F3 New Orleans

Category: New Orleans

  • 610 Stomp #44 – Fartlekin’

    5 fartlekers gathered for the weekly 610 Stomp.  Not only was Amnesty back from Hawaii and recovered from his hula accident, but he also orchestrated a subtle, yet successful EH on Splash, motivating Splash to make his way to the Roosevelt Mall this morning.  T-claps to the both of ya.  YHC gave a subtle disclaimer and it was time for…

    The Thang

    4.5 mile run with Fartleks to the the Jose Marti statue at Jeff Davis and Banks and then back along the other side of the bayou.  The Pax stayed together for this one.  We jogged at a conversational pace.  YHC would yell out random percentages to step up our pace to (e.g. 65%, 80% 100%, etc.).  We would run for a random length at that amount of effort.  We finished with a couple of minutes left to seal the deal: 8 burpees, 1 super slow merkin, 3 burpees, 1 super slow squat with a hold at the bottom, and finished with 2 burpees (although YHC lost count and did 3).

    Moleskin

    I’m a fan of the fartleks.  I am feeling this workout.  Looking forward to doing it again the next time I Q the stomp.  Not sure how I lost count going to 2.  Even I can usually count that far without issue.  I’m blaming the fartleks.

     

  • What happens in Hawaii stays in Hawaii

    YHC got the text last night from Amnesty that he threw out his hip doing the hula.  So the Pax was stuck with me again.  7 men gathered at a very soggy Pontiff Playground.  Rudy reminisced about Marlin’s Q when they worked out with the pumps on.  I gave the disclaimer, we hopped the puddle and moseyed to the rock pile

    The Thang

    Warm-up:  SSH IC x 40; DQ IC x 12; Peter Parker IC x 30; Lunges IC x 20; Superman IC x 20; LBC IC x 40; Superman IC x 20

    Pick a Rock – Go big or go home.

    COP:  Squat Thrusts IC x 15; RL Decline Merkins IC x 10; Rows IC x 15;  LL Decline Merkins x 12; Rows IC x 10, Squats IC x 15; Bench Press IC x 25

    Mosey about 100 yards and circle up for 10!  #crowdpleaser.  (Shoulder Presses, Squats, Sit-ups)

    Mosey to the Kaboom! for some Tabata Stations.  Assisted Pull-ups, Box Jumps, Bernies, Rock Burpees, Swerkins, Squat Presses, Squats – Repeato

    Mosey down the track to the flag.  We only had time to get in one Fence Chunkers.  Grab the rock and return it to the rock pile.

    Moleskin

    T-claps to the Pax today.  I tried to keep the pace quick, but I couldn’t shake them.  There’s something about carrying rocks around like cavemen that gets the week started right.  I wanted to incorporate more fence chunkers, but given the divots created by the one toss, it’s probably best we were short on time.  The Pax seemed very impressed by the duct tape I was sporting on my knee.  I think they envisioned that it was my caveman way of suturing a gash I had received doing something very manly.  Alas, it’s only my home remedy for a giant wart.

    COT

    Remember those in our community with family members going through treatments and doctor’s appointments today.

  • Too much chatter, gotta push harder

    14 Men and No Flag started our Wolfpack Mtn journey on a very humid Friday.
    Got a few comments about the size of my Weinke – so I had to remind the PAX its not the size of the Weinke that matters but rather how you use it.

    Lets get straight to business! Straight to the MTN for the start of the beatdown. I wanted to try and beat the record of laps on the MTN but alas we could only tie it.

    First COP at the bottom. SSH x 25, Imp Walker Squats x 20, Crab Touches x 25 (Hawg decided to show up at this point), and Merks x 20.
    Run up to the Top of the MTN using the stairs.

    Slow Merks, Slow Squats, Slow LBCs – that sucked – regroup and just do regular LBCS bc the slow LBC thing didn’t work, then finish with some Plank Walk all x 20

    Then we ran a lap on the MTN. Down the stairs across to the other stairwell and then up the stairs. 7 flights. An easy modify is to cut out some of the stairs. It keeps the pax together and each guy can push himself.

    Then another COP with V UPS, Pickle Pounders, Diamond Merks, and Peter Parkers x 20 At this point Shorty and Hawgcycle start their mumblechatter fest. I can’t tell if I am not working the pax hard enough or if Hawg and Shorty are just in a chatty mood.

    Then another lap.

    At the top we had another mini-Q school. Tinkles led SSH x 25, Ball Boy led LBC x 20, Eight-Six led flutter kicks, Quick Draw led Squats and Frac Sack led lunges. I can’t remember the counts. More mumblechatter from Hawg and Shorty.

    Then another lap.
    Then we did the TITO lounge by the pool special. For a 20 sec cool down.
    More mumble chatter – from Hawg and Shorty. I could never tell if the workout was too easy or if they were just messing with me. A few of the PAX assured me – that the workout was fine.
    At the top we did Staggered Merks-each position, Parker Peters, and Mat Jumps.

    Then we were out of time so we mosey’d down the MTN and back to the Flag for our COT.
    Thanks for letting me Q – I had a nice AM in the HUMIDITY!

    Peace. RY

  • The Thunder Rolls

    Nice turnout at the Mothership as storm clouds brewed above.  Several of the Pax started to wonder if the disclaimer covers lightning strikes.  I’m no lawyer, but the disclaimer seems airtight to me.  JV and YHC each planted a flag in the hardest, driest piece of ground on the gulf coast, I said the obligatory disclaimer, and we were off.

    The Thang

    Mosey to the great lawn for the warm-up.  Just slightly soggy.  SFx was wishing he was Q so he could lead burpees in the corner with the sprinklers.  He’s sick.  We moseyed to the other end for   SSH IC x 37; DQ IC x 13; Merkins IC x 17; Squats IC x 31;  Dying Cockroach IC x 37

    Mosey to the Refinery.  We circled up in the tall, seedy grass next to the equipment for Burpeefest. 1 minute = 12 burpees + whatever time is left for recovery.  5 sets.

    Next each man took a station at the refinery for a tabata-esque workout.  20 seconds all out followed by a 10 second recovery as you rotate to the next station – 17 stations: Pull-ups, Bernies, Pull-ups, Dips, Dips, Channing Tatums, Tatum Channings, low-bar pull ups, Squat thrust pull-ups, Box Jumps, Box Jumps, Pole Dancer, Pole Dancer, Squats, Squats, Rows, Muscle-ups.

    Mosey to the prison bars outside of the Tad.  Hop up on the ledge and grab some metal.  3 sets of calf raises IC:  Regular x 25, Toes In x 24, Toes Out x 25.

    The gate to the Tad was open so me moseyed by to check it out.  There was a security guard outside and the ramps were taped off with caution tape.  We are obviously not welcome anymore.  From there it was a disappointed mosey to the Track.  Along the way I led the Pax through some Marshlands.  Anyone that followed me gained some extra weight on their feet in mud and water. YHC is 2 for 2 this week.  Two Qs and I led the Pax through a marsh at both.

    We lined up for an Ark loader across the infield: Bear Crawl 50 yards, Winston Jameis 25 yards, Jameis Winston 25 yards, Burpee Broad Jump x 10, Duck Walk 25 yards

    Just a little bit of time left for a SFx 220 special.  SFx led this exercise the first time he Q’d.  Not sure if it has been done since.  #LongOverdue.  Partner one sprints half way around the track while Partner 2 jogs across the field to meet him, then switch.  Repeat.

    From there it was a long mosey back to the flags.  Surprisingly both flags were upright.

    NMM

    Great crowd today despite several of the regulars being out.  T-claps to Mav for squeezing as much of the workout in as he could before he had to head out to his son’s 8:00 baseball game.  T-claps to Radar for wearing a sweatshirt in June.  T-claps to Bubba and Douille for their Track Prowess.  T-claps to everyone for the Tabata workout at the refinery.  That went much smoother than I thought it would. I always enjoy the opportunity to lead at the Mothership.  Thanks for putting up with me.

     

  • Don’t Skip Your Q Day

    “The best leader is the one who has sense enough to pick good men to do what he wants done, and the self-restraint to keep from meddling with them while they do it.” -Theodore Roosevelt

    8 Okwata warriors gathered in the pre-dawn gloom.  At 0530 we rolled out with no meddling from our Q.

    The Thang

    The Fountain was on (thanks Mitch) so we had to warm-up in it’s mist.  We circled up in the muddy waters near the fountain for our Warm-up COP:  SSH IC x 30; Peter Parkers IC x 30; DQ IC x 15; Squats IC x 20

    From there we hit the nearby benches for a round of Tabata: Channing Tatums, Decline Merks, Tatum Channings, Incline Merks, Repeato.  Disclaimer: YHC may have called for two sets of Channing Tatums in the first round.  I get so confused with that dude’s name. 

    No sign of any late arrivers as we mosey through the muddy waters to the new pull-up bars installed by the city.  Thanks again to Mitch and his fitness initiatives.  The Pax had some recovery time as YHC struggled to divide 8 by 3.  I finally got it figured out and commenced the next exercise. One Partner does pull-ups while another is doing burpees on the other side of the levee.  The third partner runs from one station to the next and switches off.  We did 3 sets of whatever this is called.

    Mosey to the top of the levee and grab your six.  Not literally.  I just mean sit down.  6 MOM: LBCs IC x 40; Slow Scissors x IC x 10; LBT x 44; Putin IC x 15.  Recover and Quadriphilia (Always Facing the Lake run down the levee and back up, AMRAP in 4 minutes).

    Slide down the levee a little ways for some Merkins around the clock: 1200 IC x 10; 0300 IC x 8; 0600 IC x 6; 0900 IC x 8.

    Back on top of the levee for some Sungazing Squats IC x 20.  In honor of our Original Q we finished with some Yoga.  I think it was a sun salutation, or something close to it.

    Back to the flag for the COT and the naming of the FNGs.

     

     

     

  • Did you get a free bowl of soup with those shorts?

    19 turned out for a Thursday morning beatdown at MM. This is what transpired…

    COP: DQ’s, SSH, Freddie Mercuries, Box Cutters
    Trees: Tree to Tree alongside MM. Ascending Merkins at each tree. Alternate crawl/run between each
    Field: Jacob’s Ladder…WWII situp at mid-field, burpee at end. Begin at 1 and then ascend from there. Finish at start with 10 burpees.
    Track: 4 corners with quasi-suicide…Merkins, WWIIs, Jump Squats, Derkin. Once you arrive at next point, advance back to start and redux. Finish on 4th station
    Burpee shuffle and a few minutes of Mary

    NMS:
    YHC’s morning got off to a great start once he caught sight of TYA’s colorful (and one assumes clean-smelling) shorts. I don’t know if they were more apt for a Dead-concert, but they served as a nice diversion. TYA felt compelled to point out that he had purchased them off the bargain-rack – something we had already deduced upon first sight.

    We welcomed 3 FNG’s today (see above) and we look forward to their continued participation in F3. TYA was kind enough to introduce himself to them as the “resident wise-ass”…again, another factoid they simply would have observed themselves given a few minutes with the PAX.

    Lab Rat was on point today calling out many of the workouts YHC had planned right before they happened. YHC chalked that off to Lab Rat’s keen sense of perception, skills in abstract geometry, and YHC’s lack of originality.

    Reminder, Tuesday is bring as many new and existing PAX to the workout (there are 3 AO’s that day). Our goal is 60 although Bleeder suggested we should shoot for and even higher number.

    I had fun guys. Thanks for putting up with me this morning.

    Saab abides.

  • You Don’t Have to Spell it, Just Do It!

    Yes, the title of this workout sounds like something an Arkansas High School Football Coach might have said at some point in history.  I digress…

    A baker’s dozen (13) NOLA F3ers surfaced from the gloom and proved victorious in their first two battles of the day (alarm clock, then fighting for parking spots with the bootcamp ladies).  However, the true question was, could they be victorious in another Classic Foundry Workout!

    Disclaimer – I just pretend to be a professional

    Mosey to The Foundry

    Plank for 6
    The obligatory COP: Side Straddle Hops (IC) x 30 and Imperial Walkers (IC) x 30

    Partner-up for Cycle #1:
    Partner #1: Mosey on Festival Grounds Trail to the picnic pavilion and return, 1/2 mile (okay ….. 0.44 miles according to www.geodistance.com)
    Partner #2: As many cycles as you can of 5 pull-ups, 10 merkins, and 15 air squats until partner returns
    Obvious objective: Complete more cycles than your partner!
    Switch activities
    Plank for 6

    LBC’s (IC) x 30

    Partner Cycle #2:
    Same as the first, some partners modified low rows for pull-ups
    Plank for 6

    Bogey gave us 20 with only a couple of missed/repeated numbers

    Flutter Kicks (IC) x 30

    Partner Cycle #3:
    Partner #1: Mosey across field to The Black Fence and return, 3/20 mile (thank you geodistance)
    Partner #2: As many cycles as you can of 8 dips (parallel bar or bench) and 10 lunges
    Switch
    Plank for 6

    Extra Credit: AMRAP Partner Assisted Pull-ups

    Mosey to the Flag
    LBC’s to wait for 6
    5 Burpees b/c Cowbell said there was 5 seconds left (Truth be told when asked what time it was, he said “Wait a few seconds”)

    COT
    The usual announcements
    The henceforth obligatory OSHA Report: Drink plenty of fluids 8oz/hour and adjust up if your urine is yellow or darker, I believe the color orange may have been mentioned
    Prayer for the family of the 2 year old child in Orlando

    T-claps to: Ragin Cajun for posting the day after his first F3 workout, Cowbell for doing 25+ Pull-ups (although he has less distance to travel), and Bubba for doing burpees as he hurried to his car.

  • 3rd Annual F3 Golf Classic

    Mark your calendars for The 3rd Annual F3 Golf Classic, hosted by the Area 51 Pax at Olde Sycamore Golf Plantation on Friday, July 29th at 9:00 AM.

    TIME CHANGE

    7:30 AM Registration

    9:00 AM Start

    Proceeds

    The F3 Golf Classic is a great time to celebrate the great gift F3 has been to all of us.  This year, it is also an opportunity to give F3 away to other men, as all proceeds from the tournament will go to fund Leap Expansion efforts.

    Registration, sponsorship, and event details can be found at F3Golf.com.

    You will need a Pay Pal account to register as a foursome or a single.

  • Stomp #43 – Ain’t No Mountain High Enough

    Seven men posted in the gloom this morning to embark on a new journey into the heart of City Park.

    The Goal: Mix things up with a run to the Couturie Forest, weave a few trails, and make our way to the highest elevation in New Orleans, Laborde Mountain, aka Monkey Hill (a whopping 43 feet above sea level).

    The Itinerary: Get there (1.5 miles) by whatever method you choose (running/burpeeing/walking/bearcrawling) in 15 minutes, spend 15 minutes inside the forest with trail runs and COP, spend 15 minutes getting back. Total estimated distance of 3.5-4 miles.

    The Disclaimer: Paper mini-maps were distributed to give the PAX a visual of the route and hopefully avoid having the workout turn into a search party.

    The Trip There: Steady run/jog by all PAX. T-claps to Side Effects on being the pace car. T-claps to Shorty for the EH with Ragin Cajun and hanging with him for the run. PAX trickled up to the trail entrance, planked up to wait for the six. T-claps to Side Effects for burpees.

    The Journey Inside: Start running the trails which are well defined and lined with packed mulch, making for an optimum running surface. After a near wrong turn and a few cobwebs to YHC’s face, we hit the bottom of the mountain for a quick plank to let the PAX catch up, then ascended up the terraced incline to the peak aka Laborde Lookout. Caught our breath before a quick COP: 30 Knee-Ins on the benches (aka Ledge Crunches?) at top OYO, run to bottom of hill for 30 IPW, run back up for 30 more Knee-Ins (no room for Burpees plus the mesh decking at the top is not good for ground exercises). YHC was considering more for the COP but wanted to make sure the PAX had enough fuel in the tank to get back to the flag. Mosey down adjacent trail to the bottom, zig zag a ways to the entrance for another quick plank&wait. YHC then tried to drum up some inspiration for the PAX with a mountain climbing quote that he read via Google: “Getting to the top of the mountain is optional, getting down is mandatory”

    The Trip Back: Surprisingly, we were a minute or two ahead of schedule which meant a steady mosey back would allow the faster PAX to make a lagniappe loop around the track. T-claps to those who mustered up the energy to do so. Trickled back to the flag where we sealed the deal with 10 burpees.

    While this wasn’t the most intense workout in F3 history, YHC got the vibe that the PAX enjoyed the variation which still had the running and cardio theme of the Tuesday Stomp.

    COT included prayer for the victims in Orlando, safe travels for those on trips, and for those battling illnesses.

    A good morning was had by all.

    Tool

  • The Road to Omaha

    14 pax showed up in the humid june gloom. Is that a record for this AO??

    DISCLAIMER

    The PAX should have figured this one was coming…. slaughter starter! 10 Burpees OYO

    Mosey to rock pile

    COP #1 – WARM UP
    Hillbillies X 20
    Peter Parkers X 20
    Squats X 20
    Good Mornings X 20
    Mountain Climbers X 20

    Pick up a friend and mosey to big baseball field, the unlocked one.
    SUDDEN CHANGE- 5 Burpees OYO

    Because it is college baseball playoff season and just so happens to be YHC’s favorite sport, working out on a diamond made sense.

    break up into 4 even groups and go to each base.
    1st base- Bench Press with rock X 15
    2nd base- Row with rock X 15
    3rd base- lion king hold with rock X 15
    HOME- Squat to overhead press with rock X 15

    Go around the bases 3 times.

    Mosey to playground set.
    Half of PAX do 10 pull ups while other half do peoples chair holding rock. Switch.
    Rinse and repeat.

    Walk over to the track WITHOUT rocks, YHC wanted to see some speed.
    1 lap around stopping ever quarter for 10 merkins.

    Grab some ledge for calf work.
    Calf raises X 20
    Slow calf raises X 20

    Grab another ledge, or bench.
    Dips X 20
    LLSU X 15
    RLSU X 15

    Mosey to outfield
    COP #2 – MARY
    Russian Twist X 20
    Dying cockroach X 20
    Flutter Kicks X 20
    LBC X 20

    Return your friends and Sprint to flag.

    Count off, name o rama, announcements, intentions, and prayer.

    Great work today PAX and thanks for letting me lead.