F3 New Orleans

Category: New Orleans

  • Gloomy Post Superbowl Monday

    Pretty gloomy foggy morning today.  No one in group seemed to have lost sleep over the Atlanta defeat last night.

    We started with the disclaimer and a slow mosey to oak alley.

    We paired up in team of two them performed Team BLIMPS Suicide Runs.

    -One partner ran suicides to four light poles doing 5 Burpees at each light while his partner did various types of Lunges(side, forward, backward) then the two switched.

    -One partner ran suicides to the four light poles doing 10 Merkins at each light while his partner did Imperial Walkers then the two switched

    -One partner ran suicides to the four light poles doing 5 Walk Out Plank Jacks at each light while his partner did various types of Squats (sumo, close, wide) then the two switched.

    25 count then slow mosey to the row bars. We broke up into 4 groups of three and did the following 4 stations:

    -15 merkins to shoulder taps (for the count)

    -hillbillies

    -rows

    -right and left leg step ups

    After a circuit of that we had a 10 count and mosey to the pavilion.  At the pavilion we broke up into 4 groups of 3 again and did the following 4 Mary exercises:

    -20 v-ups (for the count)

    -leg raises

    -dying cockroaches

    -lbc

    We finished with 20 count superman to 20 count mission impossible.

    Mosey to the flag, number off, name-o-rama and prayer.

     

    Thanks for allowing me to Q,

    86

     

     

  • Challenge Accepted!

    “Don’t limit your challenges, challenge your limits.” – Someone

    Fog…again…New Orleans weather at its finest.  13 men were able to find their way to the virtual Shovel Flag at Rock City, including Squeegee (FNG).  Welcome brother!

    Time to get better today…but first…

    DISCLAIMER

    The Thang

    Mosey over to the rock pile (Hawg zoomed past us in the other direction, where does he come from out here in Pontiff?) and circle up around a grassy patch.

    COP #1: Hold that Warmup!

    YHC started off with explaining a Youtube video I watch about 300 Merks in 30 days…so that’s what we will start with.

    10x Merkins IC
    30 sec x Low Plank… Mumble Chatter from the Pax started. Things like, “Yeah, but it’s a lot of push exercises, and no pull” & “Shorty, that video is so old” & “Great…is he going to do 300 merks in the warmup?”
    10x Merkins IC
    30 sec x Low Plank
    10x Merkins IC
    30 sec x Low Plank …by this time, Pax was like “Shit, he is doing 300 merks!” & “But Shorty, we have an FNG with us!” & “Get it!!!” (Cowbell’s motto)

    But I am not cruel… we stopped here for a total of 60/300 merks.  But cruel would come next:

    15x Low Slow Squats IC
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds…. midwife noises #Lex
    10x Low Squat Pulses IC
    20 sec x Low Squat Holds… remember, Shorty loves you! #toughlove

    Ouch!   Time to grab a friend (aka rock).  Go heavy… but Hawg put a new meaning to heavy as usual:

    Cheezburger tv win strong heavy

    Mosey over to the only hill in Metairie and line up at the bottom.

    OYO:  Elevens (Jump Presses / Merks)

    Start with 1 x Jump Presses with your friend, then run over the hill to the other side con friend, and do 10 x Merks.  Run back over to the start con friend.  Increase Jump Presses by 1 rep & decrease Merkins by 1 rep each set until the reps flapjack.  Plank and wait for the six.

    Merk count 115/300 for those who care.  Cowbell got some lagniappe reps in with the planks.

    Leave our friends and circle up over to the side.

    COP #2: Balance

    15x Low Slow Single Leg Squats IC (Right) IC
    15x Low Slow Single Leg Squats IC (Left) IC

    Go grab your friends, and mosey over to the playground/track area and drop your friends by the fence.  Pax split up into three groups:

    Group 1:  Run a lap on the track.  5x Burpees at the half way point. (Timer)
    Group 2:  Rock throws over the fence.  Group stays on one side of the fence until all the Pax’s friends are on the other side.  We didn’t want any friendly fire accidents.
    Group 3:  2x Pullups / 5x Merkins.   Rinse/repeat/rinse/repeat…etc.

    Groups rotate once Group 1 is back.  Could only get through this one time due to time.  Not sure how many each Pax got through on Group 3, but YHC got through 6 sets.  Merk count is 145/300.

    Grab your friends and mosey back to drop them off.  Mosey over to another grass patch for some Mary.

    COP #3: Plank work

    10x Merkins IC
    30 sec x Low Plank
    10 sec x Side Plank (L)
    10x Side Plank Reach Unders IC
    10 sec x Side Plank (R)
    10x Side Plank Reach Unders IC
    30 sec x Low Plank

    Merk count is 165/300.  Mosey back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    The 300 Merks for 30 day Challege is a great way to increase strength in exercises we do at F3. Not only does it help with Merkins, it also helps you focus more on core and pullups.  To the Pax who posted at Rock City, you only need 135 more Merks to get your number for today!

    Kim Chi keeps his posting streak red hot for 2017.  All I can say is:

    Playboy Fragrances good job pep talk the man nice job

  • Vacation to the Smokies

    windmills 20x

    plank jacks 20x

    goofballs 30x

    mountain climbers 20x

    little game of black jack – 21

    1 merkin 20 lbc

    2 merkin 19 lbc

    3 merkin 18 lbc

    you get the point …..all the way down to

    20 merkin 1 lbc  Hawg either lost count or he did more than he should have.

    then we went to Dollywood for 20

    we saw some dancing bears they performed 20x while the little kiddos did calve lifts 20x as they peeked over the fence. (swap out half group to repeat)

    then watch a game of soccer Bears vs Crabs. Ok so it was really us playing.

    hope yall enjoyed or felt it the next morning

    see you in the gloom

  • My first Q

    I know, I know its about time. Sorry this back blast is late but duct tape is capable of fixing just about anything. I will never forget my first Q , I was out of breath,my mouth was dry, and I said alot of things wrong. It was fun.

    We started off with some easy stretching

    15 forward arm circles

    15 reverse arm circles

    SSH 30x

    IW 30x

    20 burpies oyo

    After that we all grabed rocks for 25 shoulder press

    25 curls

    25 rows

    Repeat

    Mosey over to the hill and teamed up in twos

    Round one as one bear crawled over the hill and back the other did mountain climbers and rotate

    Round two as one bear crawled over hill and back the other did curls with their rock and rotate

    Round three bear crawled over hill and back as others did squats

    Round four bear crawls and shoulder presses

    after that we went over to the wall for a rest (wall sit) with rocks high on our chest . After some complaining Bogey decided to check the status of the pax on the other side of the wall.

    Lunge walk half way back to the rock pile.

     

  • The Great Lawn

    With the Rock ‘n’ Roll 5k scheduled in City Park, the PAX was warned ahead of time that parking might be an issue. YHC joined Da Parish as he ran past my block, making for some good F2 on the way to the Mothership. Upon arrival to the VSF at 0622, we find Bogey (rumor has it he was brought in via drone), and YHC thought the 5k would keep the PAX numbers low. The PAX slowly started to grow, until 23 men stood ready. Hawgcycle came rolling in on his bike from Morning Call where the 3rd F took place at 0600 for bible study, but still not sure why he had to ride. I guess he was just Born To Be Wild!
    YHC had a beatdown planned that kept the PAX at the Great Lawn, as it could have been trouble getting around with the 5k ongoing. With 24 eager men of F3 ready to roll, YHC gave the brief disclaimer, and we were off on a mosey to the Great Lawn for:

    The Thang

    COP #1
    SSH x 31 IC (Cause 31 is what we do)
    10 x Burpees OYO
    IW x 15 IC
    9 Burpees OYO
    Windmills (Abe Vigoda) x 10 IC
    8 Burpees OYO – the PAX started to see where this was going, but not much mumble chatter – Burpees have that effect
    Woodchucks x 10 IC
    7 Burpees OYO
    Hill Billy’s x 15 IC
    6 Burpees OYO
    Arm Circles IC 10 x F and 10 x B
    5 Burpees OYO
    Peter Parkers x 10 IC
    6 Plank Jacks IC – The Burpee ladder down ended, time to climb back up with PJ’s Plank-o-rama style!
    Parker Peter x 10 IC
    7 PJ’s IC
    Mountain Climber x 10 IC
    8 PJ’s IC
    Shoulder Taps x 10 IC
    9 PJ’s IC
    Plank Walks x 10 IC
    10 PJ’s IC

    Frac Dora
    Pair up. PAX 1 starts with exercise while PAX 2 runs to the four corners of the Great Lawn with 5 x Burpee at 1st corner, 10 x IW at 2nd corner, 15 x MH at 3rd corner, and 20 x squats at 4th corner, then relieve partner for continuation of cummalitive exercise:
    100 x merkins
    200 x LBFC’s (Little Baby Flutter Crunches)
    300 x squat jumps
    Once PAX finish exercise, continue running outside corner circuit until all PAX complete.

    BLIMPS
    All PAX run to the corners of the Great Lawn(2 corners twice obviously) for 5 x Burpees 1st corner, 10 x Lunges 2nd corner, 15 x IW 3rd corner, 20 x merkins 4th corner, 25 x PJ’s back at 1st corner, and 30 x squats at 2nd corner.

    COP #2 – Partner Mary
    Partner up for some Abdominal Fun:
    One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
    On your six, lock legs and do alternating situps x 30 (15 for each PAX)
    Rinse & Repeat for a total of 3 times

    Final Mary
    With time running out, time to get in a little more of our favorite gal, Mary!
    Flutter Kicks x 20 IC
    Tin Snips x 15 IC
    Freddie Mercury x 15 IC
    Box Cutters x 15 IC
    Hello Dolly’s x 15 IC

    With the sound of the 5k starting gun, YHC knew it was 0730 and time to mosey back to the VSF. Count off, namorama, and FNG naming ceremony. Then finished it off with announcements, and intentions in the COT.

    Mole Skin
    Run Ranger Run in support of the Gallant Few Non-Profit is underway, and we’re well on our way to achieving 565 miles through walking, running, biking, and swimming in the month of February. RRR is a movement to help bring awareness to the issues our service members and Veterans face as they transition from active military service to civilian life. It’s not too late to join us, just send a note to nola@F3nation.com and Hawg will give you the link.
    T-Claps to Triple Shift for bringing in 5 FNG’s to the Mothership! You are the EH Guru!
    T-Claps to KimChi for not missing a single post to date in the 2017 NYR challenge. You have my respect, Brother! Keep it up!

    Most people don’t know that I was a commercial diver that worked in the Gulf of Mexico for 15 years before taking an office position for the last 10 years. Staying in shape as a diver was easy, but an office job with no exercise is a recipe for weight gain! Thanks to the PAX for the camaraderie and for pushing me to become better.
    One thing we also kept handy while working offshore was duct tape. It was the one thing that could hold anything together, even underwater! The ends of the rope are frayed? Grab the duct tape! Boots are falling apart? Grab some duct tape and wrap ’em! Need a Back Blast to know the PAX that posted? I guess we need to work on that one!

    This was my first Mothership Q. Thanks for letting me lead!

  • Bucktown Coastie # 3

    YHC and the Pax started with our count off, namerama and COT.  Hawgcycle still only had one of his UFO lights working on his back tire and were looking forward to both wheels lit.  We headed west toward Kenner and we warmed up at a moderate pace until we got past the Causeway bridge.  From there we ran a paceline all the way to the Treasure Chest.  When it was Hawgcycle’s turn, he exploded to the front on his hybrid bike and baggy shorts.  The Pax with road bikes were impressed!  When it was our turn, the road bikes took off and then planked up at the Treasure chest but Bongo was nowhere to be seen.  Hawgcycle became the six and then turned around to catch up with Bongo.  Torq, Woz and YHC went all the way to the sea wall then turned around.  As the days are getting slightly longer, we are starting to see the beautiful sunrise as we head back.  Another wonderful day at the Bucktown Coastie!

  • Truly Gloomy

    7 PAX gathered in the foggy truly gloomy shores of Okwata, including one Ribbit Ribbit and a stranger. Guess who??

    You can find the frog on groupme.  Never a dull moment with the Man of both worlds. #JV

    The stranger did a little something like this..

    The Hills 1x05 the hills 105 jason wahler hey long time no see

    #shorty

    Decided to change things up and mosey to the sea wall for:

    COP #1: Warm Up

    – SSH X 25
    – Plank Jacks X 25
    – Hillbillies X 25
    – Mtn Climbers X 25
    – Low Slow Squats X 25

    Mosey to the shelter for some circuits. But first, lets dust off the cobwebs on the pull up bars. #domorepullups

    Pair up and complete the following together. I believe the entire PAX split every rep down the middle between partners.

    – Air Squats X 100
    – Step Ups X 90
    – Plank Punch X 80
    – Ierkins X 70
    – LBC X 60
    – Dips X 50
    – Merkins X 40
    – Lunges X 30
    – Burpees X 20
    – Pull Ups X 10
    – Quadraphilia over the levee, run around the tree on the other side and Quadraphilia back.

    Repeat. Repeat.

    The PAX completed 3 full rounds. Nice work!!

    Mosey to flag for COT where we gave thanks for the hidden good in all seemingly bad situations.

    As always, thanks for the opportunity to lead.

  • Brazilian Night Club #3. In the Plank Tonight

    “If you post 5 times, you can name it” – Amnesty

     Amnesty – 2; Hawg – 2; YHC – 3; Triple Shift – 1

    Well if you told me you were drowning, I would not lend a hand I’ve seen this 3 PAX before my friend, but I don’t know if you know Mary

    • In the Plank Tonight. (“I guess the idea is to find a peaceful Zen of planking” according to Hawg)
    • IC 10×2 Lance Armstrongs
    • IC 20 Reverse Crunches
    • IC 20 Supermans

    Well I was there and I saw what you did, I saw it with my own two eyes So you can wipe off that grin, I know where you’ve been. It’s all been a PAX of lies

    • 200m Free
    • 50×4 Fingertip Drags (promote a high elbow recovery)
    • 200m Kickboard w/ fins
    • 100m Free w/ fins
    • 200m Paddles w/ buoy
    • 100m Free w/ paddles
    • 25m Sprint, 25 Verkins (a vertical merkin on the side of the pool), mosey 25 w/ stroke of choice, repeat till time’s up

    Triple Shift – 1150m

    YHC – 1150m

    Hawgcycle – 1100m – Moleskin/TClaps for the 17.3mi ride to and from UNO. #RRR17

    Announcements – TS “ABH”; YHC “5K Run at the Basin tonight 6:30”

    Well I’ve been waiting for this moment for all my life, oh Lord, oh Lord, oh Lord

    Da Parish

  • The Plight of the Native American….or a few guys that like to wake up really early, work out, and complain about it.

    We started off with a brief mosey across the street for warm ups…

    • SSH X 30
    • Plank Jacks X 20
    • PP X 20
    • Arm Circles X 15 Forward/15 Back
    • Windmills X 15
    • Good Mornings X 15

    Route 66 – Monkey Humpers, starting at 1, increasing by 1 at each bench along the Mall.  Stopping at the 10th bench.

    Indian Run to the Fountain in front of NOMA.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    Indian Run to Carrollton and back to the Fountain.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    And you guessed it….Indian Run to the Little Foundry/Refinery/Foundrette.  Breaking up into 3 groups of 3 and one group of 2.  A rotation of sorts…if you will.

    3 Rounds

    • Group 1 –  LBC’s X 10….keepers of the count.  Round 3 increased to 20…or more for the show-offs.
    • Group 2 – Knee raises on the Monkey Bars
    • Group 3 – Sit ups
    • Group 4 – Pull ups

    One last time….Indian Run back to the flag.

    Announcements, Intentions, and Prayer.

    Say hi to the next Native American you see.

     

     

     

  • 2017 Maltz Challenge

    YHC has been advocating for awareness of our armed forces for nearly as long as I have been able to breathe. That has even been paired with F3 when I launched REDFriday here in Greenwood and shared my passion for it with groups in MECA and Mint Hill. We even spotted a guy from Richmond, Va. rocking a REDFriday shirt at one of the transitions on the BRR. Now it’s time for the Nation to tackle a pretty tough Hero WOD in honor of one of America’s finest heroes.

    The DEA Maltz Challenge started in 2006 to honor Air Force MSgt. Michael maltz, a highly decorated member of USAF Pararescue (the USAF’s elite special forces unit) who was killed on March 23, 2003, during a rescue mission in Afghanistan.

    Read more about MSgt. Michael Maltz here.

    Each year, the Maltz Challenge selects service members who were killed in action to honor during the Challenge.

    Read the list of honorees here.

    This year, the Challenge will be held on Friday, March 10

    The workout can be completed in any park or gym with minimal equipment. The workout is simple, yet difficult:

    • 400m run
    • 50 pull-ups
    • 100m fireman’s carry or 200m farmer’s carry with 50lb. dumbbells
    • 50 dips
    • 50 knees to elbow
    • 100 sit-ups
    • 400m run

    Work should not be partitioned other than prescribed above. Participants can modify to half Maltz by cutting all reps in half or complete it as a team of two. If you have a weight vest, wear it.

    We are asking that everyone participate to the level they can. There is no cost to register and t-shirts can be purchased separately for $20.

    Register for the Maltz Challenge here.

    Purchase a Maltz Challenge t-shirt here.

    After the event is over, we will have a backblast posted on the Nation website for guys to enter their times for the challenge and who they honored during the Challenge. This is not to see who can complete the WOD the quickest, but to document your time so that you can see how much better you do next year!

    You can follow the Challenge on Facebook here.

    If you have any questions or comments, hit me up here or on Twitter @JuggernautF3. If you have any gripes or complaints, please contact CSPAN.

    I look forward to seeing how everyone does!

    Hooyah!