F3 New Orleans

Category: New Orleans

  • Negativity Abounds

    HVAC and YHC walked up from different directions to make an even half dozen for this morning’s Uptowner.  YHC had found a workout called the 1 x 20 workout that I wanted to try.  T-claps to Tool for tweeting out the website where I found it.  I only wish he could have been here to enjoy the pain it created.

    I gave the disclaimer and we were off for about a 20 foot walk to our warm-up COP.

    The Thang

    Warm-up – All IC:  SSH x 25; IW x 25; Good Morning x 10; DQ x 15

    Negatives:  All exercises are 1 set of 20 reps.  We did 1 second on the up and 5 seconds on the down.  The count was a little weird at first, but we got used to it.  The idea was that each set would take about 3 minutes and the last rep should be very painful.

    • Squats
    • Rows
    • Right Leg Split Squat
    • Bench Press
    • Left Leg Split Squat
    • Shoulder Press
    • Calf Raises
    • Curls
    • Skull Crushers (needed to break this up into a set of 12 and a set of 8 for the Q’s cranial safety)

    Walk to Playground with your heaviest rock.  Paired up and completed the following circuit twice (10 reps each time with 1 second on the up and 5 seconds on the down).

    • Pushups
    • Dead-Lift
    • Pull-Ups

    Walked back to the rock pile and replaced our selected rocks.  This took a while – Rudy had 4 to return.

    Count off, Name-o-rama, and praise for blessings and prayers for those affected by the floods.

    Moleskin

    This hurt.

  • Stargazing

    With a full moon up this morning, it was time for stargazing. As Bellocq explained to the PAX before YHC was reminded he was Q this morning, Orion has his belt taut as he aims his bow at the eye of Taurus, the bull, even though (at least this morning) most of the bull is hidden from view. So the PAX is reminded, yet again, we must be ever vigilent to keep trouble abay even if we don’t see it right away. It’s no one else’s responsibility, but our own. Carpe diem. But remember: His yoke is easy, and His burden is light. So with that prelude and an apt DISCLAIMER, the Pax was off. After a mosey around the Mardi Gras fountain in an atypical (counterclockwise) direction, time for:

    First COP:
    Good Mornings 20xIC
    Imperial Walkers 20xIC
    Parker Peters 20xIC
    SSHs 20xIC

    Mosey to Canal Boulevard where a trio of joggers seemed stuck in an eternal loop. Time to rub against the grain with some DownPainment. With rosy fingered dawn appearing in the east, we passed this trio (or they us) who knows how many times during:

    Second COP:
    Bear crawl to the top of the levee (damn, that’s far).
    Mosey (slowly!) across the road.
    Duck crawl back down the hill.
    YHC had stiff quads and traps, so time to stretch them out: so froggy crunches 20xIC. Having rinsed, the Pax repeated:
    Bear crawl up the up hill again.
    Mosey (ever slower) across the road.
    For some variation, most of the PAX did lunges instead of duck walks down the hill.

    Mosey further to a shelter with, ta da, two tables with benches. As Orion and the bull fade away for the day, the PAX give their quads a rest for:

    Third COP:
    Incline Merks 20xIC
    Dips 20xIC
    Incline Merks 15xIC
    Low Slow Dips 15xIC
    Incline Merks 10xIC
    Dips 10xIC
    Derkins 5xIC (slow and all the way down cuz we were nearing the end)
    Low Slow Dips 5xIC (again slow to savor the burn and finish)

    After a 20-count by Serge, the PAX sprinted through the puddles and up the levee for a mosey back towards the flag. YHC isn’t a great moseyer, so just after crossing Canal Boulevard, time for a rest: LBCs 50xIC. Then continue the mosey back towards the flag. But before wrapping up:

    Short round of Mary:
    Rosalitas 20xIC
    Roll over onto bellies and justifiers (with soles away from the big ball to rest the legs):
    Ys 20xIC
    Wx 20xIC
    lazy Ts 20xIC (so simple yet excruciating)
    Turn over, and finish off with LBCs 50xIC

    Namorama, announcements, prayers for all the flood victims, the start of school, and the too many folks suffering from cancer. It was a glorious morning, claim it.

  • The 610 Stomp #52 – Olympics Inspired Birthday

    Seven veteran F3ers glutton for punishment showed for 6 times the birthday fun with YHC.  What spells more fun than 4-0-0  m-e-t-e-r  i-n-t-e-r-v-a-l-s on your birthday?  …..Anyone……? That’s right, 8-0-0  m-e-t-e-r  i-n-t-e-r-v-a-l-s and YHC thought that if what’s his name from wherever can run a 1:40 800 then certainly the PAX can run repeat 800’s at their 1 mile goal pace.

    Mosey to the Practice Track and 200 meters around

    The Thang
    PAX instructed to take their 1 mile goal (6:00, 7:00, 8:00, etc) and cut the time in half for a target 800m pace
    5-6 x 800 meters at 1 mile goal pace with 2 minutes of walk/mosey between each one

    Mosey to the Flag
    Seal the Deal with Flutter Kicks (IC) x 51

    Mumble Chatter
    Lots of “Happy Birthday” with sarcasm noted
    “When was the last time you ran an 800?” – Hawg, “I can’t remember” – YHC, “That’s the same way I Q workouts.” – Hawg
    No safety report from OSHA so this must be a perfectly safe workout in the 90 degree heat with a wet track and the high school girls cross country team running past us

    Announcements
    Bible Study before Mothership at 6:00am
    Amnesty organizing an F3 work crew for Saturday – Clown Car to BR Anyone?  Also please let him / the PAX know of anyone that with considerable damage and few people around to help (i.e. widows or families with young kids lacking resources, etc.)

    Shout Outs
    Tool’s FamilyToot Toot’s wife
    Flood victims in BR and LAF

  • Magical Monday

    Pre Thang: Twelve men of NOLA gathered in the gloom not knowing exactly what was in store, including YHC. Since the re-paving crew decided to set up operations at a new location in the park, I was forced to modify the plan. After some quick brainstorming and the disclaimer we were off at 05:30.

    The Thang: Mosey around to golf clubhouse and circle up in the parking lot for warmup: 10 Burpees to loosen up, then– Plank Jacks, Peter Parkers, Mtn. Climbers, Parker Peters, Hillbillies, SSH x 25 all in cadence.

    Line up and Indian Run to exercise rack at western edge of the park: 4 groups. Squats, Dips, Pull ups/Hangs AMRAP, while one group did 20 Merkins for the count. Rotate through the cycle x 2.

    Line up for Indian Run toward front of park, but bang out 10 Burpees first. Indian Run to backside of 9th hole for Mary: Russian Twist x 25, Real Freddie x 25, Hello Dolly x 25, LBC x 52, (Good Morning RY, where have you been??) Dying Cockroach x 25, Plank Walk x 20 all in cadence. Ten Burpees, then IR back to the flag.

    Circle up and knock out 10 final Burpees. Done!

    COT w/ Shoutout by YHC.

    Welcome Back Kotter/Tinkles after a few weeks on IR.

    Special prayers for all those impacted by the recent flooding in our area and also for the families of Tito’s fraternity brother and the others who were killed in a plane crash this weekend. A tragedy where three couples were lost and left behind 11 children…

    Roots

  • A Soggy Six

    The ground was spongy, but the sky was clear. So after DISCLAIMER, the PAX of six is off.

    First COP:
    SSHs 30xIC
    Good Mornings 20xIC
    Imperial Walkers 30xIC
    Low Slow Squats 30xIC
    Peter Parkers 30xIC

    Pick up a boy and mosey towards the parking lot (with an interruption after YHC’s phone/clock slipped through his pants with no pockets). Tclaps to Bogey for his eagle eye.

    Second COP:
    Round of Elevens across the field: 10-to-1 burpees on one side, and 1-to-10 bench presses on the other; squish in the middle. The PAX did their best to imitate feral hogs: ground a bit torn up. Sorry.

    Third COP:
    Shoulder presses 20xIC
    Curls 20xIC
    Rows 20xIC
    Squats 20xIC
    Back scratchers 12xIC

    After a short mosey across the bog.

    Some Mary:
    LBCs 52xIC
    Flutter kicks 26xIC
    Rosalitas 26xIC
    Turn over for a full body soak:
    Ys 26xIC
    Ws 13xIC
    Ts 13xIC
    Turn back over for full marination
    LBCs 52xIC

    Return the boys and mosey to flag. Namorama, prayers for flood victims and the rest of us. Manana is SFx’s Birthday Q: hasta luego.

  • Nostra-damn-us

    YHC awoke a 0400 to a heavy downpour, wondering if flooded roads might prevent the PAX from posting.  The skies cleared and I arrived to find 11 men ready for a Tropical Beatdown.  I started on the disclaimer, which was apparently all Bongo could take, because he took off in a dead sprint.  We took off trying to catch him, my running form greatly altered by JV’s endless People’s Chair the previous day.  Luckily we caught him and we all circled up next to NOMA.

    The Thang

    Warm-up COP:  SSH x 31; Good Mornings x 11; Peter Parker x 31; Squats x 21; Upright Row x 10; Mountain Climbers x 31 

    Mosey to the lily pad pond for a round of Tabata – 20 seconds all out, 10 second recovery.  Tatum Channings, Derkins, Channing Tatums, Dips – Repeat  *YHC undeservedly called out Swenson for his form and speed on the Tatums.

    Mosey to the north side of NOMA for People’s Chair – duration was up to JV.  He brought the Thunder.

    Mosey to the south side of NOMA for Ball’s to the Wall – approximately 30 seconds.

    Walk back to our warm-up spot for Deck o’ Death: Burpees, Merkins, Grown Man Sit-ups, and Squats.  After discussion with Bubba, the Commissioner of the Deck of Death, it was decided that Jokers would be included and would represent a repeat of the previous card.  Totals: 135 Burpees, 104 Merkins, 104 Sit-ups, and 104 Squats.  *Douille deservedly called out YHC for his squat form.

    We finished the deck in a respectable 30 minutes and moseyed past the flag near the Tai-Chi rap battle occurring at the Peristyle.  We finished the workout with about 5 minutes of plank o’ rama:  Superman, Yankee’s Awkward Plank, Elbow Plank.  *YHC undeservedly called out Yankee for his questionable surfing of the interwebs

    Back to the flag for counting to 12, name o’ rama, and prayer.

    Moleskin

    Ususally Rudy’s mumble chatter consists of teaming up with Swenson to ask and endless amount of questions regarding the Q’s directions.  However, today he decided to reveal his fortune-telling abilities.  About 3 or 4 cards into the deck we hit a Queen of hearts, which meant 12 burpees.  Rudy, must have been feeling spry, so he called for a Joker and it hit.  12 more burpees.  A few cards later we were hit with the 9 of hearts.  Rudy decided this would be a good time to call for another Joker.  Bam 2 for 2.  9 more burpees.  A few more cards pass and Rudy,  feeling the need for more burpees made a call for the card we were all fearing – Ace of hearts.  Unbelieveable – he called it again.  If only the might Creskin would use his powers for good rather than evil.

     

     

     

     

     

  • Just Sittin’ Around

    With flash flood warnings from NOAA, would YHC have shown up if he wasn’t to be the Q? Would he have just turned around and gone home if no PAX had showed up? We will never know the answers to these questions because a trusty PAX joined YHC. While the Wolfpack PAX may have played it say to seek higher ground, YHC and PAX would have none of that: grab life, don’t run from it.

    Although uptowners are reluctant to step out of their box, the PAX moseyed through the rain with their Gibraltars farther than usual for a Friday for a short warm up:

    Good Morning 25xIC
    Windmills 15xIC
    SSHs 20xIC

    Because it was, to put it mildly, muddy, the danger of slipping was high. So your QHC decided the PAX needed to just sit around with their Gibraltars and avoid unnecessary injury. Good time to talk about new Netflix series, musicals that First Graders like, grunts and groans, typical mumble chatter for guys with time to shoot the breeze.

    Peoples Chair 1:00
    Shoulder Press 20xIC
    Peoples Chair 1:00
    Curls 20xIC
    Peoples Chair 1:00
    Rows 20xIC
    Peoples Chair 1:00
    Tricep curls behind hear 20xIC
    Peoples Chair 1:30 (or, as some would say, eternity)

    Rinse and repeat.

    Incline Merkins 20xIC
    Channing Tatums 20xIC
    Dips 20xIC
    Tatum Channings 20xIC
    Derkins 12xIC

    Peoples Chair (sans Gibraltar) 1:30
    Peoples Chair (still sans Gibraltar) 1:30
    Peoples Chair (thank God, sans Gibraltar) 2:00 (or beyond eternity)

    Tired of sitting’ around, time for a little Mary: LBCs 100xIC

    Mosey back to rock pill for a quick Namorama, thanks for rain, and prayers for wisdom and comfort.

  • Seek Higher Ground!

    WWL tweeted a flash flood warning about 5am with a simple message: Seek Higher Ground!   Nine PAX including one FNG were unfazed by weather but none the less YHC decided to take heed. After a brief disclaimer we headed to the mountain:

    1st COP at the bike rack: SSH x20, MC x20, IW x20, Peter P x20, Hillbillies x20, Parker P x20 & Plank Jacks x15

    Up the stairs to the 6th and last (mostly) dry floor for a round of BLIMPS counting 5,10,15, etc.

    Right back down the stairs for a 2nd COP at the bike rack: LBCx20, Dolly Upsx20, Putins (Trump’s BFF)x20, Flutter Kicks x15, Dying Cockroach x20

    And back up to the 6th for a “quick” round of 11s, Merkins & Squats

    Lastly a long minute of plank-o-rama with a 15 second mission impossible finish.

    COT in the mountain – count-off, name-o-rama & a short prayer of thanks

    Thought to ponder:

    “Impossible is a big word used by small men who find it easier to live in the world they’ve been given than to fight to change it.” – M. Ali

     

  • Going to get brunch

    “Remember the difference between a boss and a leader; a boss says “Go!” –  a leader says “Let’s Go!” – George E. M. Kelly

    7 men of NOLA decided to better themselves today in the gloom to become better leaders.  YHC wanted to see how far we could get to today, so we set out to see if Landry’s was open for brunch.

    DISCLAIMER

    Tha Thang:

    Warmup mosey around the lit-up fountain with some follow the leader exercises (karaoke, high knees, etc.), and grabbed some bench.

    16x Channing Tatums IC
    16x Dips IC
    16x Tatum Channings IC

    Mosey to the lakefront and face up to some of the planters.

    3 rounds of:
    10x Box Jumps
    5x Jump Squats

    Mosey to another set of planters

    Bearcrawl suicides – Bearcrawl to the planter, and run back to the start… there were four planters total.

    Recovered with a little yoga.

    Plie Squat work – Pax holds low squat for the following exercises:
    10x Wing Flaps IC
    10x High Hand Touches IC
    8x Arm Circles (forward) IC
    8x Arm Circles (backward) IC

    Mosey to a lamp post

    Merkincides – 10x Merkins at the start line, then run to a lamp post a back….there were four lamp post.

    Indian run to Landry’s and line up facing the stairs…Closed!… oh well, let’s do something else.

    Elevens:
    10x SSH at the top, 1x Squats at the bottom… plank and wait once you flip the reps.

    YHC told the Pax we would walk back to the flag.. so we did

    1. Lunge walk past two lamp post
    2. Recovery walk to the next
    3. Duck walk to the fourth
    4. Frog jump (this is how a frog walks) to the fifth.

    Gathered around some flower beds to recover from our walk.

    8x Dips IC
    8x Dips IC
    8x D…….Time was creeping up, and it started raining, so we moseyed back to the flag, where we had our usual countorama, nameorama, and prayer.

    Naked Man Moleskin

    Tclaps Belloq for posting today!  Looks like our Summer Series race event EH’d this one!

    Btw, worst FNG naming process was held in the gloom today.  Took over 10 min.  Seems like none of us were on topic at all.  Factors that contributed:

    1. Cowbell and YHC lack of movie watching…we haven’t seen Raider’s of the Lost Ark…actually, I don’t think we have seen any Indiana Jones movie.
    2. A biker blurting out “Hey, is this F3??” Tclaps to Bubba for the EH.  #EHaFNGwhilenamingaFNG….that should trend.
    3. Saints are on today… seems like we were looking forward to the game!

  • Humping Blocks on Hump Day

    For those who read this title and thought of something x-rated, get your mind out of the gutter.  For the rest of those who enjoy G-rated backblasts, here’s what happened:

    Seven F3 gurus posted at City Park this am for the usual Wednesday fix.  Typical mumble chatter as the PAX walked up, including some kotters to Shorty who has been fartsacking and/or “working” early in the am.  After the disclaimer, off in a mosey down Roosevelt Mall with a detour for a quick warmup COP (all in cadence):

    SSH x40

    IPW x30

    Arm Circle x20

    Windmill x10

    YHC wanted to allocate as much time as possible for the main part of the beat down which included a truck full of cinder blocks parked at the end of RM.  This would be the second time F3 NOLA had a date with these masonry masterpieces.  Time to glove up, grab a block (all opted for the larger 28lb variety), and lift overhead as we walked to the nearby field.  YHC cautioned the PAX to watch dropping the blocks on their heads since these had to go back in stock at work and it would be difficult to resell them if they were cracked or stained with blood.  Circle up for round 1 of the block party (all con el bloque):

    Row x30 IC

    Squat Press x20 IC

    Curl x20 IC

    Side Step w/Knee Up x30 IC

    Rinse and Repeat

    Quick breather then paired up for more cementitious bonding:

    PAX 1:  Farmer’s carry two blocks to top of hill (approx 50 yds), crank out 10 burpees on hill, farmer’s carry back, plank and wait for…

    PAX 2:  Run to old Foundry (approx 150 yds), crank out 10 pull ups/hangs or AMAP, run back.

    switch and repeat.

    YHC hoped to squeeze in another round of these but time was ticking so the pairs lined up 10ft apart facing each other for an alternating block circuit:

    Squat w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Lunge w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Had to also scratch round two of these after looking at watch which showed just enough time for a quick round of Mary:

    Russian Twists w/Block x20 IC (good stuff)

    Knee Ins while sitting on block x15 IC (awkward and ugly)

    Cockroach Crunch LBC Block Press Supreme…x20 IC (good stuff)

    T-minus four minutes so grab your block, lift it overhead, and start pressing all the way back to the truck.

    Indian Run back to the flag.

    COT included prayers for everyone going back to school, those battling medical issues, and YHC’s son.

    Mumble chatter highlight:  When YHC asked the PAX for confirmation on proper row form, some questioned Walleye’s input claiming he was trying to drum up business rather than see us go injury free.

    Moleskin:  It will be interesting to see if Team F3 Uptown ever decides to keep up with the Joneses by incorporating boulders or concrete blocks into an Audubon workout.  Until then, we can only assume they are not capable of such things and will leave the heavy lifting to those of us north of Claiborne Ave.

    Thanks for letting me lead.

    Tool