46 degree morning.  Today is YHC’s 1 year anniversary with F3 (thanks again to Bogey and Heisenberg for dragging me out), and its been a great year.  I’ve enjoyed the camaraderie, the workouts, the inspiration.  Thank you NOLA F3 Nation.

    For todays 1-year Q, I went back to my first Rock City sessions to pull some routines from the bag of pain dished out by today’s birthday boy: Hawgcycle.  He was Q for my first 2 Rock City workouts (first time because Amnesty apparently fartsacked, though I didn’t know at the time what that meant).

    COP 1: Off to the grass by the rocks for the opener.  SSH x25.  Then YHC decided to try something new – the Hillbilly Squats x20.  YHC does not think that one will make a return appearance.  Plank up for the rotation: Peter Parker, Mountain Climber, Parker Peter, Plank Jacks and Shoulder Taps all x20.

    Grab your rock.

    COP 2: Hawgcycle memory bank #1: Bloom where you’re planted.  We aren’t moving for a while.

    • Shoulder press x10, x8, x6, x4, x2
    • Curl x10, x8, x6, x4, x2 (oh, hi Mav.  Thanks for joining us.)
    • Row x20, x16, x12, x8, x4
    • Bench x20, x16, x12, x8, x4 (that cold morning dew felt great….)

    COP 3: Mosey over to the flag football field for Hawgcycle memory bank #2: Lieutenant Dan with a Rock.  Con Rocca, 1 Squat, 2 Lunge.  2 Squat, 4 Lunge.  3 Squat, 6 Lunge.  Repeat until you reach the fence.  That was further than it looked.  At the fence, Hawgcycle memory bank #3: Jack (Rock) Webbs: 1 Murican (hands on rock), 1 Shoulder press (con rocca).  2x.  3x.  4x.  YHC hears grumbling.  Must. Persevere.  5x.  6x.  YHC hears that 6 must be magic number.  Nope.  7x.  That’s the Hawg magic number.

    COP 4: Circle of Mary.  2 (or 3) PAX off to foundry for 5 (or 10) Pull ups (timer).  The rest of the group does Mary waiting for the return.  LBC, Flutter Kicks, Freddie Mercury, Cockroach, Rosalita.

    Time for Lieutenant Dan with a Rock back the other direction.  Plank for the 6.  Then hold it for a 90-second minute.

    Return your friend, and mosey back to the flag.

    Count off (13 at Rock City – nice showing gang!), Name-o-rama.  Finish with our prayer.  YHC thanks the group for the inspiration they have offered.  YHC asks for blessing of God’s grace to use the gift of today to serve Him, and others.  May all have a safe and happy Thanksgiving week.

  • Yoga-free Friday

    I had the pax settled in for a light stretching warm up and was about to roll out the Yoga mats when Rudy arrived on the scene. To not further the Uptown image as a pax of lightweights I audibled.

    Thang:

    Progressive burpees around the jogging track: burpee plus one more at each successive jogging man icon on the track. Plank and wait.

    Slow mosey through the roots and then mosey back up Walnut street to St Charles.

    LIMPS: Lunges x 10, Imperial Walker x 15, merkins x 20, Plank Jack x 25, Squats x 30 ad we ran down the neutral ground. New exercise at each crossstreet until set LIMPS.  Creative street car dodging included.

    As an F3 ad and to block the neutral ground for joggers we did some plank work followed by mission impossible x 20s.

    Mosey across the Loyola campus to the Tulane ROTC pull up bars.  3 groups.  First group on the pull up bars with 1/2 the group spotting to 10 and then alternating so the spotters get their 10. Other two groups doing step ups and incline/decline merkins.  10 is all the pull-ups YHC can muster so one set it is.

    Mosey back to WP mountain.  Divide up in 2  lines and Indian run to the top. Nice work.

    20 count and partner up. Running partner takes stairs to 5th floor, runs up the ramp to 6, and then stairs up to 7. Stay at home partner does LBCs while mourning loss of running partner.  Switch.  Repeat twice more with shoulder taps and real Freddy Mercuries being the exercise.

    Mosey back to the place-where-we-normally-leave-the-flag for nameorama and sweaty COT.  QIC expanded on the Proverbs verse ‘as iron sharpens iron, man sharpens man’ and asked the Lord to help us strengthen each other. Yoga next Friday!

  • Strike that, Reverse it!

    …yademos niaga siht od s’tel ,semit dooG
    reyarp & amar-o-emaN ,ffo tnuoC
    sdnoces 02 IM ,knalP ,pU mrA tfeL ,knalP ,pu mrA thgiR ,knalP
    :galf eht ot kcab htap trac eht nwod nuR naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,spu-llup :spuorg 4
    :sraB yeknoM ot nuR naidnI
    51x pmurT edarmoC ,51x skciK rossicS ,51x pmurT edarmoC ,51x sylloD iH ,51x pmurT edarmoC ,02x sylloD olleH ,51x pmurT edarmoC ,02x skciK rettulF
    :neerg eht ot nur naidnI
    01x snikreM enilceD ,51x ULL ,21x srekraP reteP enilceD ,51x ULR ,51x skreM enilcnI ,02x USLL ,51x spiD ,02x USLR
    :niatnuof eht ot nur pu sdnaH
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub :spuorg 3
    :elop thgil eht ot kcart eht nwod nur naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,swor :spuorg 4
    :srab wor eht ot yesoM
    .krap eht dnuora tnuaj suorogiv a rof ffo tes xap eht ,spungis Q yratnulov )non( nevele dna remialcsid feirb a retfA

  • Hail to the Comrade!

    After a brief disclaimer and eleven (non) voluntary Q signups, the pax set off for a vigorous jaunt around the park.

    Mosey to the row bars:

    4 groups: rows, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian run down the track to the light pole:

    3 groups: burpees, plank-merkins & squats – rotate on 10 burpee count

    Hands up run to the fountain:

    RLSU x20, Dips x15, LLSU x20, Incline Merks x15, RLU x15, Decline Peter Parkers x12, LLU x15, Decline Merkins x10

    Indian run to the green:

    Flutter Kicks x20, Comrade Trump x15, Hello Dollys x20, Comrade Trump x15, Hi Dollys x15, Comrade Trump x15, Scissor Kicks x15, Comrade Trump x15

    Indian Run to Monkey Bars:

    4 groups: pull-ups, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian Run down the cart path back to the flag:

    Plank, Right Arm up, Plank, Left Arm Up, Plank, MI 20 seconds

    Count off, Name-o-rama & prayer

    Good times, let’s do this again someday…