F3 New Orleans

Category: New Orleans

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • Eyes on the Road! Ya Merkin Maniac!

    So on a beautiful Monday morning, YHC moseyed up to the AO and noticed no water anywhere around!  It’s been awhile since we haven’t had the sweet aroma of ducks@#t surrounding us in our beatdowns.  Maybe this is a good sign…  After disclaimer we moseyed to open field on the Calhoun side of the park for:

    Warm Up

    • Forward Arm Circles X 20 IC
    • Imperial Walkers X 20 IC
    • Reverse Arm Circles X 20 IC
    • Hillbillies X 20 IC

    Next we moseyed to Row Fitness Area

    Split into 5 Groups

    • Group 1 Catalina Wine-Mixers X 10 as the Count
    • Peter Parkers
    • Lunges
    • Parker Peters
    • Rows

    Next we…Double-backed, WHAT?, surely we were going to make the Audubon loop it’s a Monday after all.  Those PAX don’t know YHC and his general distaste of running; body-weight exercises is my JAM.  So back to the Shelter!  Through the normal shortcut route hugging the lagoon which apparently is now a construction area.  Careful running through this Men at Work zone PAX.  Can I interest anyone in a Vegamite sandwich?  Maybe after the beat down.  Think about it…

    Anyway, we finally hit our destination after much ducking and diving, but no diving ducks too dry for them.  Did I mention I like body-weight exercises?  Specifically merkins, so MERKIN MANIA it is:

    8 different merkins all done 5 count OYO as fast as you can.  On the menu:

    • Diamond Merkins
    • Merkins (the classic, it never goes out of style)
    • Staggered Merks Right
    • Staggered Merks Left
    • Wide-Arm Merks
    • Crucible Merks (these were fun)
    • Hand-Release Merks
    • Tempo Merks (why did I save these for last?)

    Next up at the Shelter, let’s get some leg work in PAX:

    • Right Leg Power Ups X15 IC
    • Dips X15 IC (Wait Dips aren’t leg work, just go with it)
    • Left Leg Power Ups X15 IC
    • Dips X 15 IC (Again?)
    • Right Leg Bulgarian Split Squats X 15 IC
    • Left Leg Bulgarian Split Squats X15 IC

    Now we’re feeling good, so let’s mosey to…the Bandstand.  That was quick!  Let’s do some 11’s.  Grab a wall, step, another PAX’s shoulders for Mike Tyson’s on the lagoon side of the bandstand starting at 10 count then up and over the bandstand and run to the first light for 1 Monkey Humper.  Run back to the lagoon side for it all to start again decreasing/increasing.  You know the drill PAX!  For those who might be wondering, a Mike Tyson is you start in a merkin position with feet against a wall or step, you squat back as first move of exercise back to merkin position and then complete a merkin.  That’s one.  Those were fun, are we seeing a merkin theme here?

    Surely we’re done, we can see the Flag (or where the Flag should be) from here?  Well, we have 3 minutes left so let’s mosey to an open field, which used to be an open pond not that long ago, for one last CoP.  Let’s do Febreze!  A new one for me, here’s how it works.  Kinda like an AB version of Jack Webb with way more Air Presses.  PAX starts with 1 Big Boy Situp and then at the top of that sit up, hold feet up six inches and do 10 Air presses.  Back down for 2 Big Boy Situps and 20 Air Presses holding those feet up the whole time.  PAX made it up to 4 Big Boy Situps and 40 Air Presses until our time was up.  Great job PAX!

    Mosey back to Flag for:

    Seaman and his new dog!  We missed you at the beat down Seaman, but happy to see you and meet your new friend.

    Count-Off

    Name-O-Rama, we had one FNG who is an artist that paints scenes of live music shows.  Think Frenchy.  What a cool gig!  After much mumblechatter, Splatter is the name.  Welcome to the PAX, Splatter!  And thanks to Brown Bag for EHing.

    Announcements

    Intentions

    Prayer

    Thanks to all the PAX for letting me lead today.  It’s truly an honor!

  • 86 Don’t Count

    Balmy spring morning at Audubon park, birds were singing and squirrels were chirping….

    Start off with the disclaimer of me not being any kind of professional and that I don’t count.  Then a mosey to the right on the track to the first running man, painted on the track, then we preformed the following:

    1-5 running men 5, 4, 3, 2, 1 burpees

    6-10 running men 5, 4, 3, 2, 1 low slow jumping squats

    11-15 running men 50, 40, 30, 20, 10 lbcs

    16-20 running men jack webs 10, 8, 6, 4, 2

    21-25 running men Nolan Ryans 5, 4, 3, 2, 1 (each side)

    Then mosey to the benches dividing into 4 groups of 5:

    Group 1 20 count derkins (the count)

    Group 2 alternating step ups

    Group 3 dips

    Group 4 decline shoulder taps

    Prisoner run to the water fountain then performed:

    Global warming holding a squat position as the circle does 5 burpees

    Indian run to the pull up bars and divided into 4 groups of 5:

    Group 1 10 pull ups (the count)

    Group 2 jumping lunges

    Group 3 crossfit merkins

    Group 4 lbts

    Fast mosey to the flag and 5 additional burpees for RY, who requested them.

    Count off, name-o-rama and prayer.

     

    Thank you for letting me Q and putting up with my inability to count,

     

    86

     

     

  • CCC Training

    5 PAX gathered at Roosevelt Mall around a real shovel flag, for a final CCC Training run.  Alas, 2 of the PAX won’t be running on Saturday – but the other 3 (Bongo, Cowbell and Smooth) will be representing the 610 Stomp crew on Saturday.  Good luck to the whole F3 nation!

    Usual running route: Down the Bayou and back at your pace, be back by 6:10 for some 610 Stomp Mary.  Not surprisingly, Smooth led the way.  Hung back for some good F2 with the rest of us – then bolted to make it to the Overpass.  The rest of us got in between 4 and 5 miles.  Enjoy the cool weather running, I don’t think we’ll have this much longer.

    Finish up with a round of Mary

    • LBC x25
    • Flutter Kick x25
    • Dolly x25
    • Peter Parker x25

    Circle up for a count-off, Name-o-rama.  Intentions, remember those who are sick and ailing.  Blessings on all of the F3 men, and all participants, in the upcoming CCC race.  Run fast, run safe!

  • 11s or 12s. I can’t remember

    Happy Monday – 7 PAX started the week off right with an early Monday post at Rock City. Tool was apparently still recovering from a weekend of Hogging for a Great Cause, so had handed the Q to YHC.  5:30 on the dot, time to get the show on the road. Disclaimer and off down the gloomy track towards the rocks.

    Warm Up: The usual, at least kind-a

    • SSH x25
    • BAM.  Abacus rolls in hot.  Take that, Tool.  That’s a #HIM, showing up on Monday after HfC.
    • Slow Windmills x10
    • IW x24 (YHC was confused on count.  An omen of what was yet to come, I suppose)

    Go grab a rock.  Any rock.  Triple Shift – you’ve been challenged.  I don’t know where Mahatma found that thing.  But it was RIDICULOUS.

    Bring your friend to the tree line.  Peter Parker x25 (didn’t think I’d forget plank stuff, did you?)

    11s: You know what YHC thinks of with the number 11?  Yup, Notre Dame National Championships (and yes, I am painfully aware that none are within the last 30 years.  But there’s always next year.)  So lets do some 11s.

    • Merkins on the far side
    • Curls on the near side
    • “Let’s get it, Baby” says Marlin.  “Go” says YHC.

    OK, YHC forgot how to add up to 11.  Something that shouldn’t be that hard, but seemed perplexing to me.  But fortunately, the heckling of Walleye and Rev Sox straightened out the PAX and got us started correctly.

    OK, YHC also forgot to tell people to BRING THE ROCK WITH YOU.  Several PAX grumbled as they returned to the starting line.  But finally, we were off – Back and forth.

    Plank for the 6, with some Parker Peter IC.

    11s: You know what else YHC saw with the number 11 yesterday?  ND Women’s Lacrosse upset #1 Syracuse 11-10.  So lets do another round of 11s.

    • Squat Jumps on the far side
    • Lunges on the near side
    • Rocks in the middle.  11 shoulder presses each time you run past your friend.
    • Halfway through, a Q-dible: change to 11 rows each time you run past your friend.

    Plank for the 6, with some MC IC.

    Mary: Circle up for a few mins of Mary

    • LBC x25
    • Flutter Kick x25
    • Penguin x25

    Return the rocks and mosey back to the flag.

    At the flag, when given the choice – Bogey selected that we close with 11 burpees.  So 11 burpees it is.

    Finish with Count-off, Name-o-Rama.  Quality group of gentlemen I’m proud to start the week off right with. Props to Hand-Grenada who has jumped into Pontiff F3 with both feet, quickly becoming a regular at Rock City and The Uptowner.

    Finish with our intentions (especially those who are sick and undergoing surgery), and a prayer for the graces of God to be with us today.

  • Minute Merkins are Harder Than I Thought

    A Pax of 6 arrived at the Uptowner for a morning of exercise without running. The usual disclaimer and off we go. The plan for today was Tabata with 60 seconds of exercise, and 10 seconds of rest. As it turns out, 60 seconds of exercise is harder than I thought.

    Warm-up COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles 20 Forward, 20 Backward
    Mountain Climbers x 20 IC

    We mosey 20 feet for the first Tabata:
    Merkins for 60 seconds, focus on form
    WWII Sit Ups for 60 seconds
    Planks for 60 seconds
    Squats for 60 seconds
    3 rounds total

    Grab a rock, a big rock
    Chest press for 60 seconds. At this point, I conceded that 60 seconds is a long time. So we went back to In Cadence.
    Curls x 10 IC
    Rows x 10 IC
    Repeat for 3 rounds.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter Kicks x 20 IC
    American Hammer x 20 IC
    Crunchy Frogs x 20 IC
    Dying Cockroach x 20 IC
    Box Cutters x 20 IC

    We returned our rocks, and had just enough time for more exercise with a smaller rock.
    Biceps curls into shoulder press x 20 IC.

    Final circle for count-off, name-o-rama, announcements, intentions, and a prayer. Thank you for letting me lead.

    Walleye

  • Slow & Steady Up The Mountain

    “It is not the mountain we conquer but ourselves.” – Sir Edmund Percival Hillary

    12 men were ready to go at 5:30. After a brief stop on the lush Loyola grass, 10 MCs & 10 MCMs, we headed to the base of the mountain:

    Two Line Indian Run to the 3rd level – nice of El Wire, YSR & Yank to join us – followed by 10 MCM (3rd floor)

    SSH Jumps up the mountain followed by 10 Burpees

    Lunge Indian Run then 10 MCMs (4th floor)

    Plank Broad Jumps then 10 Burpees

    Slalom Al Gores then 10 MCMs (5th Floor)

    Indian Run Bear Crawls while LBCing then 10 Burpees

    Slalom Al Gores then 10 MCMs (6th Floor)

    Indian Run Backwards Crab Walks

    Lastly after a quick peek at the skyline we finished with 10 Burpees (top floor)

    2 minutes to spare, down the stairs and back to the flag

    Count-off, name-o-rama & some brief thanks

    Good times…

     

  • Cooler (and possibly better) than Rudy

    Q list had Rudy scheduled for this Monday and YHC for the next, but that date was looking iffy.  After working a trade over the weekend, it meant YHC would be leading Rock City sooner than later.  Knowing it would be hard to deliver a beatdown that tops Rudy’s iconic Fighting Irish themed workout of years past or the recent 40’s on the levee, YHC brainstormed up a few ways to appease the PAX that were expecting their favorite ND alum instead.  Here’s what we did:

    Mosey to the usual area for a warm-up COP:

    • IW x25
    • Abe Vig x10
    • Arm Circles x10
    • Burpees x5
    • Burpees x5
    • Burpess x5
    • Burpees x10 #crowdpleaser

    Grab a rock good for curling, hold it overhead, and meander over to the track/field for COP #2 to work on the guns:

    • Curls x15
    • Rows x15
    • LS Squat x20
    • Curls x12
    • Press x12

    Partner up along the back of the end zone for 3 rounds of:

    • Partner 1 runs to opposite endzone, knocks out 5 Burpees, and runs back (Timer) while
    • Partner 2 cranks out x10 Curls, x20 LBC, x10 Curls, x20 LBC,…..

    T-claps to Abacus for the burst of speed on the final run!  #beastmode

    Next up would be yet another crowd pleasing circuit, hopefully way better than whatever Rudy had in store.  Here we circled up for (2) 3 minute rounds of “The Suck” which consisted of as many rounds as possible of SSH x6, Merkin x6, Squat Jumps x6, rinse and repeat for 3 minutes, calling out your count after each round.  Despite the one minute break between rounds, the grumbling never really subsided.  Once done there seemed to be a harmonious feeling of accomplishment.  T-claps to the PAX for pushing hard.

    Grab your rock and start heading back to base, knocking out shoulder presses along the way.  Circle up for one last COP:

    • Flutter Kicks holding rock x20
    • Penguins x20
    • Wife Pleasers x20
    • Curls x15

    Head back to the rock pile but first, SUDDEN CHANGE – Shoulder Press x10.

    Mosey back to the flag with one minute left for some hip flexor stretching.

    COT to seal the deal.

    Hopefully the PAX enjoyed this more than the Hamlet themed stuff Rudy probably would have subjected everyone to.

    Thanks for letting me lead,

    Tool

    P.S. – I had to pick on Rudy since he heckled me for the untimely backblast

     

     

     

     

  • Spring is in the air

    5 men gathered in the gloom to start their day off right with the commitment to improve. YHC has noticed that recent Q’s have been making F3 beatdowns more challenging, and YHC could only hope that he would be able to continue the trend.
    The clock hit 0530, time to give a disclaimer, then mosey to the track for:

    Warmup

    SSH IC x 31
    Abe Vigodas IC x 10
    Imperial Squat Walkers IC x 15

    Bataan Death March
    Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.
    Continue one lap of regular Indian Run, just because we can.

    COP – Johnny Cash (Ring of Fire) #1

    Muster on the matted area inside the track and circle up.
    Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 5 revolutions.
    Back to the track for:

    4 Corners!

    Corner 1 – Bobby Hurley’s IC x 10. Run to next corner.
    Corner 2 – Catalina Wine Mixer IC x 10. Run to next corner.
    Corner 3 – Iron Mike’s aka jump lunges IC x 10. Run to next corner.
    Corner 4 – merkins IC 4 count x 10. Run to matted area.

    COP – Johnny Cash (Ring of Fire) #2

    Muster once again on the matted area inside the track and circle up.
    Pax does continuous monkey humpers, one Pax does 1 burpee then says next, sending the fire clockwise in the ring. Each Pax did 10 Burpees and a lot of monkey humpers!

    Mosey to the Foundry

    Five Stations:

    Station 1 – pull-ups AMRAP
    Station 2 – Dips AMRAP
    Station 3 – Box Jumps AMRAP
    Station 4 – jumping back and forth over the green snake AMRAP
    Station 5 – run to track, 5 Burpees and run back – Timer
    Rinse and Repeat

    The Pax completed 2 revolutions, and it was time to mosey back to the flag.

    COT
    Count off and Name-O-Rama, intentions and closed with a prayer.
    Thanks for posting with me today, and way to kill it in the gloom this morning!

  • 610 Stomp: Through the Woods and up the Mountain

    6 F3 vets gathered around an actual flag on this perfectly gloomy morning.

    DISCLAIMER

    YHC was feeling like a throwback was due to mix things up a bit.

    The route:
    Go under 610 and take a left, past the dog park and cross harrison ave. (~1.5 miles)
    enter the woods of greater New Orleans, follow the trail (and Hawg) til we reach the highest land elevation in the city, just behind the rocky mountains in total feet. (~.5 miles)

    Once at the top, conveniently, there was a perfect ledge for #ISI. 2 minutes of Rocky Balboa’s.

    Head back to the flag (~2 miles) with 5 minutes to spare.

    30 X LBC
    20 X American Hammer
    20 X Crunchy Frog (RIP Shorty)
    20 X Penguin
    10 X J-Lo (RIP Amnesty)

    Finished with COT.

    Thanks for letting me lead!
    Cowbell