F3 New Orleans

Category: New Orleans

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.

     

  • Jump Rope for Heart

    Three PAX met in the gloom at TurboDog for YHC’s substitute Q’ as EiEi had to take off this AM for a meeting.  Nonetheless, YHC was determined to give a beatdown.

    Warm Up

    1 big lap around the trailhead with short sessions of butt-kicks, karaoke, Frankenstein, quad stretchs.

    Circle up

    SSH x 25 IC

    Seal Jacks x 17 IC

    Peter Parkers x 19 IC

    Merkins x 15 IC

    Mosey to the carousel canopy to begin the first COP

    COP #1

    Ring Rows x 20

    Ring Tricep Extension x 20

    Jump Rope x 100

    RInse and Repeat twice for total of 3 sets

    COP # 2

    Ring Merkins x 20

    Weighted Vest Step ups x 15 each leg

    Jump Rope x 100

    Mosey to the park….

    50 yards of lunges

    25 yards of reverse lunges

    Slow Mosey to the Rings

    Toes to Bar x 8

    Rinse and Repeat x 2 for a total of 3 sets……. These are way harder than expected

    Slow mosey to front of park…

    YHC felt it was time for a run with burpees on Q’s count back to the carousel canapoy… Probably about 10 burpees but wasnt really counting.

    5 Minutes of Mary was enough

    Count o rama

    COT

    “Manly men do Manly Things”

  • 3 old geezers and 1 young gun trying to keep up

    3 old geezers(Respect) and 1 young gun showed up in the presence of the “Gipper” for a beatdown.  EiEi supposedly had a torn ovary and could not get out of the fartsack, so the PAX of 4 started the workout with an untraditional run on YHC’s watch.

    Run 1/3 mile or so around brewery and back to flag pole

    Warm-up:

    SSH x 15 IC

    Seal Jack x 15 IC

    Arm Circle’s x 15 IC

    Mountain Climbers x 15 IC

    Merkins x 15 IC

    Over under Hurdle 50 feet

    Frankenstein 50 feet

    Quad strech walk 50 feet

     

    Mosey 12 feet to the first COP

    2 sets on your own

    • 100 jump ropes
    • 8 pull ups
    • 25 step ups left leg
    • 25 step ups right leg

    Mosey 6 feet to sidewalk

    •  50′ lunge walks to street
    • 50′ lunge walks to flag

    Mosey to 3rd COP

    •  Bench Squats x 25
    • Dirkins x 12
    • Left leg step ups x 25
    • Freak Nasties x 12
    • Right Leg Step Ups x 25

    10 count before YHC calls Ralph

    • Bench Squats x 25
    • Irkins x12
    • Left Leg Step Ups x 25
    • Freak Nasties x 12
    • Right Leg Step UPs

    Mosey to ampitheater(10′)

    • Jane Fonda x 25 IC each leg
    • Jane Fonda flutter x 25 IC each leg
    • LBC x 25 IC
    • Freddie Mercury x 25 IC

    Mosey to sidewalk for the final beatdown.  YHC challenged the PAX to pair up and hit 1,000 jump ropes per pair in the last 4 minutes or so.  Time ran short…. and we know the rules… so we stopped each at 500.  I dont know how the old geezers stay in such good shape for over a half a century, but I am to emulate.

    Count o rama

    COT

     

  • Foundry x 4 Rounds

    I haven’t seen any S/F’s in a while. We need an inventory of who/where the S/F’s are? Sound Off!

    The Q, YHC, ran up to the Virtual S/F (VSF) just in time to make the DISCLAIMER and six of us stepped off.
    In the ball field, cuz of the cut grass, we circled up for our Warm-up COP…glad you could join us Mr. Awesome.

    ONE ROUND:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Let’s mosey to the Baby Foundry for a round of Pain. Two PAX at each station, except the Q:
    -Pull-ups x 10 or AMRAP
    -Box jumps on bench x 10
    -Dips x 10
    -Arm hang knee ups on Monkey Bars x 10
    Mosey to nearby benches:
    -Side Step-ups x 10 right leg
    -Merkins x 10
    -Side Step-ups x 10 left leg
    THAT WAS THE FIRST ROUND. RINSE AND REPEAT X 3 (that’s a total of four rounds for you Common Core Math guys).

    Mosey to the median across from the VSF and let’s do some Mary:
    -LBC x 30 IC
    -Hello Dolly’s x 20 IC
    -Flutter Kicks x 20 IC
    -Heal Touches (Penguins) x 20 IC

    Countoff, namerama (named FNG: Dancing Queen), announcements, shoutouts and a prayer. We prayed for Cable Guy and his family whose wife passed recently.

  • Pre-Blast: Harbison 50K

    Do you like to run? Want to do a #CSAUP that’s not a ruck or mud run? Have you wanted to complete a trail ultramarathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to put all that F3 work into action!

    Since the trail running and 50K/Ultramarathon racing bug has bitten a large majority of F3 Columbia, YHC wanted to offer all Pax of F3 Nation a discount into one of my favorite races to direct. The Harbison 50K in the Harbsion State Forest right here within the city limits of Columbia, SC. Why not tackle a distance like this right in your back yard!

    Race Date: January 7, 2017
    Start time: 7:30 am
    Distance: Just a tad shy of 32 miles
    Course: 2 loops, so you can enjoy Spiderwoman twice!
    Map: Click Here
    Weather: The last couple years has been down right cold and wet… great for getting muddy!
    Technical aspect: Mild to Moderate, moderate to hard if trail conditions deteriorate due to weather.
    Toughest Section: Everyone says Spiderwoman but I love the Spiderwoman trails, Personally YHC thinks the toughest section is Midlands Mountain/Firebreak to the main parking lot section near the end of the loop due to the lack of terrain change.
    Total Elevation Change: 4,186′
    Cut off time: A loose 9 hours
    Race swag: A race logo’d shirt and a sweet finisher’s award that you can wear proudly everywhere you go, bragging about your accomplishment.
    Discount: 25% off registration fees
    Discount Code: F3Nation
    My contact info: david@csraultras.org

    Registration/More info: Ultrasignup

    If you decide to join the race, feel free to let me know your F3 name and I’ll be sure to have that custom printed on your race bib instead of your hospital name.

    If you’re travelling to Columbia and don’t want to stay on top of a fellow Pax, I have discounted rooms available at the Harbison Hampton Inn which is 5 minutes from the race site. If you need to use this, shoot me an email at the address above!

    See all there!

     

  • 610 Stomp #53 – Records are Made to be Broken

    It was a PAX of 4 for the 53rd running of the 610 Stomp.  YHC had a  goal in mind for today and without Shorty, SFx, and Nip/Tuck around it looked like it could be a record-setting day.

    The Thang

    A plain ol’ run down the Bayou route as far as you can go and get back in 45 minutes.  As far as YHC knows the top of the interstate overpass is the farthest anyone has ever made it.  SFx and YHC made it there once when we were doing a 30 second sprint / 30 second walk every 6 minutes.

    Like animals running from a flood, we set out 2×2 to reach our goal.  I shared my goal with Cowbell about 5 minutes in and he seemed for it.  We made it over the overpass and about half way down the far side (3rd light from bottom).  We turned around, apparently picking up the pace a little to ensure we made it back on time (therwise, I don’t think our distance record would count).  44:10 after we started, Cowbell crossed the finish line a few seconds ahead of me.

    Tool and Amnesty were there to help us seal the deal with 10 burpees.

    Moleskin

    • T-claps to Cowbell for setting the Stomp’s Distance record today.  Records are made to be broken, so let’s see what happens.
    • Cowbell and I actually had a negative split on the 3rd mile.  It was our fastest at about 7:54 min/mile pace.  Our slowest mile was our first mile at just under 8:30 min/mile pace.  That’s what having a partner and a goal will push you to do.
    • I didn’t realize it until I started writing the backblast, but today’s workout began the Stomp’s 2nd year.  Here is the backblast from the first stop 1 year ago.

    COT

    Prayers for Brady, Mason, and Cowbell’s aging grandparents.  Please pray for Cable Guy.  His wife Melissa passed away Monday.  Here is a link to a fund his friends have put together.

     

     

  • Bleacher Press-ure

    8 PAX posted at Rock City only two days removed from the flood relief trip in BR. YHC was going to bring his wheelbarrow to fill with rocks for the PAX to train for its next recovery trip, but even a Notre Dame education couldn’t save its eventual fate.

    YHC gave his disclaimer and we moseyed to the pile.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 30
    Hillbillies x 15;
    Peter Parker x 15
    Mountain Climber x 15
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a rock, and quick mosey to the bleachers.

    5-10-15-20-25-20-15
    Upper body rock workout followed with these three workouts all IC.

    Bench Press
    Curl
    Shoulder press

    5 each, then run to concrete track and back with rock.

    10 each, then run to concrete track and back with rock.

    15 each, then leave rock and sprint to path and back.

    20 each, then leave rock and sprint to path and lunge back.

    25 each, then leave rock and sprint to path and duck walk back.

    20 each, then leave rock and sprint to path and back.

    15 each, then leave rock and sprint to path and back.

    Grab rock and mosey back to pile.

    Mary COP

    Dolly-flutters- Rosita- coackroach
    All IC- 15 each.

    Fast Mosey to flag

    Ends with elbow plant and 10 IC Merkins.

    PAX offered up flood victims, Cable Guy and his wife who passed away from cancer this morning, and Tool’s son, among others.

    All the sick and victims of tragedy remind us to never take a day for granted! Have a good week!

  • Triangle Builder at the Foundry

    Five Foundry regulars and two uptown intruders joined the PAX for a post YHC birthday beat-down at the Foundry.  Cowbell was again suckered into posting while Shorty lay comfortably in his bed counting sheep.  Without OSHA YHC was quite nervous he may unknowingly subject the PAX to unnecessary dangers, but we must go on…

    The Thang:

    Mosey to the Javelin Throwing Pad at the Practice Track
    Side Straddle Hops (IC) x 20
    Peter Parkers (IC) x 20
    Imperial Walkers (IC) x 20

    Mosey to the Straightaway
    YHC offered the choice between 400m Intervals (with the memory of 800m intervals fresh in some of the PAX minds) ……. or…… upper body work at the Foundry
    PAX went with the Foundry, imagine that!

    Mosey to the Foundry
    Set #1 of 11’s: Pull-ups/Dips and Crunchy Frogs
    Supermans (IC) x 10
    Set #2 of 11’s: Dips/Pull-ups and Dr. W’s (bad idea)
    Dancing Chilicuts (IC) x 10
    Set #3 of 11’s: Low bar rows/Perkins (merkin in pike position- feet on bench and six pointed straight up away from the Big Ball, should isolate the shoulders) and Putins
    Set #4 of partial 11’s: Perkins/Low bar rows and LBC’s

    Mosey to the Flag
    Seal the Deal the exhausted way: Flutter Kicks (IC) x 30

    Mumble chatter
    The PAX informed YHC that he can’t add (at least not at 5:40am), as he instructed the PAX do start with 11 crunchy frogs and 1 pull-up

    Shout-Outs
    Frack Sack – family and friends battling cancer
    Tools family and son
    Families suffering through flooding damage
    Other that YHC is sorry that he cannot remember 5 days later, but the Good Lord still remembers them

  • The Louisiana Flood

    The New Orleans area was spared from the flooding that occurred last week.  None of us are having to gut our houses, our grocery stores and gas stations are open, our cars run, our churches are having services, our jobs are intact and we are at work.  But that is not the case 70 miles to our west.  There life is not normal.  There 40,000 homes were flooded.  There people need help.  If you would like to volunteer or donate here are some resources:

    Volunteer Louisiana – State website with contact information for volunteer and donation opportunities.

    Crisis to Love Ministries – A crisis pregnancy center without flood insurance that lost about $450,000 in equipment.  You can contact them by calling 225-229-5826 or 225-266-7075 or email life@ctlm.org.  The address is:
    3813 N. Flannery Rd.
    Baton Rouge, LA 70814

    Friendship Baptist Church – Former church of one of the NOLA Pax.  It flooded and so did the homes of many members.
    10011 Comite Dr. Baker, LA 70714
    Telephone: (225)261-1412

    Community Bible Church in Baton Rouge – Baton Rouge Church organizing relief efforts. If you can help please contact Steve Foster (225) 328-8424 to set up a time and get an assignment.

    First Baptist Gonzales This church is coordinating a lot of efforts.  There are a group of guys coming from F3Nation to work with them this week.  Contact the church at:
    (225-647-8575) or fbcgonzales@eatel.net

    The Thang

    A group of NOLA Pax along with family members met at the Peristyle at 0530 Saturday morning.  We divided ourselves into two teams and headed out.  My team, let’s call ourselves team #1, headed to Ponchatoula while team two headed to Baton Rouge.

    We arrived in Ponchatoula to help one of Shorty’s co-workers who was flooded.  When we got there we noticed she and her husband were in the process of selling their home.  Fortunately, the buyers still want it.  Her house was in relatively good shape.  All the furniture and carpet were out and the sheetrock was cut.  We just needed to clean up her tile and spray the studs and she was good to go.  It didn’t seem like much, but it would have probably taken her most of the day, seeing as she had a 1 year old strapped to her in a Baby Bjorn.  Once we finished our cushy air-conditioned job we called Team 2 to see how they were progressing.  They were gutting a house for an elderly couple in BR.  They had two wheelbarrows, but seemed to be having trouble operating them.  We decided we should head that way and see if we could help them figure it out.

    We arrived to find a group of much dirtier and sweatier men than ourselves.  They were gutting the house floor to ceiling and seemed to have figured out how the wheelbarrows work.  This place did not appear to have the air conditioning that Team #1 had become accustomed to, so we quickly asked if there were other places in the area where we could assist.  They pointed us to a Crisis Pregnancy Center about 10 minutes away, with the intention that they would join us in about an hour.

    At the Crisis Pregnancy Center we found a group of about 7 dedicated people that had been hard at work all week.  They had no idea who we were, but they didn’t really care.  They needed help and lots of it.  The center consists of two buildings, a clinic and an administrative building.  The team had dedicated the prior week to getting all of the dry files and equipment out of the building and into storage.  Today they were working on getting the wet stuff out.  We started by destroying furniture and carrying it out.  The girls seemed to enjoy using the sledgehammer, taking out some of the frustrations that come with a life spent with Shorty and Cowbell.  We cleared the administration building by the time Team 2 arrived.  Then we tackled the clinic, hauling out thousands and thousands of dollars worth of medical equipment.  This place lost a lot.  Fortunately we were able to clear out both buildings and pull out the carpet.

    YHC had to leave early, but the rest of the Pax stayed to make sure the carpet was cleared.  It was important to get the carpet out of there and I’m glad they were able to do it.

    There were others helping also.  Side Effects went solo to help those at his former church, while Griswold spent the latter part of the week and the weekend in Denham Springs helping a friend.  He was able to put together a team of friends to help gut a house on Sunday.

    Continue to pray for the people of Louisiana and please consider helping in any way that you can.

    -Hawg

  • “Two…is the loneliest number since the number one”

    T-Claps to most pax who went to Baton Rouge today to provide assistance that is much needed.

    2 pax posted at the Mothership to keep the momentum alive and made the workout up on the fly.

    Despite the small numbers we made it intense.

    Mosey to the foundry – 2 curcuits of pull ups, dips, squats rows, monkey bar traverse, crunches, and plank.

    Mosey to the museum.  11’s! Starting with one dip at the fountain and 10 burpees at the top of the stairs.  On with the 11s.

    Mosey to the great lawn and Mary until the end.

    Good stuff.