F3 New Orleans

Category: New Orleans

  • 3..2..1..Launch of Okwata!

    “To get through the hardest journey, we need to only take one step at a time, but we must keep on stepping.” -Chinese Proverb

    Nine Pax gathered today to help launch Okwata on this relatively warm, breeze-less gloom.  Everyone of us except Hawg found the side parking lot by the Mardi Gras Fountain… he was just about to pass it up until:

    car kid toy like a boss parallel park

    #smooth  Once 0530 hit, YHC was ready to start the workout, but first…. DISCLAIMER

    The Thang:

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

    COP #1 (IC): Warmup

    • 20 x SSH
    • 20 x Imp. Walkers
    • 20 x Plank Shoulder Taps
    • 10 x Shoulder Tap Merkins

    Mosey up the colossal levee and to the right towards Canal Blvd.  Head down the levee and line up for some Jacob’s Ladder.

    • Jacob’s Ladder: Seven times up the levee, with an increasing number of burpees at the top each trip up.

    This is tough! Tclaps to the Pax.  We walked to Canal Blvd on the top of the levee, then a mosey to the lake and lined up facing Lake Pontchartrain (f.k.a. Okwata).

    • 500 meter swim

    I’m joking! (well only half joking)… the Pax was like:

    what tom cruise confused wut huh

    We actually did some squat work:

    COP #2 (IC): Leg Burn

    • 30 x Low Slow Squats
    • 15 x Low Squat Hops
    • 10 x Low Squat – to – Plank

    We then noodle-leg moseyed across the street to the under-construction playground.  OSHA pointed out the safety concerns with the black hole in the ground. After we filed our JSA with OSHA, we circled up for some time with Mary:

    COP #3: 6+MOM

    • 20 x Flutter Kicks
    • 15 x Hello Dolly
    • 20 x LBC’s
    • Plank Work: 30 sec holds on each
      • Low Plank
      • Side Plank – Boat – Side Plank Pulses x10 (All Right, then All Left)
      • Superman –Superman w/Lat. Pulls –Superman w/Side Arm Raises – Rocketman

    After the core work, YHC noticed the eight benches circling the playground-to-be, so I had to do this.

    COP #4: Bear Crawl Clock

    One member of the Pax was sent to each Bench (since we had 9 in the Pax, Hotty Toddy had to share with me #youngerbrotherproblems) and performed an exercise called out by the Q.  After each exercise, the Pax bear crawls clockwise to the next bench and gets ready for the next exercise.  Exercises included (all IC):

    • 20 x Dips
    • 15 x RLSU
    • 15 x Incline Merkin
    • 15 x LLSU
    • 10 x Decline Merkin
    • 10 x Low Slow Dips
    • 10 x Hip Slappers

    Pax caught their breath so we could Indian run back to the flag… 2 minutes left… lets do some calf work around the flag:

    COP #5: Agility

    • 20 x Calf Raises
    • 20 x Foot Jacks (SSH w/ no arms)
    • 10 x Right leg Calf Raises
    • 8 x Right leg hops
    • 10 x Left leg Calf Raises
    • 8 x Left leg hops

    We ended with the C-O-T which included the Name-O-Rama, Shout-Outs, & Prayer.  Tclaps to the Pax for helping Okwata get started!

     

  • Pourin’ on the PAX

    6 PAX posted in the pourin’ gloom.

    Began with splashing puddle mosey to museum and back to peristyle to warm up.

    In peristyle:

    SSH x 20

    IW x 20;

    Peter Parker x 15;

    PlankJack x 15;

    Parker Peter x 15;

    Arm Circle x 40 one-way and then 40 the other way.

    20 IW Squats.

    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Mosey back out into rain in great lawn

    Bear Crawl Ring of Fire (2 rounds with 10 merkins).

    Black Jack across great lawn side line to sideline. Burpees on one side, squats on other. Made about halfway through.

    Next was Four Corners of great lawn – 2 rounds with 10 of the following respective corners: dollys, flutters, Russian twists, and LBCs.

    After four corners, headed out of rain under peristyle for two rounds of “Bring Sally Up”, first merkin style and then squat style. The merkin Sally up was a beat down.

    Ended with Russian twists and dollys before mosey to flag.

  • Changes then Pace, Repeat

    “Look at those cavemen go, It’s the freakiest show” – David Bowie

    Yes, it was a freak show with 5 guys hurling themselves around the track while temps dropped to the mid 30s…disclaimer reads rain or shine but none today just cold and of course pain.

    Pre-Thang

    Mosey to the bandstand for a COP. Lights out near the lake so YHC selected a some-what dry area out front. Best to stay away when dark (where are you statue man?):

    SSH x20, IWx20, LSSx20

    Thang:

    Mosey to the track – sudden change 10 burpees

    Indian Run to row bars – two groups 10 burpees, 15 rows

    Indian Run to well lit area down the track – sudden change 10 burpees (What’s that David Bowie song?)

    Indian Run to fountain: Dips x20, RLSU x20, LLSU x20, Derks x10

    Indian Run to pull up bars – three groups – 10 pull-ups, 15 high-bar dips, 10 burpees

    Indian Run to well lit golf path for mary: Flutter x20, Hello Dolly x20, LBC x20

    Indian Run to monkey bars – three groups – 10 side arm pull ups, 20 lunges, 10 burpees

    Indian Run to the place where a flag once stood – sudden change 10 burpees to finish

    After 60 burpees and probably the fastest time around the track, YHC called it with a few minutes to spare.

    Count off, Name-o-rama, short prayer then time for much needed warmth.  Good times…

     

     

     

     

  • 610 Stomp #21

    “Whether you think you can, or whether you think you can’t, you’re right.”  – Henry Ford

    It was a brisky 41 degrees for this Stomp.  Rudy was first on the scene when YHC pulled up:

    I think he was reminiscing.. anyway, Cowbell and FNG (Rebelette) were next on the scene.. Rebelette was worried about his key placement, and should take a lesson from Cowbell (throwing them in the back of his truck) or Jingle Vador (puts them on his rear wheel)… any other suggestions by F3NOLA on key placement?? #preach  Once the N/S/W/E/Middle Park crew trekked over, the Pax had a lot of bouncing around the flag to get the cold away, so I decided to help them stay warm by starting the workout, but first….

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile run along the bayou to Banks St. and back & stop every 6 minutes to do burpees and/or walk and/or sprint for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace/distance.

    This morning, SFX & YHC split off from the group, and our usual “1-minute-in” convo transpired:

    YHC: what you feel like doing today?

    SFX: you pick.

    YHC: (1-minute goes by) 12 burpees… what you think?

    SFX: (sighs) I guess that works.

    In the end, we decided on doing 12 burpees going out, and coming back we sprinted for 30 sec (I recommend this method).  We approached Banks St. with Amnesty and Rudy at our heels (Tclaps).  I don’t think Rudy enjoyed when we told him we were going to be sprinting for our 1-minute Lagniappe on the way back in … it’s too eplicit for this backblast.

    On the way back in, Tool was still doing burpees along the bayou (Tclaps), and Cowbell & Rebelette were the first to finish (Tclaps to both, esp. Rebelette who dove into his first 610 Stomp this gloom).

    Once the PAX was accounted for, we sealed the deal with 10 more burpees.  Tclaps to the Pax for the downPAINment today.. everyone was not feeling the cold by the end of this beatdown. Here is a picture of how each Pax looked:

    We ended with a COT, which included the Name-O-Rama (probably should change Rebelette’s name.. we had nothing except he hates Ole Miss), Shout-Outs, & Prayer.

  • Now Accepting Entries for the Official 2016 F3 Race Jersey Logo

    The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2016.  Winning designs have originated in the F3 Columbia region for the last 2 years, but the depth and breadth of competition has increased greatly this year with expansion.

    Like previous years, we plan to keep the standard F3 logo on the front, uniting F3 Nation, and feature a new design on the back to commemorate this year of F3.  As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who is a legitimate OG.  (The last of the #ISI shirts are here, and a few of the past logos are still available on mugs and pint glasses). The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.

    Please use the comments below to submit a slogan idea.  Images can be fully developed or just sketches that need refinement.  Posting to twitter or google drive and sharing the link here seems to work well.  You can also comment to applaud the creativity of others, or voice your opinions.  Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups.  F3 Marketing will be making a final selection at the beginning of February.

    We’ll keep taking ideas until the end of Jan, and then get some shirts going for Spring races.

    Thanks and good luck. Aye!

  • The Frozen Tundra

    Never seen a group so eager to get goin….and one kitten lost his mittens(Shorty)

    12 men set forth to break in their Qbie, including one from the other parish(Nip Tuck), and one FNG(Snoball).  We started with a brief warm-up at the rock quarry – SSH X 25; Monkey Humpers X 20; Imperial Walkers X 23; ARM Circles X 15 each, front and back.

    Grab a rock and a quick stop for a little lifting….Rock Curls X 20; Back Rows X 20; Shoulder Press X 15.

    Keep it moving boys.  It’s about to get fun.  Time to head over to the hill for some 11’s.  Over the hill with your igneous buddy and down for 10 Burpies, back over for 1 Bench Press, back again for 9 Burpies….You know the rest.

    Time to Mosey back to the Rock Quarry, but a quick stop off along the way for some teamwork.  Split into 6 groups of two.  One man doing Merkins while his teammate moseys with his rock to the fence and back, then the rock runner takes over Merkins duty, working to a combined 100 count.  Repeat this exercise, but this time doing Squats.  100 down and time to return the rocks.

    Cowbell was all too eager to get to the barn when Shorty reeled him back for one more stop.   LBC’s X 20; Flutter Kicks X 20; Dynamite X 5; Russian Twists X 10.

    Short Sprint Mosey back to the flag for Nameorama, naming of our FNG-Snoball, anouncements, and a brief prayer.

    Shout out to the Dirty Dozen for braving the elements on my first Q and T-claps to JV for posting sans sleeves.

  • University History w/ a side of Duck Poop

    Thirteen men gathered on a pleasant Friday morning along St. Charles Ave. to once again test the limits of our twenty-something to fifty something yr old chassis.  The flock of ducks staked claim on our usual spot so we were confined to the sidewalk.  YHC gave the usual disclaimer along with an additional disclaimer that the history lesson about to be included in the workout may contain info that is distorted by the gasping of air and wooziness of strenuous exercise.  Since RY put me down for another history themed running tour, I had to fulfill the obligation.

    The Warmup:

    Quick mosey up and down St. Charles to Green Wave lawn.  We gathered by the Tulane sign to briefly discuss the history of the school which started in 1834 as The Medical College of LA, then later became a private university and moved to the current day campus in 1894.  The first COP was a T-U-L-A-N-E themed one made me dig deep on the F3 website for exercises that would fit the bill:

    T – Tempo Merkin ICx20

    U – Up Downs x 10

    L – Lunges IC x15?

    A – Air Squared IC x 15?

    N – Nolan Ryans IC x 10 each side

    E – Elbow plank for one minute, alternating leg up

     

    The Thang:

    Quick mosey to the Holy Name of Jesus Church where we paid homage to the architecture and impressive craftsmanship of the building that was completed in 1892 by the Jesuits.  We split in two groups and used that date for the rep count:

    Low Slow Dip OYO x18

    High Knees OYO x92

    Rinse and Repeat.

    Mosey around the horseshoe to Marquette Hall, which was built in 1910 and is the centerpiece of Loyola’s campus.  This stop included:

    Inclined Merkin on curb OYO x19

    run up and down stairs

    Declined Merkin on curb OYO x10

    For Lagniappe we planked on the curb (not as high as I thought) and Bear Crawled up the stairs and attempted to Bear Crawl down but changed it to a mosey.  YHC discovered those steps are not the best for bear crawling.  Lesson learned.

    Mosey through the campus to the Wolfpack Mountain where we split in two groups and proceeded to Indian Run to the top.  This run seemed a bit tougher than usual for YHC and a few others, possibly due to the humidity or maybe just the extra calories taken in over the holidays.  Once we had our six, circled up for some Mary and briefly talked about Loyola University’s founding, which was in 1904 as Loyola college.  That was 112 years ago so YHC used that as our rep total for the following:

    Flutter Kicks IC x25

    LBC IC x25

    Peter Parkers IC x25

    Penguins/Back Scratchers IC x25

    Russian Twists IC x12

    Mosey down the stairs toward the flag with a brief detour followed by some grumbling from the PAX for lagniappe/sudden change on the Loyola front lawn:  Burpees x10 OYO

    Mosey back to the flag only to discover the ducks were still holding down their fort so re-routed to the benches for Dips x20 IC.  Swung wide left back to the flag where the ducks gave us just enough room to plank for a minute or two.  The pretty boys opted for the sidewalk while the real men went au-naturel in the duck poop.

    COT included the usual name-o-rama followed by YHC mentioning his appreciation for being pushed by the PAX during the workouts and the recent Jackson Day race where he clocked his best pace for a road race.  YHC encourage the PAX to sign up for at least one or two races this year to help push ourselves to full potential.  Something was also mentioned about the fact that races typically have a bit more eye candy than the F3 workouts…just saying.  Shout out to RY’s Aunt Julie and prayed for starting the year off right by continuing to be good men, husbands, fathers, co-workers, and leaders in our community.  Also continue to strengthen those around us.

    Upon packing up the flag, the ducks assembled for a flyover and managed to seek revenge on our intrusion by dropping a deuce on my shirt.  Good aim and way to take down the leader.

    A good way to start the day.  Glad I had the chance to lead.

    Tool

     

     

     

     

     

     

  • PIMP’s and other torture

    VQ- Done!.  TClaps to the Pontiff 3 (Bogey Heisenberg and The Mutt) for supporting me in the gloom.

    It was a rough but entertaining VQ.  Almost forgot the disclaimer.  I am by no stretch of the imagination anything resembling a trainer.

    Pax started with a gentle Mosey to the bandstand.

    Bandstand First COP- SSH x 25, Merks x 20, Plank-jacks x 20, then down the steps and Jump ups x30

    Beginning to realize that I do not know how to count and breathe at the same time.  Trying to count the cadence and count number is damn near impossible.

    Indian run the loop to the Row Bars.

    2nd COP-Broke into 3 groups alternating.  Lunges x 20 (10 each leg) set the pace. Other two groups did rows and russian twist.  Alternated until all 3 groups had done all.

    Hallelujah run from the rows to a well lit spot out of the gloom off to the right of the track.

    Third COP- BLIMPS (Burpees x5, Lunges x 5 each leg, Imperial walkers x 5 each leg, Merks x 10, Plankjacks x 10, squats x 10)

    More Indian running at a vigorous pace.  (Had to Plank up at end waiting on a straggler) To the fountain.

    4th COP- Dips x 20, RL step-ups x 20, Derkins x 15, LL step ups x 20

    More Indian running at a decent clip to the grassy space by the green and tee box on the left.  (Also well lit enough for me to read my notes)

    5th COP- Diamond Merkx x 10, Squats x 20, Hello dolly x 20, Flutter kicks x 20

    Indian run to the pull-up bar

    6th COP- The PIMP  (4 groups alternating set by the pace on the pull-up bar, but probably should have been someone else. ) Pull ups. Imperial walkers, Merks and Plank Jacks.  As many of each as you could do in a 20 second period.

    Indian run for half and then sprint to the flag.

    Finished a couple of minutes early.  Just in time to add on some Arm circles and staggered hand Merks. (Everything seems harder at the end and when you haven’t been breathing.)

     

    Headcount, Name o rama, announcements and a prayer.  Looking forward to the next time and working on my counting.

  • Penance for Fartsacking

    Cowbell and YHC haven’t started the new year as planned.  We fartsacked Friday, Saturday, Monday and Wednesday (oh yeah, Cowbell fartsacked Tuesday as well).  We had every intention of posting for these past beatdowns.  The typical convo at night would go like this:

    • Cowbell: Gloom?
    • YHC: Yessir!  Meet at your place?
    • Cowbell: Yep at 455.  See ya tom.

    But the alarm clock could not overcome the sleep-deprived narcoleptics due to too much holiday cheer.  Anyway, we took a stand and decided to spontaneously post today on Canal Blvd. where it meets the levee. #experimentalAO #WhatIsF3NolaDoingThursday?

    Quick Mosey up Canal Blvd to the top of levee and turned right for our warmup COP.. oh wait, there is a cold wind up here…mosey down the levee for some wind protection.

    COP #1:  Evil Twins

    • 20 x SSH
    • 20 x Imp. Walkers
    • 20 x Peter Parkers
    • 20 x Seal Jacks
    • 20 x Hillbillies
    • 20 x Parker Peters
    • 10 x Good Mornings

    Next up, elevens on the levee with 10 burpees at the bottom, 1 squat jump at top… continue decreasing burpees by 1 and increasing squat jumps by 1 until you hit 1 burpee at bottom, and 10 squat jumps at top.  #Penance

    Mosey back up to the levee, and over to the Mardi Gras Fountain area by some picnic benches.

    COP #2: Legs

    • 20 x RLSU
    • 10 x Slow One-legged squat jumps (right leg)
    • 10 x One leg bench sits (right leg)
    • 20 x LLSU
    • 10 x Slow One-legged squat jumps (left leg)
    • 10 x One leg bench sits (left leg)
    • 30 x Dips (#Penance)

    Mosey back to canal blvd and circle up for some Mary time by the car:

    COP #3: 6MOM

    • 27 x Flutter Kicks
    • 1 minute low-plank
    • 20 x Hello Dolly w/ Leg Lift
    • 30 x Putins

    And…..DONE!

    We are sorry for fartsacking fellas.  We hope you accept this downPAINment for our apology.   It is not an easy thing to wake up every morning and do what we do, but with the right mindset and comradery of our F3 bretheren, we can continue to grow and get stronger together.

     

  • At least no one threw up

     

    Pre-Thang

    Mosey across Magazine Street for a COP. A toe touch stretch for a 10 count to loosen the hams followed by Imperial Walkers x20; Plank Jacks x20, Peter Parkers x20, and Low Slow Squats x 20. Mosey back across Magazine Street to the row of lights for some “interval training.”

    The Thang

    Line up at the first light for a series of Up Down/Sprint combos. On QIC’s command, an arbitrary number of Up Downs followed by an immediate sprint to the other end of the row of lights. The first one felt good, the fifth not so much.

    After a much needed respite, line up at the light closest to the bandstand for the two man sandbag run. Two PAX members each grabbed a 35 lb. sandbag and ran to the third light pole and back. Upon their return, two other PAX members made the run until it was completed by the entire PAX. While the two PAX members ran, the rest of the PAX performed various exercises, which included in no particular order Air Presses, Elbow Planks, Merkins, LBCs, Arm Circles, Squats and Plank Jacks

    Another Up Down/Sprint combo x 2.

    Slow walk to behind the bandstand for Right Leg Step-Ups x 15; Hipslappers x 20; Left Leg Step-Ups x 16.

    Slow walk back to the row of lights for another Up Down/Sprint combo x 2.

    Circle up for some Mary – Flutter Kicks x 20, Rosalitas x 20, LBCs x 20, Russian Twist x 15.

    Finish it all off with a brief two row sandbag Indian Run down the row of lights, around the track and to the bandstand.

    Slow walk back to the flag for the count, name-o-rama, and prayer. Welcome to FNG Lizzy Borden, who was at one point a championship level competitive axe thrower. TClaps to the PAX for the downpainment.