F3 New Orleans

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  • Other People’s Rocks

    YHC awoke to another flat tire on my bike.  As I was walking to Pontiff, Marlin zipped by me on his way to meet up with Tool and Amnesty.  Not long after I arrived, JV came over the levee, guns blazing.  I gave the disclaimer and then it was off to the rock pile.

    The Thang:

    Warm-up COP (All IC): SSH x 25; Peter Parker x 25; DQ x 20; J-Lo’s x 20; IW x 30

    Grab a medium sized rock and mosey back to the virtual flag for Fence Chunkers x 30ish

    Mosey back to the rock pile, where we picked a larger rock to go with our medium rock.  Circle up for a Rotating COP.  Choose the rock that suits you. All Exercises IC.  Squat Press x 10; Row  x 15; Curls  x 15; Merkins (Hands on Rocks) x 10.  Rotate to the next man’s rocks and repeato until we have completed 5 sets.

    At this point Marlin needed to bounce early for work.  We grabbed a rock of choice and followed him back to the VF for another round of Fence Chunkers x 20ish

    Head back to the rock pile to put away our toys and then horses to the stable.

    Moleskin

    Good to have Marlin and Amnesty back after they had been out of town some.  Rotating the COP led to a lot of juvenile comments about touching other people’s rocks.  High comedy.  Thanks for always making the workout enjoyable.

    -Hawg.

     

     

  • 610 Stomp #58

    In the increasingly gloomier, but not really cooler gloom approached our 4 member PAX for the 58th running of the 610 Stomp.  After the disclaimer we set off on the bayou path with the intention of running 6 minutes at a normal pace and a 1 minute pick-up pace without breaks for 45 minutes.  Beetle (F3 ATL) joined after about 10 strides and pushed YHC the rest of the journey.

    After a short mooping break, YHC and Beetle finished a few minutes late to find the rest of the PAX (minus Forest) hanging around and relaxing Uptown style by the flag. How long had they been there, we may never know!

    Shout-Outs
    Brady receiving treatment and therapy in Pineville (Tool)
    Mason treatment and side effects from Chrons (Amnesty)
    Side Effects family moving – thank you

  • So long, useLES: A Mad Hatter farewell lap

    15 PAX posted this AM for a muggy, humid NON-FALL feeling lap around the Skinny. (We did we let Hawg name this workout?)
    Our guy Beatles or is it Beetles? from F3 Atlanta joined us for a Monday AM lap. This is 2nd post in NOLA. Tclaps.

    I was upfront with the PAX that we were going to complete a lap around the park. YHC was tired and sore from an 8.5 mile run on Sunday but I knew we needed to attack the park and get a lap in so that my legs would adjust.

    We ran at our own pace 1/4 mile to the first row station. At this station we did 13 burpees in honor of Les Miles. There were 4 stations: Burpees, Rows, Merks and LBCs. The number 13 would make several appearances this AM. QuickDraw decided to modify and was gone pecan into the gloom.

    Then we ran at our own pace to the bridge about another 1/2 mile for a circle of pain. At the circle we did crazy legs x 13, Peter Parkers x 18, Crab toe touches x 13, and Parker Peters x 18. The number was 18 was important because that is the number that cost Les Miles his job.

    Then we did an indian run to the fountain. At the benches at the fountain we Dips x 21 , Inclined Merks x 18 and Declined Merks x 13.

    From the fountain we did a 1/4 mile hands over your head run to the water fountain and the golf green.
    At the green we did LBTs x 18. Then we did Y, W and T x 13. Then we did some Superman to Bow.

    Then we ran as fast of a pace as possible to the Pullups/Monkey Bars.
    We picked up Quickdraw on the way.
    The stations were Burpees x 13, then Pullups AMRAP, Squats AMRAP and Staggered Merks AMRAP.

    Our final push we used the painted running men on the track. We sprinted one and jogged one all the way to the shovel flag.

    We finished with a Circle of Trust. Keep working hard in the gloom! It is always a pleasure to lead.

  • Out and Back on LSD

    A group of 7 (6 fog and 1 fng) gathered around The Flag on the Mandeville lake front to enjoy a coolish fall morning of endorphin production. Thanks Chewy for fng recruitment. Respect to fng not for his age but for service to this country as an active duty member of our armed services (Army).

    The Thang ———-

    Warm-up; SSH-Jump Jacks, Torso Twists, Hill Billys Wind Mills, Imperial Walkers (15-25X)

    Mosey to the East. Stop at each set (4 total) of stairs/railings traversing the sea wall. 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins close hand position, 10X (each arm) single arm rows/pulls.

    Mosey down to terminus of the shore and time for Mary. 10x plank-ups right side left side (elbows to hands), Right side plank – 30 sec hold, Left side plank – 30 sec hold and repeat all 3x. Freddie Mercury(s) and straight leg lifts to finish-off Mary.

    Head west young men and home to The Flag. Indian Run back to second set of stairs/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back to past first set of stairs/railing reverse direction, Indian Run back to third set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back past second set of stairs/railing reverse direction, Indian Run back to fourth set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian Run home to Flag. – Sounds complicated – but was it????

    For this QIC the ability to continue and perform these Thangs is the Thing. Memory and recall is just a bonus, so in the words of that famous TV Detective these are facts just the facts – or in this case the best one can recall.

    Count-o-rama, name-o-rama (greetings and welcome to fng – Bigfish), prayer

  • Form and Function

    YHC waffled on scheduling the Bible Study this week and decided to cancel it late last night.  Unbeknownst to me, JV hasn’t seen his phone for the last 2 days and showed up at 0600 for thirty minutes of solitary meditation.  #Cobains.  YHC gave the disclaimer and we headed to the great lawn for…

    The Thang

    We circled up for the Warm-Up COP (All IC): SSH x 30, IW x 30, J-Los x 20, Moroccan Nightclubs x 50, Peter Parkers x 30, Wife-Pleasers x 15.  SFx started in with his customary warm-up mumble chatter.  Something about Side Straddle Hops and YouTube channels.  I wasn’t really listening.  I was too busy counting and focusing on the best side straddle hops anyone has ever seen.

    YHC then joined the circle and we paired up to work on our Merkin and Squat form.  One partner did 10 merkins focusing on form while the other planked and gave feedback – “You’re back’s not straight, get your butt down, look forward, activate your glutes, etc..”  After 10, flapjack, until each partner completed 50 Merkins.  Next we did the same thing with Squats, focusing on widening the chest, going down as far as possible, and keeping our weight on our heels.  Each partner completed 50 Squats

    Stay in the circle for a Pulsating Circle of of animals.  2 rounds.  First round each exercise about 40 yards, second round about 30 yards: Crawl Bear, Bear Crawl, Jameis Winston, Winston Jameis, Walk Duck, Duck Walk, Frog Hops x 2.  Somewhere during this set, Bubba mumbled something derogatory about the great state of Arkansas and animals and walked off.

    10 Burpees and mosey to the water fountain.

    Mosey to the Planter on the back side of the sculpture garden for a modified Chili Pepper:  RLS x 20; Derkins x 10; LLS x 20; Irkins x 10; RLS x 16; Derkins x 8; LLS x 16; Irkins x 8; RLS x 12; Derkins x 6; LLS x 12; Irkins x 6; RLS x 8; Derkins x 4; LLS x 8; Irkins x 4; RLS x 4; Derkins x 2; LLS x 4; Irkins x 2;

    Back to the Great Lawn and Circle Up for 10! – Merkins, Big Boy Sit-ups, and Squats

    Then a couple of minutes of Mary all IC: Lance Armstrongs x 15 both sides, slow scissors x 5

    Bear Crawl to the end of the Great Lawn.  Approximately 50 yards.

    Mosey to the flag for COT.  Prayers for family members fighting illness and SFx family for pending move.

    Moleskin

    Congratulations to SFx on his new job, but we will all miss him greatly.  Who among us is going to step up to replace his smart-alek mumble chatter, especially during warm-ups, and the epic beatdowns he delivers.  F3 NOLA will never be the same.  Let’s start getting ready for the F3 Philadelphia launch.

    -Hawg

  • Cheer Cheer for Old Notre Dame

    Outlined against a blue-gray October sky, the Four Horsemen rode again

    Ok, it was only two horsemen.  But the sky was a perfect (very dark) blue gray gloom.

    Under the glowing dome, 2 pax representing Charlotte and New Orleans gathered for a football weekend beatdown.

    COP 1: on the south quad, at the giant flagpole.  All I x25: SSH, Peter Parker, Parker Peter, Plank Jack and Imperial Squat Walkers.  Pax singing verse 1 of fight song.

    COP 2: off to the l8brary to see Touchdown Jesus.  Find a bench in front of the reflecting pool.  IC Right leg step up x25, incline merlin x13, dips x13, decline merlin x13, left leg step ups x25.

    COP 3: Stonehenge and North Quad.  Give the students a show of old men doing Monkey Humpers x20.  Plank walk (or whatever they are called in Charlotte) x20.  Sumo squats x20.  Then the north quad animal walk.  Bears, crabs, ducks (forward and backward), lunges, inch worms till we reached the unknown classroom building at the end.

    COP 4: The grotto.  6 MOM tabata style.  9 cycles of 30 seconds on, 10 seconds rest.  NOLA: I’ll be bringing back Heels to Heaven.  Charlotte: watch out for Dr W.

    COP 5: Back to the flag to finish with 2 rounds of Irkins, Derkins and Hip slappers at the closest bench.

    Finish with a walk towards lafortune and sharing recollections of the university and our families.  Thanks for the beatdown DoubleD!

  • “I Hate You”

    5 PAX posted at the Uptowner, with a promise to go no further than the baseball field. Shorty made his arrive at the Uptowner for the first time. YHC gave his disclaimer and let the fun begin

    The Thang

    Warm Up COP

    IC
    SSH x 30 (HVAC joined mid-stream)
    Don Quixote x15
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15
    Arm Circle x 15 one-way and then 15 the other way.

    Grab a big rock so you can chest press and make it count. Also grab smaller rock for rock lunges.

    Rock Webb

    1 Merkin, 2 Rock Shoulder Presses, 2 Merkins, 4 Rock Presses, so on and so forth until 10 Merkins and 20 Rock Shoulder Presses.

    During the Rock Webb, you could tell the PAX was enjoying the leisure time provided. YHC even heard JV’s kind words of “I Hate You Bubba”. Nice. As a F3 q, you know you have arrived when you hear those words

    PAX transitioned to some Mary with Rock workouts.

    Rock Russian Twist (with 2 10-second extended Rock holds)
    2 sets 10 IC

    Rock Crunchy Frog
    2 sets 10 IC

    Rock V-Ups
    Lay on back with feet and arms extended with Rock in hands. Move Rock and legs towards each other, keeping legs and arms straight as you can, into a v shape. IC 15

    Kettle Rock Swing x 15 IC

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 curls, 8 Rock lunges, 18 Rock chest press, so on so forth.

    Send your big Rock home.

    All IC
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15

    Flutter x 15
    Dolly x 15
    Rosita x 15

    5 Rock V-Ups
    5 Rock Crunchy Frog

    COT with concluding prayers. Shorty placed his D-I stamp of approval on the workout, saying we need to get more of this prior to GoRuck. More to come at the Uptowner, as YHC will make a repeat Q next week on his bday. See you then!

  • An improv Q – Work those hips

    It is supposedly FALL but you can’t tell from the heat.

    PAX assembled in front of the park…away from the shovel flag per typical Friday at Wolfpack Mtn.

    Cavalier had the Q but I hadn’t heard from him in a few days so I suspected I might have to do an improv Q. Where you at Cavalier?

    Quick mosey over to the Tulane sign. At Tulane we did SSH x 20, Mtn Climbers x 20, Peter Parkers x 20, and Imperial Walker Squats x20
    Then we did a quick mosey to the alley of benches.
    At the alley – we did:
    Inclined Merks x 10
    Powerups – left x 20
    Slow Count Dips x 20
    Powerups – right x 20
    Slow Count decline merks x 15
    Bulgarian split lunge left x 20
    declined parker peters x 20
    bulgarian split lunge merks x 20

    Then we mosey’d up the Stairs for a COP on top of Wolfpack Mtn
    At the top we did a COP for the hips
    Crazy Legs x 20
    Hip Dips left x 20
    Hip dips right x 20
    Right/Left Arm reaches x 5 (not good enough – cut)
    Crab walk x 20

    Take a LAP on the MTN. Down the stairs, across to the other stairwell on the first floor, up the stairs, and back to our original circle spot
    Quick draw gave us some comic relief laying on the ground
    V-ups x 20
    Penguins x 20
    Raised arm merks left x 10
    Raised arm merks right x 10

    Another lap on the MTN

    LBCs x 20
    Side Crunch left x 20
    Side crunch right x 20
    LBTs x 20

    Mosey down the stairs and back to the FLAG.

    We had our COT. Prayed for Douille’s father and family. I asked that we be better men and fathers and husbands this weekend.

    Always a pleasure to lead-
    RY

  • We still honor winners

    Seven vets sprung from the gloom in City Park for another epic Foundry Workout.  No fancy themes or exciting gimmicks just some special honor planned for the Foundry winners.  While the world honors participants, we reserve respect and honor for the winners, but YHC will get back to that.

    The Thang
    Mosey to the practice track
    Bear crawl width of football field
    Plank and wait for Cowbell, who thought he could stretch while we did Bear Crawls, but YHC was not about to let him get out of Frog Hops too
    Frog hop back
    Dragon crawl (Similar to spiderman crawl, with a staggered merkin after each forward step) 1/3 width and finish with bear crawl
    15 Second count
    Lunge walk back
    Air Squats (IC) x 15

    Mosey to the Foundry
    Grab a drink
    On your own to earn your honor:
    50 Pull-ups
    50 Parallel Bar Dips
    50 Inverted Presses
    Group carry Cowbell to the drinking fountain, mosey back
    Group carry Bubba to the drinking fountain

    Mosey to the Flag
    LBC’s (IC) x 51
    Flutter Kicks (IC) x 31
    Dancing Chilicuts (IC) x 10

    While there wasn’t much variety, but the Frog Hops and 3×50 at the Foundry SUCKED if I may say so myself.

    Announcements:
    Read your email already!

    Shout-Outs:
    Tool’s family and son
    FracSac friends and family with cancer
    Praise for our many blessings
    Those in BR still in need

    Mumble Chatter:
    Much mention of Cowbell being a Millennial as he finished minutes ahead of everyone at the Foundry.

  • Almost Fall

    PAX: Blackbird, EiEi, Einstein(Q), TurboTax

    “…It’s late September and I really should be back at school….” Rod Stewart

    But no – it’s F3 post day.
    And post we did, at the Covington trailhead, as a four PAX.  Nacho Libre was absent – again. He must be on the Pro Wrestling Circuit down in Mexico.

    warmup
    20xIC side straddle hops
    20xIC imperial walkers
    20xIC windmills
    20xIc hillbillys
    10 seconds, knees bent, left leg/right leg, front-to-back shuffle
    10 seconds, knees bent, side to side shuffle
    10x one left leg behind on bench, forward lunge
    10x one right leg behind on bench, forward lunge
    30 second human chair against wall

    mosey – jog to the front of the parking garage
    start loop
    10xIC burbpees
    run up two flights of stairs
    run across parking garage deck
    10xIC knees bent,skater shuffle, (aka Nancy Kerrigans, an altered version of the full Tanya Hardings, credit EiEI)
    run down the stairs
    forward lunge walk, half way across the front of the parking garage
    backward lunge walk, the remaining half way across the front of the parking garage
    end loop
    repeat above loop one more time

    mosey – jog to the back of the parking garage,
    sprint up the first floor ramp
    jog across the flat ramp
    sprint up the second floor ramp
    20 count
    run down the stairs one level to TurboTax’s ledge
    jump up, catch the cement ledge with your hands, and do pullups for 10 seconds (aka Noodling for Rats)
    10xIC curb hops – left leg
    10xIC curb hops – right leg
    repeat NfR

    mosey – run to the flags in front of the court house
    from there, indian run back to the trail head

    mary
    10xIC on backs, hands to toes V-ups
    10xIC freddie mercurys
    10xIC side plank with jane fonda left leg
    10xIC side plank with jane fonda right leg

    count-o-rama

    Prayer – EiEI leading the Prayer, informed us about his co-worker’s daughter, who is in Childrens Hospital. She needs our continued prayers.

    dismissal