F3 New Orleans

Category: New Orleans

  • Partner Ruckin

    YHC, Bogey and Rudy gathered around the flag about 5mins til start….and then Rudy left.  Why did he leave?  Maybe he was finding Pokemon…maybe he was avoiding the 2-3 record of the Irish… maybe Cowbell called him and said not to go (Cowbell texted at 5am and told me he was too sore to post…WHAT IS THAT!)…..maybe it was all the above.  Bogey was confused…he thought he had the Q.  Nope, YHC had the Q, and it is the start of #ruckseason.  JV, Bubba & Marlin made up our Pax of 5. Here is what we did, but first….

    DISCLAIMER

    The Thang

    Mosey on over to the rock pile, and grab a small one for the first COP.

    30x Rock Jacks IC
    20x Rock Marches IC
    25x Rock High Knees IC….oh hey, Amnesty….and you brought a rucksack… Perfect!
    30x Rock Squats IC

    The ruckless Pax kept their rock (not sure why I told them too, we didnt use them again) and a quick mosey over to the track.  Split up into 3 groups of two.

    Group #1: Ruck across the football field and back (timer)
    Group #2: Merkins AMRAP
    Group #3: Big Boy Situps AMRAP
    Rotate til you make it thru all stations.

    Break up into 2 groups of three.  Pax #1 over to the opposite side of the football field for an extra mosey (what we Southerners call lagniappe), and Pax #2 (w/ruck on) & Pax #3 (ruckless) on close side.

    Rucker moves across the field and passes ruck to the other Pax on other side.
    Alt. Lunges AMRAP (Rucker moving away from you)
    Squats AMRAP (Rucker moving towards you)

    Got thru two cycles of this, then circled up for another COP.

    Jack Webbs (1:2 Ratio) to 10merkins / 20 air presses

    Left the rucks here, and broke back into 3 groups of two.

    Group #1: 400m run (timer)
    Group #2: 15x Flutter Kicks IC / 15x Hello Dolly IC (Keep cycling through)
    Group #3: Pullups AMRAP

    One time through this due to time, brought our rocks home, and back to the flag.

    Hey there, Rudy!  Let’s do a burpee clock!

    Burpee Clock – Pax circles up in high plank, then one Pax performs 4x Burpees.  Once done, next Pax starts their 4x Burpees.  Finish when all Pax were done.

    Finished with a COT.  Ended up with 6-1/6 Pax at the end.  Great work men!

    Naked Man Moleskin

    Great start to ruck training!  There is still time to sign up if you are interested.  I will be sending out daily emails about training.

     

  • Team Murph Training

    Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout.  Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins.  YHC tried to make it memorable:

    Disclaimer
    PAX Divided into groups of 3
    “Sudden W” = 10 Dr. W’s

    The Thang

    Mosey to the Great Lawn
    Sudden W
    Obligatory warm-up: Side Straddle Hop (IC) x10, Imperial Walker (IC) x 10, and Peter Parker (IC) x10
    Mosey, then Sudden W to wait for Maverick

    Mosey to the Foundry
    Mumble chatter about the ropes hanging from pull-up bars
    Sudden W
    YHC distributed index cards and pens for each group to complete:
    200 Pull-ups (>50 each)
    500 Merkins
    800 Air Squats
    Gave each team 2 minutes to strategize how to use rope to aid in pull-ups and plan exercise rotation
    Promised winning team would be happy at the end
    3 Sudden W dispersed in the middle of Team Murph Workout
    Winners: Maverick, Bongo, and YHC picked up ropes while…

    Everyone else Frog Hop to drinking fountain
    Sudden W
    LBCs (IC) x25

    Mosey to the Museum Steps
    Maverick briefly sang Roxanne to us:
    Merkin on Roxanne
    Plank Jack on Red Light

    Mosey to the Great Lawn
    Partner up for 4 sets of:
    1) AMRAP LBC’s
    2) Wind sprint width of field and back
    Flutterkicks (IC) x30
    Sudden W

    Mosey to the Flag
    Special intentions: Mason and Crohn’s Disease, Brady and behavior treatment, and YHC Family Moving

    Special thanks to Fondue Guy for posting on his vacation

  • PIMPn’ in the Park

    Beautiful morning in the gloom as the PAX kicked things off with 10 burpees around the virtual shovel flag.   Yankee and Landing Strip conveniently showed up as we wrapped up and joined us for a brisk mosey to the monkey bars.  There, we did two rounds of PIMPS (OYO):

    • Pullups x5
    • Imperial walkers x10 (each leg)
    • Merkins x15
    • Plank jacks x20
    • Squats x25

    Another 5 burpees (10 for Yankee and Landing Strip) before lining up for an Indian Run to the area near the Hole 17 tee box.  Circle up for the World’s Slowest Burpee (all IC):

    • Low Slow Squats x 20
    • Half Burpee x15
    • Merkins x10
    • Half Burpee x10
    • Bobby Hurleys x 20

    Five more burpees then run hallelujah style to the benches at the fountain.  Grab some bench for:

    • Side step up (left) x20
    • Side step up (right) x20
    • Incline merkin x15
    • Dips x20
    • Decline Peter Parker x20

    Another 5 burpees and continue the Indian Run past the bridge for 6 MOM:

    • Flutter kicks x20
    • Dying Cockroach x25
    • Russian Twists x20
    • Real Freddie Mercs x20
    • LBCs x25

    Five burpees again and then back to flag, alternating sprints and recovery jog on the way back.

    Close it out with the count, name-o-rama, and prayer.  Thanks for letting me lead.

    -Mulligan

  • 32 Rings for 32

    It’s YHC’s 32nd birthday. Two PAX joined in to start my 32nd year early. Here’s

    The Thang

    IC
    SSH x 32
    Imperial Walkers x 16;
    Peter Parker x 16
    Parker Peter x 16
    Arm Circle x 20 one-way

    32 Ring of Fire

    TClaps to RY for the recommendation over beer at Amnesty’s the night before to use the Ring of Fire exercise together with Rock exercises. In honor of YHC’s birthday, our goal was to complete 32 bear crawl ring of fire revolutions.

    Bear crawl in full circle back to rock (1 revolution)
    IC x32 Rock Bench press
    Bear crawl in full circle back to rock (2 revolution)
    IC x 16 Curls
    Bear crawl in full circle back to rock (3 revolution)
    IC x 16 Rock Squats
    Bear crawl in full circle back to rock (4 revolution)
    REPEAT 4 sets.

    Due to time, we had to substitute lunges for 1 set and then running the ring to get to 32. Had a lot more chest presses, curls, shoulder presses, and squats.

    Sent the rocks home. Circled back up for COT.

    Best fact about 32 I found:

    “A beheaded body can make 32 steps, according to a legend involving King Ludwig of Bavaria in 1336.”

    Psalm 32 begins “Blessed is he whose transgressions are forgiven, whose sins are covered.”

    “Many are the sorrows of the wicked one, but mercy surrounds the one who trusts in the LORD. Be glad in the LORD and rejoice, you righteous; exult, all you upright of heart.”
    ‭‭Psalms‬ ‭32:10-11‬ ‭

    Thanks for celebrating!

  • VQ – Special Mission

    On a gloomy morning last week, I received word, while I sat on the can, that I would be Q’ing, so it would start rolling down from there.  I’m not sure what the V in VQ stood for.  In Naval Aviation it is a special mission squadron so I thought I had to be all secret squirrel with the glooms events.

    Started with light mosey and warm up

    20 – SSH

    20- Windmills

    20- Imperial Walkers

    20- Shoulder Slaps.

    We sashay, shanted over to Audubon for a little Dora 1-2-3

    In the first wave we did Jack Webbs 1:2 while the second group ran around the island.  We did this x3

    After Roots complained about his the bricks bothering his knees, we moved to the island grass where his 6 would enjoy three rounds of Thors (Full Crunch with Twists on the end) we did this x3

    The final round of Dora was 1 leg lifts alternating legs every 10 while the running group lunged to the end of the island and jogged back.  We did this once as it hurt….a lot!

    Oh and we had an FNG (Fiddler New Guy) whom we named Stradivarius with little deliberation.

    Before we left Audubon we did 20 Declined Parker Peters and 20 Dips.  From there we sashay, shanted back to the flag.  With time remaining we did Burppees in honor of those who EH’d me into F3 (Roots, Newhart, Cavalier, Reddit, and Duey)

     

  • Q-less

    Seems JV had a flat on the way to the AO, leaving the Pax to fend for themselves.  Good mix of old and new with a couple of Kotters sprinkled in.  YHC gave a disclaimer and headed around the Mardis Gras Fountain.  It was one of those breezy mornings by the lakefront that allows you to be showered by the fountain as you pass.  We circled up in the grass for…

    The Thang

    Warm-up COP (All IC) SSH x 31, DQ x 15; Parker Peter x 31; J-Lo x 20; Mountain Climbers x 30; IW x 31

    Mosey to the crashing waves of the Lakefront for two rounds of Tabata followed by some burpee pain.

    Tabata Round 1:  Burpees, Big Boy Sit-ups, Merkins, Squats – Repeato

    Tabata Round 2: Channing Tatums, Irkins, Tatum Channings, Derkins – Repeato

    5×12 Burpees – one minute to complete 12 burpees.  Do that 5 times.  This one sucks.  T-claps to the pax for pushing through and not throwing me in the Lake after the first round.

    Mosey to the top of the levee for…(Cowbell knew it was coming and seemed excited)….Quadraphilia (Run down the levee and back up always facing the lake.  Continue for 4 minutes).

    Mosey to the other side of the levee and circle up for DJ Style Mary.  Everyone Led (except YHC)

    All IC

    • Cowbell – American Hammer x 30
    • Triple Shift – Hello Dolly  Flutter Kick Hello Dolly x 20
    • Torque – Freddie Mercury x 20
    • Da Parrish – Slow Scissors x 20 (brought the pain)
    • Belloq – Les Miles Merkins x 10 (Eat grass every time you go down)
    • Gris – LBC x 30
    • Woz – Wozian Mt. Climbers x 10 each leg (On your 6, one leg straight up, climb your hands up the leg and touch your toe).

    Head back up over the levee to the VF for COT.

    We were spared a JV Okwata Beatdown, but I think we did alright for ourselves.  Okwata is always a pleasure.

    Remember:  Thursday night Football tonight.  Amnesty is hosting an F2 event at his house.  The address is 136 Middle Park Place.  (In Lakeview) 

    -Hawg

  • Q2 – The student becomes the Teacher

    Nine PAX arrived in the Gloom on this much anticipated Q2 day, and Autumn was in the air.  Rumor has it that that Congress was considering making Q2 a national holiday, but YHC respectfully requested they stick to matters relevant to the nation, and leave the important stuff to the Men of F3!

    YHC gave his disclaimer, and the PAX moseyed to the track.

    The Thang

    Warm Up COP – IC

    SSH x 25
    Windmills x 10
    IW x 15
    Mountain Climbers x 15
    Arm Circles x 20 – 10 forward, 10 back

    Note: As the PAX started the warm up, the track was dark and YHC’s plans were in jeopardy. However, during the COP, light was cast upon our humble PAX and all was good.

    Mosey to one side of the track, and Broad Jump Burpey through the center to the other side. This was painfully fun….

    It was time for some Blackjack in the center of the track.
    11 merkins one end,run and do 10 LBC’s the other end. End with 20 Merkins one end, 1 LBC the other end.

    Mosey to the baseball diamond. Side Effects made some mumble chatter about animals, and YHC asked if he could name the movie from the quote “Build it and he will come.” Field of Dreams was the answer, which was correct, and so YHC rewarded with just that. Dividing among bases we began:

    Home Plate – 15 Burpees (the count)
    1st Base – Big Boy Sit ups (AMRAP)
    2nd Base – Merkins (AMRAP)
    3rd Base – LBC’s (AMRAP

    After one circuit, PAX moseyed to benches and:

    15 left leg step us
    15 Incline Merkins (mumble chatter about hoping for some merkins today – YHC was smiling)
    15 right leg step ups

    4 minutes remained, so time for 4 minutes of Mary – IC:

    Flutter kicks x 20
    Box Cutters x 20
    American hammer x 15
    LBC’s x 30
    Flutter Kicks x 20

    During the 4 minutes of Mary, there was mumble chatter about the girls nearby. If only Tool had his cinder-blocks, or our rocks from the uptowner, then we could have done some curls for the girls, or maybe some rows for the……well you know.

    Mosey back to the flag for COT. Side Effects is leaving us for a great opportunity in Philly, where he can cheer for a Bison that became an Eagle. Side Effects pushed me hard the first time I entered the gloom, which made me want to come back. His leadership and participation has strengthened our PAX. You taught YHC well, and you will be missed, my friend!
    Prayers for Tool and his son, for Side Effects and his family, cancer victims and families, and many others.
    Thanks for allowing YHC to Q, and thank you for letting me part of this great group. Q2 is in the books…..

     

     

  • Other People’s Rocks

    YHC awoke to another flat tire on my bike.  As I was walking to Pontiff, Marlin zipped by me on his way to meet up with Tool and Amnesty.  Not long after I arrived, JV came over the levee, guns blazing.  I gave the disclaimer and then it was off to the rock pile.

    The Thang:

    Warm-up COP (All IC): SSH x 25; Peter Parker x 25; DQ x 20; J-Lo’s x 20; IW x 30

    Grab a medium sized rock and mosey back to the virtual flag for Fence Chunkers x 30ish

    Mosey back to the rock pile, where we picked a larger rock to go with our medium rock.  Circle up for a Rotating COP.  Choose the rock that suits you. All Exercises IC.  Squat Press x 10; Row  x 15; Curls  x 15; Merkins (Hands on Rocks) x 10.  Rotate to the next man’s rocks and repeato until we have completed 5 sets.

    At this point Marlin needed to bounce early for work.  We grabbed a rock of choice and followed him back to the VF for another round of Fence Chunkers x 20ish

    Head back to the rock pile to put away our toys and then horses to the stable.

    Moleskin

    Good to have Marlin and Amnesty back after they had been out of town some.  Rotating the COP led to a lot of juvenile comments about touching other people’s rocks.  High comedy.  Thanks for always making the workout enjoyable.

    -Hawg.

     

     

  • 610 Stomp #58

    In the increasingly gloomier, but not really cooler gloom approached our 4 member PAX for the 58th running of the 610 Stomp.  After the disclaimer we set off on the bayou path with the intention of running 6 minutes at a normal pace and a 1 minute pick-up pace without breaks for 45 minutes.  Beetle (F3 ATL) joined after about 10 strides and pushed YHC the rest of the journey.

    After a short mooping break, YHC and Beetle finished a few minutes late to find the rest of the PAX (minus Forest) hanging around and relaxing Uptown style by the flag. How long had they been there, we may never know!

    Shout-Outs
    Brady receiving treatment and therapy in Pineville (Tool)
    Mason treatment and side effects from Chrons (Amnesty)
    Side Effects family moving – thank you

  • So long, useLES: A Mad Hatter farewell lap

    15 PAX posted this AM for a muggy, humid NON-FALL feeling lap around the Skinny. (We did we let Hawg name this workout?)
    Our guy Beatles or is it Beetles? from F3 Atlanta joined us for a Monday AM lap. This is 2nd post in NOLA. Tclaps.

    I was upfront with the PAX that we were going to complete a lap around the park. YHC was tired and sore from an 8.5 mile run on Sunday but I knew we needed to attack the park and get a lap in so that my legs would adjust.

    We ran at our own pace 1/4 mile to the first row station. At this station we did 13 burpees in honor of Les Miles. There were 4 stations: Burpees, Rows, Merks and LBCs. The number 13 would make several appearances this AM. QuickDraw decided to modify and was gone pecan into the gloom.

    Then we ran at our own pace to the bridge about another 1/2 mile for a circle of pain. At the circle we did crazy legs x 13, Peter Parkers x 18, Crab toe touches x 13, and Parker Peters x 18. The number was 18 was important because that is the number that cost Les Miles his job.

    Then we did an indian run to the fountain. At the benches at the fountain we Dips x 21 , Inclined Merks x 18 and Declined Merks x 13.

    From the fountain we did a 1/4 mile hands over your head run to the water fountain and the golf green.
    At the green we did LBTs x 18. Then we did Y, W and T x 13. Then we did some Superman to Bow.

    Then we ran as fast of a pace as possible to the Pullups/Monkey Bars.
    We picked up Quickdraw on the way.
    The stations were Burpees x 13, then Pullups AMRAP, Squats AMRAP and Staggered Merks AMRAP.

    Our final push we used the painted running men on the track. We sprinted one and jogged one all the way to the shovel flag.

    We finished with a Circle of Trust. Keep working hard in the gloom! It is always a pleasure to lead.