F3 New Orleans

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  • A Soggy Six

    The ground was spongy, but the sky was clear. So after DISCLAIMER, the PAX of six is off.

    First COP:
    SSHs 30xIC
    Good Mornings 20xIC
    Imperial Walkers 30xIC
    Low Slow Squats 30xIC
    Peter Parkers 30xIC

    Pick up a boy and mosey towards the parking lot (with an interruption after YHC’s phone/clock slipped through his pants with no pockets). Tclaps to Bogey for his eagle eye.

    Second COP:
    Round of Elevens across the field: 10-to-1 burpees on one side, and 1-to-10 bench presses on the other; squish in the middle. The PAX did their best to imitate feral hogs: ground a bit torn up. Sorry.

    Third COP:
    Shoulder presses 20xIC
    Curls 20xIC
    Rows 20xIC
    Squats 20xIC
    Back scratchers 12xIC

    After a short mosey across the bog.

    Some Mary:
    LBCs 52xIC
    Flutter kicks 26xIC
    Rosalitas 26xIC
    Turn over for a full body soak:
    Ys 26xIC
    Ws 13xIC
    Ts 13xIC
    Turn back over for full marination
    LBCs 52xIC

    Return the boys and mosey to flag. Namorama, prayers for flood victims and the rest of us. Manana is SFx’s Birthday Q: hasta luego.

  • Nostra-damn-us

    YHC awoke a 0400 to a heavy downpour, wondering if flooded roads might prevent the PAX from posting.  The skies cleared and I arrived to find 11 men ready for a Tropical Beatdown.  I started on the disclaimer, which was apparently all Bongo could take, because he took off in a dead sprint.  We took off trying to catch him, my running form greatly altered by JV’s endless People’s Chair the previous day.  Luckily we caught him and we all circled up next to NOMA.

    The Thang

    Warm-up COP:  SSH x 31; Good Mornings x 11; Peter Parker x 31; Squats x 21; Upright Row x 10; Mountain Climbers x 31 

    Mosey to the lily pad pond for a round of Tabata – 20 seconds all out, 10 second recovery.  Tatum Channings, Derkins, Channing Tatums, Dips – Repeat  *YHC undeservedly called out Swenson for his form and speed on the Tatums.

    Mosey to the north side of NOMA for People’s Chair – duration was up to JV.  He brought the Thunder.

    Mosey to the south side of NOMA for Ball’s to the Wall – approximately 30 seconds.

    Walk back to our warm-up spot for Deck o’ Death: Burpees, Merkins, Grown Man Sit-ups, and Squats.  After discussion with Bubba, the Commissioner of the Deck of Death, it was decided that Jokers would be included and would represent a repeat of the previous card.  Totals: 135 Burpees, 104 Merkins, 104 Sit-ups, and 104 Squats.  *Douille deservedly called out YHC for his squat form.

    We finished the deck in a respectable 30 minutes and moseyed past the flag near the Tai-Chi rap battle occurring at the Peristyle.  We finished the workout with about 5 minutes of plank o’ rama:  Superman, Yankee’s Awkward Plank, Elbow Plank.  *YHC undeservedly called out Yankee for his questionable surfing of the interwebs

    Back to the flag for counting to 12, name o’ rama, and prayer.

    Moleskin

    Ususally Rudy’s mumble chatter consists of teaming up with Swenson to ask and endless amount of questions regarding the Q’s directions.  However, today he decided to reveal his fortune-telling abilities.  About 3 or 4 cards into the deck we hit a Queen of hearts, which meant 12 burpees.  Rudy, must have been feeling spry, so he called for a Joker and it hit.  12 more burpees.  A few cards later we were hit with the 9 of hearts.  Rudy decided this would be a good time to call for another Joker.  Bam 2 for 2.  9 more burpees.  A few more cards pass and Rudy,  feeling the need for more burpees made a call for the card we were all fearing – Ace of hearts.  Unbelieveable – he called it again.  If only the might Creskin would use his powers for good rather than evil.

     

     

     

     

     

  • Just Sittin’ Around

    With flash flood warnings from NOAA, would YHC have shown up if he wasn’t to be the Q? Would he have just turned around and gone home if no PAX had showed up? We will never know the answers to these questions because a trusty PAX joined YHC. While the Wolfpack PAX may have played it say to seek higher ground, YHC and PAX would have none of that: grab life, don’t run from it.

    Although uptowners are reluctant to step out of their box, the PAX moseyed through the rain with their Gibraltars farther than usual for a Friday for a short warm up:

    Good Morning 25xIC
    Windmills 15xIC
    SSHs 20xIC

    Because it was, to put it mildly, muddy, the danger of slipping was high. So your QHC decided the PAX needed to just sit around with their Gibraltars and avoid unnecessary injury. Good time to talk about new Netflix series, musicals that First Graders like, grunts and groans, typical mumble chatter for guys with time to shoot the breeze.

    Peoples Chair 1:00
    Shoulder Press 20xIC
    Peoples Chair 1:00
    Curls 20xIC
    Peoples Chair 1:00
    Rows 20xIC
    Peoples Chair 1:00
    Tricep curls behind hear 20xIC
    Peoples Chair 1:30 (or, as some would say, eternity)

    Rinse and repeat.

    Incline Merkins 20xIC
    Channing Tatums 20xIC
    Dips 20xIC
    Tatum Channings 20xIC
    Derkins 12xIC

    Peoples Chair (sans Gibraltar) 1:30
    Peoples Chair (still sans Gibraltar) 1:30
    Peoples Chair (thank God, sans Gibraltar) 2:00 (or beyond eternity)

    Tired of sitting’ around, time for a little Mary: LBCs 100xIC

    Mosey back to rock pill for a quick Namorama, thanks for rain, and prayers for wisdom and comfort.

  • Seek Higher Ground!

    WWL tweeted a flash flood warning about 5am with a simple message: Seek Higher Ground!   Nine PAX including one FNG were unfazed by weather but none the less YHC decided to take heed. After a brief disclaimer we headed to the mountain:

    1st COP at the bike rack: SSH x20, MC x20, IW x20, Peter P x20, Hillbillies x20, Parker P x20 & Plank Jacks x15

    Up the stairs to the 6th and last (mostly) dry floor for a round of BLIMPS counting 5,10,15, etc.

    Right back down the stairs for a 2nd COP at the bike rack: LBCx20, Dolly Upsx20, Putins (Trump’s BFF)x20, Flutter Kicks x15, Dying Cockroach x20

    And back up to the 6th for a “quick” round of 11s, Merkins & Squats

    Lastly a long minute of plank-o-rama with a 15 second mission impossible finish.

    COT in the mountain – count-off, name-o-rama & a short prayer of thanks

    Thought to ponder:

    “Impossible is a big word used by small men who find it easier to live in the world they’ve been given than to fight to change it.” – M. Ali

     

  • Going to get brunch

    “Remember the difference between a boss and a leader; a boss says “Go!” –  a leader says “Let’s Go!” – George E. M. Kelly

    7 men of NOLA decided to better themselves today in the gloom to become better leaders.  YHC wanted to see how far we could get to today, so we set out to see if Landry’s was open for brunch.

    DISCLAIMER

    Tha Thang:

    Warmup mosey around the lit-up fountain with some follow the leader exercises (karaoke, high knees, etc.), and grabbed some bench.

    16x Channing Tatums IC
    16x Dips IC
    16x Tatum Channings IC

    Mosey to the lakefront and face up to some of the planters.

    3 rounds of:
    10x Box Jumps
    5x Jump Squats

    Mosey to another set of planters

    Bearcrawl suicides – Bearcrawl to the planter, and run back to the start… there were four planters total.

    Recovered with a little yoga.

    Plie Squat work – Pax holds low squat for the following exercises:
    10x Wing Flaps IC
    10x High Hand Touches IC
    8x Arm Circles (forward) IC
    8x Arm Circles (backward) IC

    Mosey to a lamp post

    Merkincides – 10x Merkins at the start line, then run to a lamp post a back….there were four lamp post.

    Indian run to Landry’s and line up facing the stairs…Closed!… oh well, let’s do something else.

    Elevens:
    10x SSH at the top, 1x Squats at the bottom… plank and wait once you flip the reps.

    YHC told the Pax we would walk back to the flag.. so we did

    1. Lunge walk past two lamp post
    2. Recovery walk to the next
    3. Duck walk to the fourth
    4. Frog jump (this is how a frog walks) to the fifth.

    Gathered around some flower beds to recover from our walk.

    8x Dips IC
    8x Dips IC
    8x D…….Time was creeping up, and it started raining, so we moseyed back to the flag, where we had our usual countorama, nameorama, and prayer.

    Naked Man Moleskin

    Tclaps Belloq for posting today!  Looks like our Summer Series race event EH’d this one!

    Btw, worst FNG naming process was held in the gloom today.  Took over 10 min.  Seems like none of us were on topic at all.  Factors that contributed:

    1. Cowbell and YHC lack of movie watching…we haven’t seen Raider’s of the Lost Ark…actually, I don’t think we have seen any Indiana Jones movie.
    2. A biker blurting out “Hey, is this F3??” Tclaps to Bubba for the EH.  #EHaFNGwhilenamingaFNG….that should trend.
    3. Saints are on today… seems like we were looking forward to the game!

  • Humping Blocks on Hump Day

    For those who read this title and thought of something x-rated, get your mind out of the gutter.  For the rest of those who enjoy G-rated backblasts, here’s what happened:

    Seven F3 gurus posted at City Park this am for the usual Wednesday fix.  Typical mumble chatter as the PAX walked up, including some kotters to Shorty who has been fartsacking and/or “working” early in the am.  After the disclaimer, off in a mosey down Roosevelt Mall with a detour for a quick warmup COP (all in cadence):

    SSH x40

    IPW x30

    Arm Circle x20

    Windmill x10

    YHC wanted to allocate as much time as possible for the main part of the beat down which included a truck full of cinder blocks parked at the end of RM.  This would be the second time F3 NOLA had a date with these masonry masterpieces.  Time to glove up, grab a block (all opted for the larger 28lb variety), and lift overhead as we walked to the nearby field.  YHC cautioned the PAX to watch dropping the blocks on their heads since these had to go back in stock at work and it would be difficult to resell them if they were cracked or stained with blood.  Circle up for round 1 of the block party (all con el bloque):

    Row x30 IC

    Squat Press x20 IC

    Curl x20 IC

    Side Step w/Knee Up x30 IC

    Rinse and Repeat

    Quick breather then paired up for more cementitious bonding:

    PAX 1:  Farmer’s carry two blocks to top of hill (approx 50 yds), crank out 10 burpees on hill, farmer’s carry back, plank and wait for…

    PAX 2:  Run to old Foundry (approx 150 yds), crank out 10 pull ups/hangs or AMAP, run back.

    switch and repeat.

    YHC hoped to squeeze in another round of these but time was ticking so the pairs lined up 10ft apart facing each other for an alternating block circuit:

    Squat w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Lunge w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Had to also scratch round two of these after looking at watch which showed just enough time for a quick round of Mary:

    Russian Twists w/Block x20 IC (good stuff)

    Knee Ins while sitting on block x15 IC (awkward and ugly)

    Cockroach Crunch LBC Block Press Supreme…x20 IC (good stuff)

    T-minus four minutes so grab your block, lift it overhead, and start pressing all the way back to the truck.

    Indian Run back to the flag.

    COT included prayers for everyone going back to school, those battling medical issues, and YHC’s son.

    Mumble chatter highlight:  When YHC asked the PAX for confirmation on proper row form, some questioned Walleye’s input claiming he was trying to drum up business rather than see us go injury free.

    Moleskin:  It will be interesting to see if Team F3 Uptown ever decides to keep up with the Joneses by incorporating boulders or concrete blocks into an Audubon workout.  Until then, we can only assume they are not capable of such things and will leave the heavy lifting to those of us north of Claiborne Ave.

    Thanks for letting me lead.

    Tool

  • Carpe Diem

    Three veteran PAX made themselves better at the Covington Trailhead this morning while the young guys fartsacked.  Blackbird embarked on his Virgin Q with a thorough warmup much appreciated by the geriatric PAX.  You know it’s an old guy workout when the Q has trouble reading his Weinke because he forgot his reading glasses. But read it at arm’s length he did, and a respectable beatdown was had.

    Warmup consisted of SSH, old school Windmills, IW, Seal Jacks, mountain climbers, hillbillies, leg swings multiple directions, all 20x IC.

    Mosey to the Justice Center entrance.  Tripod Merkins 10x IC switching legs then jog down the stairs and sprint it out about 30-35 yards to the end of the entrance alley.  Lunge walk back making stops at each set of benches for Freak Nasties 15x IC, Irkins 10x IC, and Derkins 10x IC.  Climb the stairs backwards back to the entrance.  Rinse and repeat three more trips substituting Ballerina Squats for Tripod Merkins and Regular and then Lateral Step Ups for Freak Nasties, Irkins and Derkins on the last trip.

    Mosey around the Justice Center the long way back to the Trailhead for Mary.  Leg lifts 10x IC; Hello Dollys 15x IC; Freddy Mercuries 20x IC; then LBCs with a twist 20x IC.

    Count-o-rama; name-o-rama; and a prayer for Blackbird’s niece and her family after her husband’s untimely death.  Einstein reminded the PAX that today could be our last day so we always should act accordingly.  Words of wisdom we all should heed.  Carpe Diem.

     

  • Fire Mountain

    The skies decided to open up in the middle of the night before the workout, which somehow always seems to always happen before YHC is scheduled to Q.  The flooded conditions at the AO required some audibles and detours to get through the workout, but we made it through (somewhat) unscathed.  After a quick disclaimer, we moseyed over to the 9th hole tee box for a warmup (all in cadence): SSH x25, IW x25, LSS x20, Mountain climbers x25, Merkins x10.

    We then zig-zagged through the water to the field with the soccer goal for four corners.  We did a different workout at each corner with a sprint through the mud in between:

    • Squat jumps x25
    • Lunges x20
    • Monkey humpers x15
    • Burpees x10

    Mosey from there to the Fly and circle up at the base of the Mountain:  Hello Dolly x25 (IC), hold it, 90, 45, 6 in., 45, 90, Rosalitas x25 (IC).  After a ten count, we did 11s on the two sides of the Mountain, starting with 1 wide merkin on the near side and 10 diamond merks on the far side.  We all got hit bad by fire ants during 11s.  Need to remember to avoid the Moutain next time it rains.

    Short on time, we headed back to the invisible flag for the court, name-o-rama, and prayer.

  • Out and Back Again

    The Weather: Hot and Humid.  Typical Summer day.  News guy said 88% humidity.  I can’t wait for fall.

    The Disclaimer: I remembered this time.

    The Thing: YHC looking to a half marathon this winter (if you’re interested – let me know!), so its time to start getting some mileage on these old legs.  We’ll do the traditional out-and-back: 6 min run, 30 sec sprint, 30 sec recovery, repeat until done. Follow the Bayou St John route.

    The Close: YHC seems to be getting older, or at least his back is.  So trying to take it easy on the burpees.  Instead, seal the deal with an elbow plank.  Side Effects reminded us to ACTIVATE THE GLUTES

    The COT: Close with a prayer, remembering Kim Chi friend, Tool’s family and son Brady, and all of those starting school.  YHC asks for grace to use the gift of today wisely and in service of our family, our friends, and our God.

  • Pump You Up

    YHC stepped out the front door to find a very soggy front yard.  I walked to Pontiff and found an even soggier Playground.  The track had about 2 inches of standing water, Tool had to plant the flag outside of the normal plant zone, there was rolling white water coming down the slight incline, and an ominous humming sound in the distance…THE PUMPS ARE ON!  YHC has been waiting for this day.  I missed the only other Pumped Up workout (which just happened to be Marlin’s VQ).  For those of you unfamiliar with Pontiff Playground and Jeff Parish Flood Control, the playground was turned into a reservoir after Katrina.  When it rains hard in the neighborhood, excess water is pumped into the playground, right by the rock pile.  The Playground has a levee around it, so in theory it could hold a few acres of foot deep water.

    A special disclaimer was given regarding moving waters and we were off to explore the damage.

    The Thang

    On the way to the rock pile we were met by Target’s ownern (the dog, not the store) as she had seen the devastation ahead and turned around.  She gave us a second disclaimer.  We took her kind warning under consideration, ignored it, and charged forward with even more excitement.  I opted to circle up in the grassy area opposite the pump after considering warming up right next to it.

    Warm-Up (All IC): SSH x 30, IW x 25; J-Lo from on High x 20; DQ x 15; Twist x 10; GM x 10

    Grab one of the partially submerged rocks and Indian Run to the Hill.

    Jacob’s Descending Ladder:  We all know where a descending ladder goes.  Run over the hill con roca and do 10 shoulder presses, back over the hill con roca and do 7 burpees.  Continue always doing 10 shoulder presses on the far side and descending the burpees to one on the near side.

    Continue exploring the condition of the park as we continue around the track.  Indian walk – all pax walk while one man runs from back of the line to the front.  We broke out into an all out jog once we got closer to the baseball bleachers.

    Modified Chili Pepper – All IC: Right Leg Bulgarian Split Lunge Squat x 12; Decline Merkin x 6; Left Leg Bulgarian Split Lunge Squat x 12; Incline Merkin x 6; RLBSLS x 9; LLBSLS x 9; DM x 6; IM x 6; RLBSLS x 6; DM x 6; LLBSLS x 6; IM x 6

    Walk to the Blue Playground (at least that’s what my daughter calls it).

    Murphish Tiny Sets –  Partner up.  3 exercises in each set:  5 pull-ups, 10 Rock Squats, 15 Bench Presses.  We cycled through 2 sets.

    Jog with the Rocks until we hit the track again on the west side.  Commence Indian Walk to the Rock Pile.  Return the rocks and head back to the flag.

    Time for a 2 minute elbow plank and COT.

    Moleskin

    • T-claps to Kim-Chi for Larry Birding on Jacob’s Ladder…actually T-claps to all 5 of you for Larry Birding at Jacob’s Ladder.
    • YHC had some issues with the Chili Pepper, which prompted some of the PAX to request their money back.  Checks are in the mail.
    • Bogey and I are looking for a couple of people to join us in a Dealer’s Choice Multi-Q coming to Pontiff soon.
    • We need badges for anyone that has worked out at Pontiff with the Pumps On.
    • The Plank at the end was inspired by the Uptown Plank-off last week.  We must not let them get stronger than us.  Tool estimates 6 minutes will win you second place at the next NOTC event.