F3 New Orleans

Category: New Orleans

  • All-Right-E

    On Memorial Day, a day of honor, respect and thanks, you’d think (hope) that the PAX would show at least a modicum of respect to their elders. But apparently, the answer is no.  A good reminder that there are no free rides.  So YHC arrived about a minute before 5:30 and had an aha moment that he’s today’s Q.  All-Right-E, with a quick disclaimer, off we go…

    COP1 is going to begin a little different, because we should always be vigilant and never complacent.  All-Right-E, here goes:

    • Bunny rabbits (high knee slaps 20 single count each
    • SSHs 29xIC
    • Abe Vigodas 15xIC
    • Hillbillies 31xIC

    YHC got some good mumblechatter with the bunny rabbits: need to keep that one in the queue.  Pick up some rocks and mosey to the benches under the shelter (don’t want the PAX to melt from the slight rain).  For COP2.  All-Right-E, it was all with rocks (except where noted):

    • Right leg step ups 20xIC
    • dips 20xIC (one rocks, obviously)
    • Left leg step ups 20xIC
    • Incline merkins 20xIC (no rocks, obviously)
    • squats 20xIC
    • Hip slappers 20xIC (no rocks, obviously)
    • Prison duty (move rock from left to right and back to left) 20xIC
    • Derkins 20xIC (no rocks, duh)
    • partner up for buddy situps passing rock from PAX to PAX 30 each pair OYO

    COP3 for some navel contemplation on the wall.  All-Right-E, here’s how it went:

    • Minute sit starring at your rock
    • sit with overhead press 20xIC
    • sit with curls 20xIC
    • Minute sit starring at your rock again

    COP4 for some Mary.  All-Right-E:

    • Hello Dolly 20xIC
    • Penguins 20xIC
    • Putins (with or without rocks) 20xIC
    • Right Hip Dips 20xIC
    • Left Hip Dips 20xIC
    • Dying Cockroach 20xIC

    Mosey back to rock pile and then to our flag for Count Off, Name-O-Rama and COP.  Thanks again to all those who have given their lives for out country, and thanks also to all those nor or formerly in our military.  We have so much to be grateful for.

    Moleskin: As Mathlete noted, Memorial Day is a good day for a Murph.  We finished with another 17.5 hours left in the day: go to it.  Nothing’s holding you back, except yourself.

    Jingle Vader

     

  • Grow Ruck Preparation

    Two men put their DownPainment this morning in preparation for the June 10/11 Grow Ruck.  Both of wanted to Fartsack but the accountability of each other showing up pushed us to get up instead of hitting the snooze button.  After getting to our designated meeting point for 5:30 am, there were some other men that I didn’t recognize.  Maybe they were planning on training as well….not.  It was quite obvious that they didn’t get up to Ruck with us but stayed up the entire night doing their thing…whatever that was.  When Fracsac pulled up a few minutes later, they left the scene not wanting to be embarrassed by our commitment to be sharpened.

    After we loaded our packs we headed West on the Lakefront to take in the scenery of the boat houses, Southern Yacht Club and the Penisula.  After we ran out of real estate, we headed East to see all the armoring that the Corps of Engineers was doing to the space between the road and the lake up to the Bayou St. John outlet.  We had a great F2 and covered 8 miles in 2 hours and 10 minutes.

    Countoff, Namerama and a prayer of peace, perseverance, and understanding for people dealing with Cancer and the loss of loved ones.

  • Preblast: SPEEDFORNEED Inaugural Race – RFYL American 4miler 7/4/17

    SPEEDFORNEED Inaugural Race!!!

    After months of planning, marketing, praying, fundraising, and blowing up everyone’s Slack chats & Twitter feeds, SPEEDFORNEED is ready to launch!  Fittingly, our first race will be the American 4miler on Independence Day, July 4th 2017 in Dilworth Charlotte, NC and will be hosted by F3 – Metro Region.  Metro’s very own SIB and Bandit AO workouts leader, and SPEEDFORNEED Co-Q, Nash, will be piloting his 2.0 son Owen (14yrs old), who has Duchenne Muscular Dystrophy (DMD).  You ALL (PAX, M’s, 2.0s) are invited to spectate, support (bring your posters & cowbells!), or register to run with us in this SPEEDFORNEED Inaugural Race!  Help is make this race experience EPIC for our rider-athlete Owen!

    Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast  Like what we’re doing and want to support? Click for CrowdRise Donation Link  or  Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, so please donate, every little bit counts!

     

    • RACE EVENT: RFYL American 4Miler & 1mi Kids Run
    • DATE: Independence Day, July 4th 2017 ~ 7:30am 4mi Start Time (arrive 7am or earlier)
    • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
    • REGISTRATION WEBSITE: http://runforyourlife.com/american4miler/
    • OTHER DETAILS: $33.25 Cost thru June 2nd / Team: “F3 Nation” / No race-day registration
    • MEETING POINT:  F3 Nation SPEEDFORNEED tent in event festival (look for the racing chair!)
    • HOST F3 REGION: F3 Metro
    • DRIVER: F3 – Nash (Metro)
    • TRACK COMMANDER (TC): Nash’s 2.0 Owen Farr (14yrs old)
    • CAUSE: Duchenne Muscular Dystrophy (DMD) Click to learn more about DMD
    • SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
    • SPEEDFORNEED PREBLAST: SPEEDFORNEED Preblast 

     

    ***SPEEDFORNEED is on the move! The next race is Friday, 7/7/17 7:30PM, the Streetlight 5k (Concord, NC) hosted by F3 – MECA (Harrisburg).  Stay tuned for an upcoming preblast for that race and other upcoming races in or near your region.***

    *If your region to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*

    Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

    SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Nash

  • 610 Stomp #91 – Snooze f.k.a. Shorty

    “The early bird gets the worm” -Not Shorty

    4 of us waited around the SF wondering who the Q was….. you know how this story goes…

    You guessed it! Shorty fartsacked yet another Q.  Enough is enough, right PAX? Hawg threw out the name “Snooze” and YHC is standing behind it.  What does it take to get a name change around here?? RIP Shorty, Welcome Snooze!

    Anyway, YHC took the lead and forgot to give a disclaimer, whoops.

    Run out 15 min, back 15 min.

    Per Rudy, we covered about 3.5 miles.

    15 min of track/sprint work, went something like:

    200M Sprint, 100M Walk, 200M Jog, 100M Sprint, 100M Walk, 100M Jog, etc.

    Per Rudy, we covered about 1.3 miles.

    Gather for COT.

    It’s always a pleasure to lead when Snooze fartsacks.

    -Cowbell

     

  • Get Shorty

    It all started with a simple request on the GroupMe App.  Hawgcycle asked if someone could cover his Q at Okwata, and Shorty quickly, too quickly, volunteered. YHC responded that he would be the back up, but had no worries in regard to Shorty posting. YHC posted just to see what sort of beat down Shorty would bring this day. YHC should have known it was a well thought out plot, a plot to get YHC to post. YHC was trying to rest the hamstring, aka Yoga Butt, but not this day.
    Due to a severe case of fartsacking, the part of Shorty will be played by Chili Palmer….

    Four Okwata die hards posted for an epic beatdown, which YHC thought would be brought by Shorty. Apparently the Cadillac of Minivans was calling, so no Shorty here.

    YHC: Chili, what do you think about Shorty fartsacking?
    Chili: I’m not gonna say anymore than I have to, if that.

    Well, I guess YHC would need to bring it today. It was an incredibly cool and brisk morning at Okwata, and a welcomed change from the humid conditions as of late. Time to get to it! But first, the disclaimer…..and then

    The Thang

    Mosey around the mardi gras fountain, karaoke left, then right. Circle up in front of the fountain for a warm up:

    SSH IC x 31
    IW IC x 15
    Windmills (Abe Vigodas) IC x 10 (gotta stretch that hamstring)

    Mosey back to the fountain for COP 1
    Jack Webb double shots at the barre – some mumble chatter about not seeing that coming…..
    YHC: Chili, you think we should do Jack Webbs at the barre?
    Chili: Look at me.
    YHC: I’m looking at you.
    Chili: No, I want you to look at me the way I’m looking at you.
    YHC: (Awkward)

    The PAX does 1 merkin, followed by double shots (air presses) in the peoples chair against the fountain rail, up to 10 merkins. That’s a total of 55 merkins.

    Mosey to the House of Pain….would the PAX be hit by a stench and a swarm of bugs again? Nope, all clean and ready for action!
    COP 2 – Four stations
    Run up levee, 5 burpees on top, run down other side and back up, 5 burpees on top, return to HOP (Timer)
    Catalina Wine Mixers – AMRAP
    Bobby Hurley’s – AMRAP
    Pull Ups – AMRAP
    One round is all – YHC didn’t think it warranted a repeat….

    Mosey to the corner of Lakeshore and Canal – COP 3 – Four Corners
    Corner 1 – 10 x Catalina Wine Mixers IC
    Run across levee to second corner
    Corner 2 – 10 x Bobby Hurley’s (not IC but together)
    Run to third corner
    Corner 3 – 10 x Merkins IC (4 count) – 20 total
    Run across levee to fourth corner
    Corner 4 – 10 x Lunges IC (4 count)
    Return to first corner…
    BLIMPS (Use same corners methodology) Welcome Da Parish! Riding that bike back and forth across the levee like a machine!
    Corner 1 – 5 x Burpees IC (Actually 8 count body builders)
    Run across levee to second corner
    Corner 2 – 10 x Lunges IC (4 count)
    Run to third corner
    Corner 3 – 15 x IW IC
    Run across levee to fourth corner
    Corner 4 – 20 x Merkins IC (4 count) – 40 total
    Return to first corner
    Corner 1 – 25 x Plank Jacks IC (4 count)
    Run across levee to second corner
    Corner 2 – 30 squats IC (4 count)
    Run back to first corner for…
    Mary – all IC
    WW 2 Situps x 15
    Flutter kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15
    Box Cutters x 15
    Tin Snips x 15

    Return to the VSF with one minute to spare…..so plank until 0615

    Count off, nam-o-rama, announcements, intentions, and a closing prayer to the Sky Q.

    Moleskin
    The PAX did a total of 115 merkins, 20 in one set, 40 in another set, and 55 cumulative in the Jack Webbs.

    The Summer Series 2 mile run on June 7th is right around the corner. Please consider donating to support the cause, as F3 is a sponsor. It’s a great event for the whole family. Even if you can’t donate, please come out and join us!
    The Grow Ruck for June 10th is still on! Everyone is doing it! If you haven’t signed up, get on it!
    Torq is promoting awareness on Facebook to draw attention to F3. Check it out on GroupMe, or facebook. Ask Torq for more info.

    YHC: Well Chili, you thought of a title for this beat down yet?
    Chili: How about “Get Shorty”?
    YHC: Well Said!

  • Fun at the Foundry 5/24/17

    A beautiful morning at City Park! Frac Sac showed up in excellent spirits to greet everyone with some cheer. A quick disclaimer, and off we go.

    A quick mosey around the circle for our 1st COP.
    SSH x 25 IC
    IW x 25 IC
    Plank Jacks x 25 IC
    Palnk Walks x 20 IC (10 right and 10 left)
    Squats x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Mall:
    Dips on the park benches, start at 5, increase 1 dip per bench to end at 17.

    Mosey on over to the Foundry for some Fun:
    5 stations, 3 rounds:
    10 pull-ups (pull-ups with the count)
    Dips
    Squat jumps
    Body rows
    Knee Ups hanging from the monkey bars

    Next we mosey to the NOMA water fountain for 11’s up the steps of NOMA.
    Incline merkins at the fountain, squat jumps at the top of the steps.

    Indian run back toward the flag. But wait, we have 3 minutes for Mary!
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    Russian Twists x 20 IC

    And back to the flag at 6:16. Count off, Name-o-rama, announcements, intentions, and thanks for a beautiful day!
    See you next time in the gloom.
    Walleye

  • Saturday the 13th with Yankee Doodle Daddy

    Sorry for the tardy backblast- I blew it no excuses like it was my b-day weekend, my parents were in town, exams were full swing, it was mother’s day. It is all on me – I just blew it.

    I built this Q around my Dad. I just feel so lucky to be able to get out in the gloom with my Dad. I love him and I love being with him. Yankee Doodle Daddy doesn’t like to run as much as he used to so I made every run and activity – short distances.

    We circled up on the great lawn – and did SSH x 20, Imp Walker Squats x 20, Side Lunges x 20, and Mtn Climbers x 20
    Then we ran and touched a column at the Pavillion at the other end of the great lawn and back to the Peristyle. LBCs to the waiting PAX instead of PLANK.

    First COP was Fire Hydrant x 20, Wife Pleasers x 20, Monkey Humps x 20 and Donkey Kicks x 20
    A Lap to the columns and back to the Peristyle.
    Second COP was Peter Parker x 20 , Merks x 15, Single Leg Wife Pleasers R x 20 L x 20
    Lap #3 to the columns
    Third COP was a RING OF FIRE. Bear Crawl sideways. Merk wave. Bear Crawl the other way Merk Wave. 4 different Merk waves
    Lap #4
    Fourth COP was Marching Wife Pleaser x 20, Russian Twist x 20, Parker Peter x 20, Lean forward touch the ground squats x 20 switching legs
    Lap #5
    Peoples chair on a column 60 secs, 12 Decline Merks IC, 10 All American Body Builders OYO and 30 Dips OYO.
    Lap #6
    Sixth COP was Dying Roach x 20, Squats x 20, Back Lunge Twist x 20 R/L
    Lap #7
    10 burpees
    Back to the FLAG for the COT.

    Bummed that I didn’t finish out my plan/weinke. I left to COPs on the table my goal was 50 exercises in 60 min. I was close but it didn’t happen. Rudy also noticed how this was a Yankee modified Dirty Mac style beatdown.
    Bogey sang to us but not George Michael.
    Quickdraw was burning the whiskey out his pours that AM.
    Cliffnotes lost his keys – another keyman?
    Triple Shift made Coffeeteria the funniest coffee I have ever had
    convo between CLiffnotes and TShift about race. My sides hurt after that one
    I appreciate the b-day wishes!
    Rudy I know you had a ton of mumble chatter but I have learned to ignore you when I Q now.

    Thanks for the opportunity to Q my Dad and you guys! TClaps to my OLD MAN for finishing the whole workout – no walking!
    Peace-
    RY

  • Big Papi is on Bourbon St still?

    16 PAX gathered at the Birdcage on this chilly may morning. Seaman was lamenting the fact that summer hasn’t brought the heat and oppressive humidity that is just around the corner. Nip/Tuck wandered up to the waiting PAX in a early morning daze. Made me laugh.

    Roots asked me to sub his Q for him – I Q’d the first birdcage workout – so I love to step up for this one whenever I can. Mental note that next time I am going to pass the buck to YSR or Sandbar – both are ready for their VQs.

    I made my plan for our brother from Rock Hill – Big Papi. He joined us on Monday and I wanted to give him an authentic NOLA beatdown but at 230 in the AM I got the fart sack text that Bourbon St kept our man from an AM post. He is not the first exchange student to our PAX that had good intentions of a beatdown waylaid by the urine smelly street of Bourbon with its hand grenades, jazz, neon lights, etc — nor will he be the last. We enjoyed having him on Monday – maybe we will get the chance to gloom again in the future.

    Warm up: SSH x 20, Imp Walker Squats x 20, Merks x 15, Fire Hydrant x 20
    Mosey to the Row bars.
    Do 20 rows then mosey to pull ups 10 pull ups then mosey to the tables for 30 jump squats. Complete two laps of this exercise!

    Then we lined up at the tables. Power step ups down one length of the tables, bear crawl sideways on the left, bear crawl sideways on the right and power step ups down the length again using other leg. Tclaps to Nip/Tuck for figuring out how to get both legs involved.

    After that we did TABATA with Burpees (8 rounds 20 sec on 10 off)–I got in 48 burpees total.
    Our second Tabata round was Donkey Kicks. (8 rounds 20 sec on 10 off switching legs). When we were finishing Donkey kicks I stupidly said thing of me later when you ass hurts. That prompted a bunch or mumblechatter – none to be repeated here. use your imagination.

    I had two other planned TABATA rounds but time was running out.
    So we circled up for Mary. For Mary we did Hip Dips x 12 R and L, Dead Bugs x 30 (Rotate r/l) not Dying Roaches, Russian Twist x 15, and we finished with some plank walk x 20.

    We closed our circle with a shout out to G-spot who is having baby number 2 today. We also had a moment of silence to our F3 brother Papa Smurf.
    Thanks for the opportunity to lead and to push the PAX.

  • Physical Fitness Test

    We got a hot tip from OBT that Cadre Danny likes to use a Physical Fitness Test during his GRTs.  The test is 100 burpees, 1 mile run, 50 burpees, and a 1 mile run.  OBT said the time hack was 32 minutes one time and 36 another (there were hills).

    The Thang

    Mosey to the rock pile for the warm-up:  SSH IC x 25; IW IC x 25; Way Backs IC x 15; Windmills IC x 15

    Physical Fitness Test:  100 burpees, 1 mile run, 50 burpees, 1 mile run.

    Moleskin

    • Tool and Maverick got caught by the train and arrived right after we had started doing burpees.  They asked how many we were doing and we replied 100.  After 10 or 15 they asked again…”How many are we doing?”  Again, we replied 100.
    • I knew Rudy did not have clearance from his doctor to do burpees, so I told him he should go to the Skinny.  He didn’t listen.  When given the option between going to the Skinny or possibly breaking your pinky again, the choice is clear.  I wonder what it would take to get someone from Rock City to actually go to The Skinny?  The threat of a broken pinky is clearly not enough.
    • I was impressed by what the Pax accomplished today.  Everyone performed well and I believe we had 5 men finish sub 32 minutes.

  • Uptowner Yoga Challenge – Week #8

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Prayer Twist
    • Tree
    • Namaste

    Moleskin

    • Do your backblast on time or you forget who was there and what you did.
    • This was the last Yoga session.  We did Yoga every Friday for 8 weeks and I’m not sure I am any more flexible than when we started.  I think my legs are a little stronger, as in I may be able to better handle one of JVs wall sit marathons.
    • Fracsac and I did end up with Yoga Butt, which is not as nice as you would think.  Basically it is a tear in the Hamstring tendon.  Not sure what to do about that.