F3 New Orleans

Category: New Orleans

  • Around the Fly

    Leading my VeryfirstQ enabled me to get out to Audubon earlier than ever before – approximately 05:20. My Weather Channel app indicates that the humidity was higher than the temperature – 87% vs. 81°, which is hard to believe, because it sure felt hot.

    We warmed up in place:

    40 x side straddle hops

    30 x low slow squats

    20 x mountain climbers

    Then we moseyed – around the track, across Magazine Street, past the entrance to the Zoo, over the train tracks, along the road next to the river, and up to the top of an unnamed hill. A PAX wondered aloud what the tallest peak in New Orleans was – the answer is Monkey Hill, which isn’t much higher than the bump we stood atop.

    We started with a burpee, then traversed down the hill and back: 1st time we bear crawled 2nd time we crab walked 3rd time we ran down and felt-the-Bern back up, the number of burpees increasing with each trek. Rinse/repeat.

    Then we moseyed along the levee, behind the baseball complex to a barricade with 4 stanchions. We broke into 4 groups – one per post. The first group sprinted a ways down the levee and back while the other 3 worked. Then the next, and then the 3rd, and then the 4th. Then each group rotated and did it again.

    Exercises:

    Post #1: merkins

    Post #2: 360° lunges

    Post #3: incline merkins

    Post #4: mountain climbers

    Mosey. We ran to the labyrinth and focused on abs:

    20 x LBCs

    20 x Hello Dollys

    15 x Russian Twists

    20 x Penguins

    Planked for a bit, then moseyed on home for COT – Numberama / Nameorama / Prayer.

    Glad to get my first Q under my belt. It won’t be my last.

  • We never quit, just ran out of time

    Thanks to all the Pax for posting to one of our first really hot workouts of the Summer season.

    Themed workout with several quotes revolving around “Don’t Quit”

    The first of many quotes was from the late Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”

    COP: Warm-Up

    Arm Circles 15x each way

    Imperial Walker x20

    Side Straddle Hop x20

    Plank 1:00 minute

    COP: Museum:

    Burpees x45 – while partner bunny hops up the stairs

    Dips x 60– while partner bunny hops up the stairs

    Squats x 60 – partner bunny hop up the stairs

    Mosey with a break to Zombie Walker the final 50 yards to the foundry

    COP: Foundry: 

    Normal circuit with with the additional of a climb up a 45 degree pole.  It works better when the pole is dry.  It was wet this morning and led to more slipping than climbing.

    After another awesome quote from a random guy I found on Google who is pretty good… we did the Partner Carry.  FNG got his name from rockin this one. He is now Frack Sack.

    COP: Mucho Chesto

    Headed to the boat dock or some Mucho Chesto while our partner planked and waiting.

    Then back to the museum for our final quote and then a backwards bear crawl up the side steps.

    We finished with Mary… and threw 5 burpees in to celebrate that Pax figured our the theme.

     

     

  • NOLA 3rd F at Casino Building

    The launch of the NOLA 3rd F:

    We will be reading and discussing the book: How God Makes Men on approximately a monthly basis.  T-claps to Amnesty for suggesting this 3rd F and Hawgcycle for taking the initiative to find the book and getting YHC to commit to taking the first Q.  10 Burpees for whoever said we should do it at 6:00am pre-beatdown on Saturday though.

    3rd F Disclaimer: I am not a pastor, priest or prophet.  I can only read the Bible as you do, draw logical conclusions and applications and have faith in God to fill in my gaps in understanding.

    As a prequel to the first chapter YHC and the PAX discussed God’s providence.  Was God asleep on August 29, 2005 or September 11, 2001? Whether you believe God actively causes all events on earth, that He passively allows man to do evil, and/or that the evil is all do to the deterioration of the earth after man’s sin, we all agree that God is actively involved in the events of the day and individual man bears responsibility for his actions, whether good or evil.  Romans 8:28 is very clear, “And we know that God causes all things to work together for good to those who love God, to those who are called according to His purpose.”

    Does God work everything to the good of all?  What is the criteria set on the people for whom God works events for good?  Those who love God and are called according to his purpose and verse 29 gives an idea of what the lives of those people look like: “conformed to the image of Christ.”

    We will see God’s providence play out in the lives of each of the men we study in this book: Abraham, Joseph, Moses, Gideon, David, Solomon, Nehemiah, Job, Peter, and Paul.  The circumstances for some of these men are the direct result of their good or evil actions (Abraham v David) and for others their circumstances are of no real fault of their own (Job and possibly Joseph).  Whatever the circumstance we can see the good that comes as a result of the events of their lives which should strengthen our faith as we endure events that we cannot explain or make no sense in our lifetime.

    JV mentioned, God has the perspective and understanding of a wise parent watching their child take shortsighted actions which the parent foresees will result in injury.  We are bound by limited understanding and our temporal nature while God is omniscient and eternal able to see and direct all the events to the good of His people.

  • D.O.N.T.S.K.I.P.L.E.G.D.A.Y.

    “You cannot build a great house on a weak foundation.” – Chinese proverb

    11 battle-ready men gathered around the flag in the Okwata gloom.  Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH.  I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat!  Whoever guesses gets a prize.. Anyway…

    DISCLAIMER

    The Thang

    What is this….? the fountain is on!  Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.

    COP #1: Word One (_ _ _ _)

    D uckwalk – OYO: over the levee and back
    O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
    N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
    T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)

    Mosey down the levee a bit and circle up.

    COP #2: Word Two (_ _ _ _)

    S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
    K ing of Hearts – OYO: Suicides up the levee while varying how you do them.  First set forward run, Second set backward run
    I mperial Walker Squats – 20 x IC
    P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds

    Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!!  His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!

    COP #3: Word Three (_ _ _ _ _ _)

    L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
    E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
    G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
    D  onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
    A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
    Y oga – One vinyasa due to time

    Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.

    Naked Man Moleskin

    Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader.  #CSAUP

    That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16.  Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!

  • Planks & Moguls

    Pre-Thang

    YHC had a late night at a soft opening of the Ponchatrain Hotel and didn’t get the BackBlast written until last minute.  That usually means burpees will be the beat down culprit.  So not a moment was spared after the disclaimer with a Slaughter Starter: start with 10, then 5, Nice of you to join us Yankee 10 more, 5 more for good measure.

    Warm-Up

    Mosey down the track to the back corner of the park for a COP:

    • IC: Seal Jacks x 30, Monkey Humps x 20, Imperial Walkers x 20, Arm Circles x 10 each direction

    The Thang

    Mosey back down the track to the lamp post alleyway and partner up.  One partner will run to the last lamp post, complete 5 burpees, run back to partner, and flapjack.  Other partner performs exercise while waiting.  Repeat 4 times until both partners have completed the following exercises:

    • Plank Walks, Plank Jacks, Moguls (plank to half burpee jump up on either side of legs), Hip Slaps

    Mosey over to the rotunda for a little Mary:

    • IC: LBCs x 40, Dying Cockroach x 30, Russian Twists x 20, Pickle Pounders x 10

    Mosey over to the pavilion and partner up again.  One partner does 10 Decline Merikans on the picnic table while the other goes Balls-to-Wall.  Pyramid down the merikan count to 5 and flapjacking until both partners complete.

    Mosey back to the lamp post alleyway.  Some mumble chatter occurred during the last rendezvous of planks about wanting to end of burpees.  So do 15 more burpees.

    Mosey back to flag.

    Name-O-Rama: 21 men decided not to Fartsack this AM.

    Shout Out:  Prayer requests go out to Mr. Awesome as he’s going through the adoption process.  All thanks to the Sky Q for helping us become better men.  Go out on this Hump Day with gratitude.

  • Feel the Bern

    8 men met in the Mid-City Gloom this morning.  Missing a few of the neighborhood regulars, but glad to see Shorty back from his Anniversary Vacation.  We can’t live everyday in paradise.  Growth happens in humidity and suck.

    The Thang

    Given the warm-ups Q’d by JV and Tool earlier in the week, I felt the need to show that my Arkansas education taught me to spell (at least some basic words); however, as you will learn later, it did not teach me to count that well.

    Warm-Up COP

    • Peter Parkers x 25 IC
    • Up Jacks (RL x 30 IC, LL x 30 IC)
    • LBC x 40 IC
    • Low Country Crab x 25 IC
    • – (aka Plank) x 80s
    • Up Downs x 10
    • Parker Peters x 25 IC
    • Superman x 80s

    Mosey to the Refinery and partner up for some Rocket Man – The true Rocket Man as taught to us by Yuengling is 45 seconds at 100% effort followed by 15 seconds of rest.  We modified this workout to do 40/20.

    Stations – each partner flap jacks before moving to next station.

    • Muscle-ups/Jump Pull-ups (YHC tried to demonstrate a Muscle-up.  Fail.)
    • Box Jumps
    • Pole Dancing (aka The Sloth when modified.)
    • Monkey Greeters – The idea was to face each other while hanging from the monkey bars and then alternate shaking hands with one another.  This proved difficult for all and modifications ensued.

    Mosey to the Foundry, and grab something to hang from.  Your not out until your arms are fully extended or you let go.  Once you are out, start doing burpees until the last man falls.  In honor of the close of the State Primary Season, I’m calling this the Bernie Sanders.  Named for the man that refused to drop out.  T-claps to Cowbell for being the last man standing  hanging.  #FeelTheBern

    Northshore Jack Webb – 2:1 Ratio x 10.  #FeelTheBurn.  #Progressive.  YHC praised Bubba’s Alabama education, as he quickly figured out the number of Air Presses required if the ratio is 2:1.  Then YHC’s Arkansas education got in the way as he flubbed the count after 3.  Arkansas, 49th in Education, #1 in my heart.

    Another round of Bernie.  This time do x-fit push-ups once you are out.  T-claps to Cowbell for defending his title and becoming our presumptive nominee.  What are we nominating him for?  Not sure.

    Mosey to the area near the old tee box for some Mary:  Flutter Kicks x 15 IC; Slow Freddies x 10 IC.

    That’s enough Mary.  More Jack Webb NS style.  We made it to 9 before time ran out.  #RoomToGrow.

    Mosey down Roosevelt Mall back to the flag.  No matter how many times I run down Roosevelt Mall it will always be longer than I think.

    COT

    Romans 3:21-26

    Naked Man Moleskin

    Some ideas don’t work.  Cowbell is a failure, but he’s still better than the rest of us.  Shorty has the Q tomorrow and he better be lying about the Jack Webbs.  Glad I wrote most of this last night – arms are shaking.  The irony of this workout is that we didn’t actually do any pull-ups.

     

  • Tuesday AM sweat-fest

    Tuesday morning, time for the 610 Stomp.  A balmy 78 degrees with what must be nearly 100% humidity – a great day for a morning run.  After mulling it over for nearly 20 seconds, we decide we’ll do the 30 minute run and hit the track for some sprint work.  After the disclaimer, 6 PAX head off down the Bayou St John path.

    In what is becoming an alarmingly regular occurrence, Hawg came barreling in hot, hopped out of his car and joined the group in stride.

    30 minute out-and-back through the morning gloom.  6 minute run, 10 burpees, walk for 30 seconds or so.  Repeat x4, which returned us to the City Park track (which had a pretty hefty crowd this am).

    • Lap 1: 50 sprint, 50 recovery mosey x4
    • Lap 2: 100 sprint, 100 recovery mosey x2
    • Lap 3: 50 sprint, 50 recovery mosey x4

    Mosey back to the flag to seal the deal with 10 burpees.  Q noticed it was merely 6:14, so we re-sealed the deal with LBC x26, which brought us to 6:15.  Q further noticed that his shirt, shorts, shoes, socks were soaked through.  Glorious high humidity mornings.

    Closed with shoutouts to keep in our prayers:

    • Close friend of KimChi diagnosed with an aggressive stage 4 cancer
    • Amnesty’s nephew battling addiction
    • Colleague of JV killed by gunfire in Houston
    • Tool, Tool’s family and his son Brady

    Close with St Ignatius Prayer for Generosity.

    Thanks for a great morning workout!

  • Rock City Crater Fest

    Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:

    M – Mountain Climber x20 IC
    O – One Legged Burpees x5R x5L OYO
    N – Nolan Ryan x10R x10L IC
    D – Dancing Chilcutt x20 IC
    A – Air Sqaured x20 IC
    Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)

    Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:

    Shoulder Press IC x20, x15, x10
    Curl IC x20, x15, x10
    Row IC x20, x15, x15
    Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)

    Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.

    Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
    There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
    Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
    Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)

    Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:

    Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
    Flutter Kicks IC x25
    Rock Crunch Press IC x10

    Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.

    Thanks for letting me lead.

    Tool

  • In Thanksgiving for Our M’s

    Today is YHC’s 22nd anniversary: yep, on June 4, 1994, JV was made eternally happy. To help PAX remember that date (and also lest YHC ever forget), YHC drilled that date and anniversary into their heads (and arms and legs and cores).

    So in honour of 6-4-1-9-9-4, a set of 33 burpees: first 6, then 4, then mosey to the Great Lawn for another 1, then 9 more, then 9 more, and then finally 4 more. Mosey to football field (that’s now a baseball field):

    A round of Marriage, to emphasise 6-4-9-4 or 22 years:
    Merkins 22 xIC
    Austin Ass-Kickers 9+4 xIC
    Ranger Merkins 6+4 xIC (note to self: great for upper back)
    Russian Twists 22 xIC
    Iron Hulk (merkins and air presses in ratio 1:4): 1 to 10 for merks (4 to 40 for APs)
    Alternating Shoulder Taps 22 xIC
    Groiners (merkin, then thrust feet to outside of arms): 6+4 xIC
    E— Er… (couldn’t think) but Every Girl loves Diamond … Merkins: 6+4 xIC

    Drilling 6-4-9-4 takes practice. So after a nice 22-count pause:
    60 yards of Bear Crawls, then 9 LBCs, then 40 yards of Crab Walk, then 4 Dying Cockroaches.
    60 yards of Duck Walks, then 9 LBCs, then 40 yards of Frog Hops, then 4 Dying Coackroaches.

    To remind the PAX that every marriage has its ups and down and lots of time just running around, a celebration for YHC’s 22 years of marriage. After a mosey down Roosevelt Mall (where Hawg found us) to the beginning of the benches:
    Mosey to first bench for 1 incline merkin, then mosey back for 1 derkin;
    Mosey to second bench for 2 incline merks, then mosey back for 2 derkins;
    Etc., Etc. to sixth bench and back
    Then it was supposed to be one finally short mosey to the first bench and back for one final set of incline and decline merkins–for a total of 22 incline merkins and 22 derkins. But TClaps to Rudy and Radar who moseyed to the 7th bench for their last circle. After all, they weren’t celebrating their 22nd today.

    After a mosey back to the Great Lawn, time for a short round of Mary to celebrate our marriages:
    Wife Pleasers with shoulders off the ground: 6+4 xIC (TClaps to Side Effects who just wanted to keep on going and going and going)
    Hello Dolly: 22 xIC
    Rosalita: 22 xIC
    Wife Pleasers with shoulders on ground: 9+4 xIC

    Mosey back to the Flag for Namorama and prayer in thanksgiving for our wives. YHC, Jingle Vader

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots