F3 New Orleans

Category: New Orleans

  • Simple But Effective – from Rudy

    So said the long-lost Hawg in a return to the Gloom. HIGH PRAISE from him, the man who taught me that its ok to spend 45 minutes standing in one place with a rock. This morning 8 PAX followed along while we spent approximately 40 minutes standing (or sitting) in one place.

    The Thang
    3 Rounds of 10 exercises – 45 seconds AMRAP, 15 second rest/transition. All done with Rocks
    * Squats
    * Shoulder Press
    * Curls
    * Rows
    * Big Boy Situps
    * Flutter Kicks
    * Bench Press
    * Wife Pleasers
    * Lunge (no rock – ensure we get the knee to the ground)
    * Thrusters

    In between rounds, we did a quick Indian Run for recovery. Almost ran a few runners off the path.

    COT: YHC offered a very personal thought and observation, greeted with the childish snickers of a bunch of 6th grade level PAX with the brain power of Beavis and Butthead. But seriously – YHC loves these PAX and greatly appreciates the support they always provide, including offering heartfelt support while also always reminding each of us that its ok to laugh with ourselves and at ourselves.

    Playlist had a mix of eras (70s through current), but Spotify seemed to lean heavily into the 70s/80s rock part of it.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Early Bird at the Goldmine – from Fracsac

    The early bird test AO at Lasalle on Tuesday at 0500 continued with YHC stepping up with War Eagle and Pinewood posting to see what was in store.
    With the speaker belting out a playlist far better than anything Bolt could produce, the disclaimer was given and it was off to the warmup pad.

    Quick mosey to the truck for some toys

    First Thang – Stations

    Kettle Bell Swing 50#
    Sand Bag Squat 60#
    100 m run with 3 burpees (timer)

    2 rounds

    Substitute battle ropes for Kettle Bell and go 2 more rounds

    Last Thang

    1 burpee at each light pole as we work around the GoldMine. With time becoming a factor, change to every other light.

    Made it back to the flag right on time

    COT

    Can’t make a workout because you have to get the kids to school? Need to get to work early? Want to spend more time at coffeteria? Whatever tickles your fancy, the early bird Tuesday AO might work for you!

    SYITG

  • Welcome 56 – from Heisenberg

    Warm-Up (In Cadence, IC):
    • Grass Grabbers x 10
    • Abe Vigoda x 10
    • Imperial Walkers x 15
    • SSH x 56
    • Arm Circles x 15
    Deep Sea Diver:
    • Start at the top of NOMA
    • Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
    • Completed one extra round to total 56
    Crab Walk:
    • Around the NOMA fountain
    Frisbee Run to the Singing Oak:
    • Used one regular frisbee and three puck-sized disks
    • No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
    Motivator at the Singing Oak:
    • Begin with 10 deconstructed SSH
    • Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
    Return to NOMA:
    • Used frisbees, no burpees for drops
    The Wapner:
    • 3 rounds of 8-Count Body Builders IC
    • This was my first time leading the legendary Wapner
    3 Sunday Mornings
    COT – Prayer for Frac’s mom and all moms.

  • Don’t be the Laughing Stock – from Architect

    Disclaimer, Warm-Ups, and Rock Selections

    Q encouraged PAX to challenge themselves with their rock selection, much respect for those that did.

    10 mins of HSKT Merkins and Thrusters (Head taps, Shoulder Taps, Knee taps, Toe taps with a merkin between each). A throw back to a favorite childhood song. 10 Thrusters between each set for good measure.

    PAX Partnered up for Wall Sits/Gym laps for 5 rounds, then Bear Crawls/Planks for 3 rounds.

    Concluded with COT and much gratitude for the support of all PAX in attendance.

    What do you get when you boil the funny bone….

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • Return of the Forty – from Rudy

    Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.

    Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.

    The Thang: The 40

    10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.

    40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.

    * Merkins
    * BBSU
    * Squats
    * Carolina Dry Docks
    * Dr. W
    * Lunges
    * Floyd Mayweather
    * American Hammer
    * Monkey Humpers
    * Burpees

    Back to the flag a few mins late for COT

    Random Thoughts:

    Great to see 15 Pax in the gloom!!

    Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!

    Monkey Humpers followed by a run over the levee. Quads feel that.

    High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.

    Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.

    Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!

    Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.

    Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.

    Notable in their absence were Triple Shift and Snooze.

  • Tampico’s got them $15 drinks – from Cardinal

    As Big and Rich famously sang, “We’re coming to Morgan Cit-ay!” So we decided to put a little ting in our tang tang and make the trip to see what Cardinal has been up to on his rucks. Smooth operator arrived in his truck with the glow of having two new batteries installed.

    Cardinal set the pace and it was brisk. He ignored Maneater’s comments about the how fast we were going and possibly sped up. And only Cardinal knew where we were at any given time; it just felt like we were right in the middle of everywhere.

    The city is certainly taking a victory lap for Vernon Norwood, but who could blame them.
    Early on we made it to a levee that had a nice paved path. This led us to one of the City’s main throughfares, flanked by a hospital and a Wal Mart. We were then instructed to go to Thibodaux if we needed hospitals or Wal Marts, even though we were right there.

    Next was a donut shop and coffee shop. It felt like the olfactory version of Odysseus passing the sirens, and if one of us would have suggested to stop I think it would have happened. Way to stay strong guys!

    Then the high school football stadium. Cardinal is actively manicuring his friend list to include someone with the authority to allow him access to this stadium. Maneater is ok if that process takes a while.

    At this point it felt like we were several miles away from Holy Cross. Then suddenly it was like the ending of Usual Suspects plus The Sixth Sense put together as we rounded a corner and Holy Cross was in view. Cardinal had us finishing up right at 6, wrapping up a challenging but pleasantly “cool” morning that we were going to assume was several degrees cooler than Thibodaux.

    We’re going to do our best to fly higher than a jet airliner to Morgan City in a few weeks to see what else Cardinal has up his sleeve!

    SYITG,
    Honeysuckle

  • The Rusty Q – from Space Cowboy

    After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today’s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections.

    Warmup
    Slow squats x10
    Abe Slogodas x10
    Forward Arm Circles x 10
    Backwards Arm Circles x 10
    Seal Claps x 10
    Hillbillies x 10

    The Thang

    Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.

    1 burpee every other light pole (104 light poles in total or 52 burpees)
    In between every other light pole, we did a mix of light jog and lunges
    At certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
    At JPAX, we did lunges and backpedal up/down the ramp, step-ups x 20, and 3 sets of dips x10.

    Back to flag. COT. Glad to be back.