F3 New Orleans

Category: New Orleans

  • 610 Stomp #40

    “The only place Success comes before Work is in the dictionary.” – Vince Lombardi

    Seven (one more to come later on) legendary men gathered in the gloom for the 610 Stomp.  I wanted to continue the trend of sprint work with this one, so YHC took a page out of the coach’s playbook and brought back some football drills/sprints.  No explaining required with this Pax, all seasoned veterans here….but first, still need the..

    DISCLAIMER

    The Thang

    Usual 30 minutes out & back on the bayou w/ Burpees OYO every 6 minutes.  Mumble chatter btw SFx, Griswold, Rudy, Hawg & YHC about the remains of Boogaloo weekend (looks like someone got married on the bayou), Summer Camps, and the upcoming GO Ruck…

    SIDE BAR:
    All NOLA Pax will be #Ruckin on 11/11/16……don’t be this guy left out of the water:

    lonely animal penguin forever alone

    Anyway, back to the Stomp where the Pax finished up the bayou run, and headed over to the football field…ehh…I mean baseball diamond.  YHC thought there were gonna be 5 yd markers, but anyway… Pax lined up parallel to 2nd base and faced the foul line for some agility work (about 25 yards):

    COP #1:

    Pax performs the following exercise to the other side (25 yds):
    -High Knees
    -Butt Kicks
    -High Skips
    -Fast Skips……..”is that Tool running up???”
    -Low Shuffle (Right)…….”That might be him, but not sure?!?!”
    -Low Shuffle (Left)….”YES! What’s up, Tool!!” … just in time for the Gassers!
    -25 yd Gassers x 4 (Sprint to opposite side, back to start, then finish thru opposite side)
    -Recovery mosey around baseball fence
    -70 yd Gassers x 4
    -Recovery mosey around baseball fence, and back to the flag.

    Sealed the deal with 10 OYO x Burpees, and finished with COT, which included Nameorama, Shoutouts (see below), and Prayer.

    Shoutouts:

    5/25: NEW AO!!! Come join Amnesty in the gloom tomorrow (Wed) @ City Park (the 610 Stomp AO) to help get this one rolling.
    5/27: Greek Fest 5k / 1 miler
    11/11: GO Ruck (no excuses!)… comment or email F3NOLA or YHC if you’re interested!

  • Conscientious Shovel Flaggin’

    In NOLA our strength is incorporating bar hopping into 5K runs.  Our weakness is posting the shovel flag.  Looks like the winds of change may have started this morning as YHC received a text at 0448 from Shorty letting me know that the flag had posted at Rock City.  Shorty, unable to post himself due to a last minute flight to Houston took the time to drop off the flag on his way to the airport.  #TheExtraMile.  With a shovel flag marking the spot, 7 of us gathered together for some mumblechatter and a quick disclaimer.  We picked up 2 more after moseying to the rock pile for a warm-up COP

    The Thang

    Warm-up COP:  SSH IC x 30; Peter Parker IC x 30; Iron Cross x 20; IW IC x 30; J-Los IC x 20; Squats IC x 20.  The intention was to get the back and hips loose.  YHC was feeling good once Amnesty voiced his approval of the warm-up.  This is my new gold standard.  From here we grabbed a rock and moseyed around the tennis courts to the playground.

    Stations:  We partnered up at five different stations.  7 rock burpees was the count, everything else was AMRAP – Pull-ups, Swingset Merkins, Bench Press, Squats, Rock burpees.  This was the first time YHC had tried merkins with feet in a swing, it won’t be the last.

    We needed more pull-ups so we rotated through the pull ups two at a time until all pax had done another set.  While the two were doing pullups AMRAP, the rest of the pax did a set of 5 rock burpees for a total of 20.

    We grabbed the rocks and moseyed to the soccer field by the hill hell.

    Oso 100 – We did a modified Dora with bear crawl.  Partnered up.  One partner bear crawls 25 yards down and back while other partner does Squat Presses AMRAP, then flapjack.  Partners finish when the sum of Squat Presses equals 100.  I was surprised that there were no complaints about the q lining everyone up for bear crawls through the sticker grass, until I noticed everyone but YHC and Skull Crusher were wearing gloves.  Manliness or being unprepared – you decide.

    Grab our rocks and head to the hill hell for a Descending Jacob’s Ladder of Sorts:  7 burpees on one side of the hell, run over the hell con roca for 7 squats, run back con roca for 6 burpees and back over again con roca for 6 squats, continuing to descend the ladder.  T-claps to Marlin for pushing me hard.  We made it to 2 burpees before we had to call time and head back to the rock pile.  #Room4Growth.

    Horses to the Stable after dropping of the rocks.  COT with prayers for some of those in our community that are hurting.  Looking forward to the first Wednesday workout at the CP this week.

    Moleskin

    This was YHC’s first Southshore Q in a long time.  It was great to be back out there with the guys pushing ourselves to get better.  Fortunately we didn’t have any of the excrement issues the Skinny was having. #BeenThereDoneThat.

  • Down and Dirty at the Skinny

    Twelve men arrived in the gloom completely unprepared for the hazards that would await them at the Skinny.   After listening to Woop proudly explain the origin of his F3 name, the PAX took off counterclockwise down the jogging path.

    Stopping right in the middle of some stickers sharp as razor blades, we started with a quick warm-up COP:

    • SSHx30
    • IWx25
    • Plank Jacks x25
    • LSSx25

    Mosey from there to the row bars for two sets of:

    • Burpees x10
    • Rows x20
    • Lunges x30

    Captain Morgan somehow burpee’d himself right into a fresh landmine from one of our canine friends, leaving the rest of us to quickly ponder some potential new F3 names to memorialize the occasion.  Obviously inspired by the presence of “Tinkles” and “Woop” as part of today’s PAX, the naming suggestions were appropriately wholesome and sophisticated.

    From the row bars, we commenced an Indian Run and then pulled over for Wave of Merkins after about .5 miles.  We started at 1 merkin and worked our way up to 8 while holding plank in between. The PAX then continued the Indian Run all the way around the track with three more stops along the way:

    • At the benches by the fountain:
      • Dips x20
      • Side Step Up (l) x20
      • Side Step Up (r) x20
      • Incline Merkins x20
    • At the clearing behind hole 15:
      • Dying Cockroach x25
      • Hello Dolly x25
      • LBCs x25
      • Peter Parker x25
      • Flutter Kicks x25
    •  Past the pull-up bars:
      • Plank-o-rama, including 5x hip dips in cadence on each side

    Finally, we wrapped up with the count, name-o-rama, and prayer.

    -Mulligan

  • Serving Up Kim Chi

    Kim Chi began with his VQ disclaimer, and then moseyed to great lawn

    All IC
    22x Arm Circles
    22x Reverse Arm Circles
    20x Imperial Walker
    20x Side straddle hopps

    Moseyed to flower bed by sculpture garden

    10 x Box Jump straight into 10x Dips
    5x Box Jump straight into 5x Dips
    10 x Box Jump straight into 10x Dips
    10x Pistol squats each leg standing on platform with one leg off

    Mosey to Front of museum

    Merkins to Heaven
    Ascending merkins by step, beginning with one in first step (12 steps all together). Five burpees on platform between step 3 and 4.

    Mosey to Foundry for circuit-
    10x Pull-Ups is count while person at following stations:
    Dips, Shoulder Squats, LBCs, Pull-Up Holds

    Bubba took over Q.

    Indian Run around track where pax in back of line did 5 squats before running to the front of the line.

    After all PAX ran once to front, moseyed to a soccer field through mud and puddles.

    Pax partnered up.
    One partner held a squat while the other partner bear crawled for 40 yards, and then crab walked back. Switched.

    PAX long moseyed back to Great Lawn for quick Mary to end.

    All IC- no break.
    15x low dolly
    15x flutters
    10x rosita (high dolly)
    10x flutter
    10 second hold

    Recover- then 15 Putin to end

    Sprint to flag.

  • New Orleans East?

    A few brave PAX in a Clown Car made a wrong turn somewhere and ended up in Punta Cana in the Dominican Republic with their daffodils (and 28 other high school seniors and 26 other dads). Veni, vidi, post.

    YHC arrived late (I think after just 7 or 8 arm circles), so apologies if I missed anything more. Also, the following is only a vague approximation of our Beat Down.

    Anyway, at least as YHC recalls it, Heisenberg Q’d a warmup:
    the rest of 15 arm circles forward
    15 more backwards
    17 SSHs (can the man count?)
    21 mountain climbers (I ask again)

    It then started to rain, so that YHC couldn’t see. Heisenberg passed the Q on to Bogey, for a quick mosey around the bases (about 50 yards apart) from home to 3d then 2d to 1st (can’t tell you why that direction, ask him): at 3d base, 20 burpees; at 2nd base, 20 low slow squats (even though Q started with fast squats); at 1st base, 20 full on sit-ups; then back to home to catch some breath. Next, some Elevens: Merkins (10..9..8….1), then run half way across the plaza to Meriwethers (1..2..3….10), etc., etc.

    Mosey across bridge to benches around one of about 50 gazillion pools (not yet filled with daily young things who apparently think that cloth cannot be used in units of more than about six square inches per person), for Bogey’s third COP:
    20 Channing Tatems
    20 Dips
    20 Tatem Channings

    Mosey to the beach around a VB court for Heisenberg’s Animals on Parade: bear crawl along one side of VB court, bear crawl sideways to the other side, then crab walk back to another side. Lots of mumble chatter from YHC and others: remember this is in the soft sand, which multiplies the BeatDown by about a million-fold: palms don’t work and fists bury deep into the sand. Survive.

    YHC’s turn for the Q: mosey back over the bridge back to the big plaza for some Mary:
    10 Doctor Ws (of course)
    20 flutter kicks
    20 real Freddie Mercuries
    20 rosalitas
    20 Putins
    20 Hello Dollies
    20 penguins (or maybe something else)

    YHQ is sure he forgot something, but that’s the drift of it. Namorama, Intentions and COP.

  • Okwata Just Got Real

    Good things happened at Okwata on Thursday am. It started a bit earlier than usual when YHC and Shorty got out there at 5am to install the pull up bars on the picnic shelter that we had previously decided would suit our needs. Okwata is a great site but that is one of the only things it lacked to make an ideal AO…problem now solved. After a little drilling and zipping in some screws, we now have three solid pull up bars near the fountain. We were a bit worried the levee board police or NOPD might drive by and see the lights as we were working so we had a bogus sorry…”we were hired by the mayor’s office to install them as part of a citywide fitness initiative.” Luckily it didn’t come to that and hopefully they will remain up there for many workouts to come.

    Install was finished just in time to get our sweat on so after the disclaimer, our PAX of five moseyed the usual loop around the MG fountain with a some high knees and backpedaling thrown in for good measure. Circled up on the grass for a warmup COP:

    SSH x20IC, Windmill x20IC, Imperial Squat Walker x20IC, Peter Parker x20IC, Plank Jack X20IC

    Mosey to paved area on the seawall for a few rounds of progression exercises using the circular concrete planters:

    Round 1: Bear Crawl Suicides using the 5 planters. Start at the line in the concrete, bear crawl on right side to first planter, stand up, loop around and run/sprint back on left side. Rinse and repeat until all 5 planters have been conquered. (that last long stretch really had the sweat flowing)

    Round 2: Tuck Jump Suicides using the next 5 planters. Start at the line, run/sprint to back of first planter, complete 2 tuck jumps, run/sprint back. Rinses and repeat with untill all five planters are done, increasing tuck jump x2 each time (2,4,6,8,10=30 total)

    Mosey to next cluster of planters for:

    Round 3: Inclined Merkin progression using the 8 concrete planters. Start with 2, move to next one and increase by two each time. (2,4,6,8,10,12,14,16=72 total reps)

    Mosey to next cluster for:

    Round 4: Ledge Crunch (knee-ins?) using the 3 concrete planters. Start with 10, then 20, then 30. 60 total

    YHC wanted to hit the next cluster for dips but time was limited so a mosey across the street to backpedal the inclined stretch where Canal Blvd goes up the levee. Mosey on top of the levee and down to the picnic shelter to test out our new hardware. Split in two groups to do pull-ups (group 1) while group 2 run up levee to other side and back as the timer. Rinse and repeat with each PAX doing two rounds of each exercise.

    Mosey back up to the top of the levee with just enough time for some core work. Line up facing the lake to what would be a dealer’s choice round of Mary (this is out of Griswold’s playbook…thanks Griz) with each PAX choosing and leading an exercise.
    Douille – Dying Cockroach x20IC
    Rudy – Russian Twist x23IC (those last three were brutal)
    Shorty – three part leg crunch?? x10alt, x5R,x5L
    Tool – Plank Roll – alt R&L x20IC
    Surge – Aquaman x20IC

    Mosey back to flag for usual announcements and COT. It was a great morning to be outside making ourselves stronger. The picturesque scenery along with the breeze off the lake make Okwata a great AO. T-Claps to Douille for making the drive across town from the river to the lake….please let the other Uptowners know they don’t need a passport and the journey isn’t all that bad.

    Thanks for letting me lead.

    Tool

  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • VQ – Griswold on the Lake

    This was my first ever Q, so I showed up a few minutes early to make sure I wasn’t late and could plant the flag, etc. I had been out of the country for a couple weeks, so I was a little nervous about physically handling the workout, but whatever. I was the first one there, and I waited for a few minutes for people to arrive. 5:25 rolls around….. no one there. 5:28…… maybe people will roll in last second. 5:30……. still standing solo. Maybe I’m in the wrong location? I look around, check my bearings. Maybe it’s the wrong day/time? Double check my phone, and I see that it’s 5:30 on Thursday.

    By this point it’s 5:34, and I figure I’ll just go on a nice little jog and workout by myself. I start putting the flag back in the car thinking it’s not needed. Then a car pulls up, with someone inside that I don’t recognize. I ask him if he’s there for F3.

    His name is Ken (aka “Risky Business”). He’s relatively new to F3, and said he’s still wiped from the previous Saturday’s workout. So I figured I would modify everything and make it a little lighter on the workload. Mostly some easy running with some legs and some core.

    First, we cross over to the lakeside, turn left, and do a jog all the way until we hit a construction zone and can’t go any further. Just under a mile according to google maps. We stop, and begin the first exercise.

    We use the lightposts as a marker. Broad jumps to the first post. Bear crawl to the next. Lunge to the third. And inch worm to the fourth. This takes a good bit of time, the posts were much farther apart than I thought, and we take a short breather. Begin running back towards the cars.

    Get back to the flag, and do some core workouts. LBTs, Superman, LBCs, flutter kicks, windmills, and rowers. My first attempt at counting in rhythm was pretty sheisty. Then we finish with the roundup, we each gave some pretty heartfelt shout-outs. Risky Business took the prayer.

    All in all it was pretty enjoyable and memorable. Big love to Risky Business for showing up and making sure I wasn’t flying solo on my VQ.

    Griswold

  • CACL- Cardio arms core legs

    Nice post Jazz Fest soggy morning full of receding gloom.  Moderate amount of fartsacking today (Captain Morgan and others.)  Left us with a PAX of 9.  Good quorum for getting it done.  Good transitions kept the HR up and let us get 6 COP of 4 exercises each done.  Each set had one cardio, one arms, one core and one legs.  Seems like a good mix.

    Mosey to the grandstand

    COP 1-  SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.

    Mosey to the row bar past the puddles.

    COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20

    Indian run to lit spot near the curve on the right.

    COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20

    Indian run to the fountain

    COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,

    Indian run to the grassy area by the green on the left.

    COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10

    Indian Run to the Pull up bar

    COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20,  Lateral jumps x 20 sec,

    Indian run to the flag with some Hallelujah every other painted man on the track

    Countdown, name-o-rams, announcements, prayer and off to work

  • Donde Esta El Baño

    In the morning gloom, 8 men gathered at the flag.  Welcome back Funbags and Radar – great to see returning posts from our FNGs!  Small amounts of mumble chatter while we wait for any stragglers (good to see you Shorty!), then after the Disclaimer – off to the workout.

    COP1: Get the blood flowing at the usual spot.

    • SSH x25
    • 10 OYO Burpees
    • IW x25
    • PP x25
    • PJ x25

    Go find a friend.  Yes, we’ll mosey some.  So choose wisely.  Shorty chooses not to heed the advice.  Go Big or Go Home.

    COP2: Keep up the good feeling with some rounds of CRAP with our rock friend.

    • Curls
    • Rows
    • Al Gores (yes, its a bit of a reach , but YOU go find an exercise beginning with “A”)
    • Presses

    Each exercise: AMRAP for 60 seconds (with Al, just hold the squat with the rock out).  Run to the flagpole and back.  Repeat (second round was AMRAP for 30 seconds).  Flagpole and back, 5 Burpee OYO.

    Much mumble chatter around the naming choice for this exercise.  Said mumble chatter seemed to follow us around the rest of the morning.

    COP3: Off to the football fields for BLIMPS with our rocks.

    • Burpees 5x (no rock)
    • Lunges 10x (each leg, with rock)
    • Imperial Walkers 15x (each leg, modified to use the rock)
    • ‘Murkins 20x (one hand on rock, 10x each arm)
    • Plank Jacks 25x
    • Squats 30x (with rock)

    Advance down the field after each exercise, starting on one goal line ending at the end (about 20 yards after each, though the football field was not striped).

    #tclaps to Cowbell for properly guessing that once we reached the far end of the football field, we’d return the way we came – though we reversed.  SPMILB on the way back.

    Mosey back to the pile to return our friends

    COP4: Back where we started for Mary

    • Hallelujah Flutter Kicks x30
    • Real Freddy Mercury x20
    • Cockroach x20
    • Rotisserie Chicken (Rotating plank with a hold: normal plank, right plank, reverse plank, left plank, back to normal plank)

    Mosey back to flag.

    Count off, names, and intentions: great to hear that Amnesty’s boss is doing well; prayers for those suffering with cancer for Mav; prayers for YHC’s parents as they drive off to WI today.  Blessings for all of us to use the gift of today in ways to make our friends, family and Maker proud.