F3 New Orleans

Category: New Orleans

  • 610 Stomp #66 Merkins and Burpees

    It was a chilly, brisk morning in the gloom, where 7 men of F3 Nation gathered to take on the 610 Stomp.  YHC gave the disclaimer and the PAX was off.  YHC wanted to change things up, but not too much, so the PAX ran the traditional route along Bayou St. John and onto the Greenway.

    The Thang

    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest – Turnaround and head back
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest – The PAX was too far ahead of slow YHC, so the IC Merkins probably wouldn’t have worked on the last evolution…..

    COT, sound off, name-o-rama, announcements, intentions and prayers. It’s always a pleasure to join the F3 NOLA PAX, but it’s an honor to lead.

  • Sun Salutations

    At the Uptowner, we are known to not move or go anywhere (sound familiar Audubon Park?) while we lift heavy rocks for our 45 min workout.  After GORUCK Weekend, YHC wanted to slow things down today and get some long term training in (aka Yoga).  Sure, you could workout out doing cardio or weightlifting, but the real magic is working on flexibility during yoga.  So lets get to it:

    DISCLAIMER

    Started by walking over to a well lit area of grass (approx. 8 yards away)…how else are you going to see what YHC is doing.  For those who know the P90X Yoga routine, this will look familiar:

    3x Sun Salutations (a yoga progression shown below)

    Image result

    Then, we did the following positions while doing a sun salutation before each.  We did right leg first, then left:

    • Runner’s Pose (R/L)
    • Crescent Pose (R/L)
    • Warrior 1 (R/L)
    • Warrior 2 (R/L)
    • Reverse Warrior (R/L)
    • Triangle Pose (R/L)
    • Twisting Triangle (R/L)
    • Chair to Chair Twist (R/L)
    • Right-Angle Pose (R/L)
    • Warrior 3 to Standing Splits (R/L)

    Nature was calling for YHC, so I turned over the Q to Hawg.  He finished with:

    • Runner’s Stretch (R/L)
    • Warrior 1, 2, 3 Progression (R/L)

    Walked back to the flag, and held the COT.  Good stuff, and thanks for letting me lead.

     

  • Ring of Fire in the Labyrinth

    14 PAX posted for a loop around the park in the 40 degree gloom. The coldest day yet post-summer.
    I was glad to see Walleye uptown again and of course a visit from Splash who has been busy as hell lately. Glad he is back! Also Liberace posted for his first time without the guys who Eh’d him. Nice!

    Disclaimer.
    Then we took off for the field across from the zoo.
    SSH x 20, IWsquats x 20, Mtn Climbers x 20 and Side Lungees x 20
    Then we mosey’d through the movie set and up the levee to the FLY beach – across from the river.
    We lined up facing the river –>
    Here we did Peter Parkers x 20, Plank Walk x 20, Monkey Humpers x 20, and Merks x 20
    Then we ran to the HILL. At the HILL we did 5 burpees on one side and 20 pickle pounders on the other side. Rinse and Repeat for 10 Minutes.
    Long Indian Run to the edge of the FLY.
    At the top of the levee – full run to the labyrinth.
    At the labyrinth we settled in for some MARY.
    LBCs x 20, Dying Cockroach x 20, Russian Twist x 20, V-Ups x 20, Y,T and Ws x 20, Superman to Bow. Then we ended her with some Ring of Fire. Bear Crawl left/right/center and back. Merkin wave x 5

    Then we sprinted to the FLAG. We closed with the COT.
    Prayed to be better men.

  • Conquer the Burpees!

    13 Pax posted for the first cold morning workout in New Orleans.  Perfect temperature.

    I hate burpees and need to conquer them so I worked them into workout in small doses in order to accomplish a large goal.

    First -we started at the flag with .. 10 burpees

    We headed to the Peristyle for some jumps up a small wall, 5 burpees on the patform, 10 plank jacks, 5 extreme decline (balls to the wall?) merkins.  Repeat 4 times.

    Over the bridge and through some woods to warm up in a field: Arm circles, calf raises, 5 burpees, imperial walkers, some other warm-ups, 5 more burpees

    Next – over to Crawfish Island – fortunately it was cold and there were no rotten crawfish.  We grabbed a bench a did a series of box jumps, leg ups, and single-leg squats. No burpees here.

    Indian run through the front of the park with a break for some zombie walkers and… burpees.

    Next over to Delgado community college for some backwards bear crawl up the front steps while the other half of the group did LBCs.  We got kicked out.  Isn’t Delgado a public place?  The campus cop didn’t seem to want to negotiate.

    Back into the park with a couple of burpee breaks.

    Over to the the performance pavillion for some very high leg-ups and box jumps along the water with some breaks for… burpees.

    And finally we finished up on the Great Lawn with a series of animals and Mary with numerous breaks for… burpees.

    110 Burpees in all.  Apparently this is a record for the New Orleans group.  Seems to low. Will push for more next time.

    It was a big goal that I might have wanted quit on all at once…. but by conquering it one bite at a time we easily got there.

     

  • Happy Hawg Day

    Brrrrr….  YHC woke up to a delightfully crisp 46 degree morning.  Today is YHC’s 1 year anniversary with F3 (thanks again to Bogey and Heisenberg for dragging me out), and its been a great year.  I’ve enjoyed the camaraderie, the workouts, the inspiration.  Thank you NOLA F3 Nation.

    For todays 1-year Q, I went back to my first Rock City sessions to pull some routines from the bag of pain dished out by today’s birthday boy: Hawgcycle.  He was Q for my first 2 Rock City workouts (first time because Amnesty apparently fartsacked, though I didn’t know at the time what that meant).

    COP 1: Off to the grass by the rocks for the opener.  SSH x25.  Then YHC decided to try something new – the Hillbilly Squats x20.  YHC does not think that one will make a return appearance.  Plank up for the rotation: Peter Parker, Mountain Climber, Parker Peter, Plank Jacks and Shoulder Taps all x20.

    Grab your rock.

    COP 2: Hawgcycle memory bank #1: Bloom where you’re planted.  We aren’t moving for a while.

    • Shoulder press x10, x8, x6, x4, x2
    • Curl x10, x8, x6, x4, x2 (oh, hi Mav.  Thanks for joining us.)
    • Row x20, x16, x12, x8, x4
    • Bench x20, x16, x12, x8, x4 (that cold morning dew felt great….)

    COP 3: Mosey over to the flag football field for Hawgcycle memory bank #2: Lieutenant Dan with a Rock.  Con Rocca, 1 Squat, 2 Lunge.  2 Squat, 4 Lunge.  3 Squat, 6 Lunge.  Repeat until you reach the fence.  That was further than it looked.  At the fence, Hawgcycle memory bank #3: Jack (Rock) Webbs: 1 Murican (hands on rock), 1 Shoulder press (con rocca).  2x.  3x.  4x.  YHC hears grumbling.  Must. Persevere.  5x.  6x.  YHC hears that 6 must be magic number.  Nope.  7x.  That’s the Hawg magic number.

    COP 4: Circle of Mary.  2 (or 3) PAX off to foundry for 5 (or 10) Pull ups (timer).  The rest of the group does Mary waiting for the return.  LBC, Flutter Kicks, Freddie Mercury, Cockroach, Rosalita.

    Time for Lieutenant Dan with a Rock back the other direction.  Plank for the 6.  Then hold it for a 90-second minute.

    Return your friend, and mosey back to the flag.

    Count off (13 at Rock City – nice showing gang!), Name-o-rama.  Finish with our prayer.  YHC thanks the group for the inspiration they have offered.  YHC asks for blessing of God’s grace to use the gift of today to serve Him, and others.  May all have a safe and happy Thanksgiving week.

  • Yoga-free Friday

    I had the pax settled in for a light stretching warm up and was about to roll out the Yoga mats when Rudy arrived on the scene. To not further the Uptown image as a pax of lightweights I audibled.

    Thang:

    Progressive burpees around the jogging track: burpee plus one more at each successive jogging man icon on the track. Plank and wait.

    Slow mosey through the roots and then mosey back up Walnut street to St Charles.

    LIMPS: Lunges x 10, Imperial Walker x 15, merkins x 20, Plank Jack x 25, Squats x 30 ad we ran down the neutral ground. New exercise at each crossstreet until set LIMPS.  Creative street car dodging included.

    As an F3 ad and to block the neutral ground for joggers we did some plank work followed by mission impossible x 20s.

    Mosey across the Loyola campus to the Tulane ROTC pull up bars.  3 groups.  First group on the pull up bars with 1/2 the group spotting to 10 and then alternating so the spotters get their 10. Other two groups doing step ups and incline/decline merkins.  10 is all the pull-ups YHC can muster so one set it is.

    Mosey back to WP mountain.  Divide up in 2  lines and Indian run to the top. Nice work.

    20 count and partner up. Running partner takes stairs to 5th floor, runs up the ramp to 6, and then stairs up to 7. Stay at home partner does LBCs while mourning loss of running partner.  Switch.  Repeat twice more with shoulder taps and real Freddy Mercuries being the exercise.

    Mosey back to the place-where-we-normally-leave-the-flag for nameorama and sweaty COT.  QIC expanded on the Proverbs verse ‘as iron sharpens iron, man sharpens man’ and asked the Lord to help us strengthen each other. Yoga next Friday!

  • Strike that, Reverse it!

    …yademos niaga siht od s’tel ,semit dooG
    reyarp & amar-o-emaN ,ffo tnuoC
    sdnoces 02 IM ,knalP ,pU mrA tfeL ,knalP ,pu mrA thgiR ,knalP
    :galf eht ot kcab htap trac eht nwod nuR naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,spu-llup :spuorg 4
    :sraB yeknoM ot nuR naidnI
    51x pmurT edarmoC ,51x skciK rossicS ,51x pmurT edarmoC ,51x sylloD iH ,51x pmurT edarmoC ,02x sylloD olleH ,51x pmurT edarmoC ,02x skciK rettulF
    :neerg eht ot nur naidnI
    01x snikreM enilceD ,51x ULL ,21x srekraP reteP enilceD ,51x ULR ,51x skreM enilcnI ,02x USLL ,51x spiD ,02x USLR
    :niatnuof eht ot nur pu sdnaH
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub :spuorg 3
    :elop thgil eht ot kcart eht nwod nur naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,swor :spuorg 4
    :srab wor eht ot yesoM
    .krap eht dnuora tnuaj suorogiv a rof ffo tes xap eht ,spungis Q yratnulov )non( nevele dna remialcsid feirb a retfA

  • Hail to the Comrade!

    After a brief disclaimer and eleven (non) voluntary Q signups, the pax set off for a vigorous jaunt around the park.

    Mosey to the row bars:

    4 groups: rows, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian run down the track to the light pole:

    3 groups: burpees, plank-merkins & squats – rotate on 10 burpee count

    Hands up run to the fountain:

    RLSU x20, Dips x15, LLSU x20, Incline Merks x15, RLU x15, Decline Peter Parkers x12, LLU x15, Decline Merkins x10

    Indian run to the green:

    Flutter Kicks x20, Comrade Trump x15, Hello Dollys x20, Comrade Trump x15, Hi Dollys x15, Comrade Trump x15, Scissor Kicks x15, Comrade Trump x15

    Indian Run to Monkey Bars:

    4 groups: pull-ups, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian Run down the cart path back to the flag:

    Plank, Right Arm up, Plank, Left Arm Up, Plank, MI 20 seconds

    Count off, Name-o-rama & prayer

    Good times, let’s do this again someday…

  • #VQ #PTSDawareness #22Kill

    YHC hasn’t posted in more or less 2 weeks due to IR and personal obligations, so when I saw the gloom this morning; it….was….beautiful. Met by a record number of Okwata pax, I knew my VQ was going to be a good one.  There was nothing more to do than offer up a disclaimer and get to the thang….

    Mosey around fountain (rather quickly) and circle up in the lawn

    COP – all 22 count

    1. Side Straddle Hop
    2. Don Quixote’s (23 b/c YHC lost count)
    3. Arm Circles (11 forward, 11 backward)
    4. Mountain Climbers

    Mosey around the fountain, up & over the levee, around the old oak tree, and back….PARTNER UP!

    • 1 Partner will run around the fountain, up & over the levee, around the old oak tree, and back while the other partner performs exercise (4 different exercises will be performed)
    1. Plank Jacks
    2. Tempo Merkins (2 count up, 2 count down)
    3. Step Ups
    4. Dips

    At this point, YHC had to report to baby duty b/c LOML got called out to work last minute. I gave my VQ message.

    • In 2012, the VA realized a Suicide Data Report that an average of 22 veterans are killed by suicide every day. The COP and COQ count was set at 22 to honor every victim and let them know that they are not forgotten.
    • The 4 exercises chosen were PTSD (Post-Traumatic Stress Disorder) to remind us that when our partner was away from us, we were suffering. It wasn’t until our partner came back that we got a break. This serves as a reminder to reach out to any friend or family (especially vets) who suffer from PTSD and let them know that we are with them.

    YHC gave the final instructions to the pax, and just like that he disappeared in to the sunrise, never to be seen again…(*sounds of the Second Bell)

    Final Exercise

    • COQ (Circle of Q) – Each Pax will choose an exercise and lead in cadence. Count is 22
    1. Tool – Russian Twist
    2. Hawg- Peter Parkers
    3. Rudy – Hold It!….Parker Peters
    4. Triple Shift – Flutter Kicks
    5. Heisenberg – Hold it! Flutter Kicks again.
    6. Surge – Nolan Ryans (switch sides at 11)
    7. JV – Dr. Ws (This was a world record for Dr. W reps.  Form was out the window for me after 10.  We thought we could sense JV getting tired at 22, but we it was probably wishful thinking on our part)
    8. Fracsac – Freddie Mercurys
    9. Maverick – Wife Pleasers
    10. Sunspot – WWII sit-ups
    11. Cowbell – Squat Pulses (in honor of everyone’s favorite Fart Sacker)
    12. Woz – Carolina Drydocks
    13. Tool – Burbees (OYO)
    14. Hawg – Calf Raises on the Sea Wall.

    GBA S2T

     

  • Pimps and Zombies

    Five of F3’s finest posted for the usual Wednesday sweatfest in City Park.  Apparently many of the ruckers are still recovering…or just being lazy…or doing Zumba…or???  After the disclaimer and the usual Shorty fartsacking ridicule, our modest PAX moseyed down Roosevelt Mall and peeled off in the field for:

    SSH x50 IC

    Burpees x10 OYO

    Bear Crawl to the hill (60-70yds?)

    This had the PAX awake and ready to roll.

    Next up, mosey to the Foundry for some PIMPS:

    P – Pull Ups x5  (t-claps to Cowbell for the extra credit)

    I – Imperial Walkers x10

    M – Merkins x15

    P – Plank Jacks x20

    S – Squats x25

    Rinse and repeat twice for a total of 3 rounds.

    Towards the end of the circuit we saw a group of 20-30 bodies off in the gloomy field running our way.  All we could make out were dark silhouettes which made for an intriguing sci-fi like experience.  After determining it wasn’t a zombie invasion and it wasn’t the latecomers showing up tardy, we watched them circle up for some PT in cadence.  T-claps to whatever group it was out there….military we presume.

    Wrapped up at the foundry pull up bars with a 1 minute hang for lagniappe.

    Head to NOMA and gather up around the oval sculpture pond for a hybrid ledge circuit.  This was something new so YHC warned the PAX it would be a work in progress and expect changes on the fly.  PAX line up an arm length apart, all PAX crank out specified exercise while last guy “Indian” runs around the outer curb of the pond and re-positions on the far end of where he started.  This was tricky to explain to the PAX and even trickier to type out in this BB but it seemed to work ok.  We determined 3 (or 4?) laps was a good timer for each round then switch exercises.  Here’s how it went:

    Round 1 – Dips

    Round 2 – R Side Step w/Knee Up

    Round 3 – Hip Slappers

    Round 4 – L Side Step w/Knee Up

    Round 5 – Knee Ins

    Round 6 – Dips

    Round 7 – R Side Step w/Knee Up

    Round 8 – Hip Slappers

    Time was ticking and groans were prevalent so we called it there.  YHC just realized he failed to balance off the legs with L side steps.  To be continued.

    Indian Run back to the flag with one minute high plank to seal the deal at 6:15.

    Nothing earth shattering this am, just another solid showing by the crew.  T-claps to Duct Tape for becoming a “regular” with continued posts and also t-claps for pushing hard through the Indian Run.  Topped off the morning with a great COT and sweaty ball of man.

    Tool