F3 New Orleans

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  • CSAUP – Q50 Bleau Moon Night Run

    YHC was privy to a spectacular light show as I crossed the bridge.  It started raining on me about half way across the lake.  I arrived at Fontainebleau State Park to find about a hundred people huddled together under the registration pavilion eagerly awaiting word if the race was canceled.  The organizer, Ceasar Torres, remarked he had never cancelled a Q50 race in the 10 years he had been having them.  He decided to push the start time back 15 minutes and cancel the 10 mile race (which is just as well…in my stupidity I signed up for the 10 mile, but I am pretty sure God knows my capabilities and canceled if for me).  At 8:55 Ceasar told everyone they could run the 5 mile race if they wanted and he would refund the money to anyone that didn’t want to run.  I think a few people may have opted not to run, but the rest of us headed out into a light drizzle.

    The Thang

    5 mile loop through the trails of Fontainebleau State Park.  There were about 10 strides along the beach and the rest was in the woods.  Glo sticks and strategically placed volunteers light the way.  The trails were nice and wide enough to pass someone in most places.  Lots of mud holes due to the rain added to the enjoyment.  The trail crossed back on itself for about half a mile.  At that point I wondered if I made a mistake, since I couldn’t see anyone in front of me.  My goal was 45 minutes, and I came in just over that.

    Moleskin

    Here are the results.  I also found this video.  It is from a different year, but looks very similar to the weather we had.  The food was provided by The New Orleans Mission and they were taking donations.  They had fresh strawberries, blueberries, blackberries, and melons – Best fruit options I’ve ever had at a race.  They also had Jambalaya, Red Beans, and Liquid refreshment.  I don’t know if it is the 2nd best night race in the world, but it is certainly my favorite so far.

    -Hawg

     

  • Mixing the Purple Gatorade

    Ten tenacious F3 vets arrived in the City Park gloom for post-vacation Side Effects beat down.  I hope to run the fitness test every time I Q but too many people are vacationing or fartsacking.  Maybe next round.

    The Thang:
    Mosey to the Track
    SSH (IC) x30

    Mosey to Middle of Straight Away
    Pair-up and run 100 meters apart
    Burpee 11’s, meeting partner in middle of straight away after each set (i.e. start 100m apart both partners perform 11 burpees, then run toward each other and slap hands Waterboy-style, run back, perform 10 burpees, run to partner, run back, etc. to 1 burpee)
    Plank for 6
    Dying cockroach (IC) x35
    Flutter kicks (IC) x35

    Walk to 25m from 100m Starting Line
    Prisoner Squat 11’s with partners starting 50m apart
    Plank for 6
    20 count
    Dr. W’s (IC) x15
    Superman (IC) x10
    LBC (IC) x35

    Lunge 11’s with partners again 50m apart

    Mosey to the Foundry
    1 Cycle through stations 30 sec work and 15 rest b/t stations
    Pull-ups
    Dips
    Merkins
    Pull-ups/low rows
    Merkin Bulldogs (Derkins pushing backwards into a crouching position)
    Plank
    LBC’s

    Mosey to the Flag
    Al Gore for 60sec

    Mumble Chatter:
    “Please no Al Gore” – Kimchi after round of Burpee 11’s
    “Hawg is probably barefoot doing Yoga at the Peristyle with the ladies” – as we mosey back to the flag, “Yeah he likes to be in touch with the earth”
    “We had a team manager for our high school football team that always had a purple arm and everyone got mono” – OSHA

    Announcements
    Northshore Night Run tonight
    Bring gloves for Foundry Workout on Wednesday – cinder blocks in-store

    Shout-Outs
    Family with multiple health issues and baby on the way (Kimchi)
    People looking for jobs
    Peace in our country and world
    Those suffering from cancer
    Tool’s family
    Other requests that YHC may have forgotten here, but the Good Lord heard

  • “This is my rock. There are many like it, but this one is mine.”

    The usual suspects moseyed in just as the disclaimer was given.

    Warm up: SSHs x 25; Windmills x25; Twist Pivot x25 (with FracSac looking like a wannabe backup dancer); IW x25; Merkins x15; Arm circles x15 FWD/BWD

    The Workout: Inspired from P90x3 workout. Starts with telling the PAX to pick a rock that is 12lbs or less, and in this case less was more. All workouts were performed with so called rock.

    Press Jacks x 20; Atlas Twist x10 from right foot to above left shoulder and x10 from left foot to above right shoulder; March and Reach x15; Wide Squat Reach x25; Arc press w/ Balance x10 balancing on right foot and then on the left while brining the rock from right to left shoulder; Channeled my inner Hawg and used some yoga move in this workout by performing Crescent Chair Press x20 alternating from chair pose to crescent pose; Around the World x20 in a wide squat moving the rock in a circular motion from left to the right and then right t the left. All were done in a three round circuit with 30 sec rest in-between each round.

    After the first round some of the PAX had to go and switch out their rock due to exhaustion from a heavy rock.  Then performed LBC x30 with rock; Flutter Kicks with lifting rock above x20; American Hammer with rock x10. The rockets were returned and finished with announcements/prayer.

  • Threeway?

    We met at Abita Trailhead and worked out for a while.  All 3 of us Q’d.  Nacho slept for one of the laps around the park.  it was awesome.

  • No Frills, Just Sweat…

    Pre-Thang: Twelve men trickled into the birdcage and promptly took off at 05:30 after the disclaimer and 10 quick Burpees.

    The Thang: Mosey around to golf club house and over to the lawn by the bandstand for a warmup COP: SSH x 25, Imp. Walker x 25, Hillbilly x 25, Peter Parker x 25, Mtn Climber x 25, Parker Peter x 25 and Plank Jack x 25. All in cadence w/ 10 Burpees OYO thrown in the middle.

    Mosey over to the lights: Lunge to first light, Bear Crawl to next, Lunge to next, Crab Crawl to next and plank up.

    Indian Run to the western edge of the park on the fresh new asphalt and gather at the exercise station forming 4 groups. Group 1 = Merkins, Group 2 = Dips, Group 3 = Pull Ups, Group 4 = Burpees x 10, for the count, while the others did AMRAP. Rotate through the cycle x 2.

    Mosey down the cart path back toward the flag w/ a pit stop for Mary: LBC x 52, Russian Twist x 15, Hello Dolly x 25, Real Freddie x 25, Plank Walk x 20. All in cadence.

    Head back to the flag for a Plank-Off to finish off the morning. Hold your plank as long as possible and start w/ LBC’s if you fall out of your plank. (Not sure many pax followed this instruction…)

    COT w/ shout out by YHC

    TClaps to the PAX for grinding through another nasty morning.

    TClaps to Jingle Vader and El Wire for holding on tight during the Plank-Off, but no one could handle Mr. Abs of Steel, RY, who killed it w/ a 3 minute plank! Nice Work!

    Welcome Back Kotter/Bagasse, who took off most of the summer. Good to see you out there!

    Good Times!
    Roots

  • The H8 Debuts

    YHC arrived this morning to Amnesty complaining about his soreness from Monday and self-proclaiming BS for his own Q.  I knew at this point that we couldn’t mess around this morning.  I can’t have him self-proclaiming BS for his own Q and mocking mine.  Best to try and keep him out of breath so he can’t talk.

    There was an open date on the Q sheet for this morning.  It was my intention to take it, but I didn’t want to proclaim it, for fear Tool would not show up.  I had a special double dose of his favorite exercise planned.  Unfortunately, he either caught wind of my plans or was DR.

    Gave the disclaimer as Cowbell rolled in with flag #2 to make us 6 strong.  To celebrate 8/4/2016 and my obsessive compulsion for numbers and multiples…

    The Thang

    Warm-up COP (all IC):  SSH x 16; IW x 16; Peter Parker x 16; Squats x 16; DQ x 16; Mountain Climbers x 16

    1st Dose of Quadriphilia:  Line up on levee and run down and back up always facing the lake.  AMRAP for 4 minutes.

    Mosey to the foot of canal for the debut of the h8.  Run south along the east side of canal to the top of the levee, cross the street, bear crawl across median and continue running south down the west side of canal, run back across the median at the bottom of the levee and north up the levee on the east side of canal.  Bear crawl across the median again at the top and head north down the levee on the west side of canal.  Run across the median when you get to the bottom, arriving back at the starting point.  At the starting point you do a descending burp and merk pyramid starting with 8 burpees (burpee with 8 merkins, burpee with 7 merkins, burpee with 6 merkins, etc.).

    The route was basically a figure 8 on Canal with bear crawls during the portion on the top of the levee and a descending burp and merk after you finish each 8.  We did AMRAP in roughly 25 minutes.  With each lap, the burp and merk pyramid started with a lower number.  In OSHA’s absence, Amnesty suggested running across the street before starting the bear crawl.

    After the h8 we headed back up the levee for the 2nd dose of Quadriphilia.  The Pax were excited.  Everyone loves that exercise.

    That took us to the end of the workout and we moseyed back to the flag through the swamp that is Okwata.

    Moleskin

    I think the h8 has potential as an Okwata PT test.  AMRAP in 40 minutes one morning and then measure ourselves again a few months later.  The Burp and Merk Pyramid is a good way to keep count of your laps.  I think 7 in 40 minutes is a good goal.  I was disappointed that Kim-Chi didn’t splash this morning.  I’ve always wanted someone to splash during one of my Qs, but I am obviously not there yet.  Kim-Chi had potential after his late night ice cream gorging, but the workout was not quite hard enough.

     

     

  • Short One Q – Fear not Cantore

    Boogie and I arrived a good 15 minutes early to watch the silent light show in the sky.  The tomatoes for the other 5:30 “boot camp” rolled in and rolled out.  Evidently tomatoes fear “heat lightning”.    According to this Link “heat lightning” is a term only used in the south.   Walleye rolled in and mumbled about the abundant “heat lightning” in the sky.   FrackSac rounded out the PAX as we waited for the Q.  As noted in the title the Q did not show.  Why did our Q not show? We do not know?  Was it fear of the “heat lightning”? Shorty, you should not fear lightning as it almost always strikes tall objects not shorty ones.

    Fearlessly Boogie took the lead and we all gave the disclaimer

    SSH x 25
    Monkey Humps x 25
    Arm Circles 2 x 15
    Imperial Walkers x 25
    Peter Parkers x 25
    +10 burpees for fun

    Walleye took over and we moseyed to the nearest Gym

    Cycle 1
    Pullups for 30 seconds
    Dips
    Hanging knee lifts
    Box jumps

    Cycle 2
    Burpees x 10
    Rows
    Decline Pushups
    Lunges

    FrackSack jumped in and lead us down Route 66 with box jumps and gifted us
    10 burpees at the end.

    YHC’s brief tour
    We moseyed to the baseball field
    Animals on parade – bears, ducks, crabs, bears

    Time for Mary – we took turns leading

    LBC x 20
    Flutter x 20
    Russian Twists x 20
    Hello Dolly x 20
    Pretzel Crunch x 10 each leg
    Box cutters x 10
    Boogies (not sure what to call them – seated one leg lift) x 10 each leg
    Plank-o-rama 30 sec high plank, right plank, left plank and high plank, super man

    COT – Bogey lead the prayer.

  • Did we post this morning? YHC cannot remember.

    Three veterans (and by veterans YHC means old-the average age was well into the 90s) F3ers crawled out of their fartsacks this morning, left their wives, 23 children, and 14 dogs at home to fend for themselves, and posted in the thunder and lightening at the Covington Trailhead.  Where were the 30 somethings?  Probably playing Pokeman GO in their fartsacks.  At least that’s what the PAX concluded.

    So the THANG got underway with a warmup consisting of exercises that the three PAX have been performing since basic training for the French and Indian War:  SSH, IW, torso twists, squats, airplanes, seal jacks, mountain climbers, plank jacks and some other exercises that YHC cannot remember because of his short term memory challenges.  All 20x IC.

    Mosey to the Justice Center for some sprints and burpees to box jumps.  Starting at the top of the steps, the PAX jogged down the steps, sprinted it out about 30 yards to the end of the entrance alley, and then on the way back to the steps hit 10 burpees to box jumps OYO.  Rinse and repeat for 5 trips total, mixing up the burpees to box jumps with lateral jumps each side.

    Mosey to the Veterans’ Memorial for the Northshore version of Ring of Fire around the Stars and Stripes.  Einstein and Blackbird marveled at the 50 stars.  They only remembered 48.  Why is Hawaii a state anyway?  At any rate, starting in a plank position, the PAX bear crawled to the right, hit 10 Merkins IC, bear crawled to the left, hit 10 Merkins IC, back to the right, right leg up then left leg up, to the left, right arm up then left arm up, then one final lateral bear crawl to 10 more Merkins IC.

    Mosey back to the Trailhead for Mary.  Bird dogs 10x each way IC; long flutters 20x IC; Hello Dollys 20x IC; side plank hip ups 10x IC; and Jane Fondas 20x IC.

    Count-o-rama, Name-o-rama (Respect, Respect, Respect), and prayer.  Blackbird’s Virgin Q is next Wednesday.  Come out and post with the old guys.

  • Men Among Fartsackers – 610 Stomp #50

    Hundreds of people converged on City Park this am to sharpen their bodies and minds by running through the scenic oak tree lined roads, utilizing the great outdoors gyms, and taking advantage of the pro-grade practice track. The only problem was only two of those individuals were F3 gloomers. So as 5:30 rolled around, Cowbell and I shrugged our shoulders, waiting for someone, anyone, to roll in hot but no dice. So we were off in a steady mosey for a 30 minute run along the Bayou St. John route with plans to finish off the morning with speed work on the track. YHC informed Cowbell he’d be skipping the burpees due to a tweaked calf coupled with the impromptu neighborhood beer slurping 9 hours earlier. Moseyed down the bayou and turned around at Orleans which made for roughly a 3 mile run. T-claps to Cowbell for keeping YHC company and keeping me from whiskey dicking more than I did. Once back at the track, we were hoping for enough time for four laps but only managed three. Lap #1: 50yd walk, 50 yd sprint x4. Laps#2&3: 100yd walk, 100yd sprint x2. Time was ticking so back to the flag for the obligatory 10 burpee finale. COT included a prayer for Cowbell’s grandparents and YHC’s son.

    YHC apologizes to the PAX (aka Cowbell) for showing up only running on 6.5 cylinders instead of the usual 8. Despite the somewhat mediocre posting this am, we still avoided a case of the fartsack that seemed to plague dozens of other F3 men throughout New Orleans.

    Tool

    P.S. T-claps to HVAC who was out there running solo on the track. He plans on making it to The Uptowner on Friday.

  • Don’t Bring Me Down

    With our scheduled Q Tinkles still on the mend, YHC decided to repeat most of Saturday’s workout.

    A brief disclaimer then we moseyed to the lights for the first COP:

    SSH x20, MC X20, IW x15, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x20

    After the warm-up we lined up at the wooden stakes for a burpee light run:

    One burpee at the first light, two burpees at the second, etc. then we finished with five back at the stakes for a total of 20.

    Water break then another COP:

    Plank MC x20, Squats x20, Plank PP x20, Squat Jumps x10, Lunge Climbers x10

    Another round of burpees at the lights (20) then another water break. T-Claps to El Wire for setting the pace during both rounds (under 4 minutes).

    At the benches by the pond:

    RLSU x25, Dips x20,  LLSU x25, Declining Parker Peter x15, Derkins x8, Right Leg-up x10, Left Leg-Up x10

    Back for another COP:

    LBC x25, Dolly Ups x16, Putins x20, Flutter Kicks x15, Dying Cockroach x20, Real Freddie Ms x20.

    Back to the Benches:

    Bulgarian Split Lunge L x12, Incline Merkin Left Leg Up x12, BSLR x12, IMRLU x12

    Finally, a three minute plank-o-rama at the flag:

    Plank Walk x10, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

    Count off, Name-o-rama including the longest naming session for the FNG Bruce (Jender Catamount Kardashian is still available for the next FNG) then an extremely short prayer.

    Thanks for the good work. No time for stretching and yoga today…