F3 New Orleans

Category: New Orleans

  • No cotton, so let’s use rocks

    Today is YHC’s second anniversary with F3.  Tclaps AGAIN to Reluctant Yankee for EHing me.  No one got me cotton (you PAX with Ms remember that cotton comes after paper), so rocks it is.  After a disclaimer, the PAX was off, with YHC being a bit more sure than his first Q, where RY kept interjecting instructions.  Rudy seemed to have assumed that role forever more, but his pinky is still sore, so he’s running amok while the rest of the PAX is getting dizzy counting his laps.  Anyway, after a mosey to the rock pile,

    COP1 (for Amnesty and Rudy):

    • SSHs x30IC
    • IWs x30IC
    • Don Quixotes x15IC
    • Arm Circles 30xIC forward, 30xIC back
    • Low double slow squats (4-count down, 4-count hold, 4-count up): 30xIC
    • Face time a la Rudy: Merkins 25xIC, Peter Parkers 25xIC, Mountain Climbers 25xIC, JLos 25xIC

    Get cotton, er, rocks for COP2 (for Bubba): to the bleachers for some deep lifts:

    • Bench press 25xIC
    • Shoulder press 20xIC
    • Bench press 15xIC
    • Shoulder press 10xIC
    • Bench press 5xIC
    • Curls 20xIC
    • Rows 15xIC
    • Curls 10xIC
    • Rows 5xIC

    To the kiddie gym for COP3 (for Triple Shift or Shorty):  rotate pull-ups AMRAP, dips AMRAP, crooked rows (using twisted bars at different heights) AMRAP, swinging merks AMRAP, and 12 burpees for the count.  Rinse and repeat.

    Mosey to the field for an interlude: lunge walk about 50 yards to Circle of Mary:

    • Russian twists (for YHC): 20xIC
    • Crunchy rolls (courtesy of Gus from Chattanooga): crunchy frog, then roll over without using arms for another crunchy frog, then roll back without using arms: 10xIC
    • Dr. 2 (for SFx): 10xIC
    • Dying Cockroach (for RY): 20xIC
    • LBCs (for every PAX): 20xIC

    Return rocks for mosey back to the virtual flag, where Rudy was planking for the Six (YHC).

    Moleskin: When YHC started, there was only one flag and it showed up at every beatdown.  Now there are four, or maybe more, but none to be seen.  What’s up with that?

    Moleskin: YHC was planning some boo-boo bear crawls in honor of Hawg, who introduced them to YHC at his first Rock City.  [YHC still remembers the razor stickers in the field, but since he got only about 5 yards before collapsing, his palms survived.]  But, hey, time escaped, and mumble chatter prevailed.  So that will be for next time, plus I think Hawg is still in a grinning contest with SFx in Philly to see who can box-jump the highest.

    Thanks for a great two years.  I’ll be getting double-respect before I know it.  JV

     

  • Shorty still upset no one brought their ruck on Wed

    15 PAX posted…well 14. I guess Douille had some business to attend to in the first circle or maybe he got up this AM so that he could do 20 SSH and that was enough. Or maybe once he saw that Shorty was a no-show he decided a spontaneous beatdown by RY wasn’t worth sticking around for?

    Walking up to the PAX waiting in front of the park – I suspected that Shorty might Fartsack. Not because that has possibly happened before but mostly because I forgot my ruck on Wed. So it was possibly a revenge fartsack? Can we have one of those.

    I took the Q- because lets not waste time.
    COP 1 in front of Tulane.
    SSH, Imp Walker Squats, Mtn Climbers, Smurf Jacks, and Monkey Humpers
    x 20
    10 All American Body Builders OYO not burpees

    Then we mosey’d to Wolfpack Mtn. We ran to the TOP do each stage of a BLIMPS on the way up at each side of the garage. 5 burpees on level 1 south, 10 lunges on level 2 north, 15 imp walkers level 2 south ,etc until we got to the top. Started over after squats. Instead of plank and wait we did BLIMPS until the 6 arrived.

    At the TOP – we did 10 min of Mary.
    LBC, Peter Parkers, LBT, Parker Peters, Crab Toe Touch, Pickle Pounders, Russian Twists, and Merks x 20

    Mosey down the stairs – at the benches, dips, decline merks, power up left, power up right. Circled up in the quad and we did 20 lunge jumps, and 10 merks and 20 lunge jumps. Sprinted to the virtual flag.

    I have a great weinke for this AO in mind but I need more warning to pull it off – NEXT TIME!

    It was a pleasure to lead.

    RY

  • Lafitte’s Plunge #12

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer!

  • This is Okwata!

    “Do, or do not.  There is no try.”

    Yoda

    No shovel flag to converge around, yet five men still arrive in the gloom for a beat down, yes they do. Are the cool days of spring gone, hmmm? Humid mornings say so, but wait and see, yes? 0530 is upon us, so YHC gives a brief disclaimer, yes he does, and then it’s time to mosey…….

    Around the fountain, the men of F3 mosey, and circle up on the grass, they do, for a warm up.

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20 (10 forward, 10 back)

    COP#1
    Return to the fountain, these men go, to meet Jack Webb at the bar, where double shots await them.
    1 merkin, followed by 2 air presses in the peoples chair position on the railing around the fountain.
    2 merkins………… 4 air presses……….
    3 merkins………… 6 air presses……….
    4 merkins………….8 air presses……….
    5 merkins………….10 air presses………
    6 merkins………….12 air presses………
    7 merkins………….14 air presses………
    8 merkins………….16 air presses………
    9 merkins………….18 air presses………
    10 merkins…………20 air presses………

    Exit Yoda….

    Now that the PAX are awake and warmed up, it was time to get down to business. Mosey to the levee, near the house of pain. Time for some Jacob’s Ladder:

    COP#2
    Run up the mountain, stop for 1 burpee on top, run down the other side
    Repeat this Surge up and down the mountain, stopping for an ascending burpee at the top until reaching 10. If any PAX complete the ladder before the other PAX, continue running up and down until all PAX are complete. (55 Burpees).

    Move to the house of pain for the next set.

    COP#3
    Pull-ups AMRAP
    Step Ups AMRAP
    Catalina wine mixers AMRAP
    Jump Squats AMRAP
    Run up the mountain, stop for 5 plank jacks, run down the other side, and come back up and over the mountain back to the house of pain (timer).
    The PAX saw a Tool hanging on one of the pull up bars, and there was much enthusiasm……wonder who left the pull up assist band here?
    After one evolution, YHC called out rinse and repeat…..there was some mumble chatter….this is Okwata! We’re not the JV team!
    After the second evolution, rinse and repeat again……total of three rounds.

    COP#4 – Mary
    YHC once knew a man that called everyone “Bubba” and this was always confusing. YHC has digressed, so back to the task…..
    WW2 Sit ups IC (4 count) x 25
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    LBC IC x 15
    Box Cutter IC x 15
    Tin Snips IC x 15

    Mosey back to the VSF for the count off, name-o-rama, announce-a-rama, intentions, BOM and a prayer to the Sky Q.

    Moleskin
    This is the third Q in a row for YHC at Okwata, and Surge has been the constant. T-Claps for the continued commitment. Okwata welcomed Bubba back from his time away, where he was supporting the fitness of his M.  YHC thought it had been a couple weeks, turns out it was six weeks.  Time flies when one chooses the DRP.

    Tool is Q’ing the Mothership this Saturday in celebration of his two year F3 Event.  You won’t want to miss it!

    SYITG!

  • Improvising at the Birdcage

    “Ruck this!” – Birdcage Pax

    First GrowRuck AO training of the season!  Hawg, Cowbell and YHC wanted to launch the first one at an Uptown AO to spark some more interest from the NOLA Pax….stuff like “Look at how cool there bags look!” & “Wow, I wanna join in the fun too!!” & “Where do I sign up??”.  Cowbell & YHC were clown-carring and talking about cool things to do with rucks, and YHC was going to incorporate them all into the glorious beatdown.  Cowbell and YHC thought the Pax would be ready to go in the Birdcage gloom:

    PUMA puma backpack GIF

    Instead, we got this:

    South Park unsure sharon marsh standing stephen stotch GIF

    No one knew what to do…We were saddened.  Not even JV or RY had theirs!  Oh well, time to improvise… but first…DISCLAIMER

    The Thang

    Let’s mosey…Cowbell & YHC threw our rucks in his truck bed (blah)….around the parking lot, and over to a grassy area by the bandstand. You see, there was a ruck beatdown in my head, and I had to abort my plan (this is why I never plan these things anymore) and come up with something on the fly…time to think during the warmup

    COP #1: Warmup…( + Shorty’s thoughts)

    10x Burpees OYO…(maybe we could do team stuff like Dora…or maybe we could just do Burpees for 30 minutes <–half joking on that one)
    10x SSH IC
    9x Burpees OYO…(what am I going to do?…Elevens??….I wish some of The World was here, they would know what to do…Man, the Pax should’ve just brought their rucks!!)
    10x SSH IC
    8x Burpees OYO…(Got it! – complete Warmup after this one!)
    10x SSH IC

    More or less what happened.  I think Quick Draw called me out by saying “He’s just making this up”….Yes, my friend, I was.  Mosey over to the bottom of the bandstand by the pond, and partner up in groups of 3 Pax.

    Circuit #1:  Merkincides / Storm the Beach

    Pax A: Merkincides down lamp post alley.. 15x Merkins each time you are at the startline (75 Merks total). Once done, mosey back to Pax B & C to complete the round.  [Timer]
    Pax B: Pax 1 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Planks until Pax C tags you out.
    Pax C: Pax 2 of Storm the Beach – Jump ups to then climb up the Bandstand…at top, do Sumo Squats until Pax B tags you out.

    Each group of 3 Pax cycled through the job roles one time.  Great job men!

    Mosey to the half way point in lamp post alley, and partner up into a group of 2 Pax.

    Circuit #2:  8-count Body Builders / Animals – courtesy of Hawg’s email preview (Tclaps for the idea).

    Pax A: AMRAP x 8-count Body Builders IC…got through about 8 – 11 reps of these each set.
    Pax B: Bear Crawl out to a lamp post, Frog Hop back to the start [Timer]

    Each group of 2 Pax cycled through the job roles two times.

    Mosey to the end of lamp post alley by the track.

    COP #2: 6MOM

    12x Crunchy Frogs IC
    12x Putins IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Real Freddie Mercury IC

    Mosey to a grassy area near the virtual shovel flag (VSF).

    COP #3: Plie Work – a Plie is a low squat, toes pointed out at a 45º angle. Pax held this position and did the following:

    8x Front Claps IC
    8x Above Claps IC
    8x Wing Flaps IC
    8x F. Arm Circles IC
    8x B. Arm Circles IC

    Done! Circled around the VSF, where we held the COT – Countoff, Nameorama, Shoutouts and a Prayer.  Thanks for letting me lead!  Maybe next time there will be more rucks!

    Moleskin

    • On a serious note, F3 beatdowns will get you prepared for a GORuck event.  If you are having doubts about making it through the event, rest your mind since our F3 training has the combination of cardio & strengthening you need be ready for the event.
    • That said…GrowRuck 03 is 06.10.17.  Just sign up… everybody is doing it!
    • Check the F3NOLA emails…lots of great stuff in there!

     

  • 2 Pax at the Coastie

    A PAX of 2 gathered in the gloom.   Lights on, clipped in, ready to ride Lakeshore Dr. Loop.   ~14mi ride for each rider, averaging 16-17mph.  Great ride!!!  Fat Tires welcomed!!!

    Moleskin – If you are intimidated by the road riders, sign up for a Q and slow them down.   We welcome the change of pace.

     

  • 610 Stomp – No Rucks Allowed

    YHC strolled up in the gloom, seeing the usual gang of ne’er-do-wells. Overheard lots of mumbling about no rucksacks this morning. “Saw Rudy was Q, so I left rucksack at home.” Wise men, these guys. There would be no rucks today. Just the usual Rudy special: runs and sprints. Disclaimer, then the 5 PAX were off.

    30 mins out-and-back on the Bayout St John route. YHC enjoyed the run with FracSac covering 3.5 miles, watching Shorty and Cowbell disappear ahead of us in the gloom. Morning humidity serves as fresh reminder of what’s looming in the summer months.

    Sprint-a-thon at the track.  Rinse and repeat the following cycle for 5 laps (around 10 mins)

    • 100m sprint
    • 100m recovery mosey
    • 200m sprint
    • 100m recovery mosey

    Thank you, Shorty, for pushing YHC to keep trying to get faster.

    Return to VSF (where are the flags???? The PAX is nearly unanimous in pointing fingers at Hawg).  Finish with round of BB Situps OYO for 90 seconds.

    Count-off, Name-o-rama.  Announcements, including call out of upcoming (June 7th) F3 sponsoring of NOTC Summer Series event.  More to come in early May.  Put on your calendar, though: week of GrowRuck.

    Finish with a prayer.  YHC asks for wisdom for world leaders.  Conversation with 17 year old son, turning 18 this summer.  I hope and pray that the world offers peace and prosperity for him, and for all people.

  • Lafitte’s Plunge #11 with 11’s

    Some PAX have never taken the opportunity to take Lafitte’s Plunge. The concept of swimming is mundane and boning…back & forth, back & forth, back & forth. The truth of the matter is, the PAX is right.   Let’s see if we can switch it up.   Disclaimer…

    The Thang

    • 200m W/U
    • 11’s! – 1 Jump Squat in the shallow end; Freestyle 50m; 10 Verkins in the deep end

    I cannot speak for the entire PAX, but YHC completed the final set as the clock struck 6:15.

    Count off, Namorama, Announcements, Intentions, Prayer – Remember the reason for the Easter weekend.

    Thank you for the opportunity to lead; all are welcome at the Plunge

    Da Parish

     

  • Same as Wednesday except it’s backwards

    (sbuıɥʇ ʎɟıןdɯıs oʇ uo ʍou ɯoɹɟ “uosɐǝɹʇ ǝɥʇ” ʇı ןןɐɔ ʇsnظ ןן,ı˙˙˙ʇı ,ɟ˙˙˙ɟɟq s,ɐʞɐʌı ɹo uosɹǝןןıʇ xǝɹ ǝɥʇ ɹo suoıssǝs ɟɟǝظ ǝɥʇ ɹo uuʎןɟ ןɐǝɥɔıɯ ǝɥʇ ɐʞɐ osןɐ) uıɐbɐ ʇsıʍʇ uɐıssnɹ

    02x ʇqן ’02x ɔqן

    02x (ǝuoʇs ɹǝboɹ ǝɥʇ ɹo ʇɹoɟɐuɐɯ ןnɐd ǝɥʇ ɹo ǝbɐd ɹǝʇɹɐɔ ǝɥʇ ɐʞɐ) ʇsıʍʇ uɐıssnɹ

    :ʎɹɐɯ ɹoɟ doɔ ןɐuıɟ

    ʇɥbıן ɥʇɹoɟ puɐ pɹıɥʇ ǝɥʇ oʇ ʇɐǝdǝɹ uıɐbɐ sɯظdqɥ ǝʌıɟ uǝɥʇ puoɔǝs ǝɥʇ oʇ ʞןɐʍ qɐɹɔ ‘suıʞǝɯ-ʞɔɐظ ʞuɐןd-ǝǝdɹnq ɟןɐɥ ǝʌıɟ uǝɥʇ ʇɥbıן ʇs1 ǝɥʇ oʇ ןʍɐɹɔ ɹɐǝq :sʇɥbıן ǝɥʇ ʎq ʞɔɐɹʇ ǝɥʇ oʇ ʎǝsoɯ

    51x nןןɯı ’52x nsןן ’51x dn bǝן ʇɥbıɹ uıʞɹǝɯ ǝuıןɔuı ’52x nsןɹ :sǝɥɔuǝq ǝɥʇ oʇ ǝɹoɯ ǝɔuo

    (spuoɯɐıp puɐ sɹɐʇs) suıʞɹǝɯ puoɯɐıp 5 ɥʇıʍ pǝuıʍʇɹǝʇuı sǝpıɔıns sdɯnظ ɹɐʇs ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ ʞɔɐq

    51x ɹ sǝbunן ʇıןds uɐıɹɐbןnq ’51x sdıp ’51x ן sǝbunן ʇıןds uɐıɹɐbןnq ’02x sdıp :sǝɥɔuǝq ǝɥʇ oʇ ɹǝʌo

    spɹɐןןoq ǝɥʇ ʇɐ suıʞɹǝɯ 5 ɥʇıʍ pǝuıʍʇɹǝʇuı ʇɥbıן ɹǝd ǝuo ʎq buısɐǝɹɔuı uǝɥʇ ǝuo ʇɐ buıʇɹɐʇs – sǝpıɔıns dn-ǝǝuʞ ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ

    02x ʇɐnbs ʍoןs ʍoן ’51x dd ʍoqןǝ ’51x ɹǝʞɹɐd ɹǝʇǝd ’02x ʍı ’51x ɔɯ ʍoqןǝ ’51x sɹǝqɯıןɔ uıɐʇunoɯ ’02x ɥss :dn-ɯɹɐʍ ǝɥʇ – doɔ ʇs1

    Back to the flag – count off, name-o-rama & prayer

     

  • CCC10K

    The Crescent City Classic was upon us again, signaling a farewell to the cooler days of spring.  Several PAX decided to join the thousands of runners and walkers on the 6.2 mile course that led from the Super Dome to City Park.  Although the runners in the PAX posted some outstanding times, none came close to the winner.  The official winning time was 27 minutes and 52 seconds, which equates to approximately 13.4 MPH.  To put this into context, the average speed of a mountain biker is said to come in at 13 to 15 MPH.  YHC considered EH’ing this amazingly fast Kiwi runner, but YHC failed to catch up to him.

    There was some great F2 enjoyed by the PAX at the after party, where men of F3 cheered as loud as possible for Da Parish and his crew at the costume contest.  T-Claps on coming in Third!

    T-Claps to Hawgcycle for posting to the Mothership, running to the Super Dome, and running the 10K!  It appears Hawgcycle has raised the bar once again!  Well done!

    Members of the PAX always push each other to better, and this is what keeps YHC returning for more.

    SYITG!