F3 New Orleans

Category: New Orleans

  • TriskaiROCKaphobia

    Lo Siento as this BB is way late.

    I went to summer school between my Junior and Senior years of high school.  One thing I remember from it is that triskaidekaphobia is the fear of the number 13.  It was also the name of a card game we played between classes, and it was the inspiration for this workout.

    The Thang

    I’m sure we did a warm-up but I am not sure what it was.  Knowing me, I think it was probably:  SSH IC x 30; IW IC x 30; Good Mornings IC x 15, Windmill IC x 15; Low Slow Squats IC x 25

    Triskaidekaphobia – Sort of like an organized deck of death, without the deck.  4 exercises, starting with 13 reps each, then 12, then 11, etc….We did Shoulder Presses, Curls, Rows, and Chest Presses all con roca in cadence.  We made it down to 4 reps of each exercise, so that comes out to 85 reps of each.

    We returned the rocks, ran to the flag, gave announcements and said a prayer.

    Thanks,

    Hawg

     

  • Just Blimps

    Sixteen Nola pax showed up Friday to tackle the mountain.  We took off at 05:30 after a brief disclaimer and went straight to WPM. Everybody partnered up for a variation on BLIMPS. Partner one ran/walked/crawled up the north stairs, across the top and back down, while partner two performed Burpees Amrap, then flip flopped and continued through the exercises– Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.This proved to be a real soul crusher due to the high humidity in the garage and stairwells. Maybe next time we’ll do the exercises on the roof where the air moves a bit…  We had about 6 minutes left after the blimps so we moseyed over to the benches on campus and banged out a quick round of dips x 25 IC, then back to the flag for COT w/ shout out by YHC.

    Good Times!

    Roots

  • Big Papi’s 45-Minute NOLA Tour

    YHC was expecting rainy and flooded conditions but was pleasantly surprised to find the gloom just a little damp but otherwise pleasant.  Better surprise was having a Pax of 14 strong despite the rain, including Big Papi from Charlotte.  With our honored guest present, YHC felt obliged to give a little tour of our fair city, starting with a brisk mosey over to:

    Audubon Park Golf Course (monkey bars):

    Split into four stations:

    • Burpees x7 (timer)
    • Russian twists
    • Pull ups
    • Mountain climber

    Rinse and repeat.  Unfortunately, we lost Seaman in the middle of this because YHC neglected to provide him directions to our next stop.

    A quieter (but far less jolly) Pax proceeded with an Indian Run over to the Fly to see:

    Mississippi River:

    Ring of fire:  circle up, bear crawl to the right, halt, 10 merks wave-style, bear crawl to the left, halt, 10 diamond merks wave-style, bear crawl to the right, halt, 10 wide merks wave-style

    Shake it out then mosey over the levee to:

    Audubon Zoo:

    Here we did “8s” (variation on 11s), starting with 1 jump lunge at the bottom of the levee and 7 burpees at the top.  Note to self: this combo is brutal — stop doing this.

    Indian run to the end of the Fly and line up head-to-toe in elbow plank position for moguls.  Each Pax member jumped over the legs of the remaining Pax, who were doing plank walks while waiting their turn.  We did this twice and then resumed our Indian run to:

    The Labyrinth (or thereabouts):

    Obviously no trip to New Orleans is complete without visiting the cherished labyrinth.  Unfortunately, it was occupied and we had to circle up nearby for some quick Mary:

    • LBC x30
    • Real Freddie Mercs x20

    Mosey back to the flag and re-join Seaman, who was in good spirits despite being abandoned by the Pax.

    COT: count, name-o-rama, shout outs, and prayer.

    -Mulligan

  • Lakefront GoRuck Training 05.21.2017

    QIC rolled in hot and we got going at 5:45 am on a Sunday morning.  We slowly rucked east over a few levee hills and the Bayou St. John overpass and enjoyed the cloudy day and rain.  ‘Embrace the Suck’ will be a theme this day.  Fracsac and Woz took off and Bubba, JV and I picked up the rear.  We had to double time it a few times to keep up and the overall time was around an 18 min. mile going out.  After an hour, we turned around and QIC wanted to pick up the pace to a 15 min mile.  A lot of double time rucking pushed the PAX to the limit.  We did a negative split and finished 6.5 miles in 1:40 minutes.

    Sudden Change

    QIC had some hairbrained idea.  Because we got back early, I planned to do a descending ladder of 8 count bodybuilders, flutter kicks, squats and overhead presses with the ruck x IC.  We started at 10 then proceeded to 9.  All of a sudden JV gives me his ‘Next of Kin’ card and QIC shut it down.

    Countoff, Namerama and Prayer for strength to be all God designed us to be.  Thanks for allowing me to lead!

  • Birthday Redemption

     

    The clock struck 5:15 and again the familiar beginning of the LSU Pregame show rang out.  YHC stared at his shoes and thought, “It’s your birthday.  No one would mind a fartsack.   Uh oh, you signed up for a birthday Q.”   So with remorse for the decision YHC laced up, made coffee, kissed the LoHL and got in the truck.   “You need to post today.  Today is not about being 34.  Today is about redemption!”   The PAX was strong; stronger than YHC has seen in a while.  (The Bucktown Coastie & Lafitte’s Plunge have consistent but low numbers.)  “Been a while since you’ve Qed this many.  Can you handle this?”   YHC greeted the PAX and thanked them for the birthday wishes, and did some preliminary stretches.   The small talk ensued when the clock struck 5:30.   The morning officially became The Gloom.   “Gentlemen…Bogey…This is F3.  I am not a professional trainer.  Let’s mosey to Falcon Field.”

    The Warm Up

    ·       SSH IC x 34

    ·       1 Burpee OYO

    ·       Hillbilly x 33 (YHC lost count)

    ·       9 Burpees OYO

    ·       Peter Parker x 34

    ·       8 Burpees

    ·       Seal Jacks x 34

    ·       3 Burpees

    Mosey to the Ankle Sprainer a.k.a. The 610 Under Pass; “redeem yourself”

    ·       11’s Merkins/WWII Sit ups

    ·       Run down & up in between

    Getting back to Falcon Field for base running sprints was ambitious.   YHC was the 6 and completed the 11’s with hardly any time left. 

    Mosey Back to the VF

    ·       SUDDEN CHANGE – Sprint the track straight away

    Announcements

    ·       The Basin Run/Lakeview Running Club every Thursday at 6:30pm at the Basin on W. Harrison – 5K run followed by drinks & neighborly socializing.

    ·       Tchopotoulis Bar-a-thon Friday night – 6 miles/6 beers/Unlimited Fun

    ·       BFF Ride Sunday – 10, 30, or 50 mile bike ride through the City.  Proceeds go to Women’s Cancer.  Bleau is the Chairman of the event (SF3)

    Intentions

    ·       Mr. Doolittle and Beans have friend beginning treatment for lymphoma

    ·       All those traveling this summer

    ·       Victims of Alzheimers and their families

    Moleskin:   YHC sprained his ankle during this exact work out 12 weeks ago.   The road to recovery has been quite tough; 4 weeks in a boot, 4 weeks in a brace, 6 weeks of physical therapy.   Thank Sky Q that no surgery was needed.  Through the Fitness, Fellowship, and Faith afforded to me by the fellow PAX, I have been able to stay active during the recovery (Coastie & Plunge).   While a former version of YHC would have used the injury as an excuse to sulk and demotivate.   The PAX motivated and encouraged.   YHC would like to that the NOLA PAX and all PAX for this gift.   F3 cannot and will not be taken for granted.  

    Thank you for the opportunity to lead,

    Da Parish

     

  • Foundry, Field and Four

    Summertime humidity is definitely here.  Quite a change from last week, with delightful cool dry air.  Today, our faithful PAX are greeted by the heavy, damp summer New Orleans air.  YHC arrived early to show off his new bright green leprechaun socks (thanks to 2.0 returning from school for the summer).  The socks definitely matched the traditional neon yellow shoes.  PAX should expect to see more of them.  6:30, issue a disclaimer and 10 PAX are off to the races.

    COP #1: Great lawn to get the blood flowing

    • SSH x25
    • IW x25
    • Slow Windmills x12

    Plank-o-Rama time.  Repeat exercises staying in plank position in between (could PAX identify how the pattern coincided with the date?  Shorty apparently couldn’t).

    • 5 Muricans, 20 Peter Parker
    • 5 Muricans, 20 Mountain Climbers
    • 5 Muricans, 20 Parker Peter
    • 5 Muricans, 20 Plank Jacks

    Recover to your feet.  Much to his surprise, YHC now counts 11 PAX.  Welcome aboard Bongo!  And lo and behold, Hawg now appears, having apparently decided to pulled a Spicey (hiding in the bushes).  So 12 PAX mosey on to the next stop

    COP #2: Foundry.  Partner up for 6 stations

    • Bobby Hurley x20 (timer)
    • Pull Ups
    • Lunges
    • Rows
    • Hanging Knee Lift
    • Muricans

    Repeat for 2 rounds.  Mosey to the water fountain then on to the next stop

    COP #3: Field.  Line up at the end line of the soccer field for the Red Barchetta (yes, that does exist – its in the the F3 Lexicon – and thanks to Bongo, who actually knew the words).

    • Sprint to the far end, 100x SSH, Sprint back.  Plank for the 6
    • Sprint to the 3/4 mark, 75x MC, Sprint back.  Plank for the 6
    • Sprint to the 1/2 mark, 50x LBC, Sprint back.  Plank for the 6
    • Sprint to the 1/4 mark, 25x Muricans, Sprint back.  Plank for the 6
    • 15x Bobby Hurley, just because

    (At this point, Shorty asks “Just who is Bobby Hurley?”  Dang millenials.  Fortunately, Hawg uses the next mosey time to edu-ma-cate him).

    YHC can only gape in amazement at the silent killer otherwise known as 86.  He says nothing.  NOTHING.  Quiet as a mouse.  Yet he smokes the entire field, appearing not to even break a sweat.  YHC goal for remainder of 2017: Q a workout that causes 86 to at least breathe hard.

    COP #4: Four Square.  In the field (where the Children’s Museum will be soon), identify four trees that roughly make a square (and yes, a square is a type of a polygon).

    • Tree 1: 10x Bobby Hurley
    • Tree 2: 10x BH, 20x Muricans
    • Tree 3: 10x BH, 20x Muricans, 30x Lunge
    • Tree 4: 10x BH, 20x Muricans, 30x Lunge, 40x Peter Parker

    COP #5: Mosey back to the great lawn, with a stop by the Tool Wall

    • Calf Raise x25
    • Monkey Humper x25
    • Calf Raise x25
    • Monkey Humper x25

    Then back to the Great Lawn for a 90 second Elbow Plank to get us to 7:30.

    Had I realized we finished with 95 BH, I would have added 5 more.  Darn it…..

    Back to the flag for count off, name-o-rama, Announcements (2018 Barathon is in 365 days, look for registration information soon); Grumbles about an 8am convergence workout on ruck day, reminder to consider donating to help offset costs of our Summer Series sponsorship (https://www.gofundme.com/f3-nola-race-sponsorship-collection – any amount is welcome).

    Close with a prayer of thanksgiving, and asking for blessings on those facing, and helping others face illnesses.  As always, we particularly ask for Sky Q’s continued blessings upon Tool and his family.

  • Okwata and the DMD

    YHC arrived at Okwata wondering which dedicated PAX would show up. YHC was excited when 7 hardcore Okwata junkies emerged from their vehicles to join their QIC in the gloom. The mystery ghost vehicle referenced by Rudy last week was back on the scene. No time to investigate, as 0530 beckons us to begin. Welcome JV, just in time for the disclaimer, and then mosey around the fountain. Mumble chatter about the pretty lights illuminating from the fountain…..karaoke right, high knees, karaoke left…….circle up for warm up:

    SSH IC x 31
    IW IC x 15
    Windmills IC x 10 (YHC is hampered by a hamstring thang…..gotta stretch it out)

    Mosey to the fountain for an Okwata favorite…..Double shots with Jack Webb at the bar

    1 merkin followed by 2 air presses in the peoples chair position against the bar
    Continue until the PAX completes 10 merkins and 20 air presses

    Mosey to the House of Pain……..
    Upon arrival at the HOP, YHC is overcome by crawfish shell stench and massive clouds of flying critters…..change of plans…..continue mosey to the corner of Lakeshore Drive and Canal…..Dirty Mac Deuce is back at Okwata!

    DMD is comprised of 4 sets of 3 exercises done to 12 count reps. There is one chest exercise, one leg exercise, and one core exercise. After each set of 3, the PAX runs a lap. The lap at Okwata would be the figure 8. However, this is Okwata! Our lap would be an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Shoulder Taps x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Catalina Wine Mixer x 12 IC
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Floyd Mayweathers x 12 IC
    Quick lunges (or whatever their called) x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap – YHC’s hamstring made the last lap a bit slower…..

    Mosey back to the VSF for….

    Round of Mary – all IC
    LBC x 15
    Flutter Kicks x 15
    Real Freddie Mercury x 15
    Dr. W’s x ???? (YHC completely butchered the count from the get go….maybe 10 total….gotta work on that one)
    Tin Snips x 15

    COT
    Count off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.

    Thanks for joining me at Okwata, and for allowing me to lead.

  • Walk The Plank

    Another beautiful muggy morning in New Orleans was met by the crew of Audubon Park for what would turn out to be a test of both mind and body (mostly shoulders).  Went as follows:

    Quick Mosey through the Bag Drop and over to Oak Alley for a warm-up

    • Lunges to the 2nd Light
    • High Knees to the 3rd Light
    • Butt Kicks to the 4th Light
    • Merkins at the 5th Light

    Mosey to The Birdcage where the groans began with the news of Ms. Dora 3-2-1.  The partners took turns running and working while reaching the following quotas:

    • Dips x300 (one more than 299)
    • LBC’s x200
    • Decline Shoulder Taps x100 on the bollards

    After a 20 count all lined up on the curb for a sort of Dominoes+Curb Crawl experience that brought moral soaring up to new heights.

    • PAX left side plank hold while each individual did 5 Merkins down the line; then swapping to a right side plank until the line of dominoes had switched.
    • Reverse Bear Crawl to the curb on the other side of the street
    • Reverse Dominoes down the line
    • Bear Crawl back to the original curb

    As the sun was coming up the PAX moseyed back towards the Pavilion and circled up for Mary.

    • Mission Impossible 20 count
    • Plank walk left / Plank walk right
    • Mission Impossible 20 count
    • American Hammer 35 count (IC)
    • LBC’s 20 count (IC)
    • Pickle Pounders 20 count (IC)
    • Hello Dolly’s 17 count (IC)
    • Mission Impossible 20 count

    Mosey on back to the flag for the count, name-o-rama, and prayer.

    Thanks gentlemen for making my VQ a great one, and for not taking me out in the parking lot.

    Hasselhoff

     

  • Run ‘n Ruck ‘n Fun 610 Stomp #90

    YHC has been preoccupied for the last few weeks, and was thrilled to take on the lead at the 610 Stomp on this fine day.  What makes this day great you ask?  Well, the answer is obvious…..

    YHC arrived in the gloom before all others, wondering who might show.  Would a flag arrive this fine morning?  Spoiler Alert – No Flag this fine day….VSF it is then…..

    Three hard core and committed PAX came with rucksacks in tow, but all are welcomed at the 610 Stomp.  After a quick disclaimer, YHC gave instructions.  All runners go, and be back for 0605.  Ruckers drop your rucksacks and take a run to P.G.T. Beauregard and return to the VSF.  Which PAX did what?  Next time come and see…..
    There would be no dry PAX this day!

    Upon arrival back at the VSF, the ruckers donned their rucks and did some power rucking on the track.  All PAX came came together at 0605 at the track for:

    Merkins IC- 4 count  x 15
    Mumble chatter about the PAX thinking it was going to be 47….
    Da Parish suggested we go with 16….great idea!
    WW II Sit Ups IC – 4 count x 16
    Flutter kicks IC x 16
    Real Freddie Mercury IC x 16
    Hello Dolly IC x 16
    Box Cutters IC x 16
    Tin Snips IC x 16

    Return to the VSF – exactly 47 minutes after we started. Coincidence? YHC thinks not….
    Count off, name-o-rama, announcements, intentions, and final prayer.

    Thanks for joining me this fine morning, and for allowing me to lead.

    Ruckers ran 1.6 miles and power rucked 1.4 miles. The runners all did right around 4 miles. Great job to all the PAX at the 610 Stomp!

    Moleskin

    YHC has been preoccupied the last few weeks. However, YHC will once again keep an eye out for lacking backblasts…….I give the PAX my word!

  • Blimps and Blimps

    It had been many weeks since YHC had been to Rock City.  I felt lost, wandering around the briar patch (i mean grass field).  Would I remember where the rocks were?  Would I remember how to count cadences?  Would Bogey show up to mock me with his singing?  Slowly the usual gang of suspects began to make their appearance (though still no Marlin, perhaps the chill in the air is still too much for him).  Lo and behold – even a Flag!  Disclaimer, and off to the track.

    COP #1: Mosey towards the rocks, to the usual flatlands next to the track.

    • SSH x25
    • Windmills x15
    • IW x25
    • Plank up for: Peter Parker, Mountain Climber, Parker Peter each x25
    • 1:00 elbow plank

    Go find a friend in the rock pile

    COP #2: Mosey 50 feet to another flatlands, which apparently the mosquitos have chosen to turn into their summer home.

    • Shoulder Press x10
    • Curl x10
    • Row x10
    • On your back, doesn’t that cool dew feel good?  Bench press x15

    Repeat 2 more times.

    COP #3: YHC was momentarily at a loss.  The plans to follow Oak Alley from the running track towards the parking lot were thwarted by the baseball field that YHC did not recall being there before.  What to do, what to do…  YHC was stuck and befuddled.  Fortunately, KimChi came to the rescue – “Uh, we could just go the other way”.  THANK YOU KIMCHI!

    Line up at the first tree for BLIMPS with your rocks.  After each exercise, head on to the next tree for the next exercise.  Use your rocks!

    COP #4: Well well, we ended the BLIMPS run next to the picnic tables.  So lets head over there next

    • Channing Tatum x20, Dips x15, Tatum Channing x20
    • Peoples Chair over at the shed with a few curls and shoulder presses tossed in.
    • Channing Tatum x20, Dips x15, Tatum Channing x20

    COP #5: Need to get the rocks home – following the path that brought us here, BLIMPS again along the trees back to home.

    Drop the rocks off, sprint back to the flag and hold an elbow plank for the final 1:30.

    Count-off, Name-o-Rama, Announcements (something about a ruck, I guess) and Prayers.

    YHC’s father turns 77 today.  I ask God for a portion of the wisdom of my father, and the ability to be an inspiration and a guide for my children as he has been for me.