F3 New Orleans

Category: New Orleans

  • Fire Mountain

    The skies decided to open up in the middle of the night before the workout, which somehow always seems to always happen before YHC is scheduled to Q.  The flooded conditions at the AO required some audibles and detours to get through the workout, but we made it through (somewhat) unscathed.  After a quick disclaimer, we moseyed over to the 9th hole tee box for a warmup (all in cadence): SSH x25, IW x25, LSS x20, Mountain climbers x25, Merkins x10.

    We then zig-zagged through the water to the field with the soccer goal for four corners.  We did a different workout at each corner with a sprint through the mud in between:

    • Squat jumps x25
    • Lunges x20
    • Monkey humpers x15
    • Burpees x10

    Mosey from there to the Fly and circle up at the base of the Mountain:  Hello Dolly x25 (IC), hold it, 90, 45, 6 in., 45, 90, Rosalitas x25 (IC).  After a ten count, we did 11s on the two sides of the Mountain, starting with 1 wide merkin on the near side and 10 diamond merks on the far side.  We all got hit bad by fire ants during 11s.  Need to remember to avoid the Moutain next time it rains.

    Short on time, we headed back to the invisible flag for the court, name-o-rama, and prayer.

  • Out and Back Again

    The Weather: Hot and Humid.  Typical Summer day.  News guy said 88% humidity.  I can’t wait for fall.

    The Disclaimer: I remembered this time.

    The Thing: YHC looking to a half marathon this winter (if you’re interested – let me know!), so its time to start getting some mileage on these old legs.  We’ll do the traditional out-and-back: 6 min run, 30 sec sprint, 30 sec recovery, repeat until done. Follow the Bayou St John route.

    The Close: YHC seems to be getting older, or at least his back is.  So trying to take it easy on the burpees.  Instead, seal the deal with an elbow plank.  Side Effects reminded us to ACTIVATE THE GLUTES

    The COT: Close with a prayer, remembering Kim Chi friend, Tool’s family and son Brady, and all of those starting school.  YHC asks for grace to use the gift of today wisely and in service of our family, our friends, and our God.

  • Pump You Up

    YHC stepped out the front door to find a very soggy front yard.  I walked to Pontiff and found an even soggier Playground.  The track had about 2 inches of standing water, Tool had to plant the flag outside of the normal plant zone, there was rolling white water coming down the slight incline, and an ominous humming sound in the distance…THE PUMPS ARE ON!  YHC has been waiting for this day.  I missed the only other Pumped Up workout (which just happened to be Marlin’s VQ).  For those of you unfamiliar with Pontiff Playground and Jeff Parish Flood Control, the playground was turned into a reservoir after Katrina.  When it rains hard in the neighborhood, excess water is pumped into the playground, right by the rock pile.  The Playground has a levee around it, so in theory it could hold a few acres of foot deep water.

    A special disclaimer was given regarding moving waters and we were off to explore the damage.

    The Thang

    On the way to the rock pile we were met by Target’s ownern (the dog, not the store) as she had seen the devastation ahead and turned around.  She gave us a second disclaimer.  We took her kind warning under consideration, ignored it, and charged forward with even more excitement.  I opted to circle up in the grassy area opposite the pump after considering warming up right next to it.

    Warm-Up (All IC): SSH x 30, IW x 25; J-Lo from on High x 20; DQ x 15; Twist x 10; GM x 10

    Grab one of the partially submerged rocks and Indian Run to the Hill.

    Jacob’s Descending Ladder:  We all know where a descending ladder goes.  Run over the hill con roca and do 10 shoulder presses, back over the hill con roca and do 7 burpees.  Continue always doing 10 shoulder presses on the far side and descending the burpees to one on the near side.

    Continue exploring the condition of the park as we continue around the track.  Indian walk – all pax walk while one man runs from back of the line to the front.  We broke out into an all out jog once we got closer to the baseball bleachers.

    Modified Chili Pepper – All IC: Right Leg Bulgarian Split Lunge Squat x 12; Decline Merkin x 6; Left Leg Bulgarian Split Lunge Squat x 12; Incline Merkin x 6; RLBSLS x 9; LLBSLS x 9; DM x 6; IM x 6; RLBSLS x 6; DM x 6; LLBSLS x 6; IM x 6

    Walk to the Blue Playground (at least that’s what my daughter calls it).

    Murphish Tiny Sets –  Partner up.  3 exercises in each set:  5 pull-ups, 10 Rock Squats, 15 Bench Presses.  We cycled through 2 sets.

    Jog with the Rocks until we hit the track again on the west side.  Commence Indian Walk to the Rock Pile.  Return the rocks and head back to the flag.

    Time for a 2 minute elbow plank and COT.

    Moleskin

    • T-claps to Kim-Chi for Larry Birding on Jacob’s Ladder…actually T-claps to all 5 of you for Larry Birding at Jacob’s Ladder.
    • YHC had some issues with the Chili Pepper, which prompted some of the PAX to request their money back.  Checks are in the mail.
    • Bogey and I are looking for a couple of people to join us in a Dealer’s Choice Multi-Q coming to Pontiff soon.
    • We need badges for anyone that has worked out at Pontiff with the Pumps On.
    • The Plank at the end was inspired by the Uptown Plank-off last week.  We must not let them get stronger than us.  Tool estimates 6 minutes will win you second place at the next NOTC event.

     

     

  • Mixing the Purple Gatorade

    Ten tenacious F3 vets arrived in the City Park gloom for post-vacation Side Effects beat down.  I hope to run the fitness test every time I Q but too many people are vacationing or fartsacking.  Maybe next round.

    The Thang:
    Mosey to the Track
    SSH (IC) x30

    Mosey to Middle of Straight Away
    Pair-up and run 100 meters apart
    Burpee 11’s, meeting partner in middle of straight away after each set (i.e. start 100m apart both partners perform 11 burpees, then run toward each other and slap hands Waterboy-style, run back, perform 10 burpees, run to partner, run back, etc. to 1 burpee)
    Plank for 6
    Dying cockroach (IC) x35
    Flutter kicks (IC) x35

    Walk to 25m from 100m Starting Line
    Prisoner Squat 11’s with partners starting 50m apart
    Plank for 6
    20 count
    Dr. W’s (IC) x15
    Superman (IC) x10
    LBC (IC) x35

    Lunge 11’s with partners again 50m apart

    Mosey to the Foundry
    1 Cycle through stations 30 sec work and 15 rest b/t stations
    Pull-ups
    Dips
    Merkins
    Pull-ups/low rows
    Merkin Bulldogs (Derkins pushing backwards into a crouching position)
    Plank
    LBC’s

    Mosey to the Flag
    Al Gore for 60sec

    Mumble Chatter:
    “Please no Al Gore” – Kimchi after round of Burpee 11’s
    “Hawg is probably barefoot doing Yoga at the Peristyle with the ladies” – as we mosey back to the flag, “Yeah he likes to be in touch with the earth”
    “We had a team manager for our high school football team that always had a purple arm and everyone got mono” – OSHA

    Announcements
    Northshore Night Run tonight
    Bring gloves for Foundry Workout on Wednesday – cinder blocks in-store

    Shout-Outs
    Family with multiple health issues and baby on the way (Kimchi)
    People looking for jobs
    Peace in our country and world
    Those suffering from cancer
    Tool’s family
    Other requests that YHC may have forgotten here, but the Good Lord heard

  • “This is my rock. There are many like it, but this one is mine.”

    The usual suspects moseyed in just as the disclaimer was given.

    Warm up: SSHs x 25; Windmills x25; Twist Pivot x25 (with FracSac looking like a wannabe backup dancer); IW x25; Merkins x15; Arm circles x15 FWD/BWD

    The Workout: Inspired from P90x3 workout. Starts with telling the PAX to pick a rock that is 12lbs or less, and in this case less was more. All workouts were performed with so called rock.

    Press Jacks x 20; Atlas Twist x10 from right foot to above left shoulder and x10 from left foot to above right shoulder; March and Reach x15; Wide Squat Reach x25; Arc press w/ Balance x10 balancing on right foot and then on the left while brining the rock from right to left shoulder; Channeled my inner Hawg and used some yoga move in this workout by performing Crescent Chair Press x20 alternating from chair pose to crescent pose; Around the World x20 in a wide squat moving the rock in a circular motion from left to the right and then right t the left. All were done in a three round circuit with 30 sec rest in-between each round.

    After the first round some of the PAX had to go and switch out their rock due to exhaustion from a heavy rock.  Then performed LBC x30 with rock; Flutter Kicks with lifting rock above x20; American Hammer with rock x10. The rockets were returned and finished with announcements/prayer.

  • No Frills, Just Sweat…

    Pre-Thang: Twelve men trickled into the birdcage and promptly took off at 05:30 after the disclaimer and 10 quick Burpees.

    The Thang: Mosey around to golf club house and over to the lawn by the bandstand for a warmup COP: SSH x 25, Imp. Walker x 25, Hillbilly x 25, Peter Parker x 25, Mtn Climber x 25, Parker Peter x 25 and Plank Jack x 25. All in cadence w/ 10 Burpees OYO thrown in the middle.

    Mosey over to the lights: Lunge to first light, Bear Crawl to next, Lunge to next, Crab Crawl to next and plank up.

    Indian Run to the western edge of the park on the fresh new asphalt and gather at the exercise station forming 4 groups. Group 1 = Merkins, Group 2 = Dips, Group 3 = Pull Ups, Group 4 = Burpees x 10, for the count, while the others did AMRAP. Rotate through the cycle x 2.

    Mosey down the cart path back toward the flag w/ a pit stop for Mary: LBC x 52, Russian Twist x 15, Hello Dolly x 25, Real Freddie x 25, Plank Walk x 20. All in cadence.

    Head back to the flag for a Plank-Off to finish off the morning. Hold your plank as long as possible and start w/ LBC’s if you fall out of your plank. (Not sure many pax followed this instruction…)

    COT w/ shout out by YHC

    TClaps to the PAX for grinding through another nasty morning.

    TClaps to Jingle Vader and El Wire for holding on tight during the Plank-Off, but no one could handle Mr. Abs of Steel, RY, who killed it w/ a 3 minute plank! Nice Work!

    Welcome Back Kotter/Bagasse, who took off most of the summer. Good to see you out there!

    Good Times!
    Roots

  • The H8 Debuts

    YHC arrived this morning to Amnesty complaining about his soreness from Monday and self-proclaiming BS for his own Q.  I knew at this point that we couldn’t mess around this morning.  I can’t have him self-proclaiming BS for his own Q and mocking mine.  Best to try and keep him out of breath so he can’t talk.

    There was an open date on the Q sheet for this morning.  It was my intention to take it, but I didn’t want to proclaim it, for fear Tool would not show up.  I had a special double dose of his favorite exercise planned.  Unfortunately, he either caught wind of my plans or was DR.

    Gave the disclaimer as Cowbell rolled in with flag #2 to make us 6 strong.  To celebrate 8/4/2016 and my obsessive compulsion for numbers and multiples…

    The Thang

    Warm-up COP (all IC):  SSH x 16; IW x 16; Peter Parker x 16; Squats x 16; DQ x 16; Mountain Climbers x 16

    1st Dose of Quadriphilia:  Line up on levee and run down and back up always facing the lake.  AMRAP for 4 minutes.

    Mosey to the foot of canal for the debut of the h8.  Run south along the east side of canal to the top of the levee, cross the street, bear crawl across median and continue running south down the west side of canal, run back across the median at the bottom of the levee and north up the levee on the east side of canal.  Bear crawl across the median again at the top and head north down the levee on the west side of canal.  Run across the median when you get to the bottom, arriving back at the starting point.  At the starting point you do a descending burp and merk pyramid starting with 8 burpees (burpee with 8 merkins, burpee with 7 merkins, burpee with 6 merkins, etc.).

    The route was basically a figure 8 on Canal with bear crawls during the portion on the top of the levee and a descending burp and merk after you finish each 8.  We did AMRAP in roughly 25 minutes.  With each lap, the burp and merk pyramid started with a lower number.  In OSHA’s absence, Amnesty suggested running across the street before starting the bear crawl.

    After the h8 we headed back up the levee for the 2nd dose of Quadriphilia.  The Pax were excited.  Everyone loves that exercise.

    That took us to the end of the workout and we moseyed back to the flag through the swamp that is Okwata.

    Moleskin

    I think the h8 has potential as an Okwata PT test.  AMRAP in 40 minutes one morning and then measure ourselves again a few months later.  The Burp and Merk Pyramid is a good way to keep count of your laps.  I think 7 in 40 minutes is a good goal.  I was disappointed that Kim-Chi didn’t splash this morning.  I’ve always wanted someone to splash during one of my Qs, but I am obviously not there yet.  Kim-Chi had potential after his late night ice cream gorging, but the workout was not quite hard enough.

     

     

  • Short One Q – Fear not Cantore

    Boogie and I arrived a good 15 minutes early to watch the silent light show in the sky.  The tomatoes for the other 5:30 “boot camp” rolled in and rolled out.  Evidently tomatoes fear “heat lightning”.    According to this Link “heat lightning” is a term only used in the south.   Walleye rolled in and mumbled about the abundant “heat lightning” in the sky.   FrackSac rounded out the PAX as we waited for the Q.  As noted in the title the Q did not show.  Why did our Q not show? We do not know?  Was it fear of the “heat lightning”? Shorty, you should not fear lightning as it almost always strikes tall objects not shorty ones.

    Fearlessly Boogie took the lead and we all gave the disclaimer

    SSH x 25
    Monkey Humps x 25
    Arm Circles 2 x 15
    Imperial Walkers x 25
    Peter Parkers x 25
    +10 burpees for fun

    Walleye took over and we moseyed to the nearest Gym

    Cycle 1
    Pullups for 30 seconds
    Dips
    Hanging knee lifts
    Box jumps

    Cycle 2
    Burpees x 10
    Rows
    Decline Pushups
    Lunges

    FrackSack jumped in and lead us down Route 66 with box jumps and gifted us
    10 burpees at the end.

    YHC’s brief tour
    We moseyed to the baseball field
    Animals on parade – bears, ducks, crabs, bears

    Time for Mary – we took turns leading

    LBC x 20
    Flutter x 20
    Russian Twists x 20
    Hello Dolly x 20
    Pretzel Crunch x 10 each leg
    Box cutters x 10
    Boogies (not sure what to call them – seated one leg lift) x 10 each leg
    Plank-o-rama 30 sec high plank, right plank, left plank and high plank, super man

    COT – Bogey lead the prayer.

  • Men Among Fartsackers – 610 Stomp #50

    Hundreds of people converged on City Park this am to sharpen their bodies and minds by running through the scenic oak tree lined roads, utilizing the great outdoors gyms, and taking advantage of the pro-grade practice track. The only problem was only two of those individuals were F3 gloomers. So as 5:30 rolled around, Cowbell and I shrugged our shoulders, waiting for someone, anyone, to roll in hot but no dice. So we were off in a steady mosey for a 30 minute run along the Bayou St. John route with plans to finish off the morning with speed work on the track. YHC informed Cowbell he’d be skipping the burpees due to a tweaked calf coupled with the impromptu neighborhood beer slurping 9 hours earlier. Moseyed down the bayou and turned around at Orleans which made for roughly a 3 mile run. T-claps to Cowbell for keeping YHC company and keeping me from whiskey dicking more than I did. Once back at the track, we were hoping for enough time for four laps but only managed three. Lap #1: 50yd walk, 50 yd sprint x4. Laps#2&3: 100yd walk, 100yd sprint x2. Time was ticking so back to the flag for the obligatory 10 burpee finale. COT included a prayer for Cowbell’s grandparents and YHC’s son.

    YHC apologizes to the PAX (aka Cowbell) for showing up only running on 6.5 cylinders instead of the usual 8. Despite the somewhat mediocre posting this am, we still avoided a case of the fartsack that seemed to plague dozens of other F3 men throughout New Orleans.

    Tool

    P.S. T-claps to HVAC who was out there running solo on the track. He plans on making it to The Uptowner on Friday.

  • Don’t Bring Me Down

    With our scheduled Q Tinkles still on the mend, YHC decided to repeat most of Saturday’s workout.

    A brief disclaimer then we moseyed to the lights for the first COP:

    SSH x20, MC X20, IW x15, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x20

    After the warm-up we lined up at the wooden stakes for a burpee light run:

    One burpee at the first light, two burpees at the second, etc. then we finished with five back at the stakes for a total of 20.

    Water break then another COP:

    Plank MC x20, Squats x20, Plank PP x20, Squat Jumps x10, Lunge Climbers x10

    Another round of burpees at the lights (20) then another water break. T-Claps to El Wire for setting the pace during both rounds (under 4 minutes).

    At the benches by the pond:

    RLSU x25, Dips x20,  LLSU x25, Declining Parker Peter x15, Derkins x8, Right Leg-up x10, Left Leg-Up x10

    Back for another COP:

    LBC x25, Dolly Ups x16, Putins x20, Flutter Kicks x15, Dying Cockroach x20, Real Freddie Ms x20.

    Back to the Benches:

    Bulgarian Split Lunge L x12, Incline Merkin Left Leg Up x12, BSLR x12, IMRLU x12

    Finally, a three minute plank-o-rama at the flag:

    Plank Walk x10, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

    Count off, Name-o-rama including the longest naming session for the FNG Bruce (Jender Catamount Kardashian is still available for the next FNG) then an extremely short prayer.

    Thanks for the good work. No time for stretching and yoga today…