F3 New Orleans

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  • Bleacher Pressure Rd 2

    As a inferior replacement for Amnesty, I stepped forward to Q on what must be known in F3 New Orleans as Fartsack Day.

    Only 2 PAX posted on a Labor Day gloomy morning at Rock City.

    YHC gave his disclaimer and we moseyed to the pile.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 40
    Hillbillies x 15;
    Peter Parker x 15
    Parker Peter x 15
    Plank Walk x 20
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock and little one-handed rock, and mosey to the bleachers.

    Upper body rock workout on bleachers.

    Bench Press
    Curl
    Shoulder press
    Rock Fly with small rock

    All IC
    25 each workout, then 8 burpees, then 20 calf raises, then 15 each workout, then 8 burpees, 10 each workout.

    Mosey to center of grassy area for Mary.

    Rockin’ Travolta (one knee down and bring rock slowly from bottom left to top right (like in Saturday Night Fever), switch knee and go bottom right to top left. x 15 each.

    Lunge Twist (lunge, hold, extend Rock, twist left and then right, bring Rock back to chest, return to standing) x 15

    Roll Up Rock Up x 15
    Rock V-Up x 15
    Rock boat x 10
    Legs In and Out x 10

    Mountain Climber x 15

    Deposit rocks back and sprint to flag.

    Prayed for F3 nation and Country Day student who committed suicide. Pray for healing and recovery.

    Hawg and I enjoyed some F2 at PJ’s Coffee down the way. Great start to Labor Day!

  • Pulluparama – Mandeville Trailhead Style

    I’m always looking for opportunities to get in more pull ups. This was one of those chances. It’s hard to do without an actual pull up bar, but our PAX found a way at the Mandeville Trailhead…
    The Warm-Up:
    Mosey 1 block East, 25 IW IC
    Mosey 2 blocks South, 25 Flutter Kicks IC (While on the ground here, we realized in the dark of the morning, a car headed our way wouldn’t be able to see us on the ground, so we had motivation to move fast!  Fortunately it turned away before we had to give up on our full count.)
    Mosey 2 blocks West, 10 Merkins IC
    Mosey 2 blocks North back to the Trailhead stage, finished with 15 LBCs IC
    The Main Course:
    Hanging over the front of the stage, we each did 10 Back Extensions IC
    At this point, an unnamed member of the PAX had to take a slight break from our workout to hit the nearest crapper (if not clear, to go poo).  Somehow a run to the toilets at the Trailhead (to discover they were locked), a drive to the closest gas station, and a drive back took a mere 5 minutes.  He was back in the mix before the end of the pulluparama.  Hats off to you my friend – that’s dedication!
    Pulluparama time – Mosey to the guardrails behind the stage
    Pull up (overhand) / Chin up (underhand) ladder to 5 and back to 1 with Burpees in between.  So, 1 Pull Up, 1 Burpee, 2 Chin Ups, 2 Burpees, 3 Pull Ups, 3 Burpees… up to 5.  Then 4, 3, 2, 1.
    It was so much fun, we had to do one more set of just the Pull Ups (so 1 to 5 to 1 of just the Pull Up / Chin Up portion)
    Mosey back to the long stretch of the Trailhead for Sprints.  In two groups, Run 1 full length and plank; then back for a lap.  4 laps!
    After a little fake out circle we did 15 Freak Nasties
    Real circle for 25 LBCs and Leg Extensions for 20 counts X 3.  Wrapped it up with 10 Peter Parker Peters IC.
    This was a really fun morning.  Thanks for the effort guys! (Only 1 week late on the BB and now I’m caught up and know what the heck I’m doing…)

  • Sewer Rats

    Good overall workout… but when the guys first said it could get dark on the Tammany Trace, I really had no idea.  The first mosey to the tunnel turned into a walk at some point as we really couldn’t see a single step in front.  We got there though, so all ended up well.
    Warm Up:
    Mosey to the tunnel through the pitch black
    Main Course:
    After arriving at the tunnel, we did what Sea Bass liked to call a Sewer Rat workout.  We divided up into 2 groups to do this:
    Group 1 sideways jogs down the tunnel while Group 2 planked at the start
    Group 1 planks at bottom while Group 2 sideways jogs down
    Group 1 sprinted to the other top while Group 2 planked
    Same pattern, but then with Merkins; then Flutter Kicks, and then with a final plank (so two round trips)
    10 Count and Repeat
    Mosey back to the bus stop
    15 Box Jumps
    15 Freak Nasties
    Mosey back to the Trailhead
    Suicide Runs in two groups (planks in between) X 2
    Circled up for 20 IW, 20 LBCs, 20 Peter Parker Peters, 20 Scissor Kicks, and 20 Jane Fondas (10 each side)
    Good times (and only 3 weeks behind for the BB)!

  • A Long Overdue First BB!

    Unfortunately my first Q took a little longer than planned to get documented.  Better late than never at least?  I’m just glad I got through my technical glitches.  OK, here we go…
    The Warm Up:
    Stretch straight down for 10, left for 10, right for 10
    Mosey 2 blocks East, stopped to do 25 SSH IC
    Mosey 2 blocks South, 15 Merkins IC
    Mosey 2 blocks West, 25 Flutter Kicks IC
    Mosey 2 blocks North back to the Mandeville Trailhead, finished with 25 Imperial Walkers IC
    The Main Course:
    Jacob’s Ladder from one to seven up the stairs with Burpees at the top and Squat Jumps at the bottom
    Mosey to the stage; 20 Peter Parker Peters; 10 Step Ups on the stage for each leg
    Backward bear crawl up the hill to the platform; 20 Freak Nasties
    Mosey around the trailhead back to the start
    Circle up for 25 LBCs, 25 Flutter Kicks, 25 Scissor Kicks, and 25 Jane Fondas
    While I knew there was room for improvement, I appreciated my first chance to Q for the PAX.  Thanks for letting me be part of this great group guys!

  • TGIF Beatdown for a Trio

    3 PAX posted on a quiet Friday at Pontiff. YHC gave his disclaimer and got straight to it.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 30
    IW x 20
    Peter Parker x 15
    Parker Peter x 15
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock so you can chest press and make it count.

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 merkins, 8 Rock lunges, 18 Rock chest press, so on so forth. PAX competed and completed well.

    Next- Mary Routine

    Grab smaller rock.

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

    Rock Crunchy Frog
    2 sets 10 IC

    M t climber x 15 IC
    Plank Jack x 15 IC

    Kettle Rock Swing x 15 IC

    Dolly x 15 IC
    Flutters x 15 IC
    Rosita x 15 IC

    Kettle Rock Swing x 15 IC

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

    M t climber x 15 IC

    Simple Beatdown. Good way to lead into Labor Day weekend. Have a good one.

  • Hayfever

    9 Okwata warriors gathered together on a blustery summer morning at the lakefront.  A kotter from Shorty and a second post from the now veteran Da Parish were welcome sights.  I was also glad to workout with Belloq for the first time, after reading that the Pax had named someone after an Indiana Jones villain.  However, I was disappointed he was not wearing a fedora for the workout.  Quick disclaimer than off toward the fountain…

    The Thang

    Mosey around the fountain and catch a cool mist from the wind.  Circle up in the rutted grass in front of the fountain.  Probably not the best place for the warm-up, but I’m going with the fact that the ruts and unevenness of the ground adds variety.

    Warm-up (All IC):  SSH x 30, Plank Jacks x 25*, Imperial Squat Walkers x 30**, Peter Parkers x 25, Lunges x 30, Merkins x 20, Calf Raises x 30

    * Bubba told me about the new Rudy Jacks at the Uptowner this morning.  They sound perfectly awful, a lot like Rudy.  If only I had know about them earlier

    ** I totally fouled these up, but didn’t let that phase me.  I plowed on through for 30 terribly counted Squat Walkers.  As Dredd says “I violently executed plan wins most of the time.”

    Mosey to the Lakefront to enjoy the crashing waves and some planter tabata

    Tabata 1 using a planter:  Box Jumps, Irkins, Freak Nasties, Derkins (Repeato, but that goes without saying since it is Tabata and Tabata = 8 sets)

    Tabata 2 sans planter: Burpees, Merkins, Squats, Man size sit-ups (Without saying…you know what tabata means)

    Jaywalk to Pull-up Pavilion where we divided up into 3 groups of 3.  One group goes Bernie Sanders on the pull-up bars, while another does Freak Nasties AMRAP, and the third does 15 Merkins.  Rotate through all three stations and then repeato with 10 reps at Merkin station.

    Line up at the base of the freshly mowed levee***:  Crawl Bear**** to the top, Bear Crawl down, Jameis Winston to the top, Winston Jameis down, Bear Crawl to the top, Bear Crawl down, Bear Crawl to the top.

    *** Cobains to all the Pax suffering from allergies.

    ****T-claps to F3 Dallas for reminding me how much it sucks to Crawl Bear up an incline.

    At the top of the levee as we did 20 Lance Armstrongs on each side.  Instead of buying souvenirs, I brought this exercise back from Dallas.

    Quadraphilia – #Crowd Pleaser.  I think Shorty kottered this morning because he knew I would Q this.  What did we learn?  Shorty is a masochist.  I always thought he was a little “off” but this confirms it.  He is definitely DSM-IV material.  On another note, I didn’t hear Tool say anything negative about Quadraphilia, this morning.  I think he is starting to enjoy it.  Don’t be surprised if it is part of his next Q.  I decided to count my reps this time.  It’s a little fuzzy, but I think anything more than 10 reps is a decent goal.

    Mosey back to the flag Dawhere we counted off, had name-o-rama, a shout out, and ant bites.

    Okwata is always a pleasure.

     

     

     

  • Life Lessons

    “I asked Life, ‘Why are you so difficult?’  Life smiled and said, ‘You people never appreciate easy things.’ ”  – the Wise Man on top the Mountain

    15 men overcame their first daily test this gloom (SFx’s Wisdom), and decided to get better today! Here is what we did, but first,

    DISCLAIMER

    THA THANG

    Warmup mosey around St. Charles, and circle up by Tulane

    COP#1
    20x Seal Jacks IC
    20x Peter Parkers IC
    20x SSH IC
    20x Parker Peters IC
    20x Press Jacks IC

    Mosey over to Bench Alley, and line up for some Tabata

    4 rounds:
    20 sec of Dips
    10 sec of Al Gores

    Mosey to WPM and line up at the first ramp.  YHC explained the rules of advancing up through the mountain.  Two floors up, One floor down.  We did a COP at each floor:

    3rd floor:
    12x Alt. Lunges IC
    8x Alt. Jump Lunges IC

    4th floor:
    12x Shoulder Taps IC
    8x Shoulder Tap Merkins IC

    5th floor:
    12x Squats IC
    8x Low Squat Pulses IC

    6th floor:
    12x Heal Taps IC
    6x Leg Up & Ins IC (Right)
    6x Leg Up & Ins IC (Left)

    7th floor:
    3 rounds of a Vinyasa

    Ran down the stairs to the bottom of WPM, and over to a grassy area.

    COP#7 – 6MOM
    15x Crunchy Frogs IC
    15x Real Freddie Mercury IC
    15x Dying Coachroach IC
    15x Putins IC
    15x Penguins IC

    Back to the flag, where we ended with a COT.  Thanks for letting me lead guys!

    NAKED MAN MOLESKIN

    Tclaps to Saban for posting today.  He killed this beatdown!

    Workout was modelled after the saying “two steps forward, and one step back”.  Always keep pushing through troubling times in your life…you’ll get through it!

    GO Ruck is 11.11.16.  I’m pretty sure this is going to be your best day of your life!  Sign up now!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834

     

     

  • This is going to suck, and other astronomical musings

    The 23.5 degree tilt of the Earth’s rotational axis with respect to its orbital plane is in part responsible for life as we know it.  It is also responsible for the fact that the gloom is getting gloomier these days for the F3 PAX gathering in the Northern Hemisphere (do we have any PAX in the Southern Hemisphere???).  This was a particularly clear morning, and in the relative darkness of Abita Springs, Louisiana, Nacho Libre employed his doctoral-level grasp of astronomy to suggest that just about every group of stars in the heavens is indeed Ursa Major.

    The THANG 

    Warmup

    • SSH x 20 IC
    • IW x 15 IC (Nacho inquired if IW’s actually do anything)
    • 5 counter-clockwise revolutions of Side Straddle Shuffles around the amphitheater
    • 5 clockwise revolutions of Side Straddle Shuffles around the amphitheater

    Main Event

    Starting at the bottom of the hill, run up to second light post (~50 yards).  Then 1 burpie.  Run back down to bottom of hill, turn around, run back up hill.  2 burpies.  Rinse and repeat all the way up to 10 burpies.  Total of 55 burpies. (Thank you Spartanburg Stonehenge PAX, although the hill in Upstate SC was waaaaay steeper.  HUB CITY!!!)

    Back to the amphitheater for 15 freak nasties IC.

    Back up the hill for:

    • 20 Jane Fonda’s IC each leg
    • 10 John Kerry’s each leg IC
    • 15 John Fonda’s each leg IC (knee to knee)
    • 10 John Fonda’s each leg IC (toe to knee)

    Back to the amphitheater for Bunny Hop Box Jumps x 10 OYO.

    Run back up hill to 2nd light post for CraZY IvaN (the exercise formerly knows as Sudden Change).  Cumulative total of 65 burpies.

    Back up to top of hill for Mary:

    • LBC x 25 IC
    • Frogman things x 15 IC
    • Vladimir-the-DNC-Email-Hacker-Putin’s x 15 IC
    • Heels to heaven  x 15 IC

    Countorama, Nameorama, Prayer.

     

    E

  • Acronymophilia

    After a friendly reminder from Mother Yankee, YHC showed up early this morning and even with a watch (tho per Roots it was four minutes slow). So after a lame disclaimer, a PAX of an even dozen began the THANG.

    Mosey to warm up.
    Good Mornings x15IC
    Imperial Walkers x30IC
    SSHs x30IC
    Peter Parkers x30IC

    Mosey to soccer field for first COP, or what YHC called COMBS. Split up into five groups for some OYO.
    C – Crawl across the soccer goal for the count.
    O – Overhead claps (basically SSHs forcing the lazier PAX to do it the right way)
    M – Merkins, obviously.
    B – Could’ve been Big Boy Situps, but wasn’t. Burpees, of course.
    S – Squats

    Rinse and repeat for some DownPAINment, except this time C is 10 Corn-on-the-Cobs: basically, 10 pull ups alternating from side to side.

    Mosey for second COP. It was going to be ATMs (alternating shoulder taps, then tempo merks and then fast merkins), but QHC had a senior moment. So instead, it was a Merk-and-Burp ladder. A single burpee, then the next burpee with two merkins, then the next burpee with three merks, etc. to a merkin with ten burpees, then back down: a burpee with nine merkins, then a burpee with eight merkins, etc. down to a regular burpee with just one merkin. So that was 19 burpees and 100 merkins.

    Mosey to Popp Fountain for third COP, or what YHC called LIMBS (he had thought of CLIMB, but forgot was C should be). It’s a variation on Dora. The PAX paired up. 75 lunges, 75 imperial walkers, 75 merkins, 75 burpees (sorry! not really), and 75 squats. While one of the pair started the LIMBS, the other ran down the allee and back, and then pick up where partner left off, etc. In the words of SpongeBob, ARRGGG.

    Short, slow mosey to a quick Mary: 101 LBCs. If QHC can count, that’s about 200 merks, 100 burpees and 100 LBCs, plus some lagniappe because the weather was so cool.

    Mosey back to flag for Namorama, jumbled announcements, intentions, and a muddled prayer. Thanks for putting up with old dudes, YHC

  • Crazy Ivan

    The Covington PAX gathered under the Gipper’s gaze this morning for a Cold War workout.  If you have seen or read The Hunt for Red October, you’ll know that Soviet submarine Captains frequently executed a maneuver called the Crazy Ivan to detect American subs following them.  The Captain would spin his submarine around suddenly, changing directions to gain advantage in an underwater game of chicken.

    So the theme of today’s beatdown was sudden change of direction and after a brief mosey and warmup consisting of SSH, IW, Merkins, Prisoner Squats, Ariplanes, Windmills, and Seal Jacks all 20x IC, the PAX headed to the Veterans Memorial for the first Crazy Ivan.

    Dividing into two teams, one teammate ran through the service flag semicircle while his teammate executed high knees in place, switching off each lap and in different directions.  The PAX hit AMRAP for 7.5 minutes, getting in 24 collective trips before the buzzer sounded.

    After a few quick 10 counts, the PAX worked their way to the top of the Justice Center Parking deck where they executed the next Crazy Ivan as a 4 man team.  One man ran down the ramp at 45 degree angles, planting his outside leg and changing direction every time he approached the wall, just like a running back changing direction.  Then he ran back up in the same fashion.  Meanwhile, one teammate hopped side to side over a line on the deck, another worked a dynamic front plank position horizontally over and back over a line, and the last lunged at varied angles. All PAX changed their angles continuously while working through these exercises.  AMRAP in 10 minutes rotating through each exercise with the PAX completing a collective 2 rounds together.

    Next up were lateral curb hops, first facing uphill and leading with the right foot, then facing downhill and leading with the left foot, then facing uphill leading with the left foot, and finally facing downhill and leading with the right foot.

    Short 10 count, then sprint down two sets of ramps for the final hard efforts of the morning.  Mosey back to the Gipper for the count-o-rama, name-o-rama, and prayer.

    Solid effort this morning.  PAX fitness improving…it’s noticable.  Thanks for letting me Q.  EiEi is up for next Wednesday at the Covington Trailhead.  Come join us and make yourself better.