F3 New Orleans

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  • City Park Fitness/Frigid Test #1

    Ten veteran F3’ers braved the frigid (for NOLA) 39 degree temps to measure themselves versus the fitness standards of our nation’s greatest warriors.  Believe it or not JV posted in a parka, snow pants, and snow shoes (practically, at least relative to his normal attire) and at least our friendly Arkansan wore shoes because he didn’t post in much else.

    Mosey to Great Lawn

    Circle up for

    Side Straddle Hops (IC) x 25

    Imperial Walkers (IC) x 25

    Mosey to the Foundry

    The Test:

    1. Maximum Sit-ups in 2 minutes (On Marine Corps and Navy Seal PFT)

    Partner-up – Partner 1 Perform Maximum Sit-ups in 2 minutes with Partner 2 holding feet

    Switch and repeat

    Top Scores: Hawg 94 and Jingle Vader 75 (Minimum Standards: 45-Marine Corps and 52-Navy Seals)

    Recover 30 seconds to record reps performed

    Split PAX between Push-ups and Pull-ups

    2. Maximum Push-ups in 2 minutes (On Navy Seal PFT)

    Top Scores: Jingle Vader 100 (Minimum Standard: 42-Navy Seals)

    3. Maximum Pull-ups w/o dropping off bar (On Marine Corps and Navy Seal PFT)

    If completing less than 5, PAX did low bar rows to put work in

    Top Scores: Side Effects 22 and Maverick 12 (Minimum Standards: 3-Marine Corps and 8-Navy Seals)

    1 minute rest to record scores and line-up for run

    4. 2-Mile Run (approximately: 2 laps around Parade Ground Trail, starting and finishing at Foundry)   Note: Marines run a 3 mile course and Seals run a 1.5 mile course

    Top Score: Hawg 14:54 (Minimum Standard Pace: Marine Corps 20:00 and Navy Seals 15:20)

    Early finishers did extra credit work on pull-ups, dips, push-ups, sit-ups, and low bar rows.

    Completion of Fitness Test (7:10am)

    30 second count

    Dr. W (IC) x 10

    Mosey to Front Museum Steps

    Route 66 (actually 55) from Museum Steps – Jump Squatting at each light post on right side of drive in front of museum and running back to Museum Steps

    Plank and wait

    LBC’s with hold on 1 count (IC) x 20

    Flutter Kicks (IC) x 20

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Mosey to the Flag

    Announcements:

    The usual schedule

    King Cake Festival holding Gladiator Games

    Shout-outs:

    Kimchi’s new baby

    RY’s Aunt Julie

    Osha’s wife

     

    Idle Chatter:

    “They usually measure these standards on like 18 year olds right?” – Bogey

    “Wait that was only 1 minute!!!!” – PAX

    “Can I cheat on the pull-ups?” – Heisenberg

    “Can we complete an entire F3 workout without a single burpee?” – From Rudy’s general direction as we moseyed back to the flag

    Test Summary:

    Number of PAX Members reaching Marine Corps / Navy Seals Minimum Standards (# “Competitive” for Navy Seals):

    Pull-ups: 6 / 2

    Sit-ups: 7 / 7

    Push-ups: — / 7

    Run: 9 / 3

    If you would like your individual numbers, please email me to let me know caswen@hotmail.com.  Otherwise I will maintain this record and we can revisit the test in about 6 months.  Until then, pull-ups and running are clearly two areas where we can improve as a group.

  • Windmagedon @ Wolfpack Mountain

    The PAX met in howling winds this beautiful gloom, the ground saturated from the evening rain.  #Mumblechatter that Jingle Vader is tougher (or crazier, you can decide) than the rest because he wore a “three-ply” t-shirt and shorts.  With the wind swirling around us, eleven of NOLA’s finest started west to warm up. 

    Mosey to the quad (parking lot): COP

                Side Shuffle Hops                                         

                Imperial Walkers                                            

                Single leg (SL) Deadlifts (slow)                                       

                Lateral Lunge (alternate)                               

                Cross Fit Merkins                               

                Plank Jacks 

    Line up for:

                Leg raise hamstring stretch walks

                Butt kicks 

    Indian Run Down Calhoun to Freret and the Tulane Armory Pull-Up Bars

    The PAX broke up into three groups of three and one group of two for two rounds of: 

                Burpees (Round 1 – 10 rep pace / Round 2 – 5 rep pace)

                Merkins

                Pull ups

                LBCs

    Mosey to Wolf Pack Mountain 

    Short on time, the PAX assaulted the staircase and planked up.  Football cornerback drills followed.  The PAX lined up for a series of exercises and sprints.  They performed each exercise for approximately 10 yards and then seamlessly transitioned (#itsallinthehips) into a 10 yard sprint (cut short by the gigantic puddle at the peak of the mountain). 

                Round One:    Carioca (each direction) to sprint

                Round Two:    Low Squat Side Shuffle (each direction) to sprint

                Round Three:  Low Squat Back Pedal to sprint

    Jingle Vader counted down from twenty and the PAX enjoyed six minutes of merry:

                LBCs (IC 20x)

                Jack Knifes (OYO alternate arm/leg v-up – 10x each side)

                Side Plank with twist  (OYO 10x each side)

                Standard elbow front plank (1min)

    Mosey back to the Flag 

    Count down (11), Name O Rama, shout outs, and prayer.

    VQ complete #coldwetandtired.

  • BOMBS AWAY OKWATA

    “Always do your best. What you plant now, you will harvest later.”

    -Og Mandino

     

    Seven Pax posted this morning over the foggy shores of Okwata.

    YHC was just about to begin his VQ in which he pulled an all-nighter preparing for when out of nowhere…

    #herecomeshawg

    Lets do this!

    DISCLAIMER

    The Thang:

    Perfect day for a SLAUGHTER STARTER- 10 Burpees OYO

    Quick mosey to and around the Mardi Gras Fountain and circle up in grass in front.

    COP #1: Warm up

    • 20 x SSH
    • 20 x Goofballs (run in place and hands up like you are walking up a ladder)
    • Line up behind YHC for some follow the leader:
    • High Knees
    • Butt Kicks
    • Karaokes

    Back to a circle (or lack thereof):

    • 15 x Jumping Lunges
    • Arm Circles OYO, Forward and Back

     

    Mosey across Lakeshore Dr and down lakefront until we reach ample working area.

    BOMBS: Dora concept beefed up.  Pax 1 does the exercise called out while Pax 2 runs to the second light post and back. They switch until collectively reaching rep #.  I reversed the order so that reps decreased instead of increasing.

    • 250 Squats
    • 200 LBC
    • 150 Merkins
    • 100 Overhead Claps
    • 50 Burpees

    Tclaps to the PAX as this was a beat down!

    Mosey back down the lakefront, up the levee on Canal Blvd, and on top of the levee.  Stop- need to spend some time with Mary.

    COP #2: MOM

    • 15 x Dying Cockroach
    • 15 x Flutter Kicks
    • 15 x Penguins
    • 15 x Straight leg ups
    • 20 x Russian Twists

    That’s a wrap, Jack.  Mosey back down levee and towards the flag.

    Name-O-Rama, Shout Outs, Prayer

    Thanks to the Pax for a great first Q.  I hope I didn’t disappoint!

  • Woooooo Pig Sooie!!!

    We looked…

    stephen colbert the late show telescope covetton house

    but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack

    Anyway, we had a little bit of rain + a little muggy + lots of puddles  = the perfect gloom!  Eleven legendary men of NOLA decided to become better men today!  As Cowbell says, “Leeeggoo!!” – but first…

    DISCLAIMER

    Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..

    COP #1 – IC: FLIGS Warm up

    • 30 x Front/Side Jacks
    • 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
    • 30 x Imp. Walkers
    • 10 x Good Mornings
    • 3 x Sun Salutations (Namaste)
    • 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)

    Mosey over to the lamppost and lineup at the road for Stop #1.

    Stop #1 – OYO: Merkincides

    • Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).

    Plank up and wait for the Six at the start line.  Once all are accounted for, Agility drills to each lamppost:

    • Walk to #1 (not agility, but it’ll do)
    • High skip to #2
    • Fast skip to #3
    • Karaoke to #4 (face parking lot)
    • Karaoke to #5 (back to parking lot)

    Mosey towards soccer goal, and stop at a grass patch along the way.

    COP #2 – IC: Leg City

    • 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
    • 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:

    television funny 90s dancing lol

    • 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
    • 10 x Low Squat Hops … it’s just a one inch hop guys!
    • Calf Progression: Right leg first, then Left leg
      • 10 x Single Leg Calf Raise
      • 10 x Single Leg Hops
    • 10 x Burpees

    Continue our mosey to the goal post.

    PAX partners up and gets ready for Dora 1.

    • Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Plank Punches (a.k.a. Mayweathers)

    Mosey back to the grass patch we found on the way.

    COP #3 IC – Plank work

    • 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
    • Pike Work: In High Plank, Pax then moves to pike position the following ways:
      • 15 x 4 Step Walk
      • 10 x 4 Hop
      • 10 x 1 Hop

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

  • 610 Stomp #22

    “To Fartlek tis better than to Fartsack” – Anonymous

    A sub-40s morning in NOLA as five men braved the cold to stomp the gloom.  We were missing some of the usual suspects.  Rumor has it that they have started a 6 days on / 6 days off routine.  YHC gave the disclaimer and we were off.

    The Thang

    We took the usual Bayou route.  6 minutes of jogging followed by 1 minute of the PAX choice.  Rinse and Repeat.  YHC has been wanting to substitute a 30 second sprint for the burpees every since I read about it’s introduction by SFx a few weeks ago.  I was also looking to stay away from burpees after the beatdown my lower back received during Heisenberg’s Rock City Q yesterday.  Thankfully SFx joined me in the sprints.  We made it to the middle of I-10 before we had to turn around.  On the way back we past a man impersonating Griswold.  Finally, at the start of Roosevelt Mall, we caught up to the real Griswold along with Tool and OSHA.  SFx was excited about the opportunity for the PAX to finish together for the first time in Stomp history.  Then Tool dashed his hopes as he shouted out “Finish Strong” and took off in a sprint.  This “Finish Strong” call proved to be far to early as YHC finished very weakly.  We sealed the deal with 15 burpees.  That’s how we Stomp.

    Shout Out

    Continues prayers for family members and friends facing health issue.

     

  • 6>5

     

    At first it appeared YHC would set a new record for the smallest VQ, as Bogey and I watched the clock approach 5:30.  Then along came the Triple Threat –  Jingle Vader and two wheeling Hawgcycle.  We waited a few extra minutes by the virtual flag for the rest of the PAX that were surely stuck behind a long slow train, however rules are rules and off we went.  Let the VQ debut begin.

    We moseyed off in the traditional direction for our warm-up.

    SSH x 40, IW x 20, Arm Circles Small Front and Back x 20 , Arm Circles Big Front and Back x 10, Merkins x 20, Plank Jacks x 40

    To the rocks we go…

    The Pax was encouraged to select a reasonable rock as we would be lifting them over our heads. Hawg decided not to heed YHC’s advice and appeared to get his usual bolder from the big boy pile. Big Rock award goes to Hawg.

    Rock Squats x 20 , Rock Curls x 20, Overhead Rock Press x 20

    Mosey to a newly formed soccer field

    RND 1 Squat -Curl- Press one continuous motion x 25 reps then run across field for 25 Peter Parkers and return

    RND 2 Squat-Curl-Press x 20 sprint across field for 20 Peter Parkers sprint back

    RND 3 Squat Curl-Press x 15 sprint across field for 15 Peter Parkers sprint back.

    Mosey with rocks over for  three rounds of AMRAP pullups

    We broke into two groups.

    Rnd 1 Grp 1 Pullups AMRAP Grp 2 – Russian Twists – rotate

    Rnd 2 Grp 1 Pullups AMRAP Grp 2 – Merkins – rotate

    Rnd 3 Grp 1 Pullups AMARAP Grp 2 – LBC rotate

    Enough with the rocks – deposit rocks

    Maybe a first for Rock City we had a little Hallelujah run to get ready for some leg-o-rama.

    Circle up for some low impact leg work – 20 squats x 10 sets with a short breather between.

    Mosey back toward the start and stop for some Mary

    Flutter Kicks x 20, Hello Dolly x 20, LBC x 20, Russian Twists x 20

    Mosey back to virtual flag

    Count down, Name O Rama (6>5) #StreakContinues, Shoutouts, and prayer requests – Bogey’s cousin.

    We were thankful for Dr. King who made us a stronger nation and ended with the Serenity Prayer

    We certainly had a more mature group than the Birdcage as the average age was 45+. #BeatThat

    VQ – done.

  • 5 IS MORE THAN 4 – THE COMEBACK BEGINS

    Five men gathered at Audubon Park on a cold Monday morning. That’s apparently one more than Pontiff mustered, so Audubon wins. T-shirts get printed next week.

    Mosey to the Bandstand for the COP – Imperial walkers x 20, Plank jacks x 20, LBCs x 20, Hillbillies x 20, Arm Circles x 20 (10 in each direction).

    Mosey to the Row Bars for Rows x 20 and Low Slow Squats x 20.

    Indian Run to the fountain. At the fountain, Dips x 20, Incline Merkins x 15, Hip Slappers x 20 (10 each hip), Derkins x 10.

    Indian Run to pull-up bars. Three groups – Squats, Incline Merkins, Pull-ups x 10 – pull-ups control the count.

    Indian run for a bit. Then stop for some Mary. Flutter kicks x 20, LBCs x 20, Wife Pleasers x 20, Penguins X 20, Hello Dolly x 20.

    Indian run to the flag for Plank-O-Rama.

    Count, just realized we forgot to do name-o-rama, shout-out, and prayer.

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • Run DMC in the House

    Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix.  After the disclaimer, off we went to the Great Lawn for a warmup COP:

    SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.

    Short mosey over to to Sculpture Garden to grab some ledge.  Box Jumps for 1 minute.  Blood was flowing at this point.

    Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body.  Goal was 10-15 of each rep:  Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line.  T-claps to those who hit the monkey bars for extra credit.  After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:

    In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY.  This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position.  To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ).  With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics.  Needless to say it was a long three minutes, with most having to modify with a knee hold.  YHC envisioned this as more of a core thing but it wound up being a leg thing too.  Not the smoothest routine but it was something different.  Would have been way more “bitchin” with an old school boom box.  Lesson learned.

    Mosey OYO back to foundry for another round of upper/lower body reps.

    Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water.  Great view and great way to see the sun coming up.  YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between:  Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins.  The sweat was dripping at this point.  YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary.  This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”.  This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track.  After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.

    Mosey to the flag.

    COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife.  Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.

    Definitely a good way to start the day.  Thanks for letting me lead.

    Tool

  • My Legs Hurt

    nice pax on a chilly morning

    warm up mosey to pay respects to Mr. James Audubon
    watch out for the deep hole…watch out for the mud pits…

    grab some ledge
    15x right leg step ups in cadence
    15x left leg step ups in cadence
    15x dips in cadence

    mosey to the goal post

    warm up COP
    ssh x15 ic
    imperial walker x15 ic
    ‘merkins x15 ic

    split into three groups of six for a circuit
    burpees x15 (when they finish we rotate)
    lunges
    peekaboos on the goal post

    bonus 15 burpees on your own

    mosey back to the park – oak alley

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Bear Crawls
    Duck Walk
    Crab Walk
    Burpee Broad Jump

    recovery mosey around the parking lot

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Booboo Bear Crawl
    Booboo Bear Crawl (other leg)
    Frog Jumps
    Spider Man Crawl

    COP (more of a scraggle of two lines)
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    sprint to the end of Oak Alley then to the flag

    2 min of plank-o-rama with the 23rd Psalm to finish