F3 New Orleans

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  • New Orleans East redux (kinda)

    After a night at the casino and El Club Disco, it was lonely. A Pax on one. So be it.

    Circling up is a bit existential. So after some SSHs, Imperial Squats, Parker Peters, a mosey to survey the beach front. Stop along a lower portion of a wall to do 10 box jumps (walls are always too high, no matter how low), 20 derkins, 25 low slow dips, 20 incline merkins, 25 dips. A groundskeeper in a golf cart thought I had fallen and hurt myself: muy simpatico. Some more moseying on the beach in the sand: that’s not for the faint of ankle. Then, some of my favorite Mary: dying cockroaches, Dr. Ws, Russian Twists, bird dogs, merkins, and some other things I can’t remember (I get respect, but what I also need for time to time is pity). More moseying to a quiet pool: several laps for a wrap up.
    The namorama went quickly, the circle of man was, as I said before, existential. Where were Heisenberg and Bogey? Colonel? Dr. Pepper? You’re all forgiven.

  • No pooper scoopers today just Pimps

    A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!

    Long Mosey down to Walnut St and the park….2 more joined us to give us 11.

    First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
    Then we moseyed to the pull ups.

    Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.

    Long Mosey back to Oak Alley

    On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.

    At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.

    At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.

    After that we moseyed back over to Oak Alley. Here we partnered up.
    1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.

    Finally we moseyed back over to the flag for some quick MARY.
    Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20

    We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.

  • 610 Stomp #40

    “The only place Success comes before Work is in the dictionary.” – Vince Lombardi

    Seven (one more to come later on) legendary men gathered in the gloom for the 610 Stomp.  I wanted to continue the trend of sprint work with this one, so YHC took a page out of the coach’s playbook and brought back some football drills/sprints.  No explaining required with this Pax, all seasoned veterans here….but first, still need the..

    DISCLAIMER

    The Thang

    Usual 30 minutes out & back on the bayou w/ Burpees OYO every 6 minutes.  Mumble chatter btw SFx, Griswold, Rudy, Hawg & YHC about the remains of Boogaloo weekend (looks like someone got married on the bayou), Summer Camps, and the upcoming GO Ruck…

    SIDE BAR:
    All NOLA Pax will be #Ruckin on 11/11/16……don’t be this guy left out of the water:

    lonely animal penguin forever alone

    Anyway, back to the Stomp where the Pax finished up the bayou run, and headed over to the football field…ehh…I mean baseball diamond.  YHC thought there were gonna be 5 yd markers, but anyway… Pax lined up parallel to 2nd base and faced the foul line for some agility work (about 25 yards):

    COP #1:

    Pax performs the following exercise to the other side (25 yds):
    -High Knees
    -Butt Kicks
    -High Skips
    -Fast Skips……..”is that Tool running up???”
    -Low Shuffle (Right)…….”That might be him, but not sure?!?!”
    -Low Shuffle (Left)….”YES! What’s up, Tool!!” … just in time for the Gassers!
    -25 yd Gassers x 4 (Sprint to opposite side, back to start, then finish thru opposite side)
    -Recovery mosey around baseball fence
    -70 yd Gassers x 4
    -Recovery mosey around baseball fence, and back to the flag.

    Sealed the deal with 10 OYO x Burpees, and finished with COT, which included Nameorama, Shoutouts (see below), and Prayer.

    Shoutouts:

    5/25: NEW AO!!! Come join Amnesty in the gloom tomorrow (Wed) @ City Park (the 610 Stomp AO) to help get this one rolling.
    5/27: Greek Fest 5k / 1 miler
    11/11: GO Ruck (no excuses!)… comment or email F3NOLA or YHC if you’re interested!

  • Rootin and Tootin

    Four men, gloom, a flag and a shovel. Notable: Toots wasn’t late, and Chewy arrived with shoes on, although not tied. Baby steps.

    This was Toots inaugural Q. Hats off, almost a smoke fest. Started off with some mumble chatter about something. Then Toots shut it down promptly to begin the beatdown.

    It started innocently enough with 2 laps around the Mandeville Trailhead Swap Meet Pavillion (note: capital letters do not necessarily indicate official name of structure); each lap approximately 400 yards as posited by Nacho. Then:

    SSH x 20something IC

    Hamstring string stretches

    Quad stretches

    SPS Suicides x 10, consisting of:

    4 suicides of progressively increasing distance from 10 yards to 50 yards

    10 LBC (Sit-ups)

    10 Merkins (Push-ups)

    10 Jump Squats (Squats)

    Note: Parenthetical capital letters indicate SPS.  I guess this should have actually been called LMJ Suicides, but whatever.

    Did I mention that this was x 10??

    COT

    Namorama

    Prayer

     

    Nice job Toots  I will have my revenge next Q.

     

    EiEi

     

     

  • Conscientious Shovel Flaggin’

    In NOLA our strength is incorporating bar hopping into 5K runs.  Our weakness is posting the shovel flag.  Looks like the winds of change may have started this morning as YHC received a text at 0448 from Shorty letting me know that the flag had posted at Rock City.  Shorty, unable to post himself due to a last minute flight to Houston took the time to drop off the flag on his way to the airport.  #TheExtraMile.  With a shovel flag marking the spot, 7 of us gathered together for some mumblechatter and a quick disclaimer.  We picked up 2 more after moseying to the rock pile for a warm-up COP

    The Thang

    Warm-up COP:  SSH IC x 30; Peter Parker IC x 30; Iron Cross x 20; IW IC x 30; J-Los IC x 20; Squats IC x 20.  The intention was to get the back and hips loose.  YHC was feeling good once Amnesty voiced his approval of the warm-up.  This is my new gold standard.  From here we grabbed a rock and moseyed around the tennis courts to the playground.

    Stations:  We partnered up at five different stations.  7 rock burpees was the count, everything else was AMRAP – Pull-ups, Swingset Merkins, Bench Press, Squats, Rock burpees.  This was the first time YHC had tried merkins with feet in a swing, it won’t be the last.

    We needed more pull-ups so we rotated through the pull ups two at a time until all pax had done another set.  While the two were doing pullups AMRAP, the rest of the pax did a set of 5 rock burpees for a total of 20.

    We grabbed the rocks and moseyed to the soccer field by the hill hell.

    Oso 100 – We did a modified Dora with bear crawl.  Partnered up.  One partner bear crawls 25 yards down and back while other partner does Squat Presses AMRAP, then flapjack.  Partners finish when the sum of Squat Presses equals 100.  I was surprised that there were no complaints about the q lining everyone up for bear crawls through the sticker grass, until I noticed everyone but YHC and Skull Crusher were wearing gloves.  Manliness or being unprepared – you decide.

    Grab our rocks and head to the hill hell for a Descending Jacob’s Ladder of Sorts:  7 burpees on one side of the hell, run over the hell con roca for 7 squats, run back con roca for 6 burpees and back over again con roca for 6 squats, continuing to descend the ladder.  T-claps to Marlin for pushing me hard.  We made it to 2 burpees before we had to call time and head back to the rock pile.  #Room4Growth.

    Horses to the Stable after dropping of the rocks.  COT with prayers for some of those in our community that are hurting.  Looking forward to the first Wednesday workout at the CP this week.

    Moleskin

    This was YHC’s first Southshore Q in a long time.  It was great to be back out there with the guys pushing ourselves to get better.  Fortunately we didn’t have any of the excrement issues the Skinny was having. #BeenThereDoneThat.

  • Down and Dirty at the Skinny

    Twelve men arrived in the gloom completely unprepared for the hazards that would await them at the Skinny.   After listening to Woop proudly explain the origin of his F3 name, the PAX took off counterclockwise down the jogging path.

    Stopping right in the middle of some stickers sharp as razor blades, we started with a quick warm-up COP:

    • SSHx30
    • IWx25
    • Plank Jacks x25
    • LSSx25

    Mosey from there to the row bars for two sets of:

    • Burpees x10
    • Rows x20
    • Lunges x30

    Captain Morgan somehow burpee’d himself right into a fresh landmine from one of our canine friends, leaving the rest of us to quickly ponder some potential new F3 names to memorialize the occasion.  Obviously inspired by the presence of “Tinkles” and “Woop” as part of today’s PAX, the naming suggestions were appropriately wholesome and sophisticated.

    From the row bars, we commenced an Indian Run and then pulled over for Wave of Merkins after about .5 miles.  We started at 1 merkin and worked our way up to 8 while holding plank in between. The PAX then continued the Indian Run all the way around the track with three more stops along the way:

    • At the benches by the fountain:
      • Dips x20
      • Side Step Up (l) x20
      • Side Step Up (r) x20
      • Incline Merkins x20
    • At the clearing behind hole 15:
      • Dying Cockroach x25
      • Hello Dolly x25
      • LBCs x25
      • Peter Parker x25
      • Flutter Kicks x25
    •  Past the pull-up bars:
      • Plank-o-rama, including 5x hip dips in cadence on each side

    Finally, we wrapped up with the count, name-o-rama, and prayer.

    -Mulligan

  • Cutting the cord – F3 Northshore is flying solo!

    It started early for the Southshore guys at 5:40am when we met on Causeway to fill up the clown car. Surprisingly all three of us were actually early which was odd since two of the guys (no names mentioned) are known for occasionally rolling in hot at the last minute. We headed northbound in route for the Mandeville Lakefront, which YHC had heard good things about and was looking forward to checking out. Minutes before pulling up, Hawg, RY, and YHC finalized our plan for the joint-Q workout which would included some Q-schooling and suggestions on how to lead. Also, this was the last of 6 Saturday workouts that were Q’d by members of F3 NOLA so this would concluded the launch assist from the guys on the Southshore. After the disclaimer, F3 Northshore was introduced to “Sudden Change” which typically includes 10 burpees whenever the QIC feels the urge to hear groans from the crew. After cranking out the burpees, we were off in a mosey for the Warmup COP:

    SSH x20IC
    IPW x20IC
    Low Slow Squat x20IC
    Peter Parker x20IC
    Monkey Humpers X20IC
    Topped it off with a Sudden Change – 10 Burpees

    Mosey down the Lakefront and circle up for some Dirty McDeuce lead by Relectant Yankee:

    Round 1: Merkins, Parker Peters, Squats, Plank Jacks (all x12 IC)
    Run to bridge and back
    Round 2: Iron Cross, Staggered Merkins Left, Mat Jumps, Staggered Merkins Right (all x12 IC)
    Run to bridge and back
    Round 3: Dying Cockroach, Wide Merkins, Squat Jumps, ???
    Run to bridge and back

    T-claps to RY for explaining the cadence count in detail. Sweat was really flowing at this point. T-claps to Hawg and Chewy for setting the bar. After a countdown and some mumble chatter about guys purposely botching and delaying the count, we lined up for a few rounds of Tyson??? led by Hawg. This consisted of running to the designated tree to complete 10 reps of selected exercise, running to second point for 10 more reps, running back to first point to finish off with 10 more reps, then running back to starting line to plank and wait for the PAX. Hawg had different members of the PAX select the exercises.

    Round 1: Chewy – Burpees (go hard or go home) 30 total
    Round 2: EIEI – Russian Twists (IC count OYO) 30 total
    Round 3: Nacho – Handstand Kicks 30 total
    Round 4: Green Mile – Iron Cross 30 total

    Quick countdown to catch our breath and mosey back toward the flag. Detour for a round of Sudden Change – 10 Burpees. This were extra fun given the fact that stickers were everywhere in the grass. #lagniappe

    Mosey to the flag with a minute to go so we knocked out a round of LBC x15IC compliments of Green Mile. Time was up.

    COT included naming FNG-Danielson who posted after being EH’d by the PAX last week at the Lakefront. T-claps to the guys for the good recruiting….F3 Northshore has the potential to really grow and make a bunch men healthier and stronger. Good luck on launching the third weekly workout. T-claps to Chewy for closing out with the prayer.

    It was a good way to start the day.

    Tool

  • Serving Up Kim Chi

    Kim Chi began with his VQ disclaimer, and then moseyed to great lawn

    All IC
    22x Arm Circles
    22x Reverse Arm Circles
    20x Imperial Walker
    20x Side straddle hopps

    Moseyed to flower bed by sculpture garden

    10 x Box Jump straight into 10x Dips
    5x Box Jump straight into 5x Dips
    10 x Box Jump straight into 10x Dips
    10x Pistol squats each leg standing on platform with one leg off

    Mosey to Front of museum

    Merkins to Heaven
    Ascending merkins by step, beginning with one in first step (12 steps all together). Five burpees on platform between step 3 and 4.

    Mosey to Foundry for circuit-
    10x Pull-Ups is count while person at following stations:
    Dips, Shoulder Squats, LBCs, Pull-Up Holds

    Bubba took over Q.

    Indian Run around track where pax in back of line did 5 squats before running to the front of the line.

    After all PAX ran once to front, moseyed to a soccer field through mud and puddles.

    Pax partnered up.
    One partner held a squat while the other partner bear crawled for 40 yards, and then crab walked back. Switched.

    PAX long moseyed back to Great Lawn for quick Mary to end.

    All IC- no break.
    15x low dolly
    15x flutters
    10x rosita (high dolly)
    10x flutter
    10 second hold

    Recover- then 15 Putin to end

    Sprint to flag.

  • New Orleans East?

    A few brave PAX in a Clown Car made a wrong turn somewhere and ended up in Punta Cana in the Dominican Republic with their daffodils (and 28 other high school seniors and 26 other dads). Veni, vidi, post.

    YHC arrived late (I think after just 7 or 8 arm circles), so apologies if I missed anything more. Also, the following is only a vague approximation of our Beat Down.

    Anyway, at least as YHC recalls it, Heisenberg Q’d a warmup:
    the rest of 15 arm circles forward
    15 more backwards
    17 SSHs (can the man count?)
    21 mountain climbers (I ask again)

    It then started to rain, so that YHC couldn’t see. Heisenberg passed the Q on to Bogey, for a quick mosey around the bases (about 50 yards apart) from home to 3d then 2d to 1st (can’t tell you why that direction, ask him): at 3d base, 20 burpees; at 2nd base, 20 low slow squats (even though Q started with fast squats); at 1st base, 20 full on sit-ups; then back to home to catch some breath. Next, some Elevens: Merkins (10..9..8….1), then run half way across the plaza to Meriwethers (1..2..3….10), etc., etc.

    Mosey across bridge to benches around one of about 50 gazillion pools (not yet filled with daily young things who apparently think that cloth cannot be used in units of more than about six square inches per person), for Bogey’s third COP:
    20 Channing Tatems
    20 Dips
    20 Tatem Channings

    Mosey to the beach around a VB court for Heisenberg’s Animals on Parade: bear crawl along one side of VB court, bear crawl sideways to the other side, then crab walk back to another side. Lots of mumble chatter from YHC and others: remember this is in the soft sand, which multiplies the BeatDown by about a million-fold: palms don’t work and fists bury deep into the sand. Survive.

    YHC’s turn for the Q: mosey back over the bridge back to the big plaza for some Mary:
    10 Doctor Ws (of course)
    20 flutter kicks
    20 real Freddie Mercuries
    20 rosalitas
    20 Putins
    20 Hello Dollies
    20 penguins (or maybe something else)

    YHQ is sure he forgot something, but that’s the drift of it. Namorama, Intentions and COP.

  • Okwata Just Got Real

    Good things happened at Okwata on Thursday am. It started a bit earlier than usual when YHC and Shorty got out there at 5am to install the pull up bars on the picnic shelter that we had previously decided would suit our needs. Okwata is a great site but that is one of the only things it lacked to make an ideal AO…problem now solved. After a little drilling and zipping in some screws, we now have three solid pull up bars near the fountain. We were a bit worried the levee board police or NOPD might drive by and see the lights as we were working so we had a bogus sorry…”we were hired by the mayor’s office to install them as part of a citywide fitness initiative.” Luckily it didn’t come to that and hopefully they will remain up there for many workouts to come.

    Install was finished just in time to get our sweat on so after the disclaimer, our PAX of five moseyed the usual loop around the MG fountain with a some high knees and backpedaling thrown in for good measure. Circled up on the grass for a warmup COP:

    SSH x20IC, Windmill x20IC, Imperial Squat Walker x20IC, Peter Parker x20IC, Plank Jack X20IC

    Mosey to paved area on the seawall for a few rounds of progression exercises using the circular concrete planters:

    Round 1: Bear Crawl Suicides using the 5 planters. Start at the line in the concrete, bear crawl on right side to first planter, stand up, loop around and run/sprint back on left side. Rinse and repeat until all 5 planters have been conquered. (that last long stretch really had the sweat flowing)

    Round 2: Tuck Jump Suicides using the next 5 planters. Start at the line, run/sprint to back of first planter, complete 2 tuck jumps, run/sprint back. Rinses and repeat with untill all five planters are done, increasing tuck jump x2 each time (2,4,6,8,10=30 total)

    Mosey to next cluster of planters for:

    Round 3: Inclined Merkin progression using the 8 concrete planters. Start with 2, move to next one and increase by two each time. (2,4,6,8,10,12,14,16=72 total reps)

    Mosey to next cluster for:

    Round 4: Ledge Crunch (knee-ins?) using the 3 concrete planters. Start with 10, then 20, then 30. 60 total

    YHC wanted to hit the next cluster for dips but time was limited so a mosey across the street to backpedal the inclined stretch where Canal Blvd goes up the levee. Mosey on top of the levee and down to the picnic shelter to test out our new hardware. Split in two groups to do pull-ups (group 1) while group 2 run up levee to other side and back as the timer. Rinse and repeat with each PAX doing two rounds of each exercise.

    Mosey back up to the top of the levee with just enough time for some core work. Line up facing the lake to what would be a dealer’s choice round of Mary (this is out of Griswold’s playbook…thanks Griz) with each PAX choosing and leading an exercise.
    Douille – Dying Cockroach x20IC
    Rudy – Russian Twist x23IC (those last three were brutal)
    Shorty – three part leg crunch?? x10alt, x5R,x5L
    Tool – Plank Roll – alt R&L x20IC
    Surge – Aquaman x20IC

    Mosey back to flag for usual announcements and COT. It was a great morning to be outside making ourselves stronger. The picturesque scenery along with the breeze off the lake make Okwata a great AO. T-Claps to Douille for making the drive across town from the river to the lake….please let the other Uptowners know they don’t need a passport and the journey isn’t all that bad.

    Thanks for letting me lead.

    Tool