F3 New Orleans

Category: New Orleans

  • 41 is greater than 40

    Mother nature treated the PAX to some great weather for the second morning in a row….T-claps!  Today is YHC’s 41st b-day so what better way to start the day than Q a workout.  After Hawg put a plea out on GroupMe the we need 41 PAX to post for the occasion, some of the guys must have felt the urge to head to Pontiff instead of Wolfpack or the elusive fartsack prairie.  I was suprised to see 11 eager men trickle in as we began the workout.  Here’s what we did:

    Usual disclaimer and informed the PAX that 41 would be the number of the day.

    SSH x41

    IW x41

    Low Country Crab x19

    High Plank Hold x76sec

     

    Grab a rock suitable for curling/pressing and circle up in the field for the following, all in cadence:

    Copperhead Lunge R x15 + x10Pulse

    Copperhead Squat x15 + x10 Pulse

    Copperhead Lunge L x15 + x10Pulse

    Calf Raises w/rock x25

    Rock Curls x20

    Shoulder Press w/rock x20

    Copperhead Lunge R x12 + x8Pulse

    Copperhead Squat x12 + x8 Pulse

    Copperhead Lunge L x12 + x8Pulse

    Calf Raises w/rock x2o

    Rock Curls x18

    Shoulder Press w/rock x18

    Copperhead Lunge R x10 + x5Pulse

    Copperhead Squat x10 + x5 Pulse

    Copperhead Lunge L x10 + x5Pulse

    Calf Raises w/rock x15

    Rock Curls x15

    Shoulder Press w/rock x15

     

    Quick countdown and breather before COP #2:

    High Plank x41sec

    Curls x10

    Low Plank x41sec

    Press x10

    R Side Plank x41 sec

    Curls x10

    L Side Plank x41 sec

    Press x10

    Low Plank w/L Leg up x41sec

    Curls x10

    Low Plank w/R Leg up x41 sec

    Press x10

    Finale:

    41 Burpess (in lieu of a cake and 41 candles) in 5 min.  (10 each minute on the minute for the first 4min then 1+plank or catch-up/plank on the last minute)

    Times up, rocks back to base.

     

    YHC had turned to the interwebs the night before to search “turning 41” and jotted down a few highlights to share with the PAX.  Thoughts on turning 41 according to the all so veracious Google search:

    “You’re now old enough to give advice”

    “You know what’s important in life”

    “Your kid’s smiles will increasingly become band-aids for the soul”

    “As you watch the way people age, you’ll believe fitness and health are increasingly valuable”

    And to cap it off, a quote from George Burns – “You can’t help getting older, but you don’t have to get old”

     

    COP concluded with a reminder we need to recruit some new blood and a shout out to The Sky Q.

    Thanks for letting me lead.  Also, thanks to the PAX for continuing to push me and others.  I am confident it will allow us to age gracefully.

    Tool

     

     

     

     

  • Two Parking Garages and….

    Beautiful cool morning no excuse to fart sack today other than the “on your own stylings of 86”.

    Started with a mosey to the benches by the large parking garage and partnered up.

    One partner ran to the top of the larger parking garage (West rd side) performed 20 x burpees  then came back down the stairs.

    The other partner ran to the top of the smaller garage(Freret st side) and performed 20 x walk out merkins to t-frame then came back down the stairs.

    Then the partners switched and ran the opposite garage and performed the corresponding exercise.

    When done both partners returned to the benched and performed 20 x step ups, then 100 lbcs until the  arrived.

    Then on your own:

    20 x dips

    20 x decline merkins

    20 x shoulders taps

    Then slow mosey to the big parking garage and partnered up again.

    One partner ran up stairs to the top and performed 30 x crab toe touches while partner at the bottom of the garage did yoga squats.  Then partners switched.

    Mosey to the Loyola lawn:

    Ring of Fire:

    5 x burpees while everyone held an Al Gore

    10 x wide merkins while everyone held plank

    15 x jumping squats while everyone held squat position

    Mosey to the flag.

    Count off, name-o-rama, prayer.

    One FNG today and he mentioned that he worked with lubricants so Seaman donned the name KY.  Now tinkles might have competition for most apropos name.

    Thank you,

    86

     

  • Hurricanes Hoedown and a Special Prayer

    This morning, we were thankful for the cold front protecting our city and making our beatdown a little easier.

    After the disclaimer, the PAX moseyed around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, and Peter Parkers x20.

    The PAX then moseyed down to a lighted a portion of the levee for an 11 with burpees (descending) and low-slow squats (ascending).   Next, the PAX enjoyed a hurricane hoedown (today, hurricanes) with wife pleasers ending each set.

    For the last COP, the PAX moseyed to the Cabana of Pain and broke into two groups.  One group did pull-ups AMRAP. The other group did dips x20 for the timer.

    The PAX moseyed to the virtual flag for count off, Nameorama, announcements, intentions, and prayer.  We prayed for those that were not and will not be spared from hurricanes this season and asked that we be given the generosity to pray for them and help them out in any way we can.  Sky Q, teach us to be generous!

  • 2 FNGs are better than one

    Warmup

    in circle, in cadence.

    SSH x 20

    Seal jacks x 20

    Peter Parker x 20

    Imperial Walker x 20

    Plea’s x 20

    mosey to TD Jesus

    in partners – bear crawl to TD Jesus and crab walk back while partner does burpees, repeat with LBCs.

    mosey to Wolfpack Mtn

    to the 6th floor jog the incline, lung the flats.

    in circle, in cadence on 6th floor Jack Webb x 9

    mosey back down and finish up with 5 minutes of Voluntary Mary.

  • Stomp and Sprint

    Muggy, Gloomy morning. Typical late summer weather. YHC thought that perhaps the cold snap was going to arrive early, but alas – he was sadly mistaken. Maybe tomorrow. But instead, it was to be another typical summer sweat fest. YHC momentarily felt sorry for his 2.0, as he had chosen to borrow his car this am – since it was last in the driveway. I’d be returning it a bit sweatier and smellier than when I took it. But that brief moment quickly dissipated, as I remembered he was still lying in bed…

    5 Old-timers gathered around the water fountain for a traditional Tuesday morning stomp.  Disclaimer given, even though this group has heard it countless times before.  Then off into the dark down Roosevelt Mall.

    • 15 mins out.  Enjoyed the F2, Amnesty!
    • 15 mins back.  YHC could hear footsteps gaining on him, but was not about to let Hawg catch him.  Thanks for pushing me!

    Back at the track, gather for some Mary and Sprints

    • LBC x25
    • 2 Laps: Sprint Straightaway, Mosey the curves.  LBCs to wait for the 6
    • Flutter Kicks x25
    • 1 Lap: Sprint, Mosey, Sprint, Mosey.  FKs to wait for the 6
    • Dolly x25
    • 1 Sprint then mosey back to the VSF.  Dolly to wait for the 6.  JV seemed to enjoy taking his time.

    Announcements of upcoming CSAUPs.  This Friday at the Uptowner (in Metry) is Tools BDay Q.  Come out for good times!

    Prayers and Intentions: Remember those recovering and assisting in recovery from Harvey.  Blessings upon those about to face Irma.  Blessings for those ill (Fracsac’s father), and for Brady on his first day of school.  Tool: you are a strong example of the family focused man we should all strive to be.

  • Laboring Leads to Leadership

    As the Labor Day holiday was approaching and Stubhub’s VQ was not going to happen on that day, I determined to be the Q (sorry JV).  In preparation for this Labor Day beatdown, I did some research on the federal holiday to get some background but the history didn’t provide any motivation.  So I went waaaayyyy back to the first instance of work by a man.  Yep, you guessed it!  It was Adam (not sure of his last name).  Anyway, in Genesis 2:15 we have an account of the first directive that God gave to Adam after he was placed in the garden of Eden.

    Genesis 2:15 – The Lord God took the man and put him in the garden of Eden to work it and keep it.

     

    As I looked up the origin of that word ‘work’, it comes from the Hebrew word of ‘Abad’.  There are many descriptions of that word but the most used definition applied to serving.

    The KJV translates Strong’s H5647 (work) in the following manner: serve (227x), do (15x), till (9x), servant (5x), work (5x), worshippers (5x), service (4x), dress (2x), labour (2x), ear (2x), miscellaneous (14x).

     

    That’s appropriate!  As I addressed the PAX, I shared what I learned and that we were designed (created) to work.  With that encouragement, I gave the disclaimer and off we went to the rock pile.

     

    WARM UP

    10 – Burpees – 10 SSH IC

    9 – 8 count BB – 10 Imperial Squat Walkers IC

    8 – Burpees – 10 Smurf Jacks IC

    7 – 8 count BB – 10 Cheerleaders IC

    6 – Burpees – 10 Curtsy Lunges IC

    5 – 8 count BB – 10 Copperhead Squats IC

    4 – Burpees – 10 Side Lunges IC

    3 – 8 count BB – 10 Bobby Hurleys IC

    2 – Burpees – 10 Reverse Lunges IC

    1 – 8 count BB – 10 Squat Jacks IC

     

    BATAAN DEATH MARCH

    After much mumble chatter about not doing a 10 Burpee or 10 – 8 count BB at the end, QIC led the PAX to the track for a Bataan Death March.  We completed 2 1/2 laps after everyone took their turn doing their burpees.

     

    THE THANG – FLORA 1-2-2

    Looking at my watch and seeing that we didn’t have much time left, we did a quick mosey back to the warm up area and informed the PAX to grab a rock.  After some shouts of enthusiasm of finally getting a rock, we proceeded to do a FLORA 1-2-2.

    1. Pax 1 – 10 Derkins with feet on their rock while Pax 2 planks with feet on their rock.  Flapjack until 100 Derkins are completed.
    2. Pax 1 – 20 LBCs while holding their rock over their chest while Pax 2 performs ‘6 inches’ while holding their rock extended away from their head. Flapjack until 200 LBCs are completed.
    3. Pax 1 – 25 Goblet Squats while Pax 2 hold their rock in a seated chair position.  Flapjack until 200 (should have been 300 but ran out of time) Goblet Squats are completed.

     

    With 2 minutes left, we did 10 Get Ups and ran back to the flag.

     

    Countoff, Namerama and Prayers for the people in Texas and south Louisiana that are recovering from the epic flood.  Thank you for letting me lead and serve you!  I’m so thankful for what you have helped me become.  SYITG

     

     

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • A Stroll in the Park F3 Style

    17 Pax committed to improving by posting at the Mothership on this humid first Saturday morning in September. YHC knows that men continue to post because of challenging beat downs, so YHC knew he had to continue the trend with a challenging, yet interesting Q. This was especially important this day with the Kotter post of Bagasse and Mr Awesome!
    Once the men from the Bible Study arrived and planted the shovel flag, it was time! But first, the disclaimer……and then

    The Thang

    Mosey to the Great Lawn and circle up for a warm up.
    SSH IC x 5….
    The Pax questions only 5 SSH! If only Shorty had posted, YHC would have said, “Warmup? That’s Pish-Posh!”
    10 Burpees OYO
    SSH IC x 5…..9 Burpees OYO
    SSH IC x 5…..8 Burpees OYO
    SSH IC x 5…..7 Burpees OYO
    Mumble Chatter has ceased before it even started…..
    SSH IC x 5…..6 Burpees OYO
    SSH IC x 5…..5 Burpees OYO
    SSH IC x 5…..4 Burpees OYO
    SSH IC x 5…..3 Burpees OYO
    SSH IC x 5…..2 Burpees OYO
    SSH IC x 5…..10 Burpees OYO
    That’s 64 Burpees each! #Crowdpleaser! Well done Pax…..

    Mosey to the side of the Great Lawn (short mosey) for some merkin ladders.
    20 merkins one side, run across and do 19 merkins, back across for 18 merkins…..blah blah blah
    Back across until ending with 1 merkin.
    That’s 210 merkins each with a whole lot of running! Well done again Pax!

    Mosey past NOMA and head towards Lagoon Number Seven, stopping on a patch of grass between the sidewalk of Lelong Drive and the walking/biking path. Many of the Pax were extremely confused during this mosey, and the mumble chatter started to emerge. YHC knew one way to shut that down….time to bring out the dreaded Dirty Mac Deuce!
    4 Sets of 3 exercises, 12 x 4 count each. One Upper Body, One Lower Body, and One Core. Then run a lap.
    Set 1
    Merkins, Imperial Squat Walker, Dying Cockroach
    Run a lap on the side walks and walking/biking path bordering our patch of grass.
    Set 2
    Tempo Merkins, Copperhead Squat, WW 2 Situps
    Run a lap
    Set 3
    Side to side merkin, Squat Jacks, LBC
    Run a lap
    Set 4
    Shoulder taps, Frog squats, Freddie Mercury’s
    Run a lap

    Mosey to the well groomed lawn at NOMA for some Mary, all IC
    Dr W….8 was enough of this 8 count pile of miscounting….but always a good one!
    Flutter Kicks x 10
    Hello Dolly x 10

    Mosey back to the flag for count off, name-o-rama, announcements and a closing prayer.

    Moleskin

    Hawg is hosting a daily challenge throwdown to any Pax interested. Just ask to join the Iron Sharpens Iron Group Me and get started.
    Da Parish is hosting a homebrew competition in “Da Parish” at 5 PM today, sounds like a great time! Check the Group Me app for details.
    Keep SE Texas in your thoughts and prayers, and keep an eye out for opportunities to help. T-Claps to those that have already started helping.

    YHC wanted to create a workout that would be challenging, but not boring. YHC would never push himself to do this sort of thing on his own. The Pax did 64 Burpees, 270 merkins, and over 3 miles of running according to mapmyrun. The coffeeteria F2 after the beatdown is always a great experience, YHC always looks forward to it!

    Thanks for posting with me today, and thanks for allowing me to lead.

  • Palms over Okwata

    The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom.  Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east?  Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.

    COP # 1: Warmup (all x 20 IC)

    • SSHs
    • Abe Vigodas
    • Bird Dogs
    • Peter Parkers
    • Plank Jacks
    • IWs
    • Sun Gods (10 each way)

    Quick mosey . . . 10 yards to the first palm tree.

    COP #2 (well, not really a circle): King of Hearts

    • 10 planters, so 10 Irkins on the first planter, then sprint to the end and backpedal to the second planter, 9 Irkins, sprint, backpedal, and so on. Plank and wait at the end.

    A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.

    • 8 planters, so 8 dips on the first planter, Carioca to the end on the street side and back on the lake side (to avoid collisions), always facing Okwata, 7 dips on the second planter, Carioca, and so on.

    Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.

    • 3 planters, so 6 Derkins, lateral shuffle to the end and back, 3 Derkins on the second planter, shuffle, and 1 Derkin on the last planter

    Still some time left, so mosey across the street to Canal.

    COP #3 (again, not really a circle): 4 Corners

    YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:

    • Sprint up the levee to the second corner for Iron Mikes (split jumps) x 10 IC
    • Crossover run to the third corner for Squat Jumps x 10 IC
    • Sprint down the levee to the fourth corner for Hillbillies x 10 IC
    • Crossover run back to the first corner for Low Slow Squats x 10 IC (during which YHC remembered what he meant by “horizontal squats” – another day)

    Mosey back to the Flag for some Mary (all x 10 IC):

    • American Hammers
    • Hello Dollys
    • Rosalitas
    • Flutter Kicks
    • Lance Armstrongs (both sides)

    Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.

    Thanks for giving me the opportunity to lead.

     

  • Lafitte’s Plunge #33 – Open Water Training

    Fortunately for F3,  high schools without pools are at the UNO Aquatic Center for 5:30 am and the Plunge can resume as scheduled.  YHC would like to see more PAX indulge this joint sparing cardio workout.   While researching 45 min swim beat downs, YHC came across the perfect work out to prepare the less experienced PAX for an open water swim; just like the swim featured in the Triathlons based in here New Orleans (foreshadowing).   Three men met the GLOOM on a mission of self improvement and bettering one’s self.

    The Thang

    • 300 yd W/U
    • 8 x 25 yd, :10 rest
      • One way Tarzan Drill (keep your head above water)
      • Other way Fist Drill (keep your hands in a fist.  This would be renamed the Chucky Stroke.  (Any PAX familiar with Son’s of Anarchy will get the joke).
    • 400 yd
      • No walls, turn at the “T”
    • 4 x 75 yd
      • Sprint 25 yd, recover 50 yd, no rest
    • 2 x 50 yd Pulls
      • Using hand paddles, count your strokes one way; on the way back, try to lower your stroke count

    Announcements:

    • The New Orleans Escape Triathlon scheduled for 10/1/17 has been cancelled by the promoters, probably for a combination of participation and cost of NOPD
    • Chalmette Track Club is hosting the PelicanMan Duathalon in Lower St. Bernard on Sunday September 24, 2017
      • This is a 2 mile run, 10 mile bike, 2 mile run.
      • Perhaps an F2 can follow for the Saints @ Panthers Game.
    • YHC is hosting a Home Brew Competition at his house Saturday and is in need of judges.  All PAX, M’s, 2.0’s, & friends are welcome.
      • 132 W Claiborne Sq. Chalmette, LA
      • 5pm till;  LSU game for 8:30
      • Bring your swim suit

    Intentions:

    • F3 Houston and all those recovering from Hurricane Harvey.

    Our Lady of Prompt Succor…Hasten to help us.

    Da Parish