F3 New Orleans

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  • Get the RUCK outta here!

    Eight of F3 NOLA’s finest gurus posted in City Park Wed am for a humpday fix.  Several of the recent workouts have honed in on GORUCK training so YHC felt obliged to do the same and accommodate the die-hards that signed up for the November GR event.  Ironically, the suggested exercises from Shorty’s GR training schedule didn’t include a ruck-pack which made logistics a bit easier to work in the running, leg, and core work.  Amnesty didn’t get the memo and showed up humping a brick-filled backpack which quickly came off.  Mumble chatter that a true Marine would still mosey with it but Amnesty’s hearing was suddenly was impaired.  Disclaimer and off in a mosey down Roosevelt Mall.

    Quick Warmup (all IC):

    Plank Jack x20, Arm Circles (x10F, X10R, X10Chinook), IPW x20, Windmills x20, Peter Parkersx20

     

    Mosey to the Refinery for:

    3 rounds of:

    Sqauts x25 (Timer)

    Pull Ups/Hang AMRAP

    Dips AMRAP

    High Plank

     

    Mosey to the Museum Steps to split off in two groups:

    Group 1:  Lunge walk around the pond/sculpture (timer…this brought the burn)

    Group 2:  Flutter Kick till group one is done (modified round 3 with LBCs since legs were all shot)

    Switch off, three rounds total.

    Re-position on Museum steps for a Plank/Merkin Circle:  PAX circles up in high plank position.  The Q starts with “1” and does a merkin while others hold high plank.  Clockwise count up to 80 for round one.  Time was ticking so round 2 was cut to 40 count.  This seemed well received by the PAX going by the laughs and groans.  Trying to get 8 grown men counting in order and in rhythm proved to be a tad difficult.

    Mosey back (1/2 mile) to the flag where YHC was hoping for a third round of Plank/Merkin circle but time expired.  T-claps to Shorty and Cowbell (a.k.a. Team Millennial) for the brisk mosey.

    COT announcements include the upcoming 2 year convergence workout for 6:30 with pancakes and coffee to follow at Amensty’s house two blocks away.  Go-Ruck coming up in November and several PAX are committed….T-claps for signing up.  Prayer for those in need and to keep us healthy.

    Hopefully this altered version of the Go-Ruck training fit the bill.  Thanks for letting me lead.

    Tool

     

  • 610 Stomp #60

    “Nothing happens to any man that he is not formed by nature to bear.” — Marcus Aurelius

    The Thang

    Mosey/ruck to the track.  Since we had 3 Rucks and 5 Pax, we split into 2 groups so we could share our rucks.

    Group #1: Rucked one lap OR ran two laps (the choice is yours) – they were the timer
    Group #2: Did the following exercises each round:

    Round #1: SSH – these sucked
    Round #2: Spider Holds (High Plank, then Right foot to Right hand – hold for 2 sec, then back…repeat other side)
    Round #3: Hip Openers (On your back, then right foot across left knee, and pull towards your body – hold for 2 sec, then back…repeat other side)
    Round #4: Flutter Kicks

    After that, used the track for some rucking/running.  Group #1 (3 Pax w/ rucks) rucked to the right. Group #2 (2 Pax w/out rucks) ran to the left.  Every time a runner meets a rucker; rucker passes the ruck to the runner, and both continue in their same direction.

    Times up.  Back to the flag for the COT.  Thanks for letting me lead.

    Naked Man Moleskin

    Convergence should be your only morning plans this Saturday!  Also, Amnesty will be hosting breakfast afterwards.  Bring what you can to help out.

    Tclaps to the Q’s for incorporating Ruck Training into their beatdowns.

  • Sandbaggin’

    GoRuck Training Day 5 called for sandbags.  Since Mike Yenni has bigger concerns to worry about, YHC didn’t check his permission before picking up 6 sandbags from Lowe’s and storing them at Pontiff Playground.  Amnesty was the scheduled Q, but was deployed for Hurricane Matthew support.  T-claps to HVAC for stepping in and taking the first half of the substitute Q.

    The Thang

    HVAC on Q:  SSH x 30 (IC), DQ x 30 (IC), Way Backs x 30 (IC), 20 Scissor Kicks, 10 Merkins, 10 FLR Cross Kicks, 8 Merkins, 8 FLRCKs, 6 Merkins, 6 FLRCKs, 4 Merkins, 4 FLRCKs, 2 Merkins, 2 FLRCKs, 20 Scissor Kicks, 8 Merkins, 8 FLRCKs, 6 Merkins, 6 FLRCKs, 4 Merkins, 4 FLRCKs, 2 Merkins, 2 FLRCKs

    Hawg on Q:  With 50 lb sandbag do 100 reps, moving the sandbag over head from one shoulder to the other.  Do the 100 reps in as few sets as possible.  Each time you take a break, bear crawl 70 yards.  For example, it took YHC 6 sets:  22 reps, bear crawl, 18 reps, bear crawl, 18 reps, bear crawl, 12 reps, bear crawl, 20 reps, bear crawl, 10 reps.

    As each man finished, he alternated max reps with plank until the 6 arrived.

    Circle up for Dealer’s Choice Mary – All IC:  LBC x 30, flutter kicks x 40, scissor kicks x 30, Super Man T to I x 20.

    Moleskin:

    • T-claps to Amnesty for his service for Hurricane Matthew victims.
    • T-claps to HVAC for stepping up to Q
    • Great to see SFx out today.  Continued prayers for him and his family as they move to Philly
    • Triple Shift with three workouts in one week.  Is this a new trend?
    • Sandbags are stored by the pump.  This workout definitely needs to make a kotter.

  • Operation Sweet Tooth Update October 9th 2016

    Update on Operation Sweet Tooth

     

    I know there have been a bunch of  Pax asking for instructions on the logistics of #OST.  Here is the update with future ones to follow.

    To begin with, Operation Sweet Tooth is officially a non-profit 501C3 corporation.

    2nd and more importantly, we are gearing up for the OST Toy drive to be administered through our respective holiday parties.  We have ordered 2000 prayer cards to be given with the toys and gifts, at your respective AO’s.  What we ask is that toys and gifts are to be delivered at least 1 week later allowing me to mail or overnight the appropriate number of prayer cards to correspond with the amount of gifts. If you want to take a look at what the cards look like, follow OpSweetTooth on Twitter.  The toys and gifts are important.  The message however, is imperative!

    3rd I know many of our Pax have asked me what the parameters are with the gifts, toys etc.  I encourage each AO to find an institution that can benefit from our F3 (and beyond) generosity.  Locally here in Charlotte/Huntersville, my personal plans are to contribute to Levine’s Children Hospital and Children’s Hope Alliance, the parent company of Barium Springs Orphanage in Troutman.  I know some Pax asked about Jeff Gordon’s Children Hospital.  Although I prefer not to donate their due to their negligence and lack of care and sympathy during and after the passing of my daughter, I understand the children who are sick did not play a hand in Christina’s order and should not be punished because of it.  I leave that entirely up to you but you will have our blessing and support regardless.

    4th Many of you ask what is actually acceptable.  For children’s hospitals, they are specifically clear on what will be accepted due to hygiene etc.  For an example, please click the link below.

    http://www.carolinashealthcare.org/documents/lch/donation-wish-list.pdf

    For a children’s home or orphanage such as Barium Springs, here is a list that this particular institution may need.  Please click link below:

    https://www.childrenshopealliance.org/needs-list/

    I ask each AO to take the responsibility to find an institution that you want to help to change lives and have a positive impact on the lives of children in distress and need.

    Lastly, I ask that each OST Q please contact me personally so that I can answer any questions but also to have the necessary contact information to send the prayer cards and whatever other support I can provide.  Other than twitter at F3_Olive, OpSweetTooth, we can be reached at OperationSweetTooth@yahoo.com or OperationSweetTooth@gmail.com.  The website is a work in progress as well as Instagram and Facebook.  All will be operational once the official website is.

    I want to close with saying that this was just a thought…to have our local Isotope brothers support children as a way to honor my daughter, my everything, my Sweet Tooth and 2.0.  Never did I think this would have the sustainability and traction that OST has garnered.  Selfless acts of support from brothers local and afar have given me hope that we can make a difference, even if that difference does not bring my baby back.  What will start out as a toy drive this upcoming December, will morph itself to bigger and better things to come in 2017.  Events we are looking at are potentially a 5/8K race, golf tournament (thanks for trying Big Papi), continued toy drives and community outreach days.

    The overwhelming support of F3 has been tremendous and I can honestly say, without you all, and FiA, my wife and I would not have the strength to want to pull this off, let alone get out of the fart sack.  We still struggle to this day.  But near and far, many of you have reached out and have had a positive impact on us…and we can only hope to repay the favor to hundreds, if not thousands of children who are not nearly as blessed as us…not to mention their parents , who I am sure have their own struggles.

    Your generosity, your support and commitment, is not only helping us heal, but potentially helping hundreds of children and their parents do so as well!

     

    Further announcements will be made available.  As for now…#SERVE

    Humbly Yours,

     

    -Olive, Jager and Happy Meal

  • Shorty’s R&R

    For the GORuck folks, it was R&R day.  So I decided to lead our Pax of 11 through an R&R workout the way YHC recovers. Let’s see what happened, but first….

    DISCLAIMER

    The Thang

    Mosey around the lit up fountain and over to a grassy area.

    COP#1: Warmup

    30x SSH IC
    15x Peter Parkers IC
    15x Mountain Climbers IC
    15x Parker Peters IC
    20x Low Slow Squats
    10x Low Squat Pulses

    Mosey to the levee and line up at the bottom.

    Jacob’s Ladder: Run up the levee, 1 Burpee at the top, then run down.  Keep increasing the Burpee count by 1 until you hit 10 Burpees.  Plank and wait at the bottom.

    Enough of that, mosey over to a random grassy area and circle up.

    COP#2: Chestorama

    10x Werkins
    10x Merkins
    15x Putins
    10x R. Staggered Merkins
    10x L. Staggered Merkins
    15x Hello Dolly
    10x Diamond Merks
    10x Carolina Dry Docks
    15x Flutter Kicks

    Mosey over to Canal.

    Animal Parade: four laps using the makeshift track on the levee.  Up-Across-Down-Back to start. At the Across section, Pax did one of each in any order:

    • Bear Crawl
    • Frog Hop
    • Crab Walk
    • Duck Walk

    Mosey back to the flag area…3 minutes left….now it’s time for R&R.

    3 Vinyasas

    Held the COT, which included Countoff, Nameorama, and Prayer.  Good job men! Thanks for letting me lead.

    Naked Man Moleskin

    Oktoberfest 2 miler is Saturday.  Race gets you in free for all weekends and 2 beers on race day..if anything, do it for the beer…dont we all?

    Tclaps to Rudy for helping me train my mental toughness.  Check out this article: http://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/

    GORuck Pax is into week one of training.  There is still time to join us in training. #CSAUP

     

  • Chevy to the Levee – Watch out for the wood?

    Humidity was nasty again today after a few days of cooler air.

    Today was going to be Quick Draw’s Vq BUT he asked for a few more weeks delay – eventhough he posted this AM.

    We started with a mosey to the soccer field on the way to the levee. Here we did our first COP.
    SSH x 20, Monkey Humps x 20, Imperial Walker Squats x 20, and Side Lunge Slides x 20 (this was new and a tricky cadence but I liked the exercise)

    Then we mosey’d to the levee. At the levee we did 20 peter parkers on the river side then ran back to the bike path and did 19 peters, then 18 – down to 12.
    At 12 we did a plank and wait.
    From 12 down we did plank walk for 11,10,9,etc down to one.

    After we finished that levee work we circled up for a COP.
    LBCs x 25, LBTs x 25, Side Crunch x 20 both left and right, Russian Twist x 20, Iron Cross x 20, Crazy Legs x 20, and Wife Pleasers x 20

    We made a big circle for a modified Ring of Fire. 6 rounds of merkins. We crawled to the middle, the left and the right. The whole time there was concern about doggie landmines. We all survived with no casualties.

    After the Mary session and mini-ring of fire we started to run back to the flag. At the train tracks we straddled the tracks for 10 wiley coyotes ON YOUR OWN. On the way back to the SF we ran into a truck that had a decapitation friendly board hanging off the back of its bed. We all escaped with our heads.

    At the COT we prayed for the lack of leadership on the national level. Thanks for getting me out in the gloom!
    Peace-
    RY

  • GoRuck Training Day #3 – The Foundry

    Thanks to the wonders of the #GroupMe App I was able to get the word out to Amnesty and Shorty to bring their Rucks to the Foundry this morning.  If you are not on #GroupMe and want to be, talk to Bubba.  He is our Social Networking Q and understands all when it comes to using the interwebs to connect people.

    We showed up 7 strong with 3 Rucks for the Day #3 Training regimen.  I gave the disclaimer and we started jogging toward the Foundry.  We passed the rucks around to share the load.

    The Thang

    YHC used Shorty’s GoRuck Training guide to devise the workout.  We split into two groups.  While the first group did the below exercises the second group hit the track around the festival grounds for a fast 1-mile run.  We flapjacked and then rinsed and repeated the whole thang.

    Each exercise was approximately 50 seconds with a 10 second rest:

    • Bench Press with two rucks (a little awkward but doable with some help)
    • Burpees
    • Squats with one ruck
    • Merkins
    • Lunges with one ruck
    • Push Press with one ruck in each hand (heavy)
    • Tatum Channings
    • Channing Tatums

    Moleskin

    • #Cobains for getting the pax back late today.
    • T-claps to the Pax for knocking out 16 solid minutes of weighted exercise + 2 miles of hard runs + 1.2 miles of walk/jog/ruck (Google Maps says it’s 0.6 miles from flag to foundry)
    • The second group mixed in some press jacks with the rucks.  Looked awesome.  Should be a staple of our training
    • I think we all enjoyed the Bench Press, Burpee, Merkin sequence.
    • We miss SFx already.  I stole the 1 mile run idea from him.  In his honor I tagged this backblast with as many Foundry tags as I could find.
    • Shorty is leading the GoRuck R ‘n R day tomorrow at Okwata.  Be there to find out what R ‘n R stands for. (Fortunately Quadraphilia starts with a Q).
    • It’s Ruck Season in New Orleans so put your ruck in your truck and be prepared at all times.

    Fun as always,

    Hawg

  • Grind, Power Up, Hold

    Solid effort from 3 PAX this morning.  Would have made The Gipper proud.

    The Thang:

    Warmup at the Covington Trailhead:  SSH, IW, torso twists, windmills, hillbillies, squat thrusts, arm circles, leg swings, lateral lunges…all 20x IC more or less with a short recess to EH a passerby runner.

    Mosey to the Justice Center for a grind, power up and hold session:

    1x Merkin slow count 15 seconds down and 15 seconds up, 15 seconds of plyo Merkins, then 15 second isometric Merkin. 10 count then…

    1x squat slow count 15 seconds down and 15 seconds up, 100% effort sprint to and up the steps to the Justice Center entrance, then 15 second isometric squat digging our heals in and pressing against the Justice Center.

    Recovery walk back down Justice Center alleyway.  Rinse and repeat.  5 total sets.  Good stuff.

    Mosey back to Trailhead for Mary:  Peter Parkers, Parker Peters, jackknives both sides, then supermans, all 15x IC.

    Count-o-rama, name-o-rama, and a prayer.

     

  • “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