F3 New Orleans

Category: New Orleans

  • Foggy Roads Ahead

    “A journey of 1,000 miles begins with the decision to start the first mile.” – Confucius

    Eight men set off to some unknown, foggy beatdown that YHC cooked up… yes, even me… i didnt even know what I was going to do!?!  Unlike Kim-Chi who said he has been planning his Okwata beatdown for 3 weeks or so.  Anyway, 0530 hours hit, and the DISCLAIMER was given.

    The Thang

    Mosey over to the track and circle up in the open rubber area inside the track.

    COP #1: Warmup

    Held High Plank in between these:
    12x Merkins IC
    12x Plank Jacks IC
    12x Peter Parkers IC
    12x Shoulder Taps IC

    Then, did:
    20x Squats IC
    9x Low Slow Single Leg Squats (Right) IC
    9x Low Slow Single Leg Squats (Left) IC
    20x SSH IC

    Mosey over to the far side of the neutral ground for some foggy Route 66.  We did two rounds with some unique exercises in between to recover…let me explain:

    Round 1: Jump Lunges – modify the “Jump” as necessary (1 rep = 1 right & 1 left).  Increase reps with the park benches.  There were 12 benches….yikes!  Plank and wait at the opposite side.

    COP #2:
    15x Standing Oblique Crunches (R)
    15x Standing Oblique Crunches (L)

    We looked ridiculous….but it was effective!

    Round 2: Dips.  Same instructions as Round 1

    COP #3: Hip Flexor Work
    15x Single Leg Marches…Hold the last one up (R)
    15x Single Leg March Pulses…Keep holding up (R)
    15x Single Leg Kicks (R)
    Flapjack to the Left Leg.

    Quick mosey back to the Warmup site, and circle back up.

    COP #4: 6MOM
    16x Putins IC
    16x Hello Dolly IC
    16x Flutter Kicks IC
    16x Wife Pleasers IC – for the tomatoes next to us

    CBS wink winking scorpion cabegallo

    16x Supermans IC
    16x Rocketmans IC

    Back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    Calling all swimmers!  Amnesty is starting up an all swim workout at UNO tomorrow.  If anyone is interested, message him via email or groupme.

    Tclaps to Kim Chi for the his 2017 posting streak.  Keep it up man!

    Basin run tomorrow afternoon!  Contact Da Parish for details.

  • Who or what are you taking for granted?

    I signed up Reverend for this Q a few weeks back but I never checked in with him about it – so as punishment for my failed forced Q – I covered the Q.

    Today as I walked up the flag was there -thanks whoever brought it. Douille was there in long sleeves – it is 75 degrees but he is still adjusting after his Disabled List run. I was surprised to see Hawg – I guess he was hoping for Reverend’s Q. Word on the street Reverend brings tons on non-traditional exercises – sorry Hawg.
    Also Whoop! was in the house. Welcome back Kotter. 14 PAX in a humid, foggy gloom.

    I brought James’s speaker for some Tabata but first things first. Disclaimer. Then a short mosey to Oak Alley for a COP warmup.
    SSH x 20, Hillbillies in honor of Hawg x 25, Plank Jacks x 20, Peter Parkers x 20, and finished with Squat arm circles front x 12 back x 12

    Then a short mosey to the over-hangy thing. or as Roots calls it a Shelter.

    Here we did our first “real” timed event.
    30 secs of Lateral Jump Burpees, 10 sec recover 30 sec of Lateral Bear Crawl. We did 4 rounds of this.

    Then mosey for .33 miles.

    Next we did traditional Tabata. Sumo Squat Jump 8 rounds 20 secs on 10 sec recovery. Then we did Staggered Merks 8 rounds 20 secs on 10 sec recovery. Seaman was excited about the Sumo Squats – he has been asking to round out his glutius maximus.

    Then we ran a lap to the golf course side. . 25 miles.

    Back for some more traditional TABATA. Here we did 8 rounds 20 Sec on 10 sec recover of Broad Jump Burpees and then we finished TABATA with Walking Plank.

    Then we mosey’d to the FLAG. We arrived at 613 so we did 20 Russian Twists to get us to the 615 mark.

    COT: A prayer for my mother who had a mini-stroke 2 weeks ago. I asked us to be aware of the people we take for granted and remind ourselves to appreciate them NOW. Watching my father care for my mother was eye opening and made me reflect on who we care for and how we care for them. Love your loved ones with real deliberateness this week. (and always but we always slide back into the routine don’t we…)

  • 610 Stomp #74, Resolutions & Regrets

    Not sure about you guys, but YHC just loves running in those 75 degree Januarys that Louisiana is so accustomed to.   A PAX of 8 (including a K9) met and shortly after polite greetings a disclaimer was given.

    The Thang…

    Traditional Route accompanied by Merkins up to your New Year’s Resolution.

    Amnesty – 200

    Cowbell – 170

    Da Parish – 125

    Hawg – 210

    Kim Chi – 180

    Shorty – 200

    Tool – 160

     

    The entire PAX started Merkins right away; and after getting a fair number in, the run began. A PAX of 3 came out the gate hard and, if my memory serves correct, completed 5 miles.  The rest of us completed a respectable 3 mile run.  However 1 unfortunate PAX returned to Graceland as he had to Elvis.

    Announcements include…

    • You can rest your knees w/ a Tuesday Ride at The Coastie aka Broke Bike Mountain
    • Amnesty is Q at Water World, a Thursday Swim AO at UNO Pool. I believe there’s some synchronized swimming involved.
    • There will be an F2 event this Thursday, 1/19 at 6:30 pm at The Basin on W. Harrison. A 3 mile run followed by drinks and sports at The Basin. (It’s finally happening!) https://www.facebook.com/groups/930543780411154/

     

  • Dr. Martin Luther King, Jr. – 2017 at Rock City

    Beautiful gloom for a beat down, and a beat down was in store.

    Per usual, or maybe 30 seconds better than usual, YHC made it to the flag at 5:29 for a Q, had a few seconds to look around and mumble greetings then launch into the welcome and disclaimer: “If it hurts, stop, and don’t blame me.”

    No need to do anything fancy to begin. Mosey to the grass just past the rock pile for a little warm-up COP.

    ssh (ic) x39 (MLK was 39 when he was assassinated)
    imperial walkers (ic) x15 (or was it 20? who was counting?)
    low slow squat (ic) x 15
    merkins (ic) x 10

    Pick up your burden – a rock you won’t be ashamed of.
    Pax takes a longer time to do this every week, it seems…

    Finally all are appropriately burdened, and the Pax moseys to the track.

    Long Slow March/Bus Boycott

    The road to equality (freedom) was a long one, filled with literal, long, slow marches, beat downs, a bus boycott and prison stays. To remember the price paid, the Pax carried their burdens (no bus, so lunch boxes, tool boxes, groceries, babies, etc were carried around the city during the boycott) around the track, stopping at each quarter for a set of Prison Cell Merkin Burpees (BCMP – see the Exicon).

    10 BCMPs at the first stop
    5 at the half way point
    8 at the third
    5 at the home stop

    One of the most inspiring aspects of the bus boycott to YHC was the commitment of the communities to take care of each other. Everyone with access to a vehicle shared it, so all could still get to work. To celebrate their communal commitment the Pax carried one another across the gridiron.

    Partner up. One guy on the other guys back starting at the back of the endzone. Carry to midfield and switch. Carry the other guy to the other end line. Switch and head back with another switch in the middle.

    Free at last… mosey back to the rock pile and unload your burdens. History lesson complete (mostly).

    To keep from becoming a Monday version of the Uptowner, the Pax moseyed out to the pavilion for a meeting with the picnic table benches.

    Grab some bench.

    20 dips (ic)
    10 Channing Tatums (ic)
    15 dips (ic)
    10 Tatum Channings (ic)
    15 dips (ic)
    10 (or was it 15?) incline Merkins (ic)
    10 hip slappers (ic) – YHC misses Sfx

    Mosey back toward the track, continuing on to midfield. It’s time for Mary’s COP.

    10 (or some number, YHC’s arms were giving out) Roaches on the Table (aka Carolina Dry Dock) (ic)
    30 lbcs (ic)
    20 high leg (upper ab) lbcs (ic)
    68 seconds of Super Man (in memory of 1968)
    30 flutter kicks (ic)
    12 hip dips (ic)
    12 other side hip dips (ic)

    Run back to the flag.

    1 min of reverse plank to finish things out.

    Shout Out – listen before you judge; argue with love (do unto others as they would have do unto you); May God grant us grace to embody the love, persistence and passionate pursuit of justice through nonviolence that MLK Jr demonstrated.

    Also, there’s a sweet looking OCR coming up 4/29. Let’s CSAUP it http://www.battle611.com/find-a-race

    Finally, long time kotter by BabyFace!

  • Foggy Gloom

    Well here in New Orleans,  we had our two days of winter (<40F) last week and that can be considered behind us….  Going with the F3 term Gloom, this morning is exactly what I envision for an F3 W.   Great turnout by the PAX @ 22,  enthusiasm and involvement was great as expected (no consideration of DRTF).

    The Thang

     Opening act — Mosey over to the Museum lawn for a typical warm up:

    IWX25, Peter ParkersX20, Mountain Climbers X 20, SSHX25, Shoulder circlesX30 (always remember to breath when counting…)

    Then over to the fountain for some leg work

    **Immediate safety awareness from Q of the slippery surface for box jumps

    Box jumps X 12

    After (6), Q that made safety disclaimer, is the one whom slips on his right leg and bust shin open….. Many thanks to Duct Tape for reacting and providing makeshift gauss pads and band aid (later to be referred to as my sanitary napkin).  Ironically, did not show up with Duct tape?   Likewise to Maverick and others offering to take over as Q,  but as Freddy Mercury said in his last years,  “The Show Must Go On”

    Left Leg step up lunges X12

    Right leg step up lunges X12 (still working on terminology,  but much better alternative to Box jumps now to me!)

    Add another set of all three exercises

    Main Attraction:

    Mosey over to the Foundry for a bit of running and upper body:

    Half group on the workout tasks — Pull ups, dips, lunges, monkey bars, LBCs,  all timed by 8 burpies in rotation.

    Main timer is the second group doing an Indian Run for a full lap around track

    Each group gets a run and work out at the gym,  we loved it so much, everyone asked may I please have another? So we did.

    Time flies when your having fun,  Mosey back to the shovel flag left us no time for the eleven I wanted to get to today.

    Encore

    Number call, namearama, announcements and intro to our new FNG Puff and final COT rounded out a good workout to start our Saturday off right.

    Most should have got >2 miles in running today,  and with the weather,  looks like we are breaking sweats again.   Can’t wait for August.

    Many thanks to Hawg for encouragement and set up for my first Back Blast and everyone bearing with me on my slip.

    Post work out update,  I did take Duct Tapes advise and went to urgent care, got 8 stitches in my Shin….  Doctors orders to stay off leg work out for 14 days.

  • What the What?!?

    *Disclaimer* YHC is Ghost Writing this BB for the Q, HVAC.

    Today is the last day of the MapMyRun Challenge so YHC took the long way to the park.  As I jogged up at T minus 1 minute, I saw that the PAX already had their rocks and were circled up ready to start.  This was a clue that there would be know time for messing around this morning.

    I’ll update this once HVAC sends me the details, but it went something like this:

    • SSH x 30 IC
    • Way Backs x 30 IC
    • Windmills x 30  IC
    • Freddy Mercurys x 30 IC
    • Tin Snips x 30 IC (New exercise.  Like a Rosalita, except legs stay closer together and you cross them over when you bring them together.  Alternate one over the other.
    • Lionel Ritchies x 30 IC (New exercise.  Bicycle, feet straight up in the air – Like you are dancing on the ceiling)
    • Merkin Planks – 10 Merkins followed by 10 second plank straight into 8 merkins followed by 8 second plank straight into 6 merkins…..finish with 2 second plank.
    • What The Hell – 10 seconds Downward Dog, 10 seconds Plank, 10 seconds Mission impossible, repeat with no rest for a total of 3 sets. (This exercise was not named until the next time we did it).
    • Side plank from left elbow x 25 seconds, Side Plank from right elbow x 25 seconds – Repeato

    Finally it was time to grab your rock.  We had been instructed to go Medium Size.

    • Put it on The Left Shelf x 30 IC
    • Put it on The Right Shelf x 30 IC
    • Alternating Lunges con roca x 30 IC
    • Low Slow Squats con roca x 30 IC

    Then HVAC exclaims “Back on your  butt – let’s go again”

    • Freddy Mercurys x 30 IC
    • Tin Snips x 30 IC
    • Lionel Ritchies x 30 IC
    • What The Hell – most of us were thinking “He forgot the Merkin Plank Torture,” but not one of us spoke up.  What The Hell (although it was not called that yet) seemed a much better alternative.  We were wrong.  We did the Downward Dog – Plank – Mission Impossible sequence 3 times, but as HVAC was counting out the last Mission Impossible he interjected, “since you all are having so much fun, let’s do it again.”  Ok, I thought.  I can do it again. So Downward Dog – Plank – Mission Impossible, but as he starts counting on the Mission Impossible he says, “let’s do it one more time.”  “One more time” he says.  Well at least we know it’s the last one.  But it wasn’t.  Perhaps fueled by the groans from the Pax, HVAC made it his ritual to say “What the hell?  Let’s do it again” every time we came within a few seconds of completing the Mission Impossible.  I have know idea how many times we went through the total sequence.  I am certain I blacked out at one point.  I do remember my face starting to go numb…not sure what that was about but it did help me to understand what The Weeknd was talking about.  I’m going to guess we did it 9 times?
    • Side plank from left elbow x 25 seconds, Side Plank from right elbow x 25 seconds – Repeato – (JV engouraged some Leg raises at this point)
    • A new addition to the rotation – Sit on your six with arms spread and feet off the ground.  Hold that position for 25 seconds, or so he said.  At this point, we knew he was a liar.  We held it for 50.
    • Merkin Planks – He didn’t forget, he was just saving them.  Same thing, start at 10 and descend by 2s.
    • Lionel Ritchie x 30 IC

    Moleskin

    This may have been my favorite Uptowner workout yet.  This is the kind of workout YHC envisioned when we started the Uptowner.  It was a break from the normal routine of the rest of the week, something that gives us some variety.  Lots of good core exercises today and What The Hell was epic.  I’ll remember that for a while.

    T-claps to Tiny Dancer for posting at his second workout in a row.  Since he started, he has never missed a workout.

    Rumors abound that the Broke Bike Mountain workout is happening on Tuesday.  Talk to Triple Shift for details (and the the real name of the workout).

    You have until 1/22/17 to order a F3 NOLA shirt.  Click here.

    See me if you want to sign up for the Darby Challenge.  Challenge starts 2/1/17.

    -Hawg

     

  • All Around the World

    Pre-Thang

    After a check-in from Roots on Wednesday, YHC was signed up for the Q-Spot so here goes.  YHC spent the week in the Shenandoah Valley of Virginia for work and decided to do an out and back 3 miler up Turk Mountain before a late flight out Yesterday.  Actual mountain climbing seemed like such an appropriate mindset to get inspired for a morning at Wolfpack Mountain.

    Warm-Up

    Mosey around the streetcar tracks and over to the Tulane sign for some Jack’n Around

    • COP IC: SSH x 30, Seal Jacks x 25, Smurf Jacks x 15, Plank Jacks x 15

    The Thang

    Mosey over to the bike racks underneath Wolfpack Mountain for Around the World:

    • Wall Complex – Prayer Squat 10 seconds, handstand mountain climbers 5 count, plank walks against wall 5 count, Prayer Squat 10 seconds
    • Run up 7 flights of stairs to the top of the mountain
    • 5 Lunge Jumps each leg
    • Run back down the opposite stairs
    • Plank Up waiting for the PAX

    Rinse and repeat x 5; that came to 35 flights of steps… a new Wolfpack Mountain record

    Catch your breath, circle up, and DJ Style Mary:

    • IC: LBC, LBT, Russian Twists, V-Ups, Hello Dolly, Freddie Mercury, LBC again 6 count… TCLAPS Chaccacon for keeping it short

    Announcements: Tough Mudder in March; Darby Challenge in February (see Hawg’s recent F3 NOLA email)

  • Wet and Grassy

    Everything was wet. The seawall was wet. Two paths to the fountain were flooded. But, the levee glowed with wet, cut grass. So, the PAX got wet and grassy with Elevens.

    YHC tried to keep the PAX dry for COP. SSH 20xIC, Don Quixote 20xIC, Mountain Climbers 19xIC, Arm Circles 21xIC (catch-up), Peter Parkers 20xIC, Imperial Walkers 20xIC, and LBCs 20xIC (had to get a little Mary in now).

    Then, the PAX mosey-ed down the street and to the levee for Elevens. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other. Some took the opportunity to have a fresh grass snack. Others added some green highlights to their facial hair. T-Claps for the entire PAX for sticking with it and MumbleChatter for the FNG (with a lagniappe trip over the levee).

    Then, Mosey to the sea wall for alternating run / bear crawl.

    No time for Mary. Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT. The PAX welcomed Tiny Dancer (FNG).

    To toil and not to seek for rest,
    Surge

  • Burpin’ at the Bollards

    Pre-Thang: Nine pax showed up at the Birdcage ready to take on a muggy 60 degree NOLA winter morning. After the disclaimer we hit the road.

    The Thang: Mosey out and around the golf club house to the bandstand lawn for a warmup COP: Plank Jacks, Peter Parker, Mtn. Climber, Parker Peter, Hillbilly, SSH x 25 all IC.

    Short mosey to the bollards at oak alley. Partner up. Partner A does the designated exercise AMRAP, while partner B runs the loop down the alley, left toward St. Charles and back around on the shell road (approx. .35 miles).

    Round 1 = Burpees
    Round 2 = LBC’s
    Round 3 = Squats
    Round 4 = Merkins

    Short mosey back to warm up area for 6 Minutes of Mary: Plank Walk, R-Twist, Real Freddie, Dolly, Flutter Kicks, Dying Cockroach x 20 all IC.

    Sprint back to flag for COT w/shoutout by YHC.

    T-Claps to the pax for toughing it out on a nasty morning. Although we didn’t seem to get very far from the flag at any point, we covered 2.05 miles.

    Good Times!
    Roots

  • Two Cubed

    With FracSac looking to get his pretty face on TV on Baton Rouge this morning, YHC volunteered to be a sub Q.  YHC is usually a Birdcager on Wednesday; this was only his second or third post at the Foundry.  He’s trying to promote international amity and solicitude amongst the NOLA tribe.  It’s tough work, but someone has to do so.  Cogito, ergo ererceo.  Shorty tossed out the possibility of DJ style, but does he post?  [That question answers itself, but where was Hawg or Triple Shift or Amnesty or Wall Eye, etc.?]  So with a quick disclaimer, a PAX of seven set off for a nice mosey up Roosevelt Mall, where Tool slid on in to make a round eight.  A good number: it multiplies and divides well.

    COP1 (where there was lots of MumbleChatter, particularly from Mr. Chatterbox who was apparently still licking his wounds from the different calls to Clemson than to ND a few years back.  Suck it up: it was Alabama, for heaven’s sake: they’re supposed to lose).

    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Don Quixotes 25xIC
    • J Lo’s 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC
    • Daft Punk (for Cowbell) about 10x in quasi cadence (not really; completely F’d up, more like it)–YHC needs to work on this.  Is it one lunge on each side for an around the world for an 8 count? Or is it two lunges in front, one to one side, two rear squats, then a lunge to the other side for a six count?  SFx, where are you when we need you?
    • Arm Circles: 25xIC each direction (We missed you in this gloom this morning, Amnesty)

    Mosey to the kiddie gym for COP2.  The PAX split up into four pairs for rounds of burpees (the count), chin ups (and/or hang with arms in an L) (AMRAP), box jumps (AMRAP) and dips (AMRAP).  First round, 16 burpees; second, 12; third, 8; and fourth, 4.  [Less mumblechatter, more heavy breathing JV-style.]

    Mosey to the benches along Roosevelt Mall for COP3: The PAX split into two groups of four.  One group did 8 derkins at first bench and moseyed to second, while second group moseyed to second bench to do 8 derkins; then continue for 6 derkins at the next bench, then 4 and then 2.  Return home with same pattern, but with inclined merks instead.  [YHC noticed that the pod who started with derkins before the mosey overlooked(??!) moseying after they did their fourth/last set of derkins, but YHC is a polite HIM and keeps that thought to himself.]

    Mosey back to the kiddie gym for COP4:  Again, the PAX split up into four pairs for rounds of Imperial Squats (the count), leg lifts from the monkey bars (AMRAP), step ups (AMRAP) and rows (AMRAP).  First round, 12 Imperial Squats; second, 9; third, 6; and fourth 3.

    Sorry, no time for Mary.  Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT.  Pretty good for a Q on the fly if YHC must say so himself.  Thanks to the PAX for keeping him honest.

    Love and peace, Jingle Vader