F3 New Orleans

Category: New Orleans

  • The least amount of burpee’s while still doing burpee!

    It was a beautiful spring morning.  The weather was perfect (unlike last Monday).  The PAX started to trickle in at around 5:20 with the usual couple of late stragglers speeding into the parking lot!  A couple of new guys were EH’d by Roots (who decided not to show up) and Landing Strip.  To keep with the theme of “Bringing the skinny back to the skinny”, I had planned a pretty tough, run heavy workout around the park.  I was a bit nervous for the new guys whether they would be able to keep up but decided to stick with the plan.

    We started with a mosey around parking lot to Oak Alley.

    Circle up
    1 BURPEE (I think this is a record!)
    SSH x25
    IMPERIAL WALKER x25
    PETER PARKER x25
    PARKER PETER x25
    Alternate high knees/butt kicks to the end of Oak Alley then jog to the row bars

    Split up into 4 groups
    LEFT HIP DIPS
    RIGHT HIP DIPS
    ROWS
    MERKINS (count 25)

    Every other running man
    JOG x 2/SPRINT x 1 to the spot across from the bridge

    Inspired by Bartman’s “More Jack Webbs”  workout and also inspired by the one comment to his backblast from: I believe someone from The Metairie, we did 11 JACK WEBBS!  And now we all know why you stop at 10!

    Next was every other running man
    JOG x1/SPRINT x1/PRISONER RUN X1 to the fountain

    RIGHT LEG STEP UP x15
    INCLINE MERKIN x15
    LEFT LEG STEP UP x15
    DIPS x15

    Every other running man
    INDIAN RUN to the 17th hole for some quick MARY

    RUSSIAN TWIST X15
    LBC X15
    FREDDIE MERCURY X15
    V UP’S X15
    DYING COCKROACH X15

    INDIAN RUN TO THE PULL UP BARS while waiting for the PAX we did:

    PLANK
    RIGHT ARM UP IN THE AIR
    LEFT ARM UP IN THE AIR
    MISSION IMPOSSIBLE

    JOG x1/SPRINT X1 to the flag

    Plank and wait for the 6.

    Finished with the count.  (Elwire and G spot had to dip out early)

    Namorama.  Welcome two new FNG’s, SHANK and LEMON HEAD, or if you prefer LEMON HEAD MFer!  Prayed a prayer of thankfulness for God giving us the strength to wake up every morning and carry the weight that He designed us to carry.  Thankful for the opportunity to lead!  Until next time…Amen!

  • Bucktown Coastie is Changing the World

    A Pax of 2 gathered at the lake front gloom for a total of 4 wheels and 2 great minds.   Count Off, NAMEORAMA, Announcements

    ·       The Basin Run is still happening even though YHC is still on run IR

    ·       The Big Easy Triathlon was cancelled by the organizers due to road construction.   YHC is looking for another CSAUPS to replace this one.   I’m all ears.

    Pray – This upcoming Sunday is Palm Sunday and beginning of Holy Week.  YHC was born and is still practicing Catholic.   Catholics are told that during Lent, you are supposed to give up or sacrifice something.   YHC, always had a problem with “not doing something”, but rather wanted to use Lent to DO SOMETHING.   In the past, YHC has gone to extra mass or way of the cross.  This year, it was all about being a better dad and role model.   For the last week of Lent, keep up your sacrifice, but also remember to DO SOMETHING that makes you a stronger Q. 

    The Thang

    ·       W/U ride to Okwata.  Get those legs pumping at ~90rpms

    ·       4 minute circuits – 1 min 90 rpm (medium/strong effort), 1 min 100 rpm (hard/90% effort), 2 min recover – RINSE & REPEAT till time

    All together I believe we completed 6 circuits.  During the recovery, YHC & the PAX had plenty of great mumble chatter opportunity about life, politics, and leadership; and ,we are going to solve the world’s problem….one gloom at a time.

    Thank you for the opportunity to lead,

    Da Parish

  • Why do we fall? So we can learn to pick ourselves up – Dark Knight

     

    After a Friday night of tossing and turning and just ‘no sleep’, I was glad to get up and get this morning workout thing over with.  I’m not sure what’s up with my restlessness, but I have a hunch it has to do with being the Q at Troubled Waters.   After driving from Lakeview to D’han with 10 minutes left till ‘Game Time’, I turned into the parking lot with Tool already there and about to take a 1/2 mile warmup run.  T-Claps to Tool!   I head on over to the Flag and expect Chipper to show up but….alas…a Fartsacker today.  Oh well, 6:32 am and I’m late with the warm up and I give a quick disclaimer and off to the COP.

    The Thang – In Cadence

    20 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Imperial Squat Walkers, 20 x Plank Jacks, 20 x Peter Parkers, 10 x Mountain Climbers, 20 x Shoulder Taps, 10 x Mountain Climbers, and 20 x Hip Slappers.

    NOTE:  If you notice, I had to break up the mountain climbers because I was gassed and out of breath.  One day I’m going to finish the Rudy Special of 25 x Plank Jacks, 25 x Peter Parkers, 25 Parker Peters, 25 x Mountain Climbers and 25 x Shoulder Taps with no breaks.  I’m not there but I’m not where I used to be.

    Death March and BearPee Broad Jumps

    After the COP, we moseyed to the levee and headed east for a Bataan Death March which is an Indian Run and 5 burpee combo.  In the run, the last member of the PAX stops and does 5 burpees and sprints to the front of the pack.  The last person in line now stops and does 5 burpees and then sprints to the front until everyone has taken a turn x 2.  As we finished the two (2) rounds of the Death March, we took a left down the levee to an open field of grass for some BearPee Broad Jumps.  We lined up and then proceeded to do a four (4) hand touch bear crawl followed by one (1) burpee broad jump.  Then we did an eight (8) hand touch bear crawl followed by two (2) burpee broad jumps.  Then we went did a twelve (12) hand touch bear crawl followed by three (3) burpee broad jumps all the way up to 20 hand touches and 5 burpee broad jumps.  After some serious mumble chatter about the grass being crazy cold and wet, we did a rinse and repeat.

    Jacob’s Ladder

    After we got soaked in the grass, we headed back to the levee and proceeded west with another Bataan Death March but only got in one round as we stopped for some Jacob’s Ladder.  At the bottom of the levee, we did one (1) one legged merkin then ran up to the top then back down and did two (2) one legged merkins until we reached 7.  From there we headed back to the fitness area under the bridge.

    AMRAP

    There are five (5) stations which QIC put in place. Pull ups, dips, lunges, squats, and frog kicks (laying chest down on the bleachers while hips and legs hang over and then legs lifted up to parallel with the ground). One member of the PAX does 5 pull ups while the other members do as many reps as possible of all the other exercises x 2.

    MARY

    With just a few minutes left we circle up for Guantanamo.  PAX is on their backs with feet six inches off the ground in a circle.  Meanwhile, one member of the PAX gets up on his feet and walks over to push down the legs of the other PAX members laying down x 2.  After completing the pushing, that PAX member lays down with their feet six inches off the ground and another PAX member starts the leg pushing process until everyone completes the pushing.  With just a minute to go, we do 20 x Supermans with arms moving overhead then down to the side and 20 x WW2 sit ups.

    DONE!!!  Wait, our FNG (Reformer) is still down on the ground with eyes closed.  Is he alright?  Injured?  Dead?  Whew!! I see some movement and he starts to rise up after a few minutes.   Our FNG made it!  So proud that he made it through the workout and didn’t quit.

    CIRCLE OF TRUST 

    We thanked God for this beautiful morning and lifted up requests for Tool’s brother, safety for Hawg’s family as they travel today, Torque’s brother and Triple Shift’s friend (Mrs. Coe) health.  So thankful for the opportunity to lead and impact others!

  • The Uptowner Yoga Challenge: Week #3

    “F3: Fitness, Fellowship, and……Flexibility??” – Random Pax

    Hawg texted last night to see if YHC could take on duties of Zen Master for Week #3…of course I could!  However, YHC has been having some problems with taking my DRP lately…and it happened again this gloom!  With 5 minutes til start time, YHC was still in the fartsack!

    Blunt Talk scared starz wake up season2 GIF

    Fortunately, the NOLA Pax can handle anything…

    The Thang

    YHC thinks the first part happened like this…

    HVAC: “Where’s Hawg, doesn’t he Q today?”
    Bogey: “Probably still nursing his hand.”
    JV: “Yes, but he told me Shorty said he would take the Q.”
    Pax: [sigh] “Oh, well he won’t be here then!”
    Kim Chi: “I’ll take it…I’ve been to every workout this year, so I know all the moves.”

    Some warmup moves like SSH, IWs, Windmills, etc.

    Yoga Work:

    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2….YHC arrived and took the reigns from here
    • Reverse Warrior
    • Triangle Pose

    Joint Mobility Work:

    • 3-Plane Neck Movements
    • Neck Circles
    • Wrist Movements
    • Arm Circles
    • Torso Twist
    • Side Bends
    • Front/Back Bends
    • Pelvic Tilts
    • Hula Hoops

    Plank Work:

    • High Plank
    • Side Plank
    • Reverse Plank
    • Hollow Holds
    • Supermans

    Stretch Work:

    • Hamstring
    • Groin
    • Hip Openers
    • Runners Stretches…Bogey is very bendy!
    • More Hamstrings
    • Quads

    Done…Countoff, Nameorama, and Prayer…Sorry for being late!

    Moleskin

    • Anyone have any alarm clock rec’s? I’m thinking of getting one that shocks you if you don’t get up…. or this:

    NowThis robot wake up alarm clock simone giertz GIF

    • Grow Ruck 03 is June 10th…. sign up….do it!!

  • Okwata – Beyond Limits

    If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

    Bruce Lee

    YHC arrived at the VSF at 0525, and there were no eager men of F3 anywhere in sight. To be honest, YHC’s heart sank a bit, as this may be that day when it would be a PAX of one. Where were the regulars, like Surge and Kim Chi and JV? Through the gusts of wind, YHC saw cars approaching. One, then and another, and so on. There were 2 men, then 3, then 7 upon Triple Shift and Yo-Yo’s arrival! Tinkles visit to Okwata, along with the regulars showing up, gave YHC great joy. Hawgcycles arrival made 8, and it was time to go beyond our limits, it was 0530……

    But first, the Disclaimer, and then….

    The Thang

    On your six!
    WW2 Situps IC x 15 – these are the 2 per four count, but still count as 15. Breaking plateaus…..

    Mosey to the fountain, knee highs as we mosey around it, followed by karaoke one way and the other.
    Circle up on the grass on the lake side of the fountain for a warm up:

    SSH IC x 31 – cause 31 is my thang
    Hill Billy’s x 15 IC
    Arm Circles x 10 front, x 10 back. YHC tried to hold back the excitement of what was to come next…but the hints began to drop….
    How about we all go to the bar, maybe for a drink? No, we’re men of F3! We’ll have a double!

    Jack Webb Ordered a Double at the Barre!
    All together…
    1 merkin, followed by a seat against the bar at the fountain for double air presses, aka double shots
    2 x merkin…..4 shots at the bar
    3 x merkin…..6 shots at the bar
    4 x merkin…..8 shots at the bar
    5 x merkin…..10 shots at the bar
    6 x merkin…..12 shots at the bar
    7 x merkin…..14 shots at the bar
    8 x merkin…..16 shots at the bar
    9 x merkin…..18 shots at the bar
    10 x merkin….20 shots at the bar

    Why did YHC type all of them? Because YHC really likes that one. It is a true downPAINment on our journey to break limits!

    10 x WW2 Situps IC

    Is that a mountain? It’s a levee, but close enough!
    Burp Back Mountain! Partner up!
    One PAX does quadraphilia up the mountain, and runs back down, always facing the lake x 3.
    Other PAX does Burpees AMRAP, with the goal of 100 cumulative.
    Once your team finishes, continue the quadraphilia run up and down the mountain until all PAX is complete.

    10 x WW2 Situps IC

    Mosey to the House of Pain!
    4 stations:
    Pull ups AMRAP
    Step Ups AMRAP
    Dips x 20 (timer)
    Jump Squats AMRAP

    Rinse and Repeat x 3 rounds

    10 WW2 Situps IC

    Back to the levee, for more mountain fun!
    Run to the top of the levee and do 1 burpee, and run down to the other side
    Run back up to the top, do 2 burpees, and run to the other side
    Run back up to the top, do 3 burpees, and run to the other side
    Run back up to the top, do 4 burpees, and run to the other side
    Run back up to the top, do 5 burpees, and run to the other side

    Burpees are a great way to test one’s limits, and it’s even a better test when one throws in a levee.

    Back to the VSF

    10 WW2 Situps IC

    Just enough time left for Mary

    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Real Freddie Mercury’s IC x 15
    Tin Snips x 15
    Dying Cockroach IC (sort of) x 15

    Count off, Name-o-rama, announcement, intentions, and a prayer to the Sky Q for the intentions, and to help us to have an impact upon those needing support this day.
    Okwata never fails to be a challenge, and it’s a great AO to test one’s limits. If any PAX feels a plateau in their life, YHC recommends a post to Okwata to push the limits, and break through that plateau!

    I was honored to lead today!

    Moleskin
    For those in the April Challenge, the PAX completed 55 Merkins, 55 WW2 Situps, and however many pullups the 20 dips x 3 timer allowed.

    Grow Ruck Call with OBT and Robber is tonight.  Check your inbox, twitter feed, facebook, or group me app for details.

    Crescent City Classic is coming up soon.  YHC will be running it, hope to see others there.

  • 610 Stomp #84

    With self-discipline, most anything is possible

    A quote from Ryan Serhant, courtesy of Cowbell

    I did not want to wake up this morning. I did not want to get out of bed. I did not want to work out. I wanted my comforter and I wanted to sleep in and I wanted to put socks on because my feet were cold. But then I remembered I didn’t wake up to be mediocre. I didn’t wake up to put a suit on and pay bills and die. I woke up to take advantage of another day on earth. Another day I have the CHOICE to do whatever I want to do to make myself happy. Another day to dominate. Another day to be thankful. Another day to control my own destiny. Someone once told me that most people are already dead by the time they hit my age – we just don’t bury them until they’re 80 or 90. Well I’m not ready to die yet. So screw this comforter and these warm socks and LETS GOOOOOOOOOOOOO!!!

    There were two flags at the AO when YHC arrived in the gloom, and this just reinforced YHC that signing up to Q was the right move.  There were three men, then four, then seven.  It was 0529 and two more vehicles rapidly approached.  The final two men arrived just as the time hit 0530.  Nine men woke up early and made a choice to take advantage of another day, and to become better.  Mediocrity is not acceptable among these men.  Let the beat down begin…..

    But first, The Disclaimer….and then

    The Thang

    YHC thought it would be good to incorporate the April challenge into the 610 Stomp, so before we ran, all were instructed to get on their sixes and prepare for WW2 sit ups.
    IC x 15 WW2 (Big Boy) Sit ups – these are the two per four count. Although there are 30 in a 15 count, they only count as 15. Remember, we are here to improve.
    15 merkins OYO

    We ran the regular bayou route, with the following instructions:
    10 x WW2 situps and 10 merkins at the following locations:
    NOMA, Cabrini Bridge, Dumaine St Bridge, and the Cuban guy statue (Jose Marti). Then turn around and run back.
    Stop for 55 dips at the NOMA Fountain.
    We sealed the deal with 15 burpies back at the flag.

    The PAX ended with approximately 4.15 miles, 55 WW2 Situps, 55 Merkins, 55 Dips and 15 Burpees.  Although the dips were an appropriate substitute for the pull ups from the April challenge, Cowbell made it crystal clear that 55 pull ups were still expected of the PAX OYO.  No argument here…..

    We ended the beat down with the COT for the count off, namorama, announcements, intentions, and a final prayer.  We will not be mediocre this day.

    Thanks for letting me lead!

  • All Joking Aside

    “Laughter is an instant vacation.” – Milton Berle

    Fourteen men decided to get better today.  Tclaps to Headhunter (FNG) for posting today! I believe he mentioned that he was EH’d by his friend in North Carolina… awesome!  So let’s get to it…but first….DISCLAIMER.

    The Thang

    Mosey over to the great lawn and circle up.

    COP #1 (Warmup)
    10x Plank Jacks IC
    10x Merkins IC
    10x Mountain Climbers IC
    30x SSH IC

    Line up on one side of the great lawn.

    Elevens (Burpees / Jump Lunges [R & L = 1 rep]): Start with 10x Burpees, run across to do 1x Jump Lunges, run back across… decrease Burpee reps x1 & increase Jump Lunge reps x1 til they flapjack.

    Yeah, by 648 the Pax was gassed….we went from 0 to 100mph real quick.. for our engineering-minded Pax, that an acceleration rate of 333.3 mi/hr2:

    mrw light stop suv accelerator GIF

    So up next, we circled back up on the great lawn for 40x Burpees….kidding!! April Fools!

    COP #2
    10x WWII Situps IC

    Mosey by Tad Gormley and circle up again.

    COP #3
    10x WWII Situps IC

    Mosey to the Refinery and break up into 3 groups.

    Group 1: 2x Pull Ups / 5x Merkins (8 sets of these – Timer)
    Group 2: 5x Dips / 10x Flutter Kicks (AMS[ets]AP)
    Group 3: 5x Knee Ups / 10x Hello Dolly (AMSAP)

    Good work men! Rudy showed up right after the circuit work, and tagged along the rest of the way. Tclaps!

    Mosey over to some more grass.

    COP #4 (4MOM)
    10x WWII Situps IC
    15x Putins IC
    15x Crunchy Frog IC
    5x WWII Situps IC

    Mosey to NOMA and circle around the fountain.

    COP #5
    3x Box Jumps (be careful Bongo!)
    3x Squat Jumps
    Cycle through this circuit until youre toast.  I believe many got through 6 rounds.

    Back to the flag.

    COP #6
    20x WWII Situps IC

    Held the COT, which included the countoff, nameorama, shoutouts and a prayer.  Thanks for letting me lead.

    Moleskin

    Pax got a great jump today on the Double Nickel Challenge going on this month.  The challenge includes 55 Merkins, 55 Pullups, and 55 WWII Situps every day in April.  Join our GroupMe chat if you want to track your progress.

    Grow Ruck is happening on 06.10.17.  Everyone is doing it!! Don’t be like Ronaldo and wish you had signed up:

    sad mad crying cristiano ronaldo why GIF

    Here are some other CSAUPS:

  • As good as it gets

    The weather, the serenity of an empty park, 100 year old oak trees, the view of downtown from uptown, shouting cadence over the rumble of a street car, guys gathered for the betterment of the others, God’s blessings-  All things I thought of this morning and all or which make a workout suddenly very easy.

    The Thang:

    Mosey downtown direction from the fountain to the terraced lawn at Loyola for a warm up:

    • SSH X 30
    • Seal Jack X 30
    • Smurf Jack X 30
    • Plank Jack X 30

    Mosey up Calhoun and into quad for some bench work:

    • Box Jumps X 20
    • Freak Nasty X 20
    • Split lunge, R leg X 20, L leg X 20
    • Decline mercan X 10, Shoulder taps X 20, decline mercan X 10

    Mosey to the Mountain:

    • Indian run to the top, enjoy the view, stairs back to ground
    • Repeat

    Mosey to Loyola great lawn for some Mary, this grass is cold!:

    • Putins X 25
    • LBC X 25
    • Rosalita X 25

    Mosey to the neutral ground:

    • B (5)
    • L (10)
    • I (15)
    • M (20)
    • P (25)
    • S (30)

    Mosey back to the flag and its 6:15.  Count off, nameorama, announcements (Grow Ruck!), intentions (Yankees mom continues to recover well), and ball of man.  The Q is grateful of God’s gifts and a prayer to help us lift up others.  Thanks for the opportunity to lead!

     

  • The Uptowner Yoga Challenge: Week #2

    Temp was a cool 59 degrees this morning in the foggy Uptowner gloom, so I thought it best to start this session off with some traditional warm-up exercises to get the heart pumping.

    The Thang

    • SSHs IC x 25
    • IWs IC x 20
    • Windmills IC x 15
    • 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
    • Chair Pose
    • Prayer Twist
    • Right Angle Pose with Grab and Hold
    • Tree
    • Namaste

    Moleskin

    • Great to see Da Parish recovering well from his ankle injury.  I think this is the first time he and Walleye have seen each other since Walleye left him for dead at City Park. #awkward.
    • Triple Shift came with Yoga mat in tow. #HeAintPlayin
    • I am becoming more and more impressed with HVACs ability to end his early morning runs at exactly 0530. #punctuality
    • HVAC runs after posting also. So how far does run before posting?  I imagine he has been running since last Friday. #UptownerPitStop
    • Come support the new Destrehan AO at East Bank Bridge Park.  Kimchi is on Q.  #TroubledWaters

  • The PAX went into a barre . . .

    The PAX ignored the threat of severe weather and met at the flag, and after the disclaimer, the beatdown started.

    Warm-Up: mosey around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Plank Jack x20.

    The PAX moseyed away from the fountain and then turned back and ended up at the fountain, which has a sturdy barricade around it. Who needs spandex, a fancy studio with mirrors, and waxed wood with brass fittings? The top bar of that barricade was all the PAX needed for the THANG.

    COP1: 3 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, Side leg raise, Pistol squat

    It sounded easy when YHC wrote this out, but it was painful. 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 the PAX was given the option to do an incline merkin with feet on the bar. 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. In mumblechatter, Fracsac said, “Jack ordered a double at the bar.” Exactly!

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

    COP3:

    Broke into two groups. One group did pull-ups or chin-ups AMRAP. The other group did dips x25 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Slow LBCs, Leg Climber x10 (each leg), 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

    This was a different workout than most at Okwata. The running was short, but the exercises made up for it. The PAX was enthusiastic to try something new.