F3 New Orleans

Category: New Orleans

  • This is Bullshit

    A sweet 16 slumped into the gloom this AM to ascend Wolfpack Mountain.

    After saying the words at the beginning that we’re always supposed to say… a quick mosey over to the front lawn of Tulane…

    • Line up for SSH x 20
    • Bear Crawl to first oak tree
    • Up on feet for Imperial Walker Squats x 20
    • Crab Walk to next oak tree
    • Mountain Climbers x 25

    Mosey over to the base of the Mountain…

    • Partner up
      • PAX 1 executes 15 Burpees while PAX 2 does a Wall Sit. Then, switch.
      • Rinse and repeat with 10 Burpees
      • Rinse and repeat with 5 Burpees

    Mosey up the stairs, almost to the peak of the Mountain, stopping on floor 6 at the base of the ramp…

    • Partner up for Dora 1-2-3
      • Running heads up ramp and taps wall at top before heading back down
    • Jumping Lunges x 100
    • Merkins x 200 (it was during this set that Amnesty glanced over at me to say, “This is bullshit”)
    • Russian Twists x 300

    Line up 1/4 of the way up the ramp…

    • In honor of Reverend, Reverse Bear Crawl up to top of ramp

    Mosey to peak of the Mountain…

    • Get in groups of 3
    • Partner Leg Push-Downs x 25 while 3rd PAX executes LBC’s
    • Cycle each PAX through once

    Mosey down the Mountain and to the Flag. Count-off, Name-o-rama, announcements, and Ball o’ man.

    I hope you all will think of me today and tomorrow when a bout of soreness kicks in. But I ultimately hope your M’s will think of me two days from now when you’ve recovered and feel like you can do anything, for any amount of time.

     

  • Plunging…

    Yep, another morning at the pool.  Like Dori said, “Just keep swimming…”

    And for a special treat:  Yes, JV did have his speedo on under that comfy terrycloth rob.  Oh Joy!!!  Naturally, we were all jealous.

    The Thing:  Swim 100m for a warmup, then try to swim continuously shorter breaks.  Exhausted and refreshed at the same time….  See you next Thursday.

  • Pikes Peak Downpainment

    After driving for 2 days with my family from New Orleans to Colorado Springs, I was stiff as a board and feeling discouraged that I couldn’t add any workouts to my New Year’s Resolution.  I was lamenting the fact that I would be putting a big goose egg this week in the spreadsheet as the PAX would be fading out of sight.

    Then I had a crazy idea, I’ll try to EH (Emotional Headlock) some other men at the HSLDA Homeschool Conference and have an F3 workout here.  Would that really work?  These men are with their families, they’re on vacation, presenting and/or looking to grow in knowledge. Seriously, would they REALLY want a beatdown at 6300 ft above sea level and at 6:00 am MST?  The only way to find out is to start doing the Dancing Idiot.  As I perform my EH routine for the men during the breaks,  and I get a bunch of polite no’s, strange looks and some maybes. As the day winds down, I’m hopeful but not confident for tomorrow morning.

    5:40 am rolls around and I get a text that someone will join me, Woohoo!  At least I’m not going to be alone, I get dressed quickly and head toward the lobby and see other men.   Another text pops up that two (2) other men were waiting for me in the fitness center, I had to run and get them because Airborne didn’t pay attention to my instructions to meet up in the lobby.  WOW, 5 FNGs! I’m extremely humbled!

    We proceed outside and I give the disclaimer and then mosey to the Tennis courts.

     

    WARM UP

    As you would expect, I had to give quite a few instructions and descriptions.

    30 x Side Straddle Hop IC (In Cadence)

    30 x Copperhead Squats IC

    15 x Abe Vigoda a.k.a Windmills IC

    10 x Arm Circles (Front and Back) IC

    10 Burpees OYO (On your own)

    25 x Plank Jacks IC

    25 x Floyd Mayweathers

     

    THE THANG

    We mosey just a short distance to a highway embankment (like a levee) and proceed to do a Dora 1-2-3

    We partnered up and PAX 1 (timer)would run up the embankment and then back down while PAX 2 would perform the exercise.

    The exercises were 100 burpees, 200 air squats (made a quick change from Merkins (push-ups) and 300 LBCs (little baby crunches).

    The altitude was extremely hard for YHC (your humble correspondent) since I live 3 feet below sea level.  Embrace the SUCK!

     

    COOL DOWN

    After we finished the DORA we moseyed back to the tennis courts to complete our workout with 6 minutes of mary.

    25 x Flutter Kicks IC

    25 x Hello Dollys IC

    20 x Dying Cockroaches IC

    20 x Freddy Mercurys IC

    10 Burpees OYO

     

    COT – CIRCLE OF TRUST

    Countoff, Namerama and the Ball of Man (BOM).

    What a privilege to lead today!  Words cannot adequately express how humbled and honored I am that these five FNGs (Friendly New Guys) would get up in the Gloom and trust me with their time and health.  We gave a huge shout out to our Creator and Chief to help us be better leaders for our wives, for our children and for our homeschool communities.  Special requests for Doc Titan to be a better servant leader to his M (Mrs.).  Thank you, Lord!

     

     

  • BAM! Abnormal Squats! What’s Abmornal MAB?

    A thin PAX for this glorious morning.  Holding out for Shorty’s Ultimate manana?  So after a non-disclaimer disclaimer, the PAX got some not-so-big ROX to jump into The Thang:

    BAM:

    • Burpees (15 OYO)
    • Abe Vagodas (15 IC)
    • Monkey Humpers (30 IC)

    ABNORMAL (as in AB-normal):

    • American Hammer (30 IC)
    • Big Boy Boulders (30 IC): big boy situps with ROX extended overhead
    • N (30 IC): YHC can’t remember what these were, other than some core exercise
    • Outlaws (30 IC): on your sixes, making Os with straight legs (15 each direction)
    • Reverse Crunches (30 IC)
    • Mission Impossible (1 minute)
    • American Hammer (30 IC)
    • LBCs (30 IC)

    SQUATS:

    • Squats (30 IC)
    • Quadraphilia (30 IC): pulses in a low squat
    • Ulna extensions (30 IC): lift ROX from nape of neck to overhead
    • Alternating Lunges (30 IC)
    • Toe touches (one minute to stretch with straight legs slowly to the toes)
    • Slow Squats (30 IC)

    ABMORNAL (sorry, YHC doesn’t always spel good):

    • American Hammer (20 IC)
    • Big Boy Boulders (20 IC)
    • Mission Impossible (40 seconds)
    • Overhead Press (20 IC)
    • Reverse Crunches (20 IC)
    • Nowheres (on sixes and lift legs straight for 40 seconds)
    • American Hammer (20 IC)
    • LBFCs (20 IC): flutter kicks with crunches

    MAB:

    • Monkey Humpers (30 IC)
    • Abe Vagodas (15 IC)
    • Burpees: 10 OYO every minute for five minutes

    Tada, that was it.  Moleskin: LBFCs hurt like the Bejezus, a good new DownPainMent the PAX discovered.

    Countoff, Name-O-Rama, Announcements, and COT.  Bless all the recent hurricane victims.  JV

     

  • ISO Suck

    Taking some advice from the Northshore’s Turbo regarding this months ISI Challenge, YHC sent out a mission today for 5 sets of 1 minute Al Gore and 1 minute Mission Impossible.  When Amnesty texted me this morning that the hammy was going to keep him from his scheduled Q, I decided to work in the ISI challenge as a substitue – with one minor enhancement.

    Warm-up

    The first thing we had to do was mosey to the Foundry, which may be half a mile.  Rudy was obviously itching to get out and run.  For one, he showed up on a Wednesday.  For two, he took off for the Foundry like a bat out of hell.  During his hiatus he must have forgotten our motto of “No Man Left Behind,” as he proceeded to break that rule x 6.

    Once we got to the Foundry, we proceeded with some standard warm-up fare.  YHC tried to structure it so we were getting into plank and back up every other exercise.  I figure people like that.  I also switched to a Red Bull cadence after 10 reps of most exercises.  This sufficiently worried the pax when I started doing windmills (aka Hammy Poppers)

    • SSH (IC) x 25
    • Mountain Climbers (IC) x 25
    • Imperial Walkers (IC) x 25
    • Peter Parkers (IC) x 25
    • Hammy Poppers (in honor of our fallen Q and IC) x 10
    • Parker Peters (IC) x 25
    • Squats (IC) x 10 followed by Squat Pulses (IC) x 20
    • Plank Jacks (IC) x 25

    ISO Suckfest

    Each set consisted of 1 minute of Al Gore, 1 minute of Mission Impossible, and 1 minute of Bernie Sanders (90 degree pull-up hold – hang in there as long as you can.)  There were 15 seconds between exercises for transitioning.  We did 5 sets.

    From there we took the long way back to the track and did 1 bear crawl across the field (a little over 50 yards).  We finished our short time at the track with 15 burpees and headed back to the flag (on time mind you), where we enjoyed a COT.

    Moleskin

    • Normally when you bear crawl a long distance you inevitably have a few guys getting up several yards short of the end and walking the last bit.  Not today.  These men saw the bear crawl all the way through.  Very impressed with our group today.
    • I’m used to a lot of noise like grunting and heavy breathing, etc.  As you may have noticed, JV has been to over 200 workouts this year.  However, JV is a Birdcage man, so he was no where near the Foundry.  T-claps to the Pax for pushing through even when it meant making some noise to get it done.
    •  We fell well short of my 100 burpee standard.  I’ll do better next time.
    • I would much rather be moving forward than holding a position.
    • Al Gore I can handle, but not Bernie Sanders.  In the beginning I could stand about 40 seconds of Sanders, by the end, I could barely take 10 seconds.  I should probably get to know him better.

     

     

     

  • Q-es Bueller’s Work Out

    Last week it was “Oh Shit I have the Q!”

    Today “Holly Shit!  Where did everyone come from???”

    We had 19 intrepid souls show up for the push into the gloom, original plan was not going to work so we adjusted.

    Over to the kick ball field, to honor Pony Boy, for a warm up.

    20- SSH

    20 – IW

    20 – Forward Arm Circles and Reverse Arm Circles

    Short mosey over to the zoo for a little Dora

    100 – Decline Mericans

    200 – Dips

    300 – LBC

    We then lined up for lunge o rama back to the kick ball fields.

    We circled up for a little Jack Webb, 1×2 going up to 10×20

    We the rotated for circle of Mary call out.

    Back to the flag for the usual pleasantries.

    2 New FNGs Marcellas and Scott

    Mracellas from west coast and into music so we have dubbed him Enya, theme song below:

    Scott is a principal at Lusher so Breakfast Club, Saved by the Bell references came up but Rooney from Ferris Bueller’s day off started to make sense but needed to be a little more obscure…so thanks to Yankee  Scott is dubbed “Shicka Kaaaa!”

  • Stomp #109 – Upify If You Please

    How many running routes can F3 NOLA find to keep the 610 Stomp interesting?  Well, not sure what the answer is but lately the PAX has become fairly creative.  The Cowbell Loop, The Milkman Special, The Shorty Relay, etc have all been recently implemented.  The good ole Bayou St. John Route and/or the practice track always brings the sweat but these other hybrid courses allow for some new scenery and altered challenges.  YHC had been kicking around a few new routes but the tricky part is allowing for modified distances/speeds without breaking to PAX up too much.  So when the PAX trickled in we carefully monitored the time (as per RY’s email) and gave the disclaimer at 5:30 sharp.  Here’s what we did:

    Mosey as a group to the Museum.  (.58 mi)

    Three laps OYO around the Big Lake track (.75 mi per lap) and modify the lap count down if needed…or “upify” if you please.

    Then OYO speedwork on the Lelong Dr. loop (.40 mi each lap) with alternating speed every two light posts from reg mosey to brisk run/sprint.  As many laps until 6:10am hits.

    Then mosey back OYO to the flag (.58 mi)

    Approx 28 seconds left so just enough time for 6 Burpees.  Any more or less may have earned us a sanction from the nantam.

    Some good F2 chat was had during the first few laps.  Total distance covered was around 3.5-4.5+ miles.  T-claps to Hawg for pushing hard on lap three of the speedwork.  Great to see a PAX of 8 on a Tues.

    COT to cap off the morning.

    Tool

  • The Classic Monday Loop on the dot, on the dot

    After a harsh email reminding Qs to start & finish on time, YHC announced the disclaimer at 5:30 on the dot. We then moseyed to the row of lights. Yankee of course arrived at his usual 5:30ish: https://www.youtube.com/watch?v=K8BPP4ASQWo

    The warm-up: SSH x20, MC x20, Peter Parker x20, Parker Peter x20

    Back to the track: Two man Indian run to the row bars

    Row bars: Rotate four groups – 10 All-american something or others, plank jacks, merkins & rows

    On the track: Indian run to the fountain

    Fountain: RLSU x20, Up/down merkins x10, BSLRL x10, Derkins x10, BSLLL x10, Derkin Peter Parker x10, LLSU x20, Derkins x5

    On the track: prisoner run to water fountain & green

    Green: American Hammer AKA The Robert Mueller X15, Flutter Kicks (the little rocket man?) x15, American Hammer x10, Hello Dolly x15, American Hammer x10, Real Freddie Mercury x10, The Zanzibarian Hammer (no monkey humps) x10 & Elbow Parker Peter x10

    On the track: Indian run to the monkey bars

    Monkey Bars: Rotate four groups – 5 All-american something or others, plank jacks, merkins & pull-ups

    On the cart path: Indian run to the flag

    Flag at 6:14, planked and MI for 20 seconds until 6:15

    Count-off, name-o-rama, announcements (something about wet hops, fried chicken & deadly gas) and prayers for Puerto Rico.

    Good start to the week…Thanks

  • A Bunch of Asses

    “The Borrower is Slave to the Lender” – Proverbs 22:7

    YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block.  Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.

    Nine Pax gathered in the Rock City gloom to get better today.  Let’s get to it…but first….

    DISCLAIMER

    The Thang

    Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)

    COP #1: Warmup

    30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
    20x Rock Marches IC
    15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
    15x Left Pantry Loads IC

    Mosey over to the patio and bathroom structure, and partner up.

    Dora 100s

    YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me.  A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region.  No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT.  This is the power of consistency and discipline that makes F3 so awesome.

    Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.

    Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
    Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.

    Paused in the middle (at 50 Donkey Kicks) for station identification.

    COP #2: 4MOM

    15x Crunchy Frogs IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Back to the Dora 100s.  Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.

    Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
    Pax moseyed over to the baseball backstop….and this is where we do wall sits.

    10x Overhead Press Wall Sit IC
    10x Rock Curl Wall Sit IC

    Mosey back to the rock pile to drop off our friends, then mosey over to the track.

    100m Sprints

    Pax jogged the curves, then sprinted the 100m straight-aways.  We did 3 laps.

    Mosey back to the flag, where we finished the beatdown with a plankorama.  Held the COT, which included the Countoff, Nameorama, and a Prayer.  Thanks for letting me lead.

    -Shorty

  • 610 Stomp #107

    The Thang

    Two missions:

    1. The Track – 10x Burpees, run a lap (sprint the 100m), 10x Jump Squats
    2. The Refinery – 10x Pullups, 20x Merkins

    Run between each destination when you complete your mission at that AO.

    Gathered the troops around the entrance of the track due to time, but I believe many made it through 3 – 4 times.

    Mosey to the flag, where we held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.