F3 New Orleans

Blog

  • The Core Tabata Mountains

    YHC began with a disclaimer on a beautiful cumulus-clouded morning. 7 PAX jogged around the fountain and went into warm-up COP.

    All IC

    SSH x 25
    Windmill x 20
    IW x 20
    Peter Parker x 20;
    Plank Jack x 20
    Mountain climber x20
    Parker Peter x 20;
    Nolan Ryan x 10 each side
    Arm Circle One-Way x 20
    Arm Circle Other-Way x 20

    Mosey with some karaoke and sprinting to large shelter

    Tabata Upper Body

    45 second work out with 10 second rest

    Derkins
    Dips
    Irkins
    Hip slappers
    Floyd Meriweather

    25 second work out with 10 second rest

    Derkins
    Dips
    Irkins
    Hip slappers
    Floyd Meriweather

    Mosey with some karaoke, high knees, and butt kicks to grass near Fountain

    Mountain climbers IC x10
    Half burpee jumps OYO x10
    Mountain climbers IC x5
    Mogul jump IC x10
    Mountain climbers IC x5
    “Rock” Over your head lunges both legs x20

    Dolly low IC x10
    Flutter IC x10
    Dolly high IC x10

    Lay on back and look at clouds and think of something you are thankful for. Offer it up and ask Lord to help you not take it for granted.

    Sprint to fountain for last 10 sit-ups.

    Sprint to Flag while water spout begins in lake.

    Counterama, Nameerama, Shout-Outs:
    – Tool’s son
    – Surge’s Father in Law
    – Hawg and Bubba upcoming road trips.

    Ball of man closing prayer

  • I’m from the government and I’m here to

    set up tables for the Farmer’s Market.

    Under the watchful eyes of the Gipper and a suspicious yet curious government worker, the PAX got down to business on time and in an exceedingly efficient manner.

    The Thang began with a thorough warmup:  SSH 20x IC; IW 20x IC; Merkins 10x IC; Mountain Climbers 20x IC; Squat Thrusts 20x IC; Seal Jacks 20x IC; and Hillbillies 20x IC.

    Mosey over to the Justice Center parking deck for a 10 minute AMRAP.  5x burpees ground level, climb the stairs, 5x burpees top level, run across the parking deck, 5x ice skater hops, down the stairs, 5x ice skater hops, and run back to the starting point.  The PAX got 4 reps.  OK, almost got 4.  Let’s call it 3 3/4.  Gimmie a break; burpees are hard.

    Mosey to the Justice Center itself and then take a short 10 count break before hitting 5x 45 degree standing lunges, caricoa to the JC steps, caricoa up the steps, then 5x regular standing lunges on the landing, caricoa down the steps and then back to our starting point.  Rinse and repeat for 3 total sets.  End up at the Veterans Memorial for a Sudden Change.  Burpees really are hard.  They are.  Hard.

    Back to the Trailhead for some TRX strength work.  YHC set up TRXs as the PAX arrived and that probably is exactly what made our friendly governmental employee wary.  He was dying to see what we were going to do with the TRXs and ready to pull the plug at the first sign of any property damage or funny business.  But once EiEi dug into the first horizontal TRX pull in a manly manner with a nice hold at the top, all suspicion of unwholesome activity evaporated.  10x horizontal TRX pulls; 20x TRX Merkins; 20x TRX mountain climbers; and 20x TRX leg curls demonstrated that the PAX were there only to improve themselves.

    So another Wednesday morning in Covington is a wrap.  Come join us next Wednesday.

    One last thing:  YHC is running the 17th Annual Four on the 4th on Monday.  It’s at Hubie Gallager Park in Covington.  Come run with me.  Bring your families. Visit the 15th Street Flyers website for all the details.  4 mile run starts at 7:30 AM; 1/2 mile kids race after the 4 miler.  Rumors are that there is a Budweiser Bikini Beer Mile after the kids race.

  • Get Inverted or Go Home

    A fantastic five F3 veterans surfaced through the hot and humid gloom.  Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning.

    Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly.

    Mosey to nicely trimmed patch of grass
    Side Straddle Hops x 20 (IC)Plank Jacks x 20 (IC)
    Low Slow Squats x 30 (IC)

    Mosey to the Foundry
    Cycle #1: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Pull-ups
    Dr. W’sParallel Bar Dips
    Hollow Reps (like Boat or reverse of Superman)
    Superman

    Cycle #2: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Hanging Controlled Swings on round 1 and “Kippling” (or swinging) pull-ups on round 2
    Box Cutters
    Hip Slappers (Feet up on 4 foot bar)
    LBCs
    Merkins

    Cycle #3: 1 set of 30 seconds of work and 1 set of 25 seconds of work
    Hanging knee-ups
    Lunges
    Inverted Presses (Feet up on 5 foot bar)
    Parallel Bar Merkins (OSHA issued safety warning and provided safety modification for PAX, cited need for waiver)
    Slow Scissor Kicks

    Mosey to the Museum
    Using a partner kick up into hand stand against museum wall and hold

    Mosey to the Flag

    COT
    Announcements: lots of events in July – Mud Run and NOTC 2-miler (check NOLA F3 emails for complete list)
    Shout-Outs:
    Tool’s Family and his son Brady
    Bubba and his pro-life work

  • Change. I hate change. or is Ch-ch-ch-changes? Stomp #45

    OK – I admit it. I hate burpees. I love them but I hate them. So I generally avoid Tuesday (its my wife’s day) but even if I can make it- I avoid it. So I decided to take the Q just to mix it up. I did want to work on my running!

    So it was 7 PAX in the gloom. No lights at the track to set the mood. Lights kicked on at 545.

    Ran in for a COP. I know you guys told me – no COPs on Tuesdays. Oh sorry to the whinners – you know who you were. I am still licking my wounds from a loss in the 7/8 playoffs last night and I can’t take it out on a bunch of 7 yr olds so you guys get to deal with my pent up anger.
    SSH x 20 , Low Country Crabs x 20, Hillbillies x 20, Pylo Merks x 20

    Then to the running workout.
    Approx 30 yrds –> High knees, Butt Kicks, Lunge Walks, Power Skip for Height, Power skip for distance, Karaoke with knee to waist – this was awkward, so I went regular karaoke for the other leg. Of course Hawgcycle like the awkward way. The only person who likes awkward more than Hawg is mr Awesome. Then finished with Backwards run and backwards crab walk.

    The Thang: 10 in 10. Run the straight away of the track and jog the curve 10 times. The goal was to beat the PAX. Tclaps to El Wire for the big hustle. He almost lapped some of the PAX. Tclaps to Rudy for pushing hard – he was the only PAX to finish to the cones. Yes I noticed!
    All of the PAX was back to the Circle by 9.5 min. Good work men!

    The 2nd THANG: or THANG 2: Back and Forth x 10. Backwards run 30 yards then spring when you get the 30 yrd mark. We did this 10 times in 2 heats. Tclaps to Hawg who won more than half of the sprints.

    Then we collected the cones and mosey’d to the clearing.
    Here we did some abbreviated Mary.
    Dying Roach x 20, Leg Lifts x 15, Russian Twist x 15
    Then the punch out for 10 Burpees.

    Finally we close with the COT.
    At the COT – we were thankful for all of the blessings in our lives.
    Specifically with our families.
    #gratitude

    Always a pleasure but an extra pleasure to VQ the 610 Stomp.
    Peace-
    RY

  • QAR BackBlast 6/28

    With four shovel flags providing a rally point, 12 Carterico veterans and vacationing veteran Landing Strip met in the Rotarian gloom for Queen Anne’s Revenge.  Landing Strip traveled all the way from Nawlins and had beads ready for the one called Nipple Shot.  But with Nipple down the road, Blue Cross provided the boy gone wild moment and got the beads.

    With the PAX properly welcomed and disclaimed, YHC had some words from Paul to share.  “We must also rejoice in our sufferings, because we know that suffering produces perseverance, perseverance character, and character hope.  And hope does not disappoint us, because God has poured out His love into our hearts through the Holy Spirit” Romans 5:  3-5.  These words proved to be pretty fitting before the end of this morning’s workout.

    As the PAX moseyed off towards the warmarama, THE Sensation and Steamer broke away from the pack.  I’m not really sure where they were going, but they were going there with quickness.  Luckily both guys are very coachable and could be coached into the correct turns so YHC didn’t have to steal the old man’s bicycle to keep up with their frenetic pace.  We used the summer light to head down the old wooded boardwalk to look for old crack pipes and leftover OE.  After emerging from the woods, we headed over to the middle parking lot for

    Warmarama

    25 yard strides x 2

    25 yard high knees x 2

    SSHs IC x 20

    Good Mornings IC x 20

    25 yard tin man x 2

    25 yard donkey kicks x 2

    Monkey Humper IC x 20

    Windmills IC x 20

    25 yard lateral shuffle x 2

    25 yard carioca x 2

    One Legged Sun Gods IC x 10 forward (left leg up), x 10 reverse (right leg up)

    Hand release Merkins IC x 10

    Warmed up to the standards of Olympic athletes, or at the very least their grandparents, we moseyed off towards the pristine big soccer field.  Side note, bravo to Brad Campen and the boys that work on the grounds in Rotary Park, it’s in great shape.  With rows of cones demarking each sideline and midfield, the PAX rolled in for

    The Thang 1

    Everybody loves a rack-n-stack, so YHC felt obliged to put one together.  Gathering on the east sideline, the PAX would jog to the midfield cones and then go to a full sprint to the west sideline, there performing 5 Catalina Wine Mixers.  Upon recovery, we backpedalled to the aforementioned midfield cones, then turning and jogging back to the east sideline.  Once at the sideline, we kept the 5 CWMs and added 10 Should touches.  Run/Sprint back to the west side (admit it, you either just said west side in some hip hop-ian voice, or you just Tupac’d your hand into a W) and we kept the 5 CWMs and 10 Shoulder touches, and added in 15 plank jacks.  Backward run and forward run back to the east, we kept the previous 3 exercises and rep numbers and tacked on 20 Peter Parkers.  It was at this point that comments about lack of mumblechatter started.  And I’m pretty sure that was the extent of the mumblechatter.  I’ll take that as a compliment.  But alas, we weren’t done, and its back to the otherside keeping all four exercises and their reps and finishing with 25 Carolina Dry Docks.  There’s rumor that Madoff had to wipe grass off of his face following some sort of revolt by his shoulders.  This is an unconfirmed rumor.

    In honor of THE’s return, YHC led the PAX on a recovery mosey back around the park and through the wooded boardwalk again and rallying at a random sedan parked/stranded in the back lot.  Madoff provided a much needed 10 count as Steamer’s pulse began to come down to 160.  Not wanting him to fall asleep, we headed back to the soccer field for

    The Thang 2

    The first rack-n-stack had sufficiently smoked the upper half, but now it was time to shock the lower half.  Our means of locomotion would be the same as before as only the exercises would change.  First up was 5 burpies, then 5 burpies with 10 lunges on each leg.  Trip 3 kept the 5 burpies, 10 lunges, and added 15 Wojo jump squats.  Across the field again and we kept the burpies, lunges, wojo jump squats, and 20 imperial walkers on each leg.  The PAX then raced back for the final lap pushing through the burpies, lunges, WJSs, and imperial walkers.  Boss Tweed then led us in 30 SSHs to finish the 2nd Thang.  Why 30?  Because 25 just wasn’t enough for Boss Tweed.

    YHC would love to report that the PAX ran back to the shovel flag, or even moseyed back to the shovel flag.  We walked.  And I do not feel about it.  Back at the shovel flags, it was time for

    5MOM

    LBCs IC x 25

    Low Slow Flutter IC x 20

    Box Cutter IC x 15

    Captain Thor IC x 10

    6 inch hold for a 5 count x 5

    TClaps

    TClaps to our visitor from F3 New Orleans, Landing Strip.  Awesome job this morning!

    TClaps to THE Sensation.  Welcome back to the legend.  No merlot splash in the gloom.  He’s back men!

    TClaps to Steamer.  Thanks for the FitBit and picking up my cones.  Just over 2 miles this morning gents.

    TClaps to Madoff for not calling YHC out for his egregious fart sack ayer.  Lo siento amigo.

    TClaps to Loon and Reef Donkey.  Keep pushing.  There’s no quit in those guys.

    Announcements

    3rd F was held at Cox’s Family Restaurant after the QAR and Ranger, and will continue to meet each Tuesday as we read and discuss Freed to Lead.  Whether you’ve read it or not, have the book or not, please feel free to join us next Tuesday.

    Swaggert will be starting a lunch 3rd F on Wednesday July 6th at 1st Methodist Church in MHC.  He will be using the book Fruit at Work.

    Gilligan is on the q for the Hole in None tomorrow at MCCC.  Meet back by the pool.  0530.

    Nipple Shot is on the q for Carterican Court on Thursday.  Also Thursday, Gertrude gets his VQ on at the Swashbuckler.

    This Friday’s Crystal Coast Stampede will meet in front of the Atlantic Beach public park, aka across from Bojangles, aka across from Shroom’s skate board park and putt putt course.  Madoff will again have the q.

    Prayer Requests

    Prayers for Cousin’s family in West Virginia.  And prayers to all those battling the rain and flooding up there.

    Continued prayers for Tiny Dancer and the Wheeler family.

    Continued prayers for Aubrey Bell and the Bell family.

    Steamer led the PAX in the BOM with words of gratitude for the many blessings we have.  He also spoke of thanks for allowing so many of us the strength and opportunity to pray out loud and surrounded by so many that we care about.  That really hit home for YHC.  I personally thanked them the other day, but I will in this forum as well.  If not for Big Mic, Rameses, and Steamer, I’m not sure I would have ever considered taking the group out.  You have all given me confidence and inspired me to step way out of my comfort zone.  Sincerest thanks.

    I’m so very thankful I got to spend the morning with you guys…

    Humbled

    Duck Butter

     

  • Like a Virgin (Q)

    The usual PAX  posted for a Tuesday morning workout.  We have noticed some chicks also showing up around 5:15am at the trailhead, most certainly in a (weak) attempt to execute their “version” of an F3 workout.  Nice try ladies.  Although you will not be allowed to post with us, you can observe our manliness.  We are cool with that.

    Speaking of manliness, Nacho treated us to some exceptionally enlightening mumblechatter this morning wherein he described a particularly successful point system (excel-based, of course) he uses to, well – how shall one say? – hmm, how SHALL one say? – …remain manly.  Nice job Nacho.  Whatever it takes man.  Whatever it takes.

     

    The Thang

    Warmup

    1. Three laps around trailhead
    2. SSH IC x 20
    3. IW IC x 20
    4. Merkins IC  x 10

    Mosey to stage/amphitheater for:

    1. Crabwalk up hill; 8 box jumps from high side of platform (man jumps)
    2. Run down hill; people’s throne with 20 air presses
    3. Crabwalk up hill; 6 box jumps from high side of platform (man jumps)
    4. Run down hill; people’s throne with 20 air presses
    5. Crabwalk up hill; 4 box jumps from high side of platform (man jumps)
    6. Run down hill; people’s throne with 20 air presses
    7. Crabwalk up hill; 2 box jumps from high side of platform (man jumps)
    8. Run down hill; people’s throne with 20 air presses

    Mosey to shovel flag for:

    1. Lunge walk 25-30 yards
    2. Jog back to flag
    3. Rinse & repeat 2 more times

    Mosey down the trace for two blocks, out and back.  Half a block back pedaling, half a block moseying.  Stop at each block for:

    1. Hillbillies IC x 15
    2. Carolina Dry Docks IC x 10
    3. Smurf squats IC x 10 (awkweeeeeerrrdd)
    4. Sprint back to trailhead

    Mary

    1. LBC IC x 30
    2. Heels to Heaven IC x 20 (?)
    3. Captain Thors with Putin/Situp ratio 2:1.  Increasing situp reps from 1 to 6.  Killer.

    Countdown, Namorama, COT.

    Nice VQ, Sea Bass.

  • F3 Meets QVC

    My wife makes me watch Dr. Phil and Big Brother.  I’m ok with that.  Fortunately she does not make me watch QVC.  The relevance of this little tidbit will be revealed in the text following this preamble.

    It was good to see a young FNG out on the lakefront Saturday morning.  Green Mile brought his 16 yr old son and, following F3 Northshore tradition/protocol/requirement, his name is….wait for it…..Chris.  Big surprise.

    THE THANG (note: all moseys are of distances ranging from 10 to 20 yards, max)

    Mosey

    Warmup, prime number reps (fate or design? you decide)

    1. SSH IC x 11
    2. IW IC x 13
    3. Squat Jumps x 17 IC

    Tabata #1

    1. Bicep curl with those adjustable dumbell thingies that you can prolly buy on QVC.  Look: http://www.qvc.com/Bowflex-1090-Dumbbell-Pair.product.F247294.html
    2. Gazebo Freak Nasties
    3. Jump rope, definitely a good QVC find: http://www.qvc.com/Gofit-Pro-Cable-Jump-Rope—9-Ft.product.F248065.html
    4. TRX lat pulls.  Can you get this on QVC?  Duh. http://www.qvc.com/TRX-Essential-Suspension-Trainer-Kit-with-DVDs.product.F11929.html

    Mosey

    Tabata #2

    1. QVC Jump Rope
    2. QVC Dumbell Shoulder Press
    3. Stepups
    4. Merkins
    5. Albert Gore, Vice President and Global Warming Alarmist/Profiteer.  Click here to purchase his DVD, the production of which exacerbates global warming: http://www.qvc.com/An-Inconvient-Truth—DVD-(Widescreen).product.E171588.html

    Mosey

    Lt. Dans

    Mosey

    Tabata #3

    1. TRX (QVC) Bicep curls
    2. Plank
    3. QVC Dumbell Tricep Extensions
    4. Plank Shoulder Taps

    Mosey

    Plankorama

    1. Plank and hold
    2. Man makers, left and right
    3. Superman, left and right
    4. Other plank insanity, cant remember because I was dying.

    Mosey

    Mary

    1. Captain Thor

     

    Countdown, Namorama, COT, Coffeteria.

    Great workout Nacho.

  • Half-Burpee Supreme

    Eleven men gathered in the still, humid and of course hot gloom of ole Audubon.  At precisely 5:31, allowing for Yankee’s obligatory tardiness, we moseyed to the bandstand for the start of a non-traditional Monday workout:

    First COP: SSH x25, Mountain Climbers x20, Elbow Mountain Climbers x15 (a bit tougher than standard), Swing-through lunges Right leg then Left (YHC needs to figure out the cadence), Peter Parker x20, Elbow Peter Parker x15, Squat to Squat Jumps x20

    Mosey to the bench behind the bandstand: Dips x15, Dying Cockroach on bench x20,  Bulgarian Split Lunges Left x15, Right x15

    Mosey to the track: Run to each light for the Half-Burpee-Plank-Jack-Merkin-Supreme, 5x each light, 25 total. After ten of these it seemed like a bad idea but thankfully everyone finished with a positive attitude asking what’s next…way to go PAX.

    After a brief water break and a count off by C-man or (C-Men, thanks Cav) , we moseyed back to the bench: RLSU x20, Incline Merk Right leg up x10, LLSU x20, IM Left leg up x10

    Back to the lights: Half-Burpee-Crossfit-Merkin x5 each light, 25 total. Thanks to Bad Moon for suggesting increasing the count each light but 25 seemed to be more than enough for today.

    Now longing for the traditional Monday track run, we moseyed to the soccer goal near the zoo. Two groups: one group holds on the bar (The Bernie) and the other does Double Burpees (two merks and two jumps) five times then switch.

    Moseyed to our last COP across the field from the Tomatoes:  LBCs x20, Legs Ups x15 (bad cadence again), Russian Twist x15, One Arm Planks – Northern Aggressors then Southern Gentlemen and finished with the plank walk x15.

    Mosyed back to the flag for count, name-o-rama and prayer:  Gave thanks for the health to continue F3 each day and to continue to form good habits. Asked for strength for Root’s friend and his family who are dealing with their son’s suicide and guidance to all who have lost their sense of belonging.

    Thanks to all for starting off the week right…more fun next Monday.

  • Boss Kean’s Benevolence

    Eight men gathered around the SF. Surprisingly, I’m not a trainer…let’s mosey.
    A short run to the rock pile where we warmed up with our first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Grab a rock. Very little running, so go big if you feel it…. Hawg and Bubba felt it…
    Hey, that’s not heat lighening…so let’s get under the shelter. Next COP:
    Round One:
    -Squat presses, con rocca x 20 IC
    -Curls x 20 IC (curls for the girls)
    -Rows x 20 IC (rows for the ….)
    -Chest press x 20 IC
    Round Two:
    -Squat presses, con rocca x 15 IC
    -Curls x 15 IC (curls for the girls)
    -Rows x 15 IC (rows for the ….)
    -Chest press x 15 IC
    Round Three:
    -Left Leg step-ups x 10 IC with rock
    -Dips x 20 IC
    -Right Leg step-ups x 10 IC with rock
    -Dips x 20 IC
    Time to move Boss Kean’s rock pile. Pile em up and get in a line. Start moving… What’s with the groaning when Hawg’s and Bubba’s rocks were being picked up and put down. Good job, now move it back. The chain gang did such a fine job, Boss Kean’s Benevolence shined when he allowed them to take a break….and have a seat of the People’s Chair, with rock. To alleviate the boredom, rock presses x 20 IC. Drop rock and take a break. REMINDER: Dredd’s guidance to us to pick up the Mumble Chatter. Pick it up, have a seat and let’s do some curls x 10 IC. Break over. Time to bring the rocks home. Mosey to the pile, give a toss and find some nice grass for Mary.
    Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -Penguins x 20 IC
    -Y’s x 30 IC
    -T’s x 30 IC
    TIME SERVED

    Count off, namerama, announcements, shout outs, prayer. Great start to the week.

  • Catfish Beatdown Day

    On this two-headed monster Q today replacing an “out-of-town” Amnesty, Bubba gave disclaimer and let everyone know about National Catfish Day. Since there are no catfish themed workouts in the Lexicon, YHC decides to focus on legs, since catfish have none. Then began …

    The Thang

    Mosey to grass by museum including high knees and butt kicks along way.

    COP Warm-up

    SSH x 41
    IW x 25
    Peter Parker x 20;
    Mountain climber x20
    Parker Peter x 20;

    Mosey to front of museum

    La la leggy

    At fountain in front of museum

    20 pistol squats left
    20 pistol squats right
    20 lunges left
    20 lunge right
    20 calf raises
    20 squat box jumps
    20 calf raises

    Mosey to Roosevelt Mall

    Route 66: using 11 benches in Roosevelt mall, 1 box jump at first, then add one additional rep at every bench at an interval until you hit 11. Al Gore at end until 6

    Bubba then leads 10 ab squats to end and hands to Splash

    Splash starts things off with 15 burpees

    Mosey to center of the track for some ab destruction with Mary
    IC: LBC x 50, penguins x 20, box cutters x 20

    Mosey to foundry
    Pair Up: 15 burpees (is count), pull ups, hip slaps, plank walks, seal jacks, Derikans, squats, shoulder taps, dips, dying cockroach

    Mosey back to flag – end it with Bring Sally Up

    Welcome to Jersey-native FNG The Situation, and ends with HIM themed prayer and reflection. Final exhortation to head to Middendorfs for catfish!