One of the more important body parts to focus on when riding a bicycle is your leg muscles. Duh! I know it is pretty obvious but it seems that many of the F3 workouts have a focus on the upper body and core. Now, there isn’t anything wrong with …
Independence Day! Freedom! Liberty! As the QIC put out the word on the Group Me chat on the evening of July 3rd that I was moving the Bucktown Coastie to Jefferson Playground, I heard nothing but crickets….Bueller?…Bueller? Given that many people travel on that holiday, I didn’t have high hopes …
What better way to start my birthday week than with some Spartacus. Can’t get too much Spartacus…and 12 men showed up to get some… DISCLAIMER and let’s mosey to the Warm-Up COP: -SSH x 30 IC -Mtn Climbers x 20 IC -Arm Circles x 30 IC (15 ea. dir.) Grab …
No one was signed up for the 4th of July running of the Stomp, so being the good F3 Nola member that I am, I waited until midnight, saw no one had taken it, and dutifully signed up. I then rolled in hot. I divided the 5 pax by two …
“Execute every act of thy life as though it were thy last.” – Marcus Aurelius YHC was 81.9% sure I would make my scheduled Q this gloom. After rigorous testing of my hypothesis of the “SnoozeQ”, it appears that if YHC is in bed by 10:00 PM, there is a …
The air was thick from the celebration of our nations birthday! Happy Birthday Nation! BBQ and beer mixed with the dense humidity to say “Purification through sweat awaits!” Oh yes it was hot and sticky, the kind of sticky a 5 year old gets when they play with BBQ’d ribs …
Rock City was one of our many Q-less AOs on the list this week. Being the excellent AO Q that I am, I waited until midnight Sunday night before signing myself up to take it. I gave it some brief thought as I dozed off, and actually dreamt of some …
Six brave patriots gathered at Valley Forge (a gloomy Audubon Park) and braced themselves for the impending clash with the Redcoats (Beat Down) . First came the Declaration of Independence (Disclaimer) and we were off across the Delaware (through the Bag Drop and over to the Bandstand). The Battle of …
The PAX of F3 NOLA showed up in full force Sat AM for a 19 man roster at The Mothership. We were greeted with an 80 degree temp, no wind, and a hint of humidity which meant lots of sweating was in store. YHC had been stewing on a core-focused …
Ten men gathered in the gloom in what could be described as a temperate? New Orleans morning to face the mountain. Warm Up Mosey Side Straddle Hops (IC) x20 Smurf Jacks (IC) x15 Low & Slow Squats (IC) x15 Suzanne Somers (IC) x15 Iron Mike (IC) x15 Mosey to Touchdown …
