F3 New Orleans

Category: New Orleans

  • Lundi Gras Menage a Trois

    Just the three of us.  For a cold winter-y workout.

    I dove out of the car at 5:31.  Douille has been on my case to move that alarm clock up to 515 instead of 517.   3 weeks in a row – getting to the AO 1 min late.  This time I’m the Q so it kind of sucked.

    Who has the Q?  I do! of course but nothing clever or fancy for this one.  After a long day of parades on Sunday – Bacchus, Thoth, Okeanos, Mid City  – I was up in the gloom to burn some toxins from my body.

    We started with a 1/4 mi mosey for a standard COP.  I told you – nothing fancy here just a traditional F3 post.  Originality will have to wait for Wednesday.

    SSH, Imperial Walkers, Merkins, Mountain Climbers, Squats x 25

    Then we mosey’d 1/4 mi to the row bars.  Rows OYO, Inclined Merks OYO, and the 30 step ups set the pace.  Since we were 3 this was perfect.    **Note to self – 30 step ups take longer than 20 rows.

    Then we mosey’d again.  Here we did Douille’s Sprint Training.  Run 3 of the arrows on the track and on the 3rd arrow sprint to the next arrow.  We did that 6 times.  I needed a rest after 6 so we circled up.

    We did Side Lunges x 20, Squats x 20, Peter Parkers x 20, Iron Cross x 20, Leg Raises x 20

    Then we mosey’d to the benches.  At the benches we did –  Sideways step ups x 20 left**this was significantly harder than I thought it would be! , dips x 20, sideways step ups x 20 *right, hip slappers x 20.

    Short 1/4 mi mosey to the golf course spot for some MARY.

    Here we did LBT, LBC, Flutter, Pushthroughs, Parker Peters, Plank Jacks, and Penguins x 20.

    Then we long mosey’d to the pull up bars.

    AT the PULLUP bars we did the Nip/Tuck special.  PIMPS.

    Pull ups x 10, Imps x 15, Merks x 20, Plank Jacks x 25, Squats x 30.

    Big push to get us to the virtual flag.  There was a lonely sad clown running that we decided was our mark to chase down.  The 3 of us sprinted to catch SAD CLOWN.  Mission Accomplished by all 3.

    Mulligan kind of quit early (just sayin’ – Im wathcing 😉 )

    After that we circled up for the COT and ended this quiet workout.

    Tclaps to Douille and Mulligan for showing up for me – so I wasn’t alone.

     

     

     

     

  • Two will do

    I thought Monday was lonely, but then there was this morning. Thanks, Tool, for not making me a PAX o’ one.
    A cool, crisp morning with not a single other person in sight. A ghost town in City Park, not a single car passed us along the Bayou. A steady if sluggish slog to Canal and back. Thanks, Tool, for holding back and hanging with a Q who’s slower than molasses. Running sux, so that’s why I do it. Tool did way more Burpees than the Q: about 20 to 1.
    But, hey, it’s Mardi Gras. Pass a good time.

  • Lonely Lundi Gras

    So where is everybody, and who’s our Q today?
    Don’t know; maybe, we’ll all have to pitch in.
    What time is it?
    Don’t know; lemme get a phone.
    Isn’t JV’s Q?
    What!!?? Oh yeah.

    With a bit of confusion, and confirming he is not a professional trainer, your Q led off with no prior plan. So…

    Some stretches IC: 20x SSH, 20x lunges, 20x IW and 20x Don Quixote.
    Find our friends to mosey midfield for first COP: 20x overhead press, 20x extensions from right toe to above left shoulder (Shorty’s got a good name, but I can’t remember it), 20x dead lifts, 20x extensions from left toe to right sky, 20x calf lifts.
    With some mumblechatter, we mosey to a wall for NO REST. People’s chair for about a minute (no watch); then seated for overhead lifts x20IC; then seated for curls x20IC; then another rest in people’s chair for about another minute.
    Shaking out the legs, we mosey to some picnic benches for a quick set of plank variations in IC: 20x inclined Merkins, 20x Channing Tatums (what Mr. Awesome calls right leg stepups), 10x derkins, 20x Tatum Channings (you got it, what Mr. Awesome calls left leg stepups), 20x dips.
    Mosey back to midfield for lineup for lunges to fence and back: the fence kept moving farther away (about 60 lunges to reach).
    Dead legs by the end. So time for some Mary IC. Bench press x20, flutter kicks x20, bench press x20, LBC x20, bench press x20, Putins x20, bench press x20.
    Return our friends to their weekly rest for another week while we mosey a bit quick to Ole Glory for namorama, intentions and prayer.

  • 610 Stomp #24 – Bridge Bonanza

    Four brave souls gathered this morning for the usual Tuesday fix.  We were greeted with 70 deg temp along with a slight bit of breeze and mugginess.  With a fartsacking from the scheduled Q, YHC stepped in and ran something new by the crew:  A run on the usual 4.5+/- mile Moss St. route with a stop at every bridge and red light to do 5 burpees.  After a poem of some sort by Jingle Vader followed by the disclaimer, we were off and soon greeted by Side Effects who was only able to join us for the first part of the workout…t-claps for still posting.  The bridges and red lights were evenly scattered along the route making for 15 stops or 75 Burpees (w/o modifying).  That capped off with 10 more burpees for lagniappe made for a sweaty morning.  YHC managed to get tangled up in a lucky dog landmine somewhere near Banks St. but fortunately the injury (an smell) was not serious enough to hamper the completion of the mission.  While the bridge/red light stops made for a cool variation, the jury is still out on whether or not it made for a better workout.  It did take longer so a shorter route may be needed if this is used in the future.  JV closed us out with the prayer.  A good morning was had by all.

    Tool

  • Super Gloom

    Pre-Thang

    The fog was so bad this morning you could barely see where your feet were landing with each step.  This was a super gloom kind of a morning right out of a horror film.  After a weekend of parades and over indulging, YHC set out feeling a bit hazy like a Monday normally is.

    Warm-Up

    Mosey over to the soccer goal frame: 10 burpee count, peak-a-boos, plank jacks, hillbillies

    The Thang

    Mosey over to the fly for some Mary on the river.  As we reached the top of the levee, fog got thicker and the cool breeze from the river brought a little more life to YHC.

    • IC: Box Cutters x 20, Plank Walks x 20, LBTs x 30, Penguins x 20, Dying Cockroach x 20

    Mosey over the giant ant hill by the soccer fields for some 6’s.  Run up and over hill for 5 Merikans.  Run back over hill for 1 Squat.  Repeat count down the Merikans and up the Squats always keeping total equal to 6.

    Mosey over to the Birdcage entrance for IC Step Ups x 20 and Hip Slaps x 20.

    Mosey back to the soccer goal frame to repeat warm-up.

    Mosey back to the flag to end with a plank-o-rama.

    Name-O-Rama: 7 men showed up in the super gloom this AM.  All appeared a bit weary from the parades all weekend, but we all finished strong to kick off the week.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We give thanks for the ability to wake up this morning after a hard weekend of parade going.  We ask for safety and kindness to all those around us as we go into the final weekend of Carnival.

  • Can we get a new rock??

    Hawg and I worked a secretive deal last night, which put me in line to Q today.  YHC had no problem coming up with a workout since the AO is one of my favorites.  A fresh face for the Pax showed up today, not so fresh for Cowbell & YHC… Starky (FNG) is one of our Ole Miss buddies. Tclaps for posting today Starky, and Tclaps Cowbell for the EH.   Anyway, let’s get to it… but first…

    DISCLAIMER

    Mosey over to the rock pile and circle up.

    COP #1 – IC: Warmup

    • 20 x SSH
    • 10 x Good Mornings
    • 10 x Windmills
    • 20 x Peter Parkers

    Pax selects their friend for the next 30 minutes.  Normally we try to get the heaviest rock possible and throw them around to show our manliness, but YHC stressed the importance of going with a rock about 5-10 pounds.. reactions from some of the Pax:

    Heisenberg & Side Effects:

    Justino eye roll the rock eyeroll bitch please

    Starky, Rudy, Marlin, Snoball:

    no nope jay z nah hova

    Jingle Vader & Cowbell:

    eye roll huh jack mcbrayer hmm confused

    Did they listen? We will find out shortly… Quick mosey to a grass patch in left field.

    COP #2 – IC:  Part One

    • 30 x Rock Jacks (I don’t think they listened to my advice)
    • 30 x Rock Twist (15 each side)
    • 20 x Rock Marches

    Pax after Part One:

    Drake-and-josh

    Mosey back to the rock pile to show mercy for the Pax.. 80% picked another rock.  The other 20% planked up, then it was off to another grass patch by the rock pile.

    COP #3 – IC:  Part Two

    • 20 x High Knees….. w/ a rock
    • 30 x Rock Squat Reaches
    • 10 x Rock Lunge Jumps

    Mosey back to left field.

    COP #4 – IC:  Part Three

    • 20 x Rock Hops
    • 30 x Rock Knee Curls (15 each leg)

    Mosey across to right field to another well-lit grass patch.

    COP #5 – IC:  Part Four

    • 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
    • 10 x Rock Chairs
    • Rock Low Squats Progression: Pax perform various moves that YHC calls out while still squatting

    Mosey to the first base dugout and circle up for the last time:

    COP #6 – IC: Upper Body Circuit (3 rounds)

    • 10 x Rock Bench Press
    • 5 x Merkins

    Quickly move to each exercise.  YHC couldn’t speak and get the cadence correct.. apologies.  Anyway, it was a burner… once done, mosey over to the playground and partner up for some pull-ups.

    Set #1 – OYO: Pull ups & 6MOM

    • Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
      • 20 x Flutter Kicks
      • 20 x LBC’s

    Mosey back to the rock pile to drop off our friends… then it was back to the flag.  Once again, the Pax destroyed this workout today!  So with 2 minutes left, time for some yoga.

    COP #7 – OYO: Sun Salutations (3 rounds)

    Finally, it was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer.

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • Back To The Mountain

    Pre- Thang: It’s been a while since YHC had the Q at Wolfpack Mountain.  It was nice to be there on this clear cool morning to get better.  At 5:30, nine of us hit the road…

    The Thang:  Mosey out and around on St. Charles, then straight to the mountain with a pit stop at the bike rack for Plank Jacks x 25 IC.  Over to the first incline and lunge up the ramp. Run all the way up OYO stopping at the front side to perform the “previously marked” exercise… It went like this:  Burpees x 7, Imperial Walkers x 14, SSH x 21, Merkins x 28, Squats x 35, LBCs x 42 and plank up at the top. Six minutes of Mary followed: Hello Dolly x 20, Real Freddie x 25, Flutter Kicks x 30, High Dolly x 25, Russian Twist x 12, LBCs x 42 all in cadence.

    On the way down we stopped at each station and did a repeat, then planked up at the bike rack.  Finally, a quick mosey to the benches:  Dips x 20, Step ups x 15, Derkins x 11, Step ups x 15 all in cadence.

    Mosey back to the flag for COT.  Thanks to Hawg for taking over at this point, as YHC had to bail out early once again for work.

    It was a pleasure, as always, to start the day with this group of men.  Thank you.

    Good Times!

    Roots

     

     

  • Animal Parade

    “To be is to do.” – Immanuel Kant

    A mere 48º F in NOLA, but the breeze off the lake made it truly gloomy.  In fact, the Pax was caught on camera at the start:

    Justino wind windy mary poppins

    Seven men from F3NOLA and one man from F3Hickory made up the valiant Pax at Okwata. #Tclaps to Taz for posting today.  After watching Hotty Toddy grab Cowbell from flying away, it was time to get started..but first…

    DISCLAIMER

    The Thang:

    Quick mosey around the Mardi Gras Fountain and circle up in front.

    COP #1 (IC): Warmup

    • 20 x Sky Jacks
    • 20 x Wide Arm High Knees
    • 20 x Low Slow Squat Jumps
    • 20 x Imperial Walkers
    • Shoulder Tap Progression (Right x 10, Left x 10, R/Pushup/L/Pushup x 10)

    Mosey towards Canal Blvd and line up at the corner for a Levee Animal Parade…it is Carnival Time!!

    Parade of Animals (OYO):

    • Start by running up the sidewalk, then transform to the Q-selected-animal across the crest of the levee, and run back down the other sidewalk and back to the start. Repeato x 4. Animal choices included:
      • Lap 1: Bear Crawl (I think Taz thought I said Beast Crawl) #respect
      • Lap 2: Jameis Winston (a.k.a. Crab Walk)
      • Lap 3: Duck Walk
      • Lap 4: Frog Jumps
    • Plank up for six

    Taz at Lap 1:

    the incredibles disney pixar disney pixar gtkm

    Legs were toast, so YHC couldn’t leave out the upper body… Circle up at a near by grass patch.

    COP #2 (IC): Jack Webbs

    • A merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10.

    Time to mosey.. over to the wave splashing lakefront for some more leg work

    COP #3 (IC): Lunge Progression

    • 15 x Alt. Front Lunges
    • 15 x Alt. Front Lunges w/ Jump Squat
    • 10 x Chair (Low Narrow Squat Hold) – to – Alt. Back Lunge Holds… #Namaste

    Noodle leg mosey over to the ring-o-benches, put due to NOLA being -2 ft below sea level, there was a lake at each bench.. so change-up mosey over to the covered pavilion.

    COP #4 (IC): All about dem Dips

    • 25 x Dips
    • 10 x Incline Merkins
    • 15 x Dips
    • 10 x Derkins
    • 10 x Low Slow Dips

    Time was of the essence, so Indian Run back to the flag… 3 minutes left.. circle up

    COP #5 (IC): 3MOM

    • 20 x Flutter Kicks
    • 20 x Hello Dolly w/ Leg Lift
    • 20 x Alt. Heel Taps (done from seated position, legs extended on ground, and hands on ground in front of you six.. on count, lift and tap your heel on ground by your six, and back to extended position… repeato other leg)

    We ended with the C-O-T, which included the Name-O-Rama, Shout-Outs, & Prayer.  Tclaps to the Pax for pushing through this one. Tclaps to Taz for posting today… may need to make a trip to Hickory, NC for some Bear Crawl School.

  • Let’s Play Some Monopoly!

    “If it doesn’t challenge you, it doesn’t change you.”

    Nine pax gathered on this relatively warm January Monday morning at Rock City to get their week started the right way!

    DISCLAIMER

    Let’s Mosey… oh wait…

    SLAUGHTER STARTER- 10 Burpees OYO

    Ok, now we can go: mosey to rock pile.

    COP #1: Warm Up
    • 20 x SSH
    • 20 x Air Squats
    • 20 x Merkins
    • 20 x Jumping Lunges
    • 20 x Peter Parkers

    Pick up your best friend for a little morning stroll.

    Mosey to outfield of the baseball diamond.

    COP #2: Move Dem Rocks
    • 20 x Bench Press
    • 20 x Row
    • 15 x Squat Jumps
    REPEAT

    Mosey to playground set.

    WOD: Monopoly (Thanks to Shorty for the clever name)
    Cash In: 15 Pull Ups
    Complete two laps around the track stopping every 100 meters for:
    • 5 Burpees
    • 10 Squat to Overhead w/ rock

    15 Pull Ups after first lap

    Don’t forget your friend!

    Cash Out: 15 Pull Ups

    I looked around after and the entire PAX was like


    #tclaps

    Mosey back to outfield.

    COP #3: Mary
    • 1 min elbow plank
    • 20 x Superman
    • 30 x Russian Twists
    • 20 x LBC
    • 15 x V-Ups

    Mosey to drop off friend, he is tired!!

    Sprint to the Flag.

    Name-O-Rama, Shout Outs, Prayer

    Excellent post guys!