F3 New Orleans

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  • “One is the loneliest number that you’ll ever do.”

    One super brave soul showed up for today’s workout at the Covington trailhead.
    Under the watchful eye of the Gipper, the workout began…

    warmup
    1010 burpees*

    mosey
    run to the courthouse steps
    1x look left, look right
    1x shoulder shrug

    mosey
    run to the parking garage
    1x look left,look right
    1x shoulder shrug

    mosey
    run to the courthouse flags
    1x look left, look right
    1x shoulder shrug

    mosey
    run back to the trailhead
    Hmmmmm…where is everyone? I didn’t get the memo? Am I parked in a parallel universe?

    mosey
    to the St.Tammany Trace, run down to the cell tower and back – a four mile run.

    mary
    50x pushups
    and 50x more pushups.

    silent count-o-rama

    silent prayer
    *(using the binary number system for counting here)

  • Stairway to Seven

    5 pax met in the Gloom with equipped with headlamp, to brave the tunnel of darkness.
    The Thang:
    Mosey trailhead through tunnel of darkness to underpass:
    Warm-up: IW, Good mornings, cobra kicks x 21 IC
    Jacob’s ladder up to 7 squat thrusts
    Mt climbers, Peter Parker, Parker Peter IC x 21 each

    Mosey to weird bus stop: super 7’s merkins/supermans
    prone scap stabilization exercises: Y’s, T’s, I’s x21 IC

    Mosey to stairs: Stair way to seven (credit EI)
    6 split squats at bottom – 1 burpee at top
    all the way to…7

    3 min COM: flutter x 20 IC, HTH x 10 IC; LTR x 10 IC

    COT: prayers, EI is Q next tuesday.

    Announcements:
    Clown car to city park for F3 conversion 10/15
    Fundraiser for Toots and amber this Thursday at Texas Roadhouse in covington

  • Tuesday Change Up

    Seven men posted this morning for our usual Tuesday running/cardio fix.  City Park was bustling in the gloom with plenty of other fitness gurus…always good to see.  A few minutes before takeoff, YHC briefed the PAX on our plan which would be a twist on some of the normal Stomp workouts.  Disclaimer and off for:

    Round 1:  Indian Run past NOMA to red light near the bayou and back to flag.  Steady mosey to start and increase the pace past the museum.  Distance approx 1.5miles with a pace of 8:30 or so.  T-claps to Cowbell for tracking the pace.

    Round 2:  Mosey to the track where the PAX had the option to branch off in two groups

    Run/Burpee Group:  10 Brupees, 1 lap, 9 Burpees, 1 lap, 8 Burpees,….down to 1.  Goal was to run 10 laps total and 55 Burpees.  T-claps to Rudy for pushing hard and knocking out all 10 laps.  Way to show up us young bucks who did 8 before running out of time.

    Ruck Training Group:  Run Lap, stop for squat/lunge circuit, rinse and repeat a few times.  I’m not sure of the specifics on this but it was obvious the crew was pushing hard.  T-claps to Shorty, Cowbell, and Amnesty for committing to the upcoming GORUCK.

    COT announcements included:

    Need Q’s for Stomp (and Okwata)

    5k run this (and every?) Thursday w/ the Crescent City Closers.  Meet at The Basin in LV for 6:30.  Contact Da Parish for details.

    Two Year Convergence coming up on Sat, Oct 15.  Be there or be square.

    Many upcoming races and half-marathons along with the GORUCK.  Rumor has it Shorty is planning a Mt. Everest climb next spring and a swim across the Atlantic next summer.  Contact him for details.

    Prayer intentions for Mason, Da Parish’s grandmother, Brady (YHC’s son), and the residents/patients at Pinecrest where Brady has been for the past few months.

    Glad to lead and looking forward to the next one.

    Tool

     

     

     

  • Partner Ruckin

    YHC, Bogey and Rudy gathered around the flag about 5mins til start….and then Rudy left.  Why did he leave?  Maybe he was finding Pokemon…maybe he was avoiding the 2-3 record of the Irish… maybe Cowbell called him and said not to go (Cowbell texted at 5am and told me he was too sore to post…WHAT IS THAT!)…..maybe it was all the above.  Bogey was confused…he thought he had the Q.  Nope, YHC had the Q, and it is the start of #ruckseason.  JV, Bubba & Marlin made up our Pax of 5. Here is what we did, but first….

    DISCLAIMER

    The Thang

    Mosey on over to the rock pile, and grab a small one for the first COP.

    30x Rock Jacks IC
    20x Rock Marches IC
    25x Rock High Knees IC….oh hey, Amnesty….and you brought a rucksack… Perfect!
    30x Rock Squats IC

    The ruckless Pax kept their rock (not sure why I told them too, we didnt use them again) and a quick mosey over to the track.  Split up into 3 groups of two.

    Group #1: Ruck across the football field and back (timer)
    Group #2: Merkins AMRAP
    Group #3: Big Boy Situps AMRAP
    Rotate til you make it thru all stations.

    Break up into 2 groups of three.  Pax #1 over to the opposite side of the football field for an extra mosey (what we Southerners call lagniappe), and Pax #2 (w/ruck on) & Pax #3 (ruckless) on close side.

    Rucker moves across the field and passes ruck to the other Pax on other side.
    Alt. Lunges AMRAP (Rucker moving away from you)
    Squats AMRAP (Rucker moving towards you)

    Got thru two cycles of this, then circled up for another COP.

    Jack Webbs (1:2 Ratio) to 10merkins / 20 air presses

    Left the rucks here, and broke back into 3 groups of two.

    Group #1: 400m run (timer)
    Group #2: 15x Flutter Kicks IC / 15x Hello Dolly IC (Keep cycling through)
    Group #3: Pullups AMRAP

    One time through this due to time, brought our rocks home, and back to the flag.

    Hey there, Rudy!  Let’s do a burpee clock!

    Burpee Clock – Pax circles up in high plank, then one Pax performs 4x Burpees.  Once done, next Pax starts their 4x Burpees.  Finish when all Pax were done.

    Finished with a COT.  Ended up with 6-1/6 Pax at the end.  Great work men!

    Naked Man Moleskin

    Great start to ruck training!  There is still time to sign up if you are interested.  I will be sending out daily emails about training.

     

  • Team Murph Training

    Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout.  Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins.  YHC tried to make it memorable:

    Disclaimer
    PAX Divided into groups of 3
    “Sudden W” = 10 Dr. W’s

    The Thang

    Mosey to the Great Lawn
    Sudden W
    Obligatory warm-up: Side Straddle Hop (IC) x10, Imperial Walker (IC) x 10, and Peter Parker (IC) x10
    Mosey, then Sudden W to wait for Maverick

    Mosey to the Foundry
    Mumble chatter about the ropes hanging from pull-up bars
    Sudden W
    YHC distributed index cards and pens for each group to complete:
    200 Pull-ups (>50 each)
    500 Merkins
    800 Air Squats
    Gave each team 2 minutes to strategize how to use rope to aid in pull-ups and plan exercise rotation
    Promised winning team would be happy at the end
    3 Sudden W dispersed in the middle of Team Murph Workout
    Winners: Maverick, Bongo, and YHC picked up ropes while…

    Everyone else Frog Hop to drinking fountain
    Sudden W
    LBCs (IC) x25

    Mosey to the Museum Steps
    Maverick briefly sang Roxanne to us:
    Merkin on Roxanne
    Plank Jack on Red Light

    Mosey to the Great Lawn
    Partner up for 4 sets of:
    1) AMRAP LBC’s
    2) Wind sprint width of field and back
    Flutterkicks (IC) x30
    Sudden W

    Mosey to the Flag
    Special intentions: Mason and Crohn’s Disease, Brady and behavior treatment, and YHC Family Moving

    Special thanks to Fondue Guy for posting on his vacation

  • PIMPn’ in the Park

    Beautiful morning in the gloom as the PAX kicked things off with 10 burpees around the virtual shovel flag.   Yankee and Landing Strip conveniently showed up as we wrapped up and joined us for a brisk mosey to the monkey bars.  There, we did two rounds of PIMPS (OYO):

    • Pullups x5
    • Imperial walkers x10 (each leg)
    • Merkins x15
    • Plank jacks x20
    • Squats x25

    Another 5 burpees (10 for Yankee and Landing Strip) before lining up for an Indian Run to the area near the Hole 17 tee box.  Circle up for the World’s Slowest Burpee (all IC):

    • Low Slow Squats x 20
    • Half Burpee x15
    • Merkins x10
    • Half Burpee x10
    • Bobby Hurleys x 20

    Five more burpees then run hallelujah style to the benches at the fountain.  Grab some bench for:

    • Side step up (left) x20
    • Side step up (right) x20
    • Incline merkin x15
    • Dips x20
    • Decline Peter Parker x20

    Another 5 burpees and continue the Indian Run past the bridge for 6 MOM:

    • Flutter kicks x20
    • Dying Cockroach x25
    • Russian Twists x20
    • Real Freddie Mercs x20
    • LBCs x25

    Five burpees again and then back to flag, alternating sprints and recovery jog on the way back.

    Close it out with the count, name-o-rama, and prayer.  Thanks for letting me lead.

    -Mulligan

  • 32 Rings for 32

    It’s YHC’s 32nd birthday. Two PAX joined in to start my 32nd year early. Here’s

    The Thang

    IC
    SSH x 32
    Imperial Walkers x 16;
    Peter Parker x 16
    Parker Peter x 16
    Arm Circle x 20 one-way

    32 Ring of Fire

    TClaps to RY for the recommendation over beer at Amnesty’s the night before to use the Ring of Fire exercise together with Rock exercises. In honor of YHC’s birthday, our goal was to complete 32 bear crawl ring of fire revolutions.

    Bear crawl in full circle back to rock (1 revolution)
    IC x32 Rock Bench press
    Bear crawl in full circle back to rock (2 revolution)
    IC x 16 Curls
    Bear crawl in full circle back to rock (3 revolution)
    IC x 16 Rock Squats
    Bear crawl in full circle back to rock (4 revolution)
    REPEAT 4 sets.

    Due to time, we had to substitute lunges for 1 set and then running the ring to get to 32. Had a lot more chest presses, curls, shoulder presses, and squats.

    Sent the rocks home. Circled back up for COT.

    Best fact about 32 I found:

    “A beheaded body can make 32 steps, according to a legend involving King Ludwig of Bavaria in 1336.”

    Psalm 32 begins “Blessed is he whose transgressions are forgiven, whose sins are covered.”

    “Many are the sorrows of the wicked one, but mercy surrounds the one who trusts in the LORD. Be glad in the LORD and rejoice, you righteous; exult, all you upright of heart.”
    ‭‭Psalms‬ ‭32:10-11‬ ‭

    Thanks for celebrating!

  • VQ – Special Mission

    On a gloomy morning last week, I received word, while I sat on the can, that I would be Q’ing, so it would start rolling down from there.  I’m not sure what the V in VQ stood for.  In Naval Aviation it is a special mission squadron so I thought I had to be all secret squirrel with the glooms events.

    Started with light mosey and warm up

    20 – SSH

    20- Windmills

    20- Imperial Walkers

    20- Shoulder Slaps.

    We sashay, shanted over to Audubon for a little Dora 1-2-3

    In the first wave we did Jack Webbs 1:2 while the second group ran around the island.  We did this x3

    After Roots complained about his the bricks bothering his knees, we moved to the island grass where his 6 would enjoy three rounds of Thors (Full Crunch with Twists on the end) we did this x3

    The final round of Dora was 1 leg lifts alternating legs every 10 while the running group lunged to the end of the island and jogged back.  We did this once as it hurt….a lot!

    Oh and we had an FNG (Fiddler New Guy) whom we named Stradivarius with little deliberation.

    Before we left Audubon we did 20 Declined Parker Peters and 20 Dips.  From there we sashay, shanted back to the flag.  With time remaining we did Burppees in honor of those who EH’d me into F3 (Roots, Newhart, Cavalier, Reddit, and Duey)

     

  • Q-less

    Seems JV had a flat on the way to the AO, leaving the Pax to fend for themselves.  Good mix of old and new with a couple of Kotters sprinkled in.  YHC gave a disclaimer and headed around the Mardis Gras Fountain.  It was one of those breezy mornings by the lakefront that allows you to be showered by the fountain as you pass.  We circled up in the grass for…

    The Thang

    Warm-up COP (All IC) SSH x 31, DQ x 15; Parker Peter x 31; J-Lo x 20; Mountain Climbers x 30; IW x 31

    Mosey to the crashing waves of the Lakefront for two rounds of Tabata followed by some burpee pain.

    Tabata Round 1:  Burpees, Big Boy Sit-ups, Merkins, Squats – Repeato

    Tabata Round 2: Channing Tatums, Irkins, Tatum Channings, Derkins – Repeato

    5×12 Burpees – one minute to complete 12 burpees.  Do that 5 times.  This one sucks.  T-claps to the pax for pushing through and not throwing me in the Lake after the first round.

    Mosey to the top of the levee for…(Cowbell knew it was coming and seemed excited)….Quadraphilia (Run down the levee and back up always facing the lake.  Continue for 4 minutes).

    Mosey to the other side of the levee and circle up for DJ Style Mary.  Everyone Led (except YHC)

    All IC

    • Cowbell – American Hammer x 30
    • Triple Shift – Hello Dolly  Flutter Kick Hello Dolly x 20
    • Torque – Freddie Mercury x 20
    • Da Parrish – Slow Scissors x 20 (brought the pain)
    • Belloq – Les Miles Merkins x 10 (Eat grass every time you go down)
    • Gris – LBC x 30
    • Woz – Wozian Mt. Climbers x 10 each leg (On your 6, one leg straight up, climb your hands up the leg and touch your toe).

    Head back up over the levee to the VF for COT.

    We were spared a JV Okwata Beatdown, but I think we did alright for ourselves.  Okwata is always a pleasure.

    Remember:  Thursday night Football tonight.  Amnesty is hosting an F2 event at his house.  The address is 136 Middle Park Place.  (In Lakeview) 

    -Hawg

  • Q2 – The student becomes the Teacher

    Nine PAX arrived in the Gloom on this much anticipated Q2 day, and Autumn was in the air.  Rumor has it that that Congress was considering making Q2 a national holiday, but YHC respectfully requested they stick to matters relevant to the nation, and leave the important stuff to the Men of F3!

    YHC gave his disclaimer, and the PAX moseyed to the track.

    The Thang

    Warm Up COP – IC

    SSH x 25
    Windmills x 10
    IW x 15
    Mountain Climbers x 15
    Arm Circles x 20 – 10 forward, 10 back

    Note: As the PAX started the warm up, the track was dark and YHC’s plans were in jeopardy. However, during the COP, light was cast upon our humble PAX and all was good.

    Mosey to one side of the track, and Broad Jump Burpey through the center to the other side. This was painfully fun….

    It was time for some Blackjack in the center of the track.
    11 merkins one end,run and do 10 LBC’s the other end. End with 20 Merkins one end, 1 LBC the other end.

    Mosey to the baseball diamond. Side Effects made some mumble chatter about animals, and YHC asked if he could name the movie from the quote “Build it and he will come.” Field of Dreams was the answer, which was correct, and so YHC rewarded with just that. Dividing among bases we began:

    Home Plate – 15 Burpees (the count)
    1st Base – Big Boy Sit ups (AMRAP)
    2nd Base – Merkins (AMRAP)
    3rd Base – LBC’s (AMRAP

    After one circuit, PAX moseyed to benches and:

    15 left leg step us
    15 Incline Merkins (mumble chatter about hoping for some merkins today – YHC was smiling)
    15 right leg step ups

    4 minutes remained, so time for 4 minutes of Mary – IC:

    Flutter kicks x 20
    Box Cutters x 20
    American hammer x 15
    LBC’s x 30
    Flutter Kicks x 20

    During the 4 minutes of Mary, there was mumble chatter about the girls nearby. If only Tool had his cinder-blocks, or our rocks from the uptowner, then we could have done some curls for the girls, or maybe some rows for the……well you know.

    Mosey back to the flag for COT. Side Effects is leaving us for a great opportunity in Philly, where he can cheer for a Bison that became an Eagle. Side Effects pushed me hard the first time I entered the gloom, which made me want to come back. His leadership and participation has strengthened our PAX. You taught YHC well, and you will be missed, my friend!
    Prayers for Tool and his son, for Side Effects and his family, cancer victims and families, and many others.
    Thanks for allowing YHC to Q, and thank you for letting me part of this great group. Q2 is in the books…..