F3 New Orleans

Category: New Orleans

  • Hey Cindy

    A hardy 5 men assembled for the Birdcage this morning.  I had planned that as long as uptown wasn’t flooded I’d post this morning as was pleasantly surprised to see that I wasn’t alone.  I figured a Q may not show and had a workout plan in mind so I volunteered to lead us this morning in the pinch.  Upon the writing of this post I learned that YSR who was in attendance was the scheduled Q.  He owes me a beer.

    A conscious effort was made to stay out of the mud so we kept to the track today.

    Warm-up:

    • SSH X 30
    • IW X 30
    • Mountain Climber X 30

    Mosey to pull up bars for a circuit:

    • Burprees X 10 for the count
    • Squats
    • Al Gore
    • Box Jump
    • and Pull-ups

    Mosey to the cart path by the putting green for some mary:

    • WW2 situps X 15
    • Dying Cockroach X 20
    • Supermans X 20
    • Putins X 20

    Alternate jog and sprint to the benches:

    • Dips X 20
    • R Leg Step Up X 20
    • Derkins X 20
    • L Leg Step Up X 20

    Back to the track for intervals on the running men icons:

    • Interval Burpee run (1,2,3,4,5)
    • Bear crawl
    • Lung Walk
    • R Karaoke
    • L Karaoke

    Circle up on the track for a merkin wave up to ten

    Jog/Sprint to the row bars for:

    • Burpees X 10 for the count
    • Rows

    Jog/Sprint back to the flag.

    Quick count off and nameorama.  Announcement to the effect that the World is aiming to dethrown Uptown in the Gnarly Nutria.  As Hawg’s 90’s Arkansas truck’s back windshield likely procalaimed, #aintskeered!  COT that the rest of hurricane season is quiet.  Thanks for the fellowship guys!

     

     

  • Post Ruck Blues

    Sitting at the railroad tracks in the light drizzle, waiting for the train to pass, YHC pondered whether any of the ruckers would make an appearance, or whether they were all still in recovery mode.  Staring at his watch as the train ground to a halt, YHC began to wonder whether he would make an appearance.  Time for an audible – head to back gate and park, for a fast jog across the park arriving at 5:27.  And what was waiting YHC?  An empty field….  Just the raindrops to keep me company.

    But lo and behold, cresting the levee – Duct Tape making his triumphant return!  Welcome back, Kotter!  Word had it that others were still stuck at the railroad tracks, so the 3 on-time PAX (including one FNG EH’d by those still at the tracks) planked up to wait.  And wait, while Amnesty made his appearance, and oh-so-gingerly pulled his glow-yellow gloves on to protect his delicate fingers.

    Then the disclaimer, a bit of background on F3 for our FNG, and off to the quarry.

    COP #1:

    • SSH x25
    • DQ x15
    • IW x25
    • PP x25
    • MC x25

    Go find a friend

    COP #2: Find something resembling dry ground.  YHC waited while some PAX floundered and appeared to struggle with basic instructions.  Once situated, lets get to work

    • Shoulder Press
    • Curl
    • Row
    • Squat

    First round x12.  Then x10.  Then x8.  Then x6.  Tool ventured a guess as to what was coming next.  x4 and x2.

    COP #3: Mosey to the bandstand.  The rain had now stopped, so we were no longer in need of that protection.  But YHC was trying to be thoughtful for the PAX.

    • Tatum Channing
    • Dip
    • Channing Tatum
    • Incline Merican

    First round x15.  Then x10.  Then x5.

    Bring our friends home, and mosey back the VSF.

    COP #5: Finish up with some Mary

    • LBC x31
    • Penguin x20
    • Hip dip thingies – I’m sure they have a name – x10 each side
    • American Hammer x20
    • Plan for a minute

    Finish with countoff and naming of the FNG (Milkman, in honor of The Dead Milkmen song celebrating the car of FNG’s youth).  Announcements (struggled to find something to talk about, as the Ruck and Summer Series are both in rear view mirror now – but up next Spillway Classic).

    Finished with prayer of thanksgiving and asking for blessing of God’s grace to use the gift of today wisely.

    YHC is very thankful for the men this am.  In the few minutes while I pondered the workout alone, I honestly thought about turning and heading for home.  Would I have the perseverance to do this on my own?  I doubt it.  I remain thankful for the gift of all of you, helping to inspire me to do more than I think I can.

     

  • Okwata Sunrise

    It’s the time of year that the dawn sun shines on the PAX as it breaks over Okwata. The PAX had to stop and admire Sky Q’s handiwork.

    Disclaimer. Then . . .

    Warm-Up: mosey to the fountain to find a dry spot, then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Mountain Climbers x20.

    The PAX moseyed around the fountain paths and went to the barricade.

    COP1: 3 exercises, 3 Sets with a mosey after each set, 10 reps each leg

    Single-leg lunge, Pistol squat, and Side leg raise

    COP2: Moseyed to the seawall for a great view of the Okwata sunrise while doing a Hurricane Hoedown. Thanks, Cowbell!

    Then, mosey up the levee and down the levee to the Cabana of Pain.

    COP3:

    One group did pull-ups or chin-ups AMRAP. Second group did merkins AMRAP. Third group did dips x20 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Hello Dolly, Real Freddie Mercury, and Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the sunrise, Sky Q. Teach us to be generous!

  • NOTC Two Miler + F2 + 12oz Curls

    For the second year, F3 NOLA helped out The New Orleans Track Club with one of their Summer Series 2 mile Wednesday evening races.  Unlike last year’s near-washout, this time we were greeted with pleasant conditions and a nice breeze.  Lots of the regular PAX showed up representing F3 and a few occasional gloomers who were out there as well bringing the total to about 15 guys.  T-claps to the PAX for efficient teamwork on the speedy setup of the tent, flag, signs, Gatorade, etc. and helping out our friends with FiA as well as The Jambalaya Girl….we run like a well-oiled machine!  We enjoyed some F2 before the race and catching up with a few of the PAX that some of us don’t get to see very often.

    The Race:

    Blast off on the track around the festival grounds with a few zig zags through the park.  The breeze and lack of humidity helped many clip along a brisk pace.  Many of us surprised ourselves with really good times, some PRs were set….I guess this F3 stuff really works.  T-claps to the many youth and families who were out there running the race.

    Post-Race:

    Our tent slung out cups of Gatorade to the masses while many of us re-hydrated with the foamy goodness being poured by NOTC….lots of 12 oz curls being done.  The race participants were also treated to a nice spread of grub including jambalaya, bananas, chee-weez, and more, all made possible by the sponsorship of groups like F3.  We managed to get some EH-ing in as well, including some guy who’s email address includes the word “smurf.”  T-claps for round two of #teamwork on the breakdown and loading.  T-claps to Amnesty for hanging in there till the very end and enjoying one last beer with in YHC’s garage as we unloaded.

    Thanks to those who donated.  We have funds left over that will go to something F3 related, possibly a website upgrade that I’m told we may soon do.

    Thanks to those who came out to support F3 and NOTC.  Visit runnotc.org for dates on the next three Summer Series races along with other events.  They put on the Spillway run which several of us are signed up for.

    A good time was had by all.

    Tool

  • Burp Back Mountain

    This was going to be a good day. First, my good friend and EH’er (CAPS LOCK) was in town from Nashville and was pumped to post with us. Second, the gloom was uncharacteristically mild for June in the Big Easy. Then, upon arrival, I find out it’s 86’s birthday (44, which is going to take some getting used to). Jadeveon tried to ruin it by claiming the Q, but was kind enough to let me keep it.  Let’s mosey.

    Over to the base of the mountain and start our climb by:

    • Sprinting the inclines and jogging the flats to Level 4
    • Back pedaling the inclines and jogging the flats from Level 4 to the top

    Knock out AMRAP of Merkins while waiting on the 6, and then headed down to the bottom of the last incline to celebrate 86’s birthday. Seaman even sang to him:

    • Partner up, first partner runs up the incline and back down while the other does Burpees, then swap. Alternate until 86 total Burpees completed

    Mosey down to the benches for:

    • Dips x 20
    • Right Leg Power Ups x 20
    • Left Leg Power Ups x 20
    • Derkins x 10
    • Shoulder Taps x 20

    Then because “each man who is in F3 should consider himself willing and ready to lead” (or was it because YHC hadn’t made it this far in planning this workout) we circled up for some Potluck Mary:

    • Freddie Mercury x 10
    • Flutter Kicks x 10
    • Leg Lifts x 10
    • Sit Ups x 10
    • Freddie Mercury x 10
    • Peter Parker x 10
    • Parker Peter x 10
    • Box Cutters x 10
    • Right Hip Lifts x 10
    • Left Hip Lifts x 10
    • Dying Cockroach x 10
    • X’s and O’s x 10
    • American Hammer x 10
    • Penguins x 10
    • Pickle Pounders x 10
    • LBT x 10
    • Mission Impossible 10 40 count (thanks Rudy)

    Quick pit stop at Touchdown Jesus for Curb Crawls, then back to the flag for the COT: Count-O-Rama, Name-O-Rama (welcomed one FNG and named him Aubie due to YHC’s love for his alma mater), Announce-O-Rama (Mothership is at The Birdcage/Skinny Saturday morning at 8 and the F3 founders, Dredd and OBT are posting), and Ball of Man.

    Much obliged for the opportunity to lead. SYITG,

    – Buckle Bunny

  • Stomp #93 – Running & Rucking

    Good turnout with nine PAX in City Park this am for the Stomp.  YHC noticed last week that someone must have signed me up to Q so I kicked around a few ideas to vary up our running workout, aka The Stomp.  With lots of running and rucking on the radar for the rest of the week, I figured we shouldn’t go too hard on the legs and mix up the moseying with some calisthenics , speed work, and body weight exercises.  Several guys showed up with rucks so it became evident that we would be splitting up the PAX.  T-claps to Bubba, Fracsac, JV, and FNG Grave Digger for the early warmup run before their ruck.  Blast off at 5:30 with 5 runners and 4 ruckers, all in the direction of the museum.  Welcome Cowboy from F3-Nashville who showed up in the nick of time.

    Here’s what the runners did:

    • Mosey to the museum (0.6 miles)
    • COP on Museum Steps: SSHx20, Windmillx20,Peter Parkerx20, Skater Jumpsx20 (these were ugly and bad timing with ruckers passing by to witness the botched form)
    • Line up for a Burpee Catch Me If You Can Indian Run around the Big Lake track. (0.75 miles)
    • Run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between the light post. (0.4 miles)
    • Dips x20 on the cement ledge, just cause it was there
    • Another run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between every second light post.  (0.4 miles)
    • Dips x20 on the cement ledge, to catch our breath
    • Run around the Great Lake again OYO and if finished early, loop around the Museum and till the six shows up.  T-claps to Cowboy for pushing hard. (0.75 miles + lagniappe for Cowboy)
    • Mosey back to base.  (0.6 miles)
    • Two minutes left so one last mosey, this time around the Roosevelt Mall circle. (0.15 miles)
    • LBC x40 IC to seal the deal.
    • Total Distance = 3.65 miles according to geodistance.com

    Here’s what the ruckers did (according to Fracsac’s MapMyRun post):

    • Pre-workout mosey of 1.64 miles
    • Rucked 2.92 mi at a 15:39 pace

    COT included a rather drawn out naming process for Grave Digger.  Welcome and t-claps to Quick Draw for the EH.  Prayer to close it out.

    Always great to lead.

    Tool

    Moleskin:  YHC advises future Q’s to use caution if they decided to try skater jumps in a workout.  They looked cool when watching the online Men’s Health video of the ripped guy doing them but backfired a bit when the YHC attempted to lead them during a COP.  Maybe there’s a reason they’re not on the F3 recommended exercise list.

     

     

     

     

  • Forecast: 55 and Wet

    QHC came rolling in at exactly 5:30.  I’m not a professional trainer, modify if you need to ‘cuz this is F3, so let’s mosey.  The mumblechatter began early, as we moseyed to the pavilion over the pond for COP1:

    • 10 burpees OYO
    • 9 burpees OYO
    • 20 merkins xIC
    • 8 burpees OYO
    • 20 Imperial Walkers xIC
    • 20 Monkey Humpers xIC
    • 7 burpees OYO
    • 20 hip slappers xIC
    • 20 arm circles forward xIC
    • 20 arm circles backwards xIC
    • 6 burpees OYO

    The PAX then moseyed to the covered shelter for COP2:

    • 20 right leg step ups xIC
    • 20 dips xIC
    • 5 burpees OYO
    • 20 left leg step ups xIC
    • 10 burpees (or 4, then 3, then 2, then 1) OYO

    A slow mosey to Oak Alley for Route 55: at each lamp do a set of LBTs: two at the first lamp, four at the second, etc. to twenty at the tenth.

    A moderate mosey to the Labyrinth for 20 derkins.  The PAX encountered a poor soul trying to do his quiet meditative yoga.  So after the derkins, YHC decided the PAX should mosey back to the fields across from the track for a longer Circle of Mary:

    • 55 LBCs xIC
    • 20 tin snips xIC
    • 20 Ys xIC
    • 20 Ts xIC
    • 20 Ws xIC
    • 20 Big Boy situps xIC
    • 20 dying cockroaches xIC
    • 20 putins xIC
    • 55 LBCs xIC
    • 1 minute of plank

    The PAX finished off with a quick if short mosey back to the flag for a countdown of 16, namorama (#TClaps to Cowboy for posting multiple AOs while visiting NOLA), and COP.

    Fifty-five is a great space.  Cowboy and YHC recommend it highly.

    Jingle Vader

     

  • Merkin Mountain

    When:6-2-2017

    QIC: Quick Draw

    The PAX: Rudy, Tinkles, 86, Yankee, Roots, Bad Moon, Sea man, Landing Strip, Shorty, Cowbell, Sandbar, YSR, Saban, Jingle Vader, Mulligan, and Quick Draw (QIC).

    At 0530 there was the usual disclaimer, as it turns out YHC is not a personal trainer and this is F3.

    The Thang
    Mosey from the fountain to St. Charles and Audubon Street for BLIMPS at each crossover. 5 Burpees, 10 Lunges (each leg) 15 Imperial Walkers, 20 Merkins, 25 Squats. Gather in front to the Loyola statue for Sevens. It began with 1 Jump Squat and Bear Crawl to the statue where 6 LBC’s were done and Lunge walk back to 2 Jump Squats and continue to 7.

    We then moseyed to the base of the mountain. The PAX was to mosey to the top stopping at each end for 7 Merkins and 10 The Real Freddie Mercury. Plank and wait on the roof for the 6 and the Q. Some work was done there, but YHC was too out of breath to remember.

    Down the stairs and to the benches. Left Leg step up X 10 IC, Dips X10 IC, Right Leg step up X10 IC and mosey to the flag for Mary.

    There were announcements about the Grow Ruck, OBT and Dredd and the 0800 Saturday beatdown at Audubon, and only 48 weeks to the Barathon. Countoff and Namerama followed by the BOM. The prayer was for Doug, a policeman, with stage 4 cancer. We prayed for strength for his family.

    My M asked if I kicked ass on my Q. The first ass kicked was my own.

    Quick Draw

  • Shake Down the Thunder – Bucktown Coastie

    The Coastie was a one Pax this morning.  YHC rolled to the trail at precisely 5:30 am; nodded off to the sky Q and made his way. In total the ride was 14.77 miles and the average speed was 15.2 mph (however the mid miles were averaging 16.5).   YHC rode alone, neither passing or being passed.   Upon reaching the Seabrook Bridge a thought came.  “Can I make it to the stomp for Mary?”

    YHC dropped the ring and damn well tried.   The fast route between 2 points is a straight line.   YHC turned south on Franklin Ave, west on Leon C. Simon, south on Paris….

    Then YHC saw the most monumental and beautiful edifice ever built.  There she was standing before him in brazen red brick and shimmering windows.   The roar of the Tiger called out to him.  He could feel the Navy Blue and Old Gold Coursing through his veins.   The azelas were starring in his soul, saying “we shall bloom bolder this year”.   The gazebo called his name and said “I will shelter you.”  Palms swayed in the breeze as if they were singing the Alma Mater, “…Holy Cross, we hail thee, tender, strong, and true.”   The bell tower struck 0600, and YHC knew that he was not going to make it to the Stomp, but, what a sight worth missing it for.

    The remainder of the ride was west on Filmore, south on Marconi, west on Harrison and back to YHC’s M & shorties.  All are welcome to the Coastie, and boys who are looking to become men are welcome to 5500 Paris Ave.

    Da Parish, Class of ’01

    Moleskin:  Below is the mission statement of Holy Cross School.  It’s not too far off course from being a Q.

    “The Holy Cross Man is a refined gentleman who lives by Faith. Devoted to his soul’s welfare, he reflects often on God. His daily actions are sanctified by prayer, the practice of virtue and manly piety. Since sanctity is his goal, he has a deep devotion to Our Lord, to Our Lady and to St. Joseph, patron of his school.

    The Holy Cross Man is studious. He regards learning as a duty; intellectual perfection as an honor. He knows that his school is his training ground where he must mold himself into a useful man.

    The Holy Cross Man is loyal to God and Country. Devotion to his school and his teachers is demonstrated by his cooperation, zeal and spirit. He is a friend of all because he is a member of the Mystical Body of Christ.

    In a word, he is a man of faith and honesty, of strength of character through self-mastery, of respect for the Christian family and lawful authority, of leadership in the pursuit of the true, the good and the beautiful – that is the Holy Cross Man.”

  • Three of A Kind

    Three high impact men gathered in the gloom and faced the day head on. To boost our local weather forecast accuracy, I vote to set up a weather station at the Troubled Water’s AO.  All it’ll measure is the chance of downpainments; and it’s always 100%.

    Q planted the flag and we went on the move. Mosey to the basketball courts to work on our free throws.

    Warm-Up:

    1. SSH x20 (IC)
    2. Windmills x15 (IC)
    3. Imperial Walker x20 (IC)
    4. Arm Circles – forward/backward x15 each (IC)

    The Thang:

    11’s: Pull-Up/Merkin combo. Round 1: PAX would do a round of Pull-Ups/Merkins at the court, then run to the other pull-up bar for Round 2.  Then back to the basketball courts for round 3, etc.

    Dropping Threes:

    PAX did a lap around the back half of the park followed by:

    1. 50 Squats
    2. 50 Merkins
    3. 50 Sit-Ups

    Run another lap then:

    1. 25 Squats
    2. 25 Merkins
    3. 25 Sit-Ups

    Counterama, Namerama, Announcements, Prayer, and Send Off.

    Moleskin:

    Without the dedication of the high impact man (HIM) Kim Chi, Troubled Water’s might just be called Waters. And Terabyte is the only one from TW heading into the GrowRuck this weekend, so that man deserves double respect.  I’m sure he’ll be in the gym and/or rucking again today too.  Some guys just stay on the move. #respect