F3 New Orleans

Category: New Orleans

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • sometimes you eat the bear and sometimes the bear eats you

    The PAX gathered at the AO ….

    Standard disclaimer and mosey around the track with a left turn across Magazine St, past the Audubon Zoo sign and into the green parking lot.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, Sealjacks x16 IC (sealjacks are boring), Mountain Climbers x20 IC, 5 burpees OYO.

    Mosey across the parking lot and through the gates to the Southeast Louisiana Flood Control System (aka the levee). Line up on the path for 7’s. Catalina wine mixers at the bottom and 2 leg lunges at top. OYO.

    PAX moseyed to the molehill at the end of the fly soccer fields. Pair up. Partner 1 bear crawls over the mountain, down the other side, does 30 LBCs, then moseyed back around the mountain.  Partner 2 holds a low plank until 1 gets back.  Flapjack twice.

    Mosey to the fly playground, divide into rough groups of five to rotate through pullups, incline merks, decline merks, dips, and plankjacks.  Pullup group had the count of 10.

    Fast mosey to the labyrinth for quick Mary. Russian Twist x10 IC, Hello Dolly x10 IC, LBCs x10 IC.

    Times up.

    Mosey to the flag and one minute over.  Yankee is likely drafting the email of admonishment as YHC types.

    Count off and Name-O-Rama.  With such a large group today we missed an FNG, who stealthily invented his own name.  That would not stand, however, and our friendly canadian  was named “Bieber.”

    Announcements, intentions and close.

    Thanks to all for putting up with YHC’s fumbled organization on the exercises. The Pax ate the Bear, but the Bear ate YHC.

     

  • 610 Stomp #143

    610 Stomp #143

    T-Claps to YHC for completing the CrawfishMan Triathlon.  Can you give t-claps to yourself?  HECK YES!  However, YHC’s run time left a little to be desired.  Why is that?  The rolling hills of Bush, LA presented quite a challenge.  There was a need to do some hill work at the 610 Stomp.  While we’re at it, let’s get back to the 6-10 meaning of the 610 Stomp.

    The Thang

    • West to Marconi, North to Zachary Taylor, East to Golf Dr, South to the Jogging Track, East to Wisner, North to Zachary Taylor, U Turn back to pass Pan-Am to Golf Dr, South to baseball/palm dr, around the Practise Track to the Flag.  This forms a 3.3mish Figure 8 with 4 “hills”.
    • Stop running every 6 minutes for 10 burpees

    Mary

    • LBC x 25
    • Hola Rosalita x 25
    • American Hammer x 25
    • Plank :30
    • Right Plank :30
    • Left Plank :30
    • Catalina Wine Mixers x 5….wait, that’s a plank walk. Okay, now Catalina Wine Mixers

    Countaroma, Nameorama, Annoucements, Intentions

    Announcements – NOTC Summer Series June 2; Murph challenge at Rock City

    Moleskin- Glad to have 2 PAX from F3 Metro, the Mothership. T-Claps to those guys for resodding the field where F3 was started

    Thank you for the opportunity to lead,

    Da Parish

  • Hold’m

    1st off – sorry for the delayed BB Post –

    Warm-Up:

    All in Cadence

    Michael Phelps x 16

    SSH x 25

    Peter Parker x 16

    Parker Peters x 16

    Shoulder Taps x 16

    Hill Billy x 20

     

    Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!

    Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead.  Solid work and the earlier finishers were tempted but held on the rocks!

    Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 –  Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track.  Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer.  This was done 4 times until 1 mile had been accomplished.  No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress.  Keep pushing yourself!

    Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.

    Tipping bird 4 count x 10 each leg.

    Rock swing – core engaged from waist to overhead position x 20

    Sitting leg press outward while overhead press x 16

     

    Return rocks to the pile – head back to flag.

    Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!

     

     

     

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • Here’s Johnny!

    YHS is back! Excited to be free of the mesh restrictions I was ready to join the Pax and get back on it. When the Q decided to Fartsack it, an FNG at the flag, YHS was ready roll, we needed a TYHAC!

    Warm up of SSH X 21, Peter Parker x 21, Mountain Climber x21, and Forward and Reverse Arm Circles

    Mosey to row bars:

    Pax broke into 4 groups doing lunges, low slow squates, monkey humpers, with Rows as count of 15.

    Mosey to a nice glade were we did Jack Webbs 1:2 reaching 11 Mericans

    Two column Indian Run to the benches
    RLS x21, Dips x 21, LLS x21, Dips x21, RLPU x 21, LLPU x11

    Back to the track where we lunged for 2 running men, sprinted for 2, lunged one more and sprint to Circle of Mary T-Box where an unglorious combination of Holly Dolly x10, Pickle Pounders x10, Box Cutters x10 and LBCs x10

    Best effort mosey to the Pull Up bars for a max effort on the bars then on to the circle to arrive at precisely 6:15

    We had an FNG who had been EH’d by NipTuck who was supposed to Q but has now taken the title as Queen of the FartSack! I couldn’t find the right lexicon for this but Peppa pointed out this was Blue Falcon moment for sure!

    Until he introduced himself, TYHAC was to be his name but the FNG announced his birth name as Raoul. This brought back a rush of vivid memories of the 1982 movie Eating Raoul, where a couple kills swingers to get a downpayment on their house. So Raoul is now known as Swinger amongst us.

  • Ev’ry man a king

    YHC is also the much belated. And yes, I’m writing this while fartsacking the Skinny.

    On May 12, 2018 the PAX gathered at Audubon Park to clown car out to Elmwood for the Huey P. Long Bridge 5K.  Uptown PAX don’t travel well so we like strength in numbers. T claps to Tinkles for driving.

    After collecting our race bibs, doing a warm up jog, and getting buzzed by a drone filming the events, the runners were ready. It was hot and 1300+ runners pressed in. Mulligan, Tinkles and El Guapo moved to the front where they could position to lead the scrum.  The gun sounded and we were off.  A quick mosey through the Elmwood office park and then up.

    “The Huey P. Long is a cantilevered steel through truss bridge that carries a two-track railroad line over the Mississippi River at mile 106.1 with three lanes of US 90 on each side of the central tracks…. In 2014, a writer in The New Yorker described the bridge as “a structure so vaulting and high that it seems to extend from one white, towering Gulf Coast cloud to the next.” Thank you Wikipedia.

    And so we reached for the clouds.

    Cashbar kept a brutal pace charging up the hill and YHC had to skip taking landscape photos from the top. At the finish line in Bridge City, we reassembled. Mulligan and Guapo had won their respective divisions and the entire PAX finished in 30’47”.  YHC was the six. We collected our t-shirts and jambalaya and took the shuttle bus back to Elmwood.

    Glad to run this one with the F3 Pax and my 2.0.

     

    #GeauxOverIt

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • 21 Strong

    After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.  However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.  YHC could not let my F3 brothers down.

    YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.

    With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.  The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.  Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.  So, circle up on the Great Lawn, but we wouldn’t be here long…..

    Warmup
    SSH IC x 31
    Hillbilly’s IC x 20
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
    First Evolution – 5 Burpees OYO upon returning to baseline each time.
    Second Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
    Third Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
    Fourth Evolution – No exercises, just sprint to each line and back retrieving the cones.

    Mosey to trees near NOMA
    Line up at the first tree, and bear crawl to third tree. Lunges IC x 10
    Bear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
    Circle Up for Jack Webb
    1 merkin, 2 air presses
    2 merkin, 4 air presses
    You get the idea
    10 merkins, 20 air presses
    Kong walk from fifth tree back to third tree, Squats IC x 10
    Duck walk from third tree back to first tree, Monkey Humpers IC x 20

    Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
    RL Step Ups IC x 20
    Freak nasties IC x 20
    LL Step Ups IC x 20

    Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
    Pax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
    Mosey back near the standing water that continued to call to Rudy for “The Suck”

    Three minutes of the following exercise over and over again
    7 SSH
    7 Merkins
    7 Squat Jumps
    The Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
    YHC lost count, so not sure how many rounds were completed.

    Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!

    COT

    Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.

    NMM

    T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
    It was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
    T-Claps to Woz for leading the bible study at 8:15 post coffeeteria.

    YHC intended to create a beatdown to recognize Armed Forces Day.  The 5 of each exercise in the suicides represented the 5 branches of our great military.  Thanks to all who serve and to our veterans.

    Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.

    SYITG

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.