F3 New Orleans

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  • Roxanne Returns

    8 pax posted for our workout. Welcome Sparky who cam out for the first time.  We had an all over workout with a bit of a focus on abs and legs.

    In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.

    Mosey to the museum lawn:

    Merkins x15, then partner up

    Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest.  Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards.  Partners switch roles.  and do the whole thing x4.

    Zombie walkers: about 20 yards.

    Mosey to the museum steps:

    11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom.  We subtracted two and added one each rep to save time.

    Mosey to a long bench along the lake path.  Partner up.  Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back.  Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return.  Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.

    Mosey in the park:

    Roxanne – she was a s good as last time

    Mosey to the fitness center:

    Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.

    Mosey to the flag.

    Great workout!

  • All Quiet on the Park’s Lake Side

    12 men gathered around a virtual flag with two more joining as we moseyed to the Loyola grounds.

    1st COP: SSH x20, IW x20, Plank Jacks x20, Mountain Climbers x20 then 7 burpees for good measure

    Little chatter and participation on the cadence counts. Maybe YHC’s methodic cadence was not enough to wake up the PAX. YHC thought a face-paced workout would do the trick.

    Mosey to benches: Right Leg Step-UP x20, Dips x 20, Left Leg Step Up x20 & Derkins x11

    Mosey to the mountain for lunges up the ramp then a 7-11 up the mountain (w/o slurpees – do we have a exercise called a slurpee?): 7 burpees on the church side then 11 merkins on the opposite side counting down by one on the way up. Total of 27 burpees and 51 merkins.

    10 count by Bad Moon then onto a slow cadence mary: LBC x20, Dying Coach roach x20, Hello Dolly x20 & Flutter Kicks x20

    Then Double Indian Run down the mountain over to a field to get in some bear crawls.

    Bear crawl forward, Bear crawl backwards, Boo-Boo Right, Boo-Boo Left

    Mosey back to the spot where we used to put a flag every week for plank-o-rama: standard, left-arm, backwards, right arm, standard and finish with 20 sec mission impossible.

    Shout out to OSHA’s wife and thoughts about extending kindness during the holiday season.

     

     

     

  • The Hurt!

    Considering we have a CSAUP event this evening, I thought we’d have low numbers this morning. 21 men showed up to get stronger. After a quick Disclaimer, we moseyed to the first COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 IC (15 each direction)
    J-Lo’s x 20 IC (fka Pickle Pounders)

    Let’s mosey…the Pax headed to the levee for some 11’s. Run up and over the levee and do 10 burpees on the far side and run back and do 1 Smurf Jack. Run back over and do 9 burpees, then back over for 2 Smurf Jacks. Keep going until the numbers reverse. Plank and wait for the six. This was “THE HURT!”

    Mosey over to the Fly on the river for some Pusherama:
    Merkins x 10 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Stagger Hand Merkins x 5 IC (Rt up)
    Stagger Hand Merkins x 5 IC (Lft up)

    Mosey to the zoo by the John Jay Audubon statue:
    Right Leg step ups x 20 IC (Tatum Channing)
    Dips x 20 IC
    Left Leg step ups x 20 IC (Tanning Chatum)

    Mosey back to the Shovel-Flags with just enough time for some Putin Twists x 20 IC.

    Reminder about the CSAUP beatdown tonight at 7:30pm at the Rotary of the Lafitte Greenway, by the Bayou Beer Garden (BBG). It will be DJ style, so bring your favorite exercise. There will be some F2 after at the BBG. My one year anniversary with F3 NOLA was Dec 6th, so I will be celebrating, belatedly, that milestone. http://f3nation.com/2014/12/06/bad-boys-whatcha-gonna-do/

  • 610 Stomp #18

    Six men showed up on a chilly Tuesday morning. “Hey Hotty Totty, where’s Shorty….?” The Q, Osha, stated the disclaimer, “I’m not a professional trainer, even though I look like one…” At 0530 we were off. As expected, Mr. Awesome took off like he was looking for a restroom…and I think he found one…or two. We ran the bayou route which allowed for either the 4.5 miles or a little shorter if needed. All six pushed themselves hard and growth was attained. To finish it right, 15 burpees were done together at the end.

    Countoff, namerama, and a shoutout. Prayers for Aunt Julie and Osha’s wife.

    Announcements: YHC-Amnesty has the Q in the morning at the Birdcage. Tomorrow night at 1930 (7:30pm for those mathematically challenged) is the Christmas Beatdown. Who’s man enough for a double beatdown? We will meet where the Lafitte Greenway crosses near the end of the bayou (Jeff Davis Blvd). It will be DJ style, so bring your favorite workout. F2 will happen at the Bayou Beer Garden. Bring a toy for Toys for Tots, I’ll collect them for dropoff.

  • Simple Men

    “Simplicity is the ultimate form of sophistication.” – Leonardo da Vinci

    YHC had the Clown-Car today, so I knew we would have a record showing at Rock City.  13 dedicated men showed up today for the downPAINment in the Monday gloom.  There is nothing more simple that lifting/throwing rocks around.. it’s the simple things in life that make the chaos worth it.  As 530 struck, we were flag-less… maybe one will grow by the time we get back.

    DISCLAIMER

    The Thang:

    Started out with a mosey to the train tracks for the warm-up.

    COP #1 – IC: Warmup

    • 20 x SSH
    • 10 x Windmills
    • 10 x Good Mornings
    • 15 x Merkins
    • 20 x Peter Parkers

    PAX selects their friend (f.k.a. rock) for the morning, and then a quick mosey to a grass patch.

    COP #2 – IC:

    • 20 x Lion Kings (everyone was in their Rafiki Zone)
    • 20 x Wood Choppers (10 each side)

    After these, it was Snapshot for the Pax to the fence:

    • Pax line up shoulder to shoulder with generous spacing between. Squat and shot put your rock with both hands. Luckily, the Pax did not have to call 911 since our safety rep, OSHA was on the scene.  Once the six pulled up, short mosey over to the side for the following:

    COP #3 – IC:

    • 20 x Cross-over Merkins (one hand on rock, Merk, other hand on rock, Merk.. thats one)
    • 20 x Bent-Over Rows

    Mosey to the track for some Devin Hesters.

    • Two PAX of similar speed, one with a rock and a small headstart, race 100 meters. 2nd Pax attempts to run down the 1st to prevent him from reaching the endzone. Flapjack the rock, and repeato until 800 meter goal was reached.

    Mosey to the playground for one round of circuit work.

    • Station 1- Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s) – time setters
    • Station 2- People’s Chair w/ rock on fence.. Legs tired?? Throw rock over fence and retrieve it for a quick break, then back to People’s Chair.
    • Station 3- Mary time: 10 LBC’s, 10 Hello Dollys, 10 Putins, repeato

    Mosey back to the rock pile to drop friends off, and mosey to another grass patch away from the flag.  Hawg thought I forget where the flag was, but YHC wanted to try some deconstructed burpees:

    • Pax does 5 squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each. Next time, we will try 10.

    Horses back to the flag.  We finished with the Name-O-Rama, Shout-Outs, & Prayer.

    I may have been late with the Monday post, but….

    Rock City – 13 /  The Skinny – 7…. I’m just going to leave this right here.

    See everyone at the 610 Stomp tomorrow!

  • Double Your Pleasure

    Seven men and an obscene number of ducks gathered in Audubon Park. The ducks gathered to eat and poop, the men gathered to exercise.

    A short mosey to the bandstand. After the customary check for sleeping homeless people came back all clear, the PAX gathered for a warm-up COP. SSH x 20, Imperial Walkers x 20, Hipslappers (alternating hips) x 20, Mountain Climbers x 20 (mind the duck poop).

    Mosey to YHC’s ride to retrieve the 35 lb. sandbag for the sandbag Indian run. On second thought, make that two 35 lb. sandbags for the sandbags Indian run.

    Run to the first exercise station for Squats x 15 and Merkins x15 (in cadence). Back to the run. Stop half way to the fountain for the sandbag toss x 5 to the right and x 5 to the left, and one overhead press. Continue the Indian run to the fountain.

    At the fountain, dips x 20, incline merkins x 15, right leg step-ups x 15, left leg step-ups x 15 (all in cadence). Back to the run. Run for a while until Douille yells left, which causes everyone to stop and go to their left. No complaints from the YHC because 2 sandbag Indian runs are hard. Line up for some Mary. Flutter Kicks x 20, LBCs x 20, Wife Pleasers x 20 and Hello Dolly x 20 (all in cadence).

    Indian Run resumes to the flag with Rocky Top and Douille pushing the pace.  At the flag, a couple of minutes of plank-o-rama.

    Count, name-o-rama, and a prayer. Nice work fellas.

     

     

     

  • Gaude-loopy

    On the Feast of OLG in mild New Orleans December morning in the gloom,
    19 Pax, including 2 FNG, began with moseyed to the museum for
    warm-ups. SSH x 40; IW x 30; Peter Parker x 15; PlankJack x 15; Parker
    Peter x 15; Arm Circle x 40 one-way and then 40 the other way. Ended
    warm-up with 20 IW Squats.

    We moseyed to picnic shelter near lake. Inspired by RY on my first F3
    work-out, we broke out the Deck of Death. Everyone got a piece of a
    picnic bench
    Spades=Derkins
    Clubs= Dips
    Hearts=Mission Impossible Holds
    Diamonds= Floyd Meaweathers

    Went about half way through deck, then went to lake track for Indian
    Run with 10 burbees half way through and then 30 slow slow squats
    about 2/3 way through (Squats included 10-sec holds at bottom of squat
    10, 20, 25, and 30).

    Pax moseyed back to shelter to continue deck of death. Had to cut
    short to mosey. Stopped at museum for one round of People’s Chair.

    Moseyed to great lawn for Mary’s Deck of Death.

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Didn’t finish- sprinted to flag.

    Two FNGs:
    Stephen=Kim Chi
    Todd=Wolf

    Prayer:
    – mention of Our Lady of Guadalupe Feast Day, Patroness of Americas
    and the Unborn Child
    – Fr. Pedro Arrupe, SJ’s “Fall in Love” Prayer

    -Bubba

  • Double Indian Runs

    Pre-Thang

    It’s December and the temperature at 5:30am is hovering around the low to mid 50’s.  It was time to break out a long sleeve shirt today.  Shorty showed up decked out in full sweats and explained how he doesn’t do cold very well.  Somehow he just doesn’t sweat…must be nice

    Warm-Up

    Slaughter Starter – do 15 burpees around the flag

    Mosey over to the lamp posts for COP:

    • IC: Seal Jacks x 20, Monkey Humps x 15, Plank Jacks x 20, Plank Walks x 15,

    The Thang

    Pair up for a synchronized double Indian run around the track to the monkey bars.

    Circuit Training on count of first exercise:

    • 15 Cross-Fit Merikans (1st round), 15 Diamond Merikans (2nd round)
    • Pull-Ups
    • Dips
    • Smurf Jacks

    Pair up for more synchronized moseying around the track.  YHC will call out exercises (side shuffle, butt kicks, high knees, Indian Run) until reaching hole #16 golf green for some Mary.

    • IC: Pickle Pounders x 15, Russian Twists x 15, Hello Dolly x 20, LBC x 30

    Synchronized double Indian run back to the monkey bars for another round of circuit training.

    Hawg, RY, & Amnesty definitely brought the chatter doing Smurf Jacks, Monkey Humps, and Pickle Pounders – “People won’t join are cause if we just look like a bunch of men doing stupid exercises.”  Whatever, these are what YHC brings to the table because they burn.  Tool was pretty close to a swinging kick to YHC’s crotch on the monkey bar pull-ups.  That brought out a few chuckles during the pain session.

    Synchronized double Indian run back to lamp posts with a sprint to the end as the PAX makes the turn off the track.  In honor of our Denver comrade, Revelry, the PAX got into a tight circle for Circle of Man Merikans.  5 reps on each arm.

    Mosey over to the pavilion for IC Step-Ups Left x 15, Derikans x 15, Step-Ups Right x 15.  A couple of tomatoes/watermelons/whatever we call women were hanging out stretching in the Pavilion as YHC counted the cadence loudly.  YHC should have brought out the Monkey Humps here just to make a few  PAX members feel a little more awkward.

    Mosey back to flag for a quick Plank-O-Rama to finish up the Fitness portion of today’s Backblast.

    Name-O-Rama: 17 men showed up in the gloom this AM.  Roots dipped off a little early to get to work.  A few new faces from the previous couple weeks are returning on a regular basis now.  Nice to see we are still growing.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We express gratitude for helping all of us get up this morning to become better men.  As we are in the midst of the holiday season, we reflect that this is a time for giving and not receiving.  Go out into the last half of this week and try to make a positive impact on someone else’s life.  Reminder to bring a toy to next Wednesday’s DJ style evening backblast for Toys-for-Tots.

  • 610 Stomp #17 – Baker’s Half Dozen

    Six brave men gathered in the pleasantly cool gloom of City Park to get our usual Tuesday fix of running and burpees.  Hawg rolled in hot to make it an even baker’s half dozen.  After kicking around some chatter on which route we’ed take, the consensus seemed to lean towards the Moss St. route so off we went.  Once we got past the museum and near the bayou, the PAX started to spread out into a few packs (no pun intended) as we embarked on our normal 4.5 mile route.  The workout consisted of six minutes of running, then a minute of burpees and/or walking.  Rinse and repeat till done.  Not exactly rocket science but not exactly for the weak either.  T-claps to several PAX for having a brainfart and passing up the normal turnaround.  Way to get extra credit.  T-claps to Hawg and Side Effects (and maybe others?) for knocking out 15 burpees at each stop.  We all finished around the same time with a 9-10 minute-per-mile pace.  We all sealed the deal with 15 burpees at the end.

    One FNG this am who is from Florida and is a Florida Gator and Tampa Bay Bucs fan so immediately someone blurted out “Crab Legs” in reference to QB Jameis Winston’s ordeal.  Needless to say that stuck….welcome Crab Legs.

    A good workout was had by all.

    Tool

  • No Flags, One Ball

    No flags in the city or apparently in the rocky outskirts this morning. The uptown PAX instead turned their attention to a medicine ball resting in the circle. After a brief disclaimer, we moseyed to the bandstand. Luckily the intimidating, statuesque figure from last week was no where to be found so we took the stage for a COP:

    SSH x20, MC x 20, IW x20, Plank Jacks x20, Medicine Ball/ Air Push Squats 5x each w/ball, 20x w/o

    Mosey to the track for an Indian Run with ball – pass left to the row bars. Row Bars x15, Ball Lunges x5 intertwined w/ standard lunges

    Indian Run ball pass right – stop midway to foundation. #mumblechatter about the weight of the ball…seemed heavier every pass.

    COP under a street light for our most cultist looking exercise: The Jack Webb Ball Pump x5 each w/ball, 20x w/o ball. From the track it appeared five guys were praising a large black ball. Can we request a pic for the website?

    Indian Run to the foundation – pump once then pass overhead. At the foundation benches: Left leg step-up x25, Dips x20, Right leg step-up x25, Derkins x10

    Indian Run to the green – pump once then pass right

    COP #3: Russian Twist Ball Pass – 10x left, 10x right, Dying Cockroach x20, Hello Dolly x20, LBCx20

    Indian Run to monkey bar – pump three times then pass

    At monkey bar, switch to Indian Run – Hold Ball 3 count above head then pass (aka the Lloyd Dobler) back to flag.

    3min Plank-o-rama to close – standard, back, right arm up, left arm up, mission impossible

    Name-O-Rama then a close with the Serenity Prayer.