F3 New Orleans

Category: New Orleans

  • The Treadmill

    The Thang

    Mosey over to the great lawn.  Did some warmup stuff.

    Mosey to the end of the Great Lawn, and partner up.

    Animal Hunting: 

    Pax 1: Perform Animal movement until Pax 2 catches you.
    Pax 2: Perform Exercise at the start, then catch Pax 1.

    Round 1: Bear Crawl / 20x Merkins
    Round 2: Frog Hops / 30x Squats
    Round 3: Duck Walks / 12x Burpees

    JV gave us an eleven count (see, YHC can remember things), and that’s what we will do.  Mosey over to some benches.

    Elevens

    Pax does Dips on the far side, and Derkins on the starting side.  Start with 10 x Dips, 1 x Derkin….decrease Dips / increase Derkins by 1 until the reps flapjack.

    Nice job men.  I believe some guys got extra credit.

    Mosey to the middle of the Great Lawn.  Spent some time with Mary I believe.

    Enough time with Mary…Mosey to the side of the Great Lawn.

    Gassers:

    Sprint over, back, then finish thru the other side…for time. If time is not hit, 20x Burpees OYO:

    Gasser 1) Test Gasser…wanted to gauge the time to complete with the Pax (1:58) [min:sec]
    Gasser 2) The real Test Gasser (1:40)….Pax beat the time by 18 seconds….nothing like having a fire burning under you.
    Gasser 3,4,5) All beat the time (1:40) by 10 – 15 seconds.

    Done.  Mosey back to the flag.  Ended with the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

    -Shorty

  • Whatever happened on September 23?

    Looking for inspiration while planning for the Mothership, YHC scoured the interweb for some interesting events that occurred on September 23.  I soon came across three events that were suitable themes for a beatdown: Bruce Springsteen’s birthday (1949); the organization of the first baseball team, the New York Knickerbockers (1845); and the defeat of HMS Serepis by the Bon Homme Richard (1779).

    YHC was joined by a complement of 21 men strong, and after a quick disclaimer, mosey to the Great Lawn to celebrate the Boss’s birthday.

    IC x 10:

    • Bird dog
    • Oblique crunches (5 each side)
    • Seal jacks
    • Sphinx mercans

    (see what I di there?) And, some lyrical trivia:

    “Windows are for cheaters/Chimneys for the poor/Closets are for hangers/Winners use the door,” from Rosalita, so

    • Rosalitas x 10

    “Mama always told me not to look into the sights of the sun/Oh but Mama/That’s where the fun is,” from Blinded by the Light, so

    • Sun Gods x 10

    “Have you ever seen a one-legged man trying to dance his way free/If you’ve ever seen that one-legged man/Then you’ve seen me,” from The Wrestler; a one-legged man trying to dance can only mean

    • Daft Punk x 8

    for a total of 68 – Happy Birthday to the Boss! But one more quote,

    “In the day we sweat it out in the streets of a runaway American dream/At night we ride through mansions of glory in suicide machines,” from Born to Run, so mosey to the ball field next to the stadium, where we celebrated the NY Knickerbockers with:

    Field of Dreams

    • Home Plate: 8 Count Body Builders x 10 (timer); Carioca facing infield to 1st base
    • 1st Base: Mercans AMRAP; lateral shuffle facing infield to 2nd base
    • 2nd Base: LBCs AMRAP; lateral shuffle facing outfield to 3rd base
    • 3rd Base: Squats AMRAP; Carioca back to infield to home

    Mosey back to the Great Lawn to commemorate the Bon Homme Richard’s victory; to paraphrase the immortal words of John Paul Jones, “We have not yet begun to exercise:”

    Attack and Defend

    • Run 10 yards, Diamond Mercans x 10, backpedal to start
    • Run 40 yards, LBCs x 40, backpedal to start
    • Run 80 yards, Freddie Mercuries x 80, backpedal to start
    • Run 100 yards, SSH x 100

    Plank and wait for all to finish, then circle up for Mary (all IC):

    • American Hammer x 20
    • Hello Dolly x 15
    • Flutter Kicks x 15
    • Windshield Wiper x 10
    • Dying Cockroach x 15
    • Gas Pump x 15
    • Monkey Crunch x 20

    Mosey back to the Flag, where there was mumble chatter about time left, so

    • 10 Burpees OYO

    Count off, name-o-rama, and BOM for a prayer.

    Thanks for letting me lead.

     

  • Let’s Get This Over With

    The extra steamy gloom and lack of breeze on Wednesday at The Foundry made for an aura that screamed “let’s get this over with.”  Handful of regulars trickled in along with a kotter from Beans…t-claps!  Nothing too crazy in store, just a mix of old and new stuff.  Here’s what we did:

    Disclaimer and mosey to the practice track for the pre-thang COP:

    SSH x20

    Abe Vigoda x20

    Inchworm (stationary) x20

    Goofballs x20

    Bear Crawl approx 20yds, Crawl Bear back

    Crab Walk forward 20yds,  Crab Walk backwards

     

    Next up, Mosey to The Foundry for a few rounds:

    Pull Ups AMRAP

    Freddie Mercs AMRAP

    Body Rows AMRAP

    Groiners x15 (Timer)

    Hanging Knee Ups AMRAP

    Lunges AMRAP

    Rinse and repeat

     

    Meander to the museum steps for a little something pulled from the F3 exercise database:

    Stairway to Seven – (start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top).  The PAX dug deep on these and there was plenty of sweat puddles blotched the concrete in front of the museum.  We capped off our time there with some Mary consisting of: LBCx25, Wife Pleasers x15, Penguins x15.  YHC intended to throw some dips in the mix but dropped the ball.

    The PAX then got into line formation for a Scout Run (cousin to Indian Run) back to base.

    COT included a few of us feeling the wrath of a nearby colony of fire ants.  T-claps to Walleye for leading the prayer while YHC did a round of foot slappers.

    Always a great way to start the day.

    Tool

     

  • Pop it, push it, rock it, roll it

    Wednesday at the Birdcage I was horrified that only Bartman got the reference to Da’ Dip by Freak Nasty – a classic hit from 1996.  This epic song never hit higher than 15 on Billboard but this song made it to the playlist of every dance party and wedding based on the pre-twitter/pre-youtube world of social media.   Freak Nasty is really Carlito Thomas – who was raised here in NOLA but currently works and produces in Atlanta.

    You can watch the video in all its glory right here.  https://video.search.yahoo.com/search/video?fr=tightropetb&p=da+dip+video#id=1&vid=a571c5c0cbd5d72bb6b60f0735d34e0b&action=click

    So today was inspired by the un-informed from Wednesday.

    Started with the disclaimer…Tclaps to Tinkles who posted with 2 miles under his belt already and welcome back kotter to Jammy Fanny.

    Mosey’d over to the Tulane lawn for a quick warm-up.

    SSH x 20, IMP walker squats x 20, Mtn Climbers x 20

    Mosey’d to the Mtn – straight to the top up the stairs taking 2 steps at a time:  At the top broke out Sally Up/Flower by Moby for a Splash inspired Squat a thon.  Every time Sally Up – squat up – every time Sally down – squat down.

    Then we did a lap – down the stairs up the other set of stairs.  Taking 2 steps every step.  Instead of plank and wait – it was BLIMP and wait.

    Then we circled up for ROXANNE by the Police- Merk/Plank Jack a thon.  Every Roxanne do a merk.  Every Red Light do a plank jack.  Inspired by Maverick.

    Then we did another lap – BLIMP and wait at the top.

    Then we circled up for a quick – Leg raises x 20, Russian Twist x 20, Roaches x 20, Hip Dips x 10 left and x 10 right

    Down the stairs to FREAK NASTY alley.  Where we dip.

    At Freak Nasty alley I played Da’Dip (3 verses about 3 min).  Every time he said:

    I put my hand upon your hip
    When I dip you dip we dip
    You put your hand upon my hip
    When you dip I dip we dip
    I put my hand upon your hip
    When I dip you dip we dip

    We did 9 dips.  When he “sang” the verses we held a high dip position.  After about 3 min I noticed we were losing a few- so I decided to cut it.  Happy I got to educate these knuckleheads on the pre-bounce era of booty shakin’ hip hop.  We ended up doing about 30-40 dips.

    Circled up to the lawn right next to Freak Nasty Alley.  Here we did 15 donkey kicks right leg, 15 donkey kicks left leg, 15 fire hydrants right leg, 15 fire hydrants left leg.  Then we mini mosey’d under the parking garage.  Here we did merkin’ round the clock.  10 merks at 12 oclock, 10 merks at 300, 10 merks at 600, and 10 merks at 900.  Using the parking blocks to create a different leverage.

    Finally we mosey’d back to the FLAG.  At the Flag we did plank – 45 sec yankee agressor, 45 sec southern gentleman, and 30 sec mission impossible.

    Always a pleasure to lead.  Thanks for the opportunity.

    See you in the Gloom – RY

     

     

  • The World Celebrates

    It’s been a little over two months since The World dominated the Gnarly Nutria.  Hoping to keep the memory alive, today seemed like a good day to remember and celebrate.   So at the ironically named Uptowner, three worldly men broke out in celebratory 3-6-3 exercises.

    There is one rule at The Uptowner, and as a result of that rule everything written below occurred within 3 feet of the flag.

    Warm-up

    SSH x 31 (IC); IW x 31 (IC); J-Los x 15 (IC); Abe Vigodas x 16 (IC); Burpees OYO x 20; Good Mornings (IC) x 15

    The Celebration

    A series of 3-6-3 exercises.  Each exercise consists of 3 super slow cadence reps with a hold at the end, followed by 6 regular cadence reps, and then 3 more super slow cadence reps with a final hold.  Why do we use the 3-6-3 to celebrate?  Check the historical records to see why.

    Here are the excercises (all con roca) – We all chose two rocks: big and bigger

    • Shoulder Press
    • Curls
    • Squats
    • Rows
    • Bench Press
    • Left Leg Lunges
    • Tricep Curls
    • Right Leg Lunges.

    Break for some Mary:  LBC x 31 (IC); Penguins x 31 (IC); Dying Cockroach x 31 (IC)

    Then repeat the 3-6-3 exercises

    Announcements and COT and the celebration ends.

    Moleskin

    • It felt good to reflect on our greatness.
    • There was a general consensus that the 3-6-3 is harder that it seems.  I’m looking forward to some lactic acid build up.
    • It’s my overall feeling is that The Uptowner sucks and I believe it is wholly due to the one rule of The Uptowner.
    • They don’t get much more consistent than Fracsac and JV.  Thanks for the inspiration brothers.

  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac

     

     

  • 4 At The Plunge! 4 At The Plunge!

    YHC arrived at The Plunge at exactly 0528, and of course Amnesty and Da Parish had beaten him to the outdoor pool.  It was open this time.  He was excited for his VQ and, after laboring for a full 15 minutes the night before on the workout plan, eagerly relayed it to the PAX.  Would it be a beat down?  Time would tell.

    Speaking of which…

    • 200 yd Freestyle warmup
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Breaststroke
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Kick only
    • Rinse & Repeat

    Lo and behold, an FNG arrived 5 minutes late, and jumped right in once he got the rundown.  It was Da Parish’s FNG from the week before, and Da Parish was excited to have kept his EH going.

    The PAX finished up right on time and the naming ceremony was on.   His wife is a news anchor, so would it be “Anchorman”?  Nah.  He works in hotel sales, so “Bellhop” it is!

    Quick COT and, just as quickly as it began, it was finished.

    Announcements

    • Still plenty of available Q’s at Lafitte’s Plunge

    Thank you for the opportunity to lead for the first time.  Looking forward to Q’ing the Plunge again,

    Bleau

  • Beans and Burpees

    It was a Nationwide convergence as 4 men from Chicago, East Carolina, Cleveland and New Orleans met in the gloomy reflection of the Cloud Gate to let Chicagoland know that F3 Nation has arrived and things will never be the same.

    I let the Nation know that I was not a professional trainer and that there was a high probability that I would get lost.  With that, we moseyed up the long winding bridge to the east? side of the the park and over the big, busy road.  There we found a small patch of grass to start our warm-up

    The Warm-up

    • 20 Burpees OYO
    • 20 SSH (IC), 20 IW (IC), 10 Abe Vigodas (IC)
    • Burpees EMOM:  4 sets of 12
    • 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
    • Burpees EMOM: 2 sets of 10

    Route 66

    We found a perfect line of trees all planted about 10 yards apart.  We lunge walked to the first tree and did one squat, lunged walked to the 2nd tree and did 2 squats, etc.. until we got to the 11th tree and did 11 squats for a total of 66 squats.  Slow mosey back to our burpee area to finish with 12 burpees.  That gave us 100 burpees which should really be the minimum amount for a good workout.  Denari had to cut out early for work at this point.  Thanks for the hospitality brother.

    From there we crossed the street.  I had noticed a very small levee on the banks of Lake Michigan perfect for some crawl bear.  So I explained to the two remaining Pax that we were going to do 11s with squat jumps and merkins, while bear crawling down the levee and crawl bearing up.  As fortune would have it, we started at the top so we were bear crawling down the leavee when we realized that people from Chicago do not pick up after their dogs.  I avoided at least 8 land mines on the way down the levee.  Reaching the bottom I decided to modify, cancelling the 11s in favor of some ledge work.

    The Red Hot Chili Pepper

    This is a modification of the Chong-Li Special.  All counted in cadence.

    • 20 Left Leg Step Ups (aka Tatum Channings)
    • 10 Dips (aka Freak Nasties)
    • 20 Right Leg Step Ups (aka Channing Tatums)
    • 10 Derkins
    • 16 TCs
    • 8 FNs
    • 16 CTs
    • 8 Derks
    • 12 TCs
    • 6 FNs
    • 12 CTs
    • 6 Derks
    • 8 TCs
    • 4 FNs
    • 8 CTs
    • 4 Derks
    • 4 TCs
    • 2 FNs
    • 4 CTs
    • 2 Derks

    From there we moseyed back to the big shiny bean and had count-off, name-o-rama and shout outs for Katie, a young girl involved in an accident in the Clevelend area, the people of Mexico, and the people of the Caribbean.  Thanks for the opportunity to lead.  It was a privilege.

    -Hawg

  • My O Face

    My O Face

    Soooo almost fartsacked this morning to walk up to the Pax and get the “Oh you showed up!”.  Which prompts the immediate reply “Oh Shit! I’ve got the Q”

     

    So a short mosey for an even shorter warm up.

    25 SSH

    20 Mountain Climbers

    20 Parker Peters

    Mosey back from whence we came over to the pull up bar station.  On the way we stopped for a quick 10 Mericans and back on the track to the pull up station.  Broke up into 3 groups:

    Count was 10 Push Pulls (1 pushup followed by 1 pull up) should have done 2 of each.

    Other paxs did Lunges & some other exercise

    We then moseyed over the the soccer field and separated back into 3 groups

    Count was 10 Pull ups, while the Pax did some other exercises.  I didn’t plan it and can’t remember so lets just mosey on.

    Next session was DORA

    100 Carolina Dry Docks

    200 Dips

    300 LBCs

    We then lunged our way to the end of the parking lot and jogged to the kick ball field for a circle of fire.  Increasing reps of Mericans around the circle till we each got to do 5 reps.  Tclaps to Pony Boy for keeping me honest on these.  We rotated on to our six and finished with a little Mary (Box Cutters & Russian Twist).

  • The number of the PAX shall be 10

    YHC arrived a bit early at Pontiff to explore the lands.  I had some ideas for new things I wanted to try.  2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit.  So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon

    Moseyed back to the VSF (Where are the flags.  Did someone leave a flag with Shorty again?), Bogey was already waiting.  Then JV.  Milkman, and DuctTape rolling in again.  Tool’s truck, prolly with Amnesty.  Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival.  Walleye emerging from the gloom.  10 PAX, still 5:28.  YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint.  So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.

    COP #1: Normal spot for warmups.  SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.

    COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks.  But first, plank-o-rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25

    The Thang:  OYO

    • 5 Burpees
    • Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
    • Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
    • Repeat
    • Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)

    Interlude: Head over to the rec center steps.  F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why.  (#seewhatididthere).  Each PAX gets a lane on the steps (and there are only 10 lanes…)  Plank up at ground level.  Hip Slappers (in cadence) x5.  Feet up one step (starting to decline).  HS x5.  Feet up one more step.  Repeat.  Up 6 steps, then back down.  Shoulders feeling it.  You know what shoulders need?  MORE ALLELUJAH.

    COP #2 Again: Repeat 2 more times.  Burpees, Allelujah, Lunges.

    COP #3: Mosey to the Swingset area and drop all our rocks in a pile.  Partner up.

    • Pull ups
    • Rows
    • Curls
    • Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
    • One lap around the track (timer)

    As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).

    Gather rocks to return to the pile

    But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:

    • Curls x12
    • Rows x15
    • Bench Press x15
    • LBC x25
    • Cockroach x20
    • Curls x10
    • Rows x12

    Now return your rocks and sprint back to the VSF.

    Countoff (did I say we had 10 PAX?), Name-o-rama.  Announcements – check emails and the CSAUP posting for information about upcoming events.

    Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday.  Lord, give me vision and strength to serve you today.