F3 New Orleans

Category: New Orleans

  • I get by with a little help….

    I’m certainly no Walleye, but guess I’ll do….

    Quick Warmup….

    SSH X 35

    IW X 25

    AC X 15F/15B

    WM X 20

    Now for the real stuff….

    Lunge walk 25 yds

    8 ct bodybuilders X 30

    Lunge back

    Monkey Humpers X 30(single count)

    Lunge back

    8 ct BB’s X 20

    Lunge back

    MH X 20

    Lunge back

    8 ct BB X 10

    Lunge back

    MH X 10

    “Looks like it’s going to be a lower body workout, guess I’m changing my Sat plans” mumbled Kimmy Chi with the Deet spray…

    Jack Webb

    Merkin X 1

    Air press X 2

    Merkin X 2

    Air Press X 4

    Blah, blah, blah

    Merkin X 8

    Air Press X 16

    Dips X 20

    Derkins X 15

    Erkins X 12

    On your six…

    LBC’s X 30

    Am Hammer X 15

    LBC’s X 20

    AH X 10

    LBC’s X 10

    AH X 5

    “I got one, I got one!” Yells he who covers three shifts

    Bucket!  I guess I’ll carry it….

    Bucket(sand/water) carry for 60 yds

    Dying Cockroach X 20

    Bucket carry back

    Quick announcements sans Amnesty

    Brief prayer

    Thanks for joining.

  • The Skinny Nutria

    I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run.  Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat from Charlotte, dropped by to post and would be a fine addition to The World team were he to live a little closer.

    Disclamier and to stretch. No pulled hammy’s for this crew. T-claps to 86 for his ability to touch the ground during toe touches.  He must be doing yoga on the DL.

    Mosey for a full lap as a group.

    • Indian Run
    • Bataan Death March with 5 Burpees on the catch up
    • Indian Run
    • Alternating intervals in the running icon: jog 2,sprint 1. Saban vs El Wire for a photo finish!

    Only 5:55, that was quick.  Cool down with 10 pull ups and 20 squats.

    Mosey to oak alley for some Mary:

    • Russian Twists  IC X 20
    • LBT IC X 20
    • Supermans IC X 20
    • Dyeing Cockroach X 20

    Continue in Oak Alley for some wind sprints. Partner up and alternate through progressive lights. Exercise while your partner runs. Burpees, Merkins, Squats, Lunges.

    Mosey to the shelter for bench work.

    • R leg step ups IC X 15
    • Derkins IC X 10, Shoulder taps X 10, Derkins X 10.
    • L leg step ups IC X 15

    Finally time was up. Back to flag for count off, namorama, annoucments, and intentions.  Special prayer for Yankee’s coworker for strength in her battle with cancer.  Great workout guys!

  • 610 Stomp #98

    It wasn’t just another Stomp….it’s my birthday week stomp…

    15 minutes out through the park, down the bayou and turnaround. Head to the track for sprints.

    Sprint the straightaways and slow jog/walk the curves.

    Countoff, namerama, shoutouts, and prayer…

  • Eastern European Coastie?

     

    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 that, it’s just that the largest muscle in our body is the lats (back) in square inches and then the glutes and quads.  With that in mind, I determined to make the Coastie a leg focused day.  What?   Huh?

    As I was crafting the workout, I heard the imaginary mumble chatter deep in the recess of my mind  – Aren’t we riding a bike….you know….we’re using our legs!   Hey Triple Shift, we don’t use our arms to pedal a bike!  Yea, Yea…I hear ya.   I was undeterred.

     

    COT

    Arriving at the AO, Da Parish was already there and we did our Countoff, Namerama, and COT.  Prayers for DaParish’s cousin’s wedding and that things would go smoothly with the joyous occasion this coming weekend.  Just as we pulled away from the AO,  Moped pulled up and we were off.

     

    THE THANG

    Our warm up was to ride to shelter # 2 that is located just before the swim hole.   We would sprint 1.85 miles over the bridge and take the traffic circle back to the area across the street from shelter # 2 for our leg workout.

     

    Round One – Sprint the Bridge # 1

    30 x IC Low Slow Squats

    15 x IC Romanian (Straight Leg) Single Leg Deadlifts (each leg)

    15 x IC Lunges (each leg)

     

    Round Two – Sprint the Bridge # 2

    15 x IC Side Lunge (each leg)

    15 x IC Bulgarian Split Squat (one leg is propped up behind you on a planter) (each leg)

    15 x IC Seated Pistol Squat (each leg)

     

    Legs are hurting and I know I’m alive!  Thanks for letting me lead!

     

  • Bucktown Coastie visits Troubled Waters

     

    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 that I would have company for my ride.   Wait!  Maybe I could visit the Troubled Waters Coffeeteria?  That might work!  As the wheels in my head were calculating the time and distance, I sent a message to the Troubled Waters gang to see if they would be doing Coffeeteria and I received a resounding YES!

    I formulated my plan and made my mind up that I would travel from one parish to another to bring some goodwill out west.   When I pulled up to the playground at 5:30 am, I unloaded my bike and saw only one person out there getting ready to ride as well.  As I starting putting on my equipment, I was attacked by a swarm of mosquitoes.  Ouch!  They were literally about to fly off with me and take me back to their lair.  Swatting and swinging my arms like crazy to keep the mosquitoes at bay and putting on my helmet, gloves, and shoes had to be a sight.

    What seemed like an eternity, I scrambled up the levee and took off as fast as I could to distance myself from West Nile, Equine Encephalitis, and Malaria laden pests.  I traveled as fast as I could because now I was running late to make Coffeeteria in Destrehan.  With no wind, I made great time and averaged 18.3 mph and pulled up at the Donut Shop around 6:45 to gather with Torque, Kim Chi, Mathlete, and Terabyte.

    After hanging out with the TW leaders for about an hour and eating a huge cinnamon roll, I dreaded heading back with the Sun beating down, a headwind and no Pax to draft.  🙁

    As I proceeded back to the AO, I jumped in a paceline and made record time back and averaged 21 mph.  Whew…I’m beat, hot and drenched in sweat but completed 38.6 miles.

    So thankful that I have the freedom to enjoy the life God has given me and that I can be part of the F3 Nation Brotherhood!  See you in the gloom.

  • Birthday Week Spartacus

    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 a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    With a short break in-between sets we took a seat with the People’s Chair and pressed some rocks…

    COT: countoff, namerama, announcements, shoutouts and a prayer (T-Claps to FNG Summer Fig for taking the prayer on his first day…well, he is a preacher). Thanks for letting me lead and see you in the Gloom tomorrow at the Stomp!

    Hey Cowbell….ANNOUNCEMENT:  The Plunge is moved to Wednesday and the Foundry is moved to Thursday at Okwata.

  • If My Math is Right – Today Must be Independence Day

    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 and gave each team a number of burpees to achieve during their 45 minute out and back run.  Both teams decided to start with 10 or so and then took off on their run.  When we finished we sealed the deal with 10 more burpees each.  That given the one extra that Stubhub did just for kicks brought the grand total to 231 the same number of years since our great nation declared it’s independence.  Wait, that’s not right?  It’s been 241 years?  Drat…ok everybody do two more burpees.  There we have completed 241 burpees, one for every year since our great nation declared it’s independence.

    Moleskin

    • Stubhub and I ran as a team and shared some good second F along the way.  Come to find out I taught both of his daughters math at Sacred Heart.  I told him that just minutes before I incorrectly subtracted 1776 from 2017.  Luckily they have been successful in spite of my efforts.
    • T-claps to everyone that made it out today.  No better way to kick off the celebration than practicing our freedom to assemble.
    • Thanks to Great Britain and their unreasonable rules, we banked 241 burpees for Operation Enduring Warrior Today.

    Thanks,

    Hawg

  • Circuit Overload!

    “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 99.9% chance of making my scheduled Q….every minute late that chance decreases by 0.4%.  Very scientific, and the formula is shown below:

    SnoozeQ Formula: % Chance of Q = 99.9% – ([minutes late to bed] * 0.4%/min)
    7/6/17 Q chance: 81.9% = 99.9 – ([45min] * 0.4%/min)

    Feel free to use this formula and modify the #SnoozeFactor [%/min] according to your lifestyle.  For example, Cowbell has a SnoozeFactor of 117%/min (a.k.a. there is no hope).  Maybe if he takes off his flip-flops and sets aside his fruity, umbrella drinks in Orange Beach, he can reduce his SnoozeFactor and join us for a beatdown one day!

    Enough on that topic….7 men decided to get better today at Okwata.  YHC loves circuits, so that’s what we will do….but first…

    DISCLAIMER

    The Thang

    Mosey over to Canal Blvd corner…the Pax thought we would run up the levee….

    Image result for not so fast my friend gif

    Circle up in the grassy area.

    COP #1: Warmup

    20x SSH IC
    10x Burpees OYO
    10x Alt Shoulder Taps IC
    10x Mountain Climbers IC
    10x Merkins IC

    Nice and warm, and the fact that the cop car was watching us the whole time, mosey over to the playground:

    Circuit #1: Leg Clock

    There are 9 benches in a circle, 7 Pax line up at 7 different benches for this Circuit:

    5x Box Jumps
    Lunge Walk clockwise to the next Bench
    Al Gore until Q say done
    Repeat until we get back to the original spot

    Ouch….Good job men!  Mosey over across the street to the lakefront by the eight planters.

    Circuit #2: Burpeecides

    Suicides with Burpees at each planter.  The reps of burpees = the nth planter (2x burpees = 2nd planter; 7x burpees = 7th planter; etc.)

    In total, we got 36 burpees in (+10 from COP #1) x 7 Pax = 322 Burpees for Cadre Danny!

    Mosey over to the House of Pain.

    Circuit #3: Strength Work

    3x Pullups
    5x Merkins
    25 yd Bear Crawl
    Mosey over the levee and back to the start.

    Four round of this circuit.  Great job men!

    Mosey back to the flag for some time with Mary.

    COP #2: 6MOM

    10x Alt Heel Taps IC
    8x R. Leg Curls/Lifts IC
    8x L. Leg Curls/Lifts IC
    10x Crunchy Frog IC
    10x Hello Dolly IC

    Done, and finished with a COT (Countoff, Nameorama, Shoutouts and Prayer).  Thanks for letting me [get my ass out of bed to] lead this group of men!

    Moleskin

    • The Gnarly Nutria: Wednesday Evening (9pm), July 19th. Uptown vs The World. A 5.5 mile race, 3 laps around Audubon Park, followed by a cold drink or 2. Last year, the Uptowners narrowly edged out the world under a contested finish.

  • Summer is here!

    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 covered in sauce!

    8 Pax gathered around the flag for the Q to arrive in the nick of time!

    We pushed off into the gloom circling up for standard warm up

    SSH x 36

    IW x 28

    Peter Parker x 15

    The air began to grow thicker and the spanish moss reminded me of Yoda’s home on Dagobah so we  moseyed to the shelter, where we did our 5 mins of BTW with some Baby Crunches in between.  There was no try only Do!

    We then proceeded to Oak Alley where we did a series of wind sprints and high knees to the track and repeat.  We did  6 or 8 lengths time is all relative when on Dagobah.

    Pairing up we did Dips followed by Parker Peters, followed by Squats while our partners ran to the pull up bars by the flag to do 10 pull ups.

    Back to the shelter we did a meandering snake of right leg and left leg power ups, followed by a real quick session of Mary where we did Real Freddie Mercury, The Putins, and Box Cutters.

    With time and creativity spent we called it a morning as the sun rose!

  • Expect the Unexpected

    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 new exciting exercises – Quadraphilia with rocks anyone?  Alas, upon waking I faced the fact that there would most likely be a small clan this morning, given that 1) It’s the day before a holiday and 2) no one signed up to Q.  I decided it was a perfect time to do a half-murph.  I wanted to see how long it takes us.  Amnesty has an idea of making Pontiff the Murph AO and having Pax members opt for a Murph anytime they want, like when JV is the Q and you don’t want to do 45 minutes of Wall Sits, or when Amnesty is the Q and he leads us in the same workout he has led us in that last 12 times he’s Q’d as Bogey sings along to the 80’s Australian Pop emanating from Am’s iphone, and you want no part of that.   What is the name of that workout?  The Iron Eagle or the Steel Guitar or something like that.  Anyway, I digress.  I thought the optional Murph idea is worth trying so I thought I would get us used to it today by making it not so optional.

    As I rolled in hot on the bike, I found 5 or 6 guys ready to go.  More than I anticipated, but with a little creativity we could all find a place to do pull-ups.  We completed my standard set of warm-ups, since I know Amnesty doesn’t like change:  SSH x 25, IW x 20, and DQ x 15.  Then we took off away from the rocks toward the playground about the same time the train released 4 or 5 more cars.  There was a flurry of activity as cars screeched to a halt rutting up the local resident’s yards as middle-aged men in badass black slammed doors and hustled to join us.  No way we are fitting on the pull-up bars now….about face.

    A total of 13 men grabbed a rock (go big or go home – t-claps to Triple for taking me at my word – he stayed and went big) and circled up near the T-ball field.  We completed 3 sets of the following:  Shoulder Press (IC), Rows (IC), Curls (IC), Squats (IC), Calf raises (IC), and Dead Lifts (Down Up Cadence).  15 reps for the 1st set, 10 for the 2nd, and 7 for the last.  (T-claps to Walleye for helping a brother out).

    From there we moseyed half way back to the rock pile and got on a line.  Sprint 60 yards, bear crawl 30 and mosey back to your rock for the prescribed exercise.  Round 1 = 50 Bench presses, Round 2 = 40 Merkins, Round 3 = 30 Shoulder Presses, Round 4 = 20 Curls, Round 5 = 10 Burpees.

    Drop off the rock and mosey back to the VF.  Prayers for special intentions, safety during the holiday, and peace in our country.  Thanksgiving for our freedom.

    Moleskin

    • T-claps to the Pax for showing up today.  I was not expecting that many.  It’s always more fun with a big number.
    • There were some big rocks chosen today and a lot of sweat trying to lift them.  T-claps for going big.  We are getting stronger
    • Good times at coffeteria this morning.  I’ve been watching my macros all day.  So far today – Carbs 33%, Fat 30%, and Protein 36%.  Not sure what that last 1% MyFitnessPal?  I’m scared to look.
    • The Milkman continues to deliver – consistency is the key to success people.  Pay attention to what this man is doing.

    Thanks,

    Hawg