F3 New Orleans

Category: New Orleans

  • Hurley played for Duke not IU

    When 9-9-16
    Post by RY on behalf of Bartman

    QIC – Bartman

    Warm Up:
    Mosey across st Charles dodge a car or two 5:30am drivers are bad.

    COP 1
    20x SSH
    20x Imperial Walker
    20x Superman
    20x Plank Walk
    20x American Hammer

    Mosey over to touchdown Jesus for crab walk / bear crawl combo.

    From Loyola letters bear crawl to TD Jesus and crab walk back. Meanwhile partner is doing as many possible.
    1. Burpees
    2. Bobby Hurley (Not a Hoosier)
    3. Hello Dolly/Leg Lift
    4. Mountain Climbers

    Mosey to the top of the WPM for more. While one PAX is doing stairs:
    10x Merkins
    20x Flutter Kicks
    10x Monkey Humpers
    20x Plank Jacks
    Repeat

    Mosey back to the flag, or where it was supposed to be!

  • 11’s + Levee = 🙁

    YHC posted just in time on a dark Thursday morning at Okwata. A good group of 9 PAX posted including a blast from the past in Triple Shift. In true Triple Shift fashion, he didn’t just post for his first time in over a year. He also brought two FNGs with him. TClaps to Triple Shift

    YHC gave disclaimer and we were off.

    The Thang

    Moseyed around fountain with karaoke both sides. Sprinted across street to concrete area near water littered with broken glass.

    Jack Webb

    The Thang

    Warm Up COP near pile

    IC
    SSH x 40
    ISW x 15;
    Plank Jack x 20
    Arm Circle x 20 one-way and then 20 the other way.

    Moseyed a little way down Boardwalk.

    Jack Webb (1:2 merkin:air press ratio up to 10:20)

    Moseyed down to Canal Blvd and up to top of levee.

    11’s on levee
    Begin 10 Burpees one side, and 1 Low Slow Squat on other. Every time you reach top of levee, 5 Rudy Jacks (combined half burpee/half plank Jack).

    PAX completed this levee beatdown, but it took the entire rest of time!

    Pax moseyed, stopped for 5 pull-ups on Mitch’s pull-up bars, and moseyed to flag.

    COT
    Named FNGs John Doe and Torque. Apparently as I write this I learn that Reluctant Yankee is disappointed in John Doe’s name. We thought it was apropos as he hesitated with his last name, as if he forgot. Anyway, Big Sky was a close second if RY prefers.

    Good prayer request and closed out in prayer to begin a good Thursday. Hope FIA ladies up town had a good inaugural workout!

  • Channeling Sergeant Merwin J Toomey

    The gloom was lifting and rain abating when 14 young recruits and I ventured out at the Birdcage.  Disclaimer.  I am not a professional trainer, heck I’m not even semi-pro, but we all have to do our part.

    Mosey towards the Fly.  Stop in front of the zoo first.

    COP 1- SSH x 25, Plank Jacks x25, Mountain climbers x 25, Seal jacks x 25 10 Burpees

    Mosey to the Levee by the soccer fields.

    stopped for 10 burpees on the way (20 total)

    Levee COP 2- 7’s (instead of 11’s) with ascending count of squat jumps at the base and a descending count of Merkins at the Apex

    Mosey to the soccer field

    10 burpees (30 total)

    COP 3 partnered runs- #1 1 runs backwards across field and returns forward while other partner lateral line jumps.  then swap.  #2. 1 side steps across right leg and back left leg while other partner lunges. then swap. #3. Sprint across and back while partner river dances then swap.

    10 burpees (40 total)

    COP 4 Bear went over the mountain.  Bear crawl over the hill and back while partner plank walks) then swap

    10 burpees (50 total)

    Running our of time.  Fast mosey back.  Stopped twice to let stragglers catch up.  10 burpees each time instead of planking (70 total)

    Sprint to the flag.

    Count off, name-o-rama, named the FNG (who is a big dude that normaly carries a gun and I can’t believe you all made me name him Lacey).  Prayer of gratitude as we watched the real sergeant run by with some ROTC cadets.  Great morning to be in F3!

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?

  • 610 Stomp #56

    Good turnout today at the 56th running of the 610 Stomp with 6 participants.  We went traditional today – Bayou route, 6 minutes on / 1 minute off with burpees during the “recovery.”  YHC gave the disclaimer, but didn’t take the time to explain where we were going to Da Parrish who was enjoying his first Stomp.  Luckily Tool and Amnesty were around to make sure he didn’t get lost.

    Moleskin

    T-claps all around:  To Amnesty and Tool for being faithful members of the Stomp, to Da Parrish for completing his first stom, to my running buddies, DQ and Fracsac.  They pushed it hard today.  We went to Cleveland Street, which according to Google Maps is a 4.2 mile round trip run.  That puts us at a 10:36  per mile pace for the entire stomp.  If it makes anyone feel better we were running at a 9:24  per mile pace during the running part.  Don’t worry about how I calculated that, just know that I have a Bachelor of Science in Mathematics from the Harvard of the South aka Arkansas State University.  (Actually, rumor has it that Harvard refers to itself as the Arkansas State of the North).

    Prayers for all of those that are suffering in our community.  Let’s look for opportunities everyday where we can help.

    -Hawg

     

  • Full Court Press

    5 pax met this morning for a pretty decent workout.
    Taking a short jaunt to Livingston Playground, approximately 1/4 mile from the AO.
    They arrived at a poorly lit basketball court to perform the following:

    Warm -up:
    SSH x 20 IC

    Half court sprints:
    down back down followed by:
    x 10 merkins x 2 sets
    x 10 squat jumps x 2 sets
    x 10 squat thrusts x 2 sets

    Mosey to weird adjacent playground equipment:
    Dip walk x 1 set
    Dips in cadence low count x 12
    Hanging knees to chest x 10 IC
    Plank on small wall: Right hand /Right Leg high followed by left side
    Mt climbers x 20

    Mosey back to court:
    Sprint to baseline to baseline: stop motion lunge walk back
    Shuttle run sprint end at opposite baseline , side lunge back
    Shuttle run sprint followed by fwd lung walk/backward lunge walk

    Mosey back to playground:
    Pull-ups: x 5 OYO
    x 20 squats IC
    Pully- ups x 4 OYO
    x 20 squats IC
    Pull-ups x 3 OYO
    x 20 squats IC
    Pull-ups x 2 OYO
    x 20 squats IC

    Kips x 5 x 2 sets

    Mosey back to AO with 2 fartleks along the way

    COM:
    -Prone T’s x 20 IC
    -Plank on elbows hold x 100 count
    -Nolan Ryans x 10 IC B sides
    -Heels to Heaven IC x 20
    -Glute bridges x 10 IC B sides

    COT: Prayers for Amber and Toots; Burgundy’s wife (healthy happy preggo); Avery (Ei’s co-workers dtr)

  • A first at The Skinny

    “What seems to us as bitter trials are often blessings in disguise.” – Oscar Wilde

    YHC has never been to The Skinny, and I’ve always wondered how it was compared to Rock City….I mean, we throw rocks around!  The Skinny does hold its own, and glad to get my first Q here.

    15 men gathered for a Monday beatdown in the gloom to get rid of the pain from the Saints game yesterday.  Football is truly a game of inches:

    So close!  Anyway, here is what we did, but first…

    DISCLAIMER

    The Thang

    Mosey over to the light poles by the track, and circle up

    COP #1

    15x Seal Jacks IC
    15x Plank Jacks IC
    15x Merkins IC (It’s like a SSH for your chest…kind of)
    15x SSH IC
    15x Smurf Jacks IC

    Line up at the light poles near track.

    Burpicides – Suicides with ascending burpee count for the # of light poles (e.g. 1st Light Pole = 1 Burpee, 4th Light Pole = 4 Burpees) + 5 Burpees at the startline each time

    5 light poles = 40 Burpees Total

    Plank and wait, then over to the picnic tables

    COP #2

    15x Channing Tatum (Right Leg Stepups)
    12x Single Leg Squat Reaches (Right Leg)
    12x Single Leg Hop Kicks (Jumping on Right Leg)
    Flapjack legs and repeat

    Mosey back to the light poles near the track and circle up

    COP #3

    Jack Webbs (1:2 Ratio) – a merkin, then two air presses.  Increase merkins by 1, and air presses by 2 until you hit 10 merkins and 20 air presses.

    Mosey over to the 4th light pole and circle up

    COP #4

    15x Crunchy Frogs IC
    15x Putins IC
    12x Scissor Holds Q-command
    15x Flutter Kicks IC

    Enough for now, mosey over to the ledge by the band stand.

    COP #5

    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC

    Ouch!  Head to the water fountain to recover, then over to the flag, where we ended with a COT. Thanks for letting me lead.

    Naked Man Moleskin

    See RY’s email this week.  Plenty of important dates to remember!

  • Spartacus 2/3s

    Seven men arrived at the Virtual Shovel-Flag (VSF) because of the seven SFs that exist in F3 Nola, they remain forgotten at home. Apparently everyone who Q’s needs to have their own SF and bring it with them……..WHERE ARE ALL THE SHOVEL-FLAGS?????

    DISCLAIMER…let’s mosey.

    Warm-up COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir) IC
    J-Lo’s (fka Pickle Pounders) x 20 IC

    Grab your rock and make it not too heavy…not too light….just right. Mosey to the shelter with picnic tables.

    The SPARTACUS (one minute of work, 15 secs of rest between exercises):
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Split Jumps
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press

    Two Minute Break and Rinse and Repeat. After two hard and exhausting circuits, time has run out. Let’s put the rocks to bed and grow in our accomplishments…

    Countoff, namerama, announcements, shoutouts and Ball of Man for the prayer. See you at the Stomp tomorrow.

  • Bongo’ VQ.

    Good beat down.

    Bongo:

    Mosey to Green Lawn:
    25 — SSH
    20 — Peter Parkers
    30 — Arm Circles
    25 — Dying Cock roach
    Museam Pond
    3 sets of 10 calf raises on brick ledges
    3 sets of 10 squats??
    Mosey to Practice Track
    2 sets of 800M (2 laps) run the straights jog curve with break in middle
    Core exercise on field
    15 X-Cross Sit up
    Plank position hold and 1 set of 5 leg lifts (each leg) in middle
    Maverick:
    Started with a sudden change of 10 burpees
    Mosey through the park
    Did a bear crawl / ring of fire / mucho chesto compilation
    Mosey to the foundry
    Standard circuit
    then Partner 1 dead hangs while Partner 2 does 100 crunches. If the the hanging partner falls of the bar, the crunching partner stops until his partner is back on the bar.  Got this from the men in Nashville last week.
    Mosey back to flag..

  • 610 Stomp #55

    Five F3ers for the 55th running of the 610 Stomp.  YHC gave the disclaimer and made an empty threat to anyone finishing early (Rudy & DQ [trying to help you out Dancing Queen, but I guess by mentioning your name here and saying that I am trying to help you out may actually be hurting your chances of people starting to call you DQ]) that they can fill the remainder of their 45 minute workout with burpees.

    The Thang
    45 minutes of straight (as in no breaks for burpees or rest) running at your own pace, no records being set today, especially by YHC who was just happy to run pain free for half of that time.  Imagine that, everyone finished at the flag right at 6:15 or shortly there after.

    Announcements
    Amnesty informed YHC that an email went out yesterday with all the announcements.

    Shout-Outs
    Frack Sack – friends and family with cancer
    High school age kids and parents effected by recent deaths in NOLA
    Amnesty’s 2.0 Mason and his Crohn’s
    Tool’s 2.0 Brady and his therapy and doctors