F3 New Orleans

Category: New Orleans

  • How Many Concrete Planters?

    6 PAX posted on a morning with a distinct scent of fartsacking in the air as track club participants from last night failed to show. But Rudy, Surge, and SOGO stood in the gap and made their presence known.

    And, we should all give serious TClaps to SOGO who has made four straight posts after being an FNG on Monday at Rock City. Is that a record??

    We also heard Tclaps in order for SFx professional f3 sign he brought last night. Well done!

    And, by the way, you know you are an F3 faithful when you phone auto-corrects your typing on unrelated words to “Derkin”.

    Enough mumble chatter, here’s…

    the thang

    After disclaimer, mosey around brightly lit-up fountain.

    Warm-Up COP

    All IC

    SSH x 35
    Windmill x 20
    Arm circle
    IW x 20

    Mosey down path towards levee near street

    20 – 10 Tabata
    3 sets of 20-10 Tabata. 20 seconds on one workout, 10 second rest, then 20 seconds on the other, 10 sec rest, and repeat for two more identical reps.

    First Set
    Plank jacks
    Seal jacks

    2nd Set
    High plank to elbow and back
    Stationary running

    3rd Set
    Mountain climbers
    Imperial squat walkers

    PAX moseyed down hill, with lunges mixed in.

    Gathered by concrete planters on lakefront. A rather lame attempt at a relay race followed. YHC needs to learn how to count concrete planters!

    1st Race

    2 teams of 3.

    Pax separate among concrete planters and did derkins while first guy ran, tagged, next guy, and other started running. Went down, and on way back men at planters did Russian twists. First race ended.

    2nd race

    Longer version of the first with hipslappers replacing twists.

    Moseyed to pull up bars.

    Johnny Cash Ring of Fire

    PAX held boat position while on pax did set of 10 pull-ups. Rotated.

    Pax finished with dolly/flutter routine (low dolly, flutters, then high rosita dolly) and half burpees (two legged mountain climbers).

    Prayer for Awesome and his family for their upcoming adoption proceeded, and an awesome sunrise (unrelated to Mr. Awesome) sent us on our way.

    After the COT, YHC did his best RY impression and attempted to EH 4 guys in the vicinity of the AO. Hopefully it bears fruit.

  • Clockwise, or Counter Clockwise?

    This is the second time writing this – bc it deleted when I tried to publish last time with all of my witty banter and commentary. So this one is a bit more bare bones.

    10 PAX in a relatively cool summer AM.
    Mosey to Soccer Field. COP1
    SSH X 25 Imp Walker Squats x 20, Monkey Humps x 15, LBCs x 25 (enter some witty comeback for JV who commented that Hawg always does 85 of these) and finally Merks x 20.

    Mosey to goalpost where we do Rocketman.
    4 stations. 10 burpees is the count. Other stations were squats, peekaboo pullups, and merks.
    Insert Some interesting commentary here from Seaman about why we Clockwise on the zoo side of Magazine and counter clockwise on the park side…and frankly I never noticed but his observation does seem to be true.

    Mosey to the Audubon statue. Decline Peter Parkers and Hip Slappers x 20 each.
    DORAS 300 Dying Cockroaches. Partner 1 does a .25 mile loop. Partner 2 does the dyin’roach until the pair hit 300.
    Back to the wall for one leg squats x 20 each leg.
    Then a DORA set again. Dips to 200. We had to modify to 150. After 30 dips I was hurting pretty bad so the modify was necessary. Partner 2 did the lap.

    Then we mosey’d past the tomatoes bootcamp for $$ and did some Mary in the Field.
    Here we did LbTwists x 25 (not 85), Ys Ts and Ws x 20 each, and then Vups x 25, and we finished with Hip Dippers x 10 each side.
    Then we hustled back to the FLAG for COT.
    We prayed for Law Enforcement, our city, our country, our state and Tinkles.

    Reminded everyone to make it to City park tonight for the Summer Series Race!

    See you tonight and then Friday in the Gloom!
    RY

  • Beachy Murph

    Six F3 veterans surfaced for the 1st portion of an F3 2-a-day in City Park, a light showing but understandable considering the fierce competition expected this evening.  Thinking it was a little late to improve “The World’s” long distance running for the CSUP this evening, YHC set his eyes on options for the next possible Uptown v the World (Murph or the bi-annual fitness test anyone???).  The fact that YHC is headed to the beach next week may have also been a factor.

    Disclaimer
    Lengthy discussion of the workout, thankfully with no demonstrations necessary.

    Modified Murph (OYO)
    Mosey to the Foundry (0.7 mile)
    100 Pull-ups (Low bar rows to modify)
    200 Merkins300 LBCs and/or Dying Cockroaches (sparing our legs for tonight)

    Extra credit OYO while waiting for the 6:
    Decline pike merkins or inverted shoulder presses
    Superman’s

    Entire PAX Extra Credit:
    2 minutes of planking including on left and right with arm raises
    Dr. W’s (IC) x 15
    Flutter Kicks (IC) x 15
    Uptown style stretching (3 minutes)

    Mosey to the Flag

    OSHA Safety Minute:
    Do not wear open toed shoes on Bourbon Street.  Allowing the “party gravy” to contact your bare skin may cause “Hepitoes.”

    Announcements:
    Discussion of the NOTC Event tonight

    Prayers
    Brady and entire Tool Family
    Unity in our Country
    Traveling mercies

  • 610 Stomp #48

    “Sometimes you win, sometimes you learn.” – Chinese proverb

    10 men gathered in the gloom this morning.  Great turnout!

    DISCLAIMER

    Tha Thang

    6 minute run, 1 minute burpees/walk/recover/etc.  Our destination was the highest point in NOLA, which Tool is the only one who knows it by name… we will call it Tool Mountain #hammertime. Pax stayed together for this one.  Got in two sets of burpees x 10 by the time we got to the start of the trail.  Once we had our six, we ventured into the forest… Cowbell was like:

    nailed it reaction excited amazed

    After running through 3 spider webs, we arrived at the base of Tool Mtn.  Pax partnered up…Pax #1 ran up the mtn.  Pax #2 did low slow squat jumps.  Flapjack one time due to time, and head back to civilization.  10 more burpees before our trek back to the flag.  Once back, held the COT which included the countoff, namorama, and prayer. Thanks for letting me lead.

    Naked Man Moleskin

    2-a-day tomorrow –  Part 1: Foundry/Birdcage @ 0530 hours;  Part 2: NOTC Race @ 1900 hours (a.k.a 7pm)

    GO Ruck is 11.11.16.   Signup today!

     

     

  • Getting in 9 holes the hard way

    In the spirit of 40 something year olds winning and finishing second in the Open, I had the privilege to lead a crowd of 30 and 40 somethings (no “Hate” and no “Respect” this morning.)  Also they have blocked off part of the running track at Audubon so we improvised.

    Started with a PAX of 10, RY showed up at the first to bring us to 11.

    Mosey to the Grandstand

    COP#1 SSH x 20, Mountain Climbers x20, Jump ups x 20, pool outs x 20 (done while standing pushing yourself up on a platform at chest height to resemble getting out of the pool)

    Mosey to the golf course where we “played 9” in a somewhat random order

    Hole 7- Sprint the length of the Par 3.  3 Burpees and 20 Merkins

    Hole 8- SSH the length of the Par 4. 4 Burpees and 20 Squat jumps

    Hole 9- Side step left x 10 then right x 10 and repeat for length of par 4.  4 Burpees and 20 Russian twists

    Indian Run to hole 10.  To celebrate our 5 under score we did 5 burpees.

    Hole 10- Indian Run to end of par 5. 5 Burpees, 10 Diamond Merkins, 10 staggered arm merkins (5 each arm)

    Hole 11- Sprint the length of the par 3. 3 Burpees, 20 lunges

    Hole 12- Bear crawl then mosey the Par 4. 4 Burpees 20 LBC’s.

    Hole 13- Backwards run the par 3. 3 Burpees, 20 Dips.

    Hole 18- Indian run the par 5. 5 burpees, 20 lateral jumps

    Hole 5- Sprint to the end of par 4. (El-Wire took the win).  4 Burpees and 20 Hello Dollys

    Mosey back to the missing flag.  Count off, Name-o-rama. FNG (he is an architect and Constanza was taken so he gets to be Vandalay even though that was in import-export business.) Prayer for understanding and friends in uniforms. Announcements and off for Coffee.  Yankee says we finished with 2.28 miles. (I had sore arms as well)

  • Rockin’ the Core

    On humid rock city Monday morning, 9 pax started their week right. After disclaimer, we moseyed to the pile…

    Warm-Up COP

    All IC

    SSH x 35
    Windmill x 20
    IW x 20
    Plank Jack x 20
    Peter Parker x 20;
    Parker Peter x 20;
    Nolan Ryan x 10 each side

    Pick one one-handed Rock and one medium “hold over your head” rock.

    Mosey to COP

    All IC

    Mountain climbers X 20
    Hot potato squat x 15
    Backwards Hike x 15
    Archer row x 10 each arm.

    Mountain climbers X 12
    Hot potato squat x 10
    Backwards Hike x 10
    Archer row x 10 each arm.

    Mosey to muddy field

    11s rock lunges
    Start with 1 burpee, lunge with rock overhead, and do 10 rock slams on other side of path. Continue equally 11.

    PAX almost completed 11. Broke off due to time and moseyed back to rock pile.

    Finished with 20 Rocky Twists IC.

    Sent rock home and moseyed to flag.

    PAX named FNG “SOGO”. Tclaps to Tool for EH, and Tclaps to SOGO for dropping over 50 lbs over last two years.

    Specific prayers offered for families in Baton Rouge, especially for conversion of people that may consider doing something evil.

  • Ledge-O-Rama, Ledge Love, Lots-O-Ledge,….

    Fourteen of New Orleans’ finest came out to City Park this am to strengthen our bodies and minds. The sun was up and so was the temp which meant we were in store for a sweaty morning. Right before launch, YHC informed the PAX that the workout would have less running and take it easy on the legs since we’ve had our share of two-legged exercise this past week and will the next. Disclaimer…then off in a mosey to the Great Lawn for a warmup.

    Pre-Thang:
    SSH x30 IC
    Arm Circles x30 IC
    Shoulder Taps x20 IC
    IPW x20 IC
    Sqaut Kicks x20 IC
    Reposition for Bear Crawl across the Great Lawn

    Mosey over the the Sculpture Garden ledge to start the Thang. YHC informed the PAX this would start the ledge-o-rama themed workout which would involved lots of concrete around the park.

    Ledge #1:
    Box Jumps w/step down x10
    Dips x20
    Inclined Merkins x30
    Rinse and repeat

    Mosey to the Museum for Ledge #2:
    Pair up for a few Dora (Dura??) circuits. Cumulative count with one PAX doing specified exercises while other PAX run to steps, bunny hops up each step and back to ledge. Keep a running count for:
    200 Hip Slappers
    100 Side Step Up w/Knee Up (50R, 50L)
    100 Dips

    Grab water and line up for Indian Run up and down Lelong Dr. Lots of cars and people so we opted for the sidewalk. Not the prettiest Indian Run but it worked. Once back, the IR turned straight to a mosey headed for the Big Lake ledge. Once there we lined up for a core focused COP. Ledge#3:
    Peter Parker Inclined Plank w/alt foot taps to top of ledge x20 IC (not official name for these??)
    Russian Twists x25 IC
    Hip Thruster-R x20 IC
    Peter Parker Inclined…. x20 IC
    Hip Thruster-L x20 IC
    It was sunny, hot, and lots of glare from the water so YHC forgot to introduce a round of Knee Drive Holds that were on the itinerary.

    Mosey back to water fountain, then to museum steps for a some more interaction with concrete. Round#4:
    Ascending Merkins, aka Tooth Fairy, aka Elevator???, aka Stairway to ???….
    Increasing Merkins on each step: x1,x2,x3….up to 11. Total count was 66 Inclined Merkins

    Mosey toward the flag with a pit stop at Popp’s Bandstand more masonry fun. We only had a minute of two left so YHC had to abbreviate this drill from five rounds to three. After explaining and being gullible enough to give a complete 3 burpee demonstration, YHC led the PAX into a quick Round#5:
    Jump up high ledge of bandstand, knock out 3 Burpees, run down other side and back to high ledge. Repeat twice with descending burpees then run to flag and plank.

    Announcements included reminder about NOTC Wed night race on 07/20 that we are sponsoring. Also, Wed am needs Q for Foundry workout. Reminder to hydrate before, during, and after workouts. T-claps to Bubba for getting those snazzy F3 business cards made. We’ll have some at the race on Wed as well as some of the morning workouts. Prayed for those travelings, YHC’s son, special intentions, along with and end to the violence and racial tensions throughout the nation and rest of the world.

    Good turnout for coffee afterwards with top notch service from our favorite waiter, Mike.

    Thanks for letting me lead this morning.

    Tool

  • The Real Uptowner

    Pre Thang: Twelve F3 vets met in the gloom for the inaugural “real uptowner”. It’s not that we’re snobs, there is just plenty for us to do so close to home. We welcome “the world” with open arms! After the disclaimer we were off on a few short moseys and lots of work…

    The Thang: Mosey right across the street to Touchdown Jesus for warmup: Imp. Walkers, Peter Parkers, Hillbillys, Parker Peters x 25 in cadence

    Mosey to the lawn behind the Admin Bldg.: LBC x 50, Merkin x 20, Putin x 25, Larry Craig x 20, Real Freddie x 25, Diamond Merkins x 10, Hello Dolly x 25, Stagger Left Merkin x 10, Flutter Kick x 25, Stagger Right Merkin x 10, Dying Cockroach x 25, Carolina Dry Docks x 10 all in cadence.

    Mosey over to the benches: Dips x 20, Forward Arm Circles on Left Foot x 20, Incline Merkin x 15, Arm Circles Right Foot x 20, Low SLow Dips x 20, Reverse Arm Circles Left Foot x 20, Derkins x 12, Reverse Arm Circles Right Foot x 20, Hip Slappers x 10 all in cadence.

    Short Mosey back to the flag for plank-o-rama: Regular, Left Side, Regular, Right Side, Regular, Southern Gent, Northern Aggressor, Elbows, Regular, Mission Impossible, Regular. Followed by LBC x 50 IC. Finished with a few minutes of stretching.

    COT w/ shoutout by YHC. Prayers up for victims of recent terrorism at home and worldwide and for those struggling with loss of loved ones.

    T-Claps to the PAX for making it through another nasty humid morning.

    Total mosey was less than 3/4 of a mile w/ plenty of pain in between and we didn’t even climb the mountain…

    Good Times!
    Roots

  • Morning Calling – How God Makes Men Chapter 1 (Pre-Blast)

    The Thang

    Bible study is scheduled for 0600 on July 16th at Morning Call in City Park.  We will be discussing the first chapter of the book How God Makes Men which studies the life of Abraham.  You can purchase the book here:  http://www.amazon.com/How-God-Makes-Men-Principles/dp/1601424620/ref=asap_bc?ie=UTF8

    Having the book is not mandatory to attending.  Feel free to come check out the discussion even if you haven’t read the chapter or bought the book. All are welcome, with or without preparation.  However, if you are interested, checkout the applicable chapters in Genesis Chapters 11 – 22.

    If that seems like a lot of Old Testament reading to you, check out the condensed version of the story in the New Testament: Hebrews 11:8-19.

    In discussing with JV he has some even condensered versions – “While Abraham trusts God, he continues to screw up sometimes in awfully spectacular ways, but God made a promise to him and there it is.  We’re all lucky suckers, thank God.”  Or to condense even more: “God blesses, we sin, yet he still forgives with more grace.”

    Abraham did make some spectacularly poor decisions…a bit surprising coming from the man referred to as the Father of our Faith.  Regardless of his mistakes we can learn a lot from the amount of trust He had in God.

    Chapter 1 of the book speaks of 3 tests God put to Abraham:

    • Will you believe God’s great promise for an invisible future or cling to the visible present? (related to God commanding Abraham to leave Ur and go to an unknown land.)
    • Will you trust God to do what seems impossible? (related to God’s promise of a son to Abraham in his old age.)
    • Are you willing to Give God the one thing you most want to keep? (Related to God commanding Abraham to sacrifice his only son.)

    One of the things that jumped out to me in this Chapter was the Author’s explanation of Bible Time .  He referenced the passage in 2 Peter 3:8 – “Dear friends, don’t let this one thing escape you: With the Lord one day is like a thousand years, and a thousand years like one day.”  Do you think this concept of Bible Time is applicable today?  Does it change the way we live? Have you ever had a calling that you expected in short order that was fulfilled in Bible Time?

    Lastly, take a moment to think about the parallels of exercising your faith and physical exercise.  How do you exercise your faith?  Does exercising your faith make it grow? Can your faith get weaker as you get older?  What would cause it to weaken?

    See you in the light,
    Hawg

  • Rock & Roll

    5 men met at the new Uptowner SF location near the Rock Pile.  YHC snuck up on Boges and JV from the Fire Department Service Road.  Bubba found that my idea about parking across the tracks and walking was not a good one.  The side street ends right around the area you would want to park.  The nearest parking location is to park at the end of Ridgewood Drive and walk from there, although the normal Pontiff Playground Parking provided a nice cool down walk back to the cars.  Enough about the parking.  I gave the disclaimer and reminded the pax that this is a water bottle friendly workout.

    The Thang

    Warm-up COP (All IC x 20):  SSH, IW, Torso Twists, LSS; Peter Parkers, Rotating Merkins, Seal Jacks, Hillbillies, Monkey Humpers, Parker Peters, Windmills, Ranger Merkins

    Grab a couple of rocks:  One man maker rock and one rock for showing good form.  Bubba selected 3 rocks for improved versatility.

    Bring Sally Up Bench Press – Max Reps during each Bridge.  * Bogey seemed extra excited about this one.  The man must love some Moby.  I didn’t realize it, but this stupid song is called “Flower.”  The man says “Bring Sally Up” 150 times, yet he’s going to name the song Flower.  Wasted 5 minutes of my life searching for the darn thing on Google Play.

    Mary: LBC IC x 85; Fartlek Freddie* IC x 25; Hello Dolly IC x 20 (that makes at least 495 LBCs between YHC, Kim-Chi, and JV over the last 2 days). *This was a regular Freddie Mercury, but I changed the tempo throughout.  Not sure if I’m feelin’ it.  I do like the alliteration though.

    Roxanne con roca – Squat on Roxanne, Overhead Press on Red Light.  I informed the PAX it would be wise to go with the good form rock here, but I was wrong.  This exercise calls for a man maker.  There was a little too much downtime in this one.  Maybe we should hold the rocks over our heads, or do calf raises during the downtime.

    Mary: LBT IC x 20; Putin IC x 20; Flutter Kicks IC x 20

    Flora 1 – 1.6 – 1 – 0.6:  Partner up.  This was originally intended to be a Flora 1-2-3, but that didn’t happen.  We also added a fourth set.

    • 100 Merkins – Partner 1 does 10 Merkins with feet on rock.  Partner 2 planks with feet on rock.  Flap Jack – some rocks are not suitable for feet.  Modifications were needed.
    • 120 LBCs – Partner 1 does 20 LBCs con roca.  Partner 2 holds feet 6 inches off ground with roca extended over chest.
    • 100 Squats – Partner 1 does 10 Squats con roca. Partner 2 holds a deep squat.
    • 60 curls – Partner 1 does 10 curls con roca.  Partner 2 holds la roca as if he was holding a dinner platter with elbows at 90 degrees.

    Time flies when you are standing still.  Great to see the continued growth at The Uptowner.  Maybe we have 6 next week?  YHC is on Q again.  After that, we need some guys to sign up.  Click here if you are a man.

    COT

    We finished with prayers of Thanksgiving for God’s blessings and mercy.  We also prayed for those affected by the tragedy in France.  Then we enjoyed some F2 with a nice long walk back to the cars.