F3 New Orleans

Category: New Orleans

  • No sweat

    6:05 am … 56 degrees … summit of the Mountain … sunrise over downtown … glorious …

    But first, the pain —

    The Pax was aimlessly waiting for the Q as YHC rolled in hot at 5:30 sharp.   Quick disclaimer on the move and we were off to the Loyola lawn for a warmup:

    • SSH x25 (IC)
    • Hillbillies x25 (IC)
    • Parker Peter x20 / Plankjack x20 (IC)
    • Burpees x10 (OYO)

    Short mosey to the benches for a COP all IC:

    • Decline shoulder taps x10 / Derkins x 5 / Decline shoulder taps x 10 / Derkins x5
    • R side step up x20
    • Dips x15
    • L side step up x20
    • Dips x15

    Hustle over to base camp and work our way up the Mountain doing BLIMPS, with a stop at each end of the deck:

    • Burpees x5
    • Lunges x10 (each leg)
    • IW x15 (each leg)
    • Merkins x20
    • Plankjacks x25
    • Squats x30

    By the time we got to the top, we had made it up to “P” on the second set.  T-claps to those able to do another round of S, B, and L, while waiting for the six.

    Partner up with PAX 1 running all the way down the first staircase and lunging up the second.  PAX 2 stayed on top of the Mountain doing LBC (about 150+).  Flapjack, then repeat the loop, except with PAX 1 running up the second staircase and PAX 2 doing Mountain Climbers (about a billion).

    Run back to the flag and arrive just in time for an impromptu 30-count Mission Impossible.

    Count, name-or-rama, and prayer.  Sign up for the GrowRuck.  If the fitness, fellowship, and once-in-a-lifetime opportunity to get trained by an ex-Seal isn’t enough to entice you, do it for the free T-shirt.

    Great time this morning.  Appreciate the opportunity to lead.

    -Mulligan

  • Birdcage Ruck 2– Even the frogs are doing it?

    There were just two of us taking off at 18:10 from the Birdcage. We moseyed up to the fly where we met up w RY. He bought us a refreshing beverage and hiked across the fly w us for a quarter mile, then headed back to the ballfields. We continued down the levee to Cooter Browns for a refill, then made our way down the avenue for a hike up WPM to catch the sunset. Down the stairs we went and over to the park for a brisk mosey back to the birdcage where we encountered an exceptionally healthy bullfrog. We attempted an EH, but he wouldn’t budge… At the end of the trail we had covered 5.35 miles in 1:45 and many topics. 2nd F is really great on these hikes!

    Good Times!
    Roots

  • After the Rain (Barre II)

    The rain finally came to an end, and in the gloom, the PAX appeared. 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 and went to the barricade for Barre II.

    COP1: 4 exercises, 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

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

    The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: Jack Webb Went to the Bar

    This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it.

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

    COP3:

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

    The PAX moseyed to the flag for MARY: Dying Cockroach, Slow LBCs, Hello Dolly, Flutter Kicks, and Tin Snips x20.

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

    MOLESKIN

    The weather was bad the night before, but two senior PAX joined YHC for a different workout than most at Okwata. The running was short, but the exercises made up for it. It was an honor to Q.

  • Draft Day!!!

    I am sure there are some, not many, people who do not like the sport of football. This day is one of the most exciting days in spots, the NFL draft.

    Once the PAX showed up gave the disclaimer and stated that it would be great to run a 40 yard dash, but first some mobility.

    COP 1

    • SSH x30
    • IW x20
    • arm circles x30 FWD/BWD
    • arms stayed out to perform overhead claps and seal claps x20
    • alternating pigeon stretch x10
    • alternating cheerleader kicks x10
    • polka stretch x 10
    • fire hydrant x10
    • leg crossovers x10
    • scorpion x10
    • frog walk-ins x10

    After this time the PAX was ready to kill this 40 yard dash. Here is the results:

    1. Torque – 5.26
    2. Joe Dirt – 4.69 (WOW)
    3. Kimchi – 5.75

    Both Torque and YHC thought “We should have been faster than that but Dirt is fast. Now for an explosive workout to help improve these unofficial times.

    COP 2 consisted of 30-60 sec work with little rest in-between.

    • reverse lung kee up
    • plyo merks
    • box drill (hopping on one foot at each corner of an imaginary box)

    10 sec rest

    • standing long jump
    • frog squat jump
    • lateral lung

    10 sec rest

    • alternating lung jumps
    • tuck jumps (around here YHC felt something go wrong in his back)
    • side plank star (YHC could not finish but encouraged the PAX to finish hard)

    10 sec rest

    • kneeling squat jump
    • surfer burpee
    • pistol jump squat

    COP 3

    • flutter kicks
    • V ups
    • Peter Parkers
    • scissors
    • upper circle crunches (clockwise)
    • upper circle crunches (counter-clockwise)
    • Russian twist

    The PAX did a great job finishing strong. YHC will need to get back to 100% to complete this workout. Thanks for letting me lead and I hope that we can continue and all have sub 5sec 40 times.

    -Kimchi

     

  • Bucktown Coastie – Sucking Wind with Sprints

    It was a beautiful cool spring morning and YHC met the PAX at our normal spot.  When I arrived, Da Parish informed me that he couldn’t do the workout.  Huh???  Did I do something wrong?  No. Da Parish showed me the broken clip from his cycling shoe still in the pedal.  No Bueno!  Oh well, after our count off, namerama and prayers for Polaroid’s friend dealing with alcoholism for 30 + years and my friend (Julissa) who had a premature birth, we did something different.

    Because this is cycling workout, we usually neglect our core and upper body so I wanted to correct that issue.  We proceeded to do 11’s with merkins and WW2 situps OYO….off the bikes of course!  The main set of the workout out was to simulate the GORuck workout at the Stomp today.  We did 4 x 2:00-minute sprints with a 2:30 recovery.   Whew!  That was PAIN-FILLEDl!  T-Claps to Moped for his increased fitness and speed because he beat me like a drum today.  More T-Claps to Bleaux and Polaroid for finishing the workout and we were able to enjoy a beautiful sunrise.  Blessings for another day to lead!

  • Bucktown Coastie – He ain’t heavy…he’s my brother

    No Q signed up so I showed up!  Polaroid and I did our count off and namerama and then did a loop on the New Orleans lakefront.  Polaroid kept telling me to take off because he thought he was slowing me down.  Being the QIC, no one is left behind and it’s not about me…it’s about ‘WE”.  Great ride and a great time of F2.

  • A Boy Named Sue

    “He must have thought that it was quite a joke

    And it got a lot of laughs from a lot of folks

    It seems I’ve had to fight my whole life through…

    But I made me a vow to the moon and stars

    That I’d search the honky-tonks and bars

    And kill that man who give me that awful name…”

    For the record, I love my F3 name, but can’t help but identify with poor ol’ Sue every time we run through the Name-O-Rama. So when I got tapped for my VQ the only sure thing was that it would be a nod to the Man in Black. First the disclaimer…

    “My name is Sue! How do you do!? Now you’re gonna die!”

    Mosey over to the base of the Mountain for a little warm up

    • SSH x 20
    • Imperial Walkers x 20
    • Smurf Jacks x 20
    • Imperial Walker Squats x 20

    Next we make two single file lines for an Indian Run to the top. At the top we circle up for a little Johnny Cash/Ring of Fire

    • PAX hold a plank, first man does 5 Merkins, then the next, then the next, until we’ve made it all the way around the circle

    Back down to the bottom of the mountain where we again make two single file lines for an Indian Run back to the top. At the top we grab a spot on the wall for some more Johnny Cash/Ring of Fire… or let’s call this Walk the Line

    • PAX hold a People’s Chair, first man does 10 Monkey Humpers, then the next, etc., etc., until we’ve walked the whole line

    Mosey down to Touchdown Jesus and line up for some Curb Crawls

    • Start in decline plank position with feet on the curb, knock out 15 Derkins, Bear Crawl to the opposite curb,15 Incline Merkins, Reverse Bear Crawl back to original position, 10 Derkins, Bear Crawl, 10 Incline Merkins, Reverse Bear Crawl, 5 Derkins, Bear Crawl, 5 Incline Merkins, Reverse Bear Crawl, and recover

    Now let’s circle up for Mary in the style of…you guessed it, Johnny Cash!

    • PAX on their 6 holding legs at 6″, first man does 5 Crunchy Frogs, then the next, etc., etc., all the way around
    • PAX in plank position, first man does 10 Pickle Pounders, then the next, etc., etc., all the way around

    Mosey back the the flag for the COT, Count Off, Name-O-Rama, Announce-O-Rama (Grow Ruck, Bar-A-Thon), and Ball of Man.

    “Son this world is rough

    And if a man’s gonna make it he’s gotta be tough

    And I knew I wouldn’t be there to help you along

    So I give you that name and I said goodbye

    I knew you’d have to get tough or die

    And it’s that name that helped to make you strong…”

    It was a privilege to lead you boys. SYITG,

    Buckle Bunny

  • Stonehinge Tough

    TClaps to Tool for naming today’s impromptu beatdown: SHT.  Here’s how we got there.

    Per the schedule, Shorty had the Q, but was a no show (he must love them pillows).  But in an email last night, Hawg or Rudy (or whoever is the NOLA webmeister) said YHC was to be Q.  Odd.  Did they know something YHC didn’t?  I wouldn’t have thought to have signed up to Q Rock City three times in a month.  Oh well, who knew?  Maybe, Shorty will show up late anyway.  So with a real honest to God disclaimer, the PAX is off to the Rock Pile.

    COP1:

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 30xIC
    • Rudy’s Face Time: Parker Peters 25xIC, Mountain Climbers 25xIC, Peter Parkers 25xIC, Merkins 25xIC
    • Arm Circles (cuz Amnesty is playing in The Philippines): 15xIC each direction

    COP2 after a mosey to the track.  YHC, noticing the ring of stones from a PAX of nine, thought of Stonehinge.  Ha, the muse has stuck.  It will work with rocks or rucks.

    • Stonehinge1 (because it has stones lifted high): Shoulder press 20xIC
    • Stonehinge 2 (because it has stones that go up and down): Rows 20xIC
    • Stonehinge 3 (because Brits like their ales): curls 20xIC
    • Stonehinge 4 (because they drive backwards): overhead tricep lifts 20xIC
    • Stonehinge 5 (because it’s strong): curls with elbows out straight 15xIC

    COP3 for a mosey around the track with five burpees at each fourth of the way.  It was so fun, QHC decides to rinse and repeat but with 10 lunges each leg instead of burpees at each quarter around the track.

    COP4 at the benches:

    • Chaning Tatums (Right leg step ups) 20xIC
    • Tatum ChaningsLeft leg step ups) 20xIC
    • Dips 20xIC
    • Inclined Merkins 20xIC

    Circle of Mary:

    • Russian Twist with rocks or rucks 15xIC
    • Hello Dolly with rocks or rucks 20xIC
    • LBCs without rocks or rucks 25xIC
    • The REAL Freddy Mercury without rocks or rucks 30xIC

    Mosey back to the rock pile, and then to the flag for a Countdown, Namorama and COT in thanks of a glorious day for the start of May.

    TClaps to Hawg and Heisenberg for rucking it today.

    TClaps to Shorty for letting YHC be today’s Q.

    Moleskin: After Heisenberg’s constant mumblechatter about Stonehinge, Tool shortens it to SHT.  Stonehinge Tough, baby.

     

  • Around the Fly – Post Jazz Fest Week 1 Edition

    After attending Jazz Fest all day Saturday, and doing night shows Thursday, Friday & Saturday nights, this morning was rough.  As was the discovery at around 5pm yesterday that I was Qing this morning.  Nonetheless, duty calls.  I tried to keep us dry since it poured for several hours yesterday.

    THE THANG

    First we ran to the parking lot front of the Zoo for…

    Warm Up

    20 x SSH
    20 x Imperial Walkers
    20 x Merkins
    15 x Arm Circles in each direction
    … then we moseyed up to the platform thing (what is this thing called) about midway around the Fly…

    And did a Jack Webb, followed by a few more arm circles
    … then we moseyed to the Labyrinth…

    And did a potluck Mary, ending w/10 more Merkins
    …then we moseyed back to the flag…

    And finished w/a ring of fire and COT.

    See y’all at the Fairgrounds Thursday.

  • Just enough Rudy

    After a long stint on pinky IR, Rudy joined the PAX for pre-workout banter and the disclaimer. Fortunately for the Q, Rudy took off on a 50 minute run while the PAX hit the great lawn.

    1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20

    Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25

    2nd COP: Plank MC x20 (award & difficult per Bubba), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20

    Water break then back to the trees: 5 knee-up burpees then run to opposite walkway – repeat 4 times (not 3 Hiesenberg) for a total of 20

    Mosey to the museum fountain: RLSU x25, Dips x21, LLSU x25, Decline PP x15, Derkins x5, water break then RL-UP x15, Dips x20, LL-UP x15

    Back to the great lawn for a little mary with Rudy: Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBC x20, LBT x20, Pickle Pounders x20, Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish

    Back to the virtual flag for a count off, an especially long name-o-rama thanks to FNG cliff notes and a short prayer.