F3 New Orleans

Category: New Orleans

  • 610 Stomp #13

    “The best time to plant a tree was 20 years ago. The second best time is now.” –Chinese Proverb

    Many people say “Safety First” when it comes to hard work, and F3 NOLA is no different.  OSHA was first on the scene to ensure safety standards were met as YHC pulled up with 10 minutes to spare.  It was a brisk 58⁰ Tuesday morning, which led to a PAX record showing of 11 men … even RY & Heisenberg made their first (of many) 610 Stomps.  #Tclaps and welcome to Madonna (San Antonio) for posting today due to the #F3ExchangeProgram, where Amnesty and Madonna were able to switch Tuesday AO’s.   After the usual talk about the route, we were ready to start our journey … but first:

    DISCLAIMER

    The Thang:

    You know the deal.  A 4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    The usual spread of running groups formed in the PAX as we ventured out.  Our group (Bubba, SFX, and YHC) felt like #LesMiles with many clock issues this morning, and Hawg blew past us with a “It’s only been 5 minutes…” shoutout as we were deep into our burpee routine.  But we finally got it together, and actually had one of our fastest times this morning.  #Tclaps to SFX for beating his PR by 1 minute.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Madonna).

  • Meanwhile in the City

    Whilst six of our comrades battled rocks in the outskirts, four men decided to test their skills in the friendly confines of Audubon Park. YHC gave a lively disclaimer (thankful for not having to go solo) and then we headed off to the bandstand for nice warm-up COP:

    SSH x25, MC x25, LBC x20, IW x25, Peter Parker x25, LBC x20

    10 quick box jumps OYO down below then we moseyed down the loop to row bars: Rows x10, Low slow squats x20, rinse, repeat

    Took a long mosey (at least it seemed that way) to the next feats of strength station: Dips x10, Pull-Up/Knee Up x10 & Jump Squats x10 then a good ole repeat

    Short mosey past the Friday ducks onto the benches: Step-Up R x25, Dips x20, Step-Up L x25 & Derkins x10

    Moseyed to station #3 for a couple rounds of pull-ups x5 and lunges x10. Yankee commented the new exercise bench reminds him of a love seat toilet for two (must be popular up north).

    After a mosey over to the fountain for a sip of the Mississippi and discussion on how to best utilize the stations when Mondays go double digit (next week?), we set off a good pace to last station for leg swings x10 on the Monkey bars and Parker Peters OYO while you wait.

    For the finale, we booked it back to the flag on a furious (yes, furious) pace. Tclaps to all for finishing strong.

    Thoughts and prayers for RY’s aunt.

    Great start to the week. Thanks

     

     

     

  • Cool Hands

    6 men finally enjoyed some cool temperatures in the Metairie gloom.  I wander if it was as cool down south where our Audubon brethren met this morning.  Marlin biked in hot, YHC gave the disclaimer and we headed off toward the rock pile

    We enjoyed a quick warm-up COP prior to selecting our rocks.  SSH x 30; Windmills x 15; Mountain Climber x 30; IW IC x 30; Jack Webb to 10  (Yeah that’s right.  We did Jack Webb in the warm-up)

    Time to select our rocks.  YHC let the pax know that running with the rock would be minimal, so they could feel free to go a little bigger than usual.  With the perfect rock in hand we completed a Rock COP:  Squat Presses IC x 10; Back Rows IC x 15; Bench Press IC x 20; Squat Presses IC x 10; Deadlifts x 20; Toe Raises IC x 30; Repeat entire set

    Next we set aside our rocks and hit the track, running to the far side playground (about 1/2 mile).  T-claps to Marlin for killing it. Once we got there we divided up into 2 groups.  One group does pull-ups while the other group had the count with the prescribed exercise:  Set 1 = 20 squats, flapjack; Set 2 = 15 Merkins, flapjack; Set 3 = 10 burpees, flapjack

    We hit the track again to complete the loop and rejoin our rocks (another 1/2 mile).  T-claps to Shorty for killing it.  It was time for a little Boss Keane’s rock pile #crowdpleaser.  It’s impossible to put into words, so if you don’t know what it is, you’ll have to come out to #RockCity and experience it (or watch Cool Hand Luke and try to imagine what it could be).  We moved the rock pile 6 times.

    We returned our rocks and ran horses to the stable back to the flag.  T-claps to Tool for being the lead stallion.

    Reminders about this week’s workouts, t-shirt orders open until 11/20 and opportunity to grow your stache and/or donate to http://mobro.co/f3nola

    Shout out emphasizing living Third – putting our creator first and community second, as well as prayers for family members.

    Thanks for supporting RockCity.  We are building something great.

    -Hawg

  • Q Coming in Hot

    14 Pax showed up on a humid Saturday morning to put in their weekend down-pain-ment. The QIC was just getting on his bike (3.5 miles away).

    Hawgcycle took the Q for a warm-up COP

    Imperial Walkers IC X 25
    Burpees 3 sets of 10/min
    low slow squats IC X 30
    alternating shoulder taps IC X 30

    Side Effects took the Q for some Mary COP

    LBCs IC x. 30
    LBCs IC with a hold count x 30 (this is when YHC came in hot)
    Flutter kicks IC x 35

    YHC take the Q

    mosey north west to some picnic tables
    in memory of Rev: over unders on the tables, each man does 3 overs and 2 unders

    mosey north to a nice open grassy area for some Elevens (missing Amnesty at this point)
    Elevens on your own with burpees and jumping squats
    #tclaps Hawgcycle leading the Pax

    Shorty gave us a 30 count

    mosey to the baseball diamond for Bear Baseball
    bear crawl from base to base alternating position each time (regular bear crawl, backwards, ‘gorilla’ to the right, ‘gorilla’ to the left)

    Tool gave us a 20 count

    mosey to the nearby ‘gym’
    groups of three for the following circuit

    Pullups (they were the count for rotation: 8 each or a 20 sec dead hang)
    Step ups
    Merkins
    Monkey bars
    Dips

    mosey around to the fountain in front of Carousel Gardens for push-a-rama

    Decline Merkin IC x10
    Dips IC x15
    Incline Merkins IC x10

    sprint to the flag

    plank-o-rama

    30 secs standard
    30 secs right side
    30 secs left side
    30 secs inverted
    20+ secs Mission Impossible

    Good work

    Next week, pancakes hosted by Side Effects and Amnesty after the Saturday workout!

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race

     

  • Blackjack

    Pre-Thang:

    Shorty rolled in early, blasting Lil Wayne from the factory speakers of his mid-sized sedan. The rest of the PAX then began trickling in one by one. When 5:30 a.m. rolled around, a non-convergence record of 20 men had assembled in the morning gloom.

    The PAX made a short mosey across the street for a Circle of Pain with a blanket of fog slowly lifting from the dew dampened ground.

    SSH x 20, Mountain Climbers x 20, Imperial Walkers x 20, Peter Parkers x 20.

    On the mosey back across the street, Rocky Top appeared out of the fog, joining the PAX and giving us 21 (Blackjack, get it?)

    The PAX gathered by the row of 12 light poles near the track for a drive down Route 66.

    Round 1, Low Slow Squats at each light pole. After the requisite eleven light poles were hit, a sprint to the end of the row of lights, plank up, and wait for the six. With six in hand, a walk to the pond behind the bandstand for Hip Slappers x 5 each hip, Incline Merks x 15, dips x 15. Sprint back to first light pole near the track.

    Round 2, Lunges – plank up, and wait for six. Walk back to the bandstand for some more Hip Slappers x 5 each hip, LBCs x 20, Merks x 20. Sprint back to first light pole.

    Round 3, Squat Jumps – sprint to end, plank up, and wait for six. Back to the bandstand for some more Hip Slappers x 10 each hip, LBCs x 20, Derkins x 15.

    Another sprint down the row of lights. Bear Crawl from the first light to the third. Backward Crab Walk from the third light to the fourth. Lunge walk from the fourth light to the fifth. Get some well deserved water and plank up for the six, then mosey to the flag.

    At the flag, take a count, name-o-rama, shout outs and prayer.

    Nice work fellas!

     

     

  • 610 Stomp #12 (NOPD can’t stop us now)

    Seven veteran 610 F3 Stompers and one FNG showed up in City Park which showed all the ill effects of a long weekend rocking out to Ozzy, Florence and the Machine, etc. complete with weed smells wafting through The ‘Hood (ask Amnesty).

    The Thang

    It started like any other 610 Stomp with 4 F3ers taking the Road Less Traveled (4.5 miles) which truly did make all the difference (thank you Robert Frost) and 4 F3ers modifying to 3.3 (or so they thought).  Everyone breaking after every 6 minutes of running for one minute of the combination of burpees (up to 10) and walking.  As they reentered the part of City Park south of 610 on Henry Thomas Drive, the modifiers were confronted with an 8 foot high chain link fence blocking the road as they resurfaced from the 610 underpass.  As you might guess, they quietly complied when the rent-a-cop used his last little piece of authority to turn they away, extending their run to over 4 miles as they continued to Marconi and reentered the park on Roosevelt Mall.

    YHC led the charge for the other 4 F3ers and would not allow a want-a-be NOPD officer to break his stride on Henry Thomas Drive, quietly opening the fence and flying past before the man behind the plastic badge could finish his bite of Maple Bacon Log.  YHC finished just a few seconds ahead of the first modifiers.  The remaining 3 followed suit and finished close to the rest of the modifiers.

    Shout-outs

    Yankee’s Aunt with Stage 4 Breast Cancer

    Baby Brook, had a rough couple of days being readmitted to the hospital and undergoing an open heart procedure which had complications

    Disclaimer: Any disrespect for legal authority that may be construed from the comments herein are simply for humor and not the true feelings of YHC toward any badged officer of the law (ATF Officers included) or security guard.

  • Mondays at the Cage

    Six men started the week off right by gathering at the birdcage this morning. This marked the first Monday at the cage and a split from the guys who like rocks a little too much. Much to YHC’s surprise, our good friends at Audubon upgraded all the workout stations along the track. YHC will look to incorporate more of the fun (and somewhat medieval looking)  contraptions into future Monday workouts. Let’s mosey…

    Mosey to the landing in front of the bandstand for a COP:

    SSH x20, IW x20, Mountain Climbers x20 & LBC x20

    Move over to the step for OYO:

    Incline Merks x10 left leg up, x10 right leg up then x10 box jumps

    Mosey to the new row bars for OYO 2 sets:

    Rows x10, Lunges x10 & Squat jumps x10

    Mosey & Sprint to the fountain by going off the track markers, Mosey 3 then Sprint 1

    Step up Right x 25, Dips x20, Step up Left x25.5 (tclaps to Capt. Morgan for shouting halt) & Derkins x10

    Indian Run to the 14th green for a COP but not before 5 quick pull ups at the new bars

    Hello Dollys x20, High Dollys x20, Real Freddie x20 & Penguins x20 (you look like a penguin)

    Indian Run halfway to flag for a 20 count breather then mosey on home. With the fall back in time this weekend, traffic on the track was heavy. Maybe everyone comes out Monday then gives up. We’ll see on Wednesday…

    Gave thanks for our health and the ability to push ourselves on a somewhat cool Monday morning. Thoughts and prayers on keeping a positive attitude throughout the week.

     

  • Love Thy Neighbor

    TClaps to the 10 pax who set a New Orleans record today for a Monday workout:

    Amnesty, Tool, Shorty, Hotty Toddy, Jingle Vader, Bogey, Marlin, Heisenberg, Haw, and Maverick

    An extra impressive turnout given that for the first time in New Orleans there were 2 simultaneous workouts going on in different parts of the city.  A testament to the growth of F3 in New Orleans.

    The end of daylight savings made it a little brighter than usual.

    Started the warmup with side straddle hops, hillbillies, and arm circles.

    Grabbed an appropriately sized rock and Indian Run on the track.

    We pushed through our series of weight exercises:  shoulder presses, curls, and rows (x20 each).

    Mosey to the hill (probably the highest point in Jefferson parish) and here’s where love thy neighbor came in.  Carry your rock across the hill, drop it, 10 burpees, pick up your neighbors rock, carry it back across the hill, 10 bench presses, switch rocks with neighbor, repeat.  On each rep the number of burpees drops by 2, the presses stay the same.

    Grab original rock, mosey to picnic tables for peoples chair and more shoulder presses with the rock, switch rocks, repeat. Then leg ups (x20) each leg.

    We dropped the rocks off and had a round of Mary before wrapping up.

    Great workout – thanks to everyone for coming out.

     

  • Get Me Off This Crazy Train

    Today was an anniversary of sorts for YHC.  It was one year ago tomorrow that I Qed my first workout.  It is the 50th time I have Qed this year, which was the inspiration for the workout.  You’d think I would be better at it by now.  In Freed to Lead Dredd said he got good at leading PT after about 10,000 times, so only 99,950 to go.

    This one seems to have been an all-time low.  As I pulled up to see several normal looking men gathered around the shovel flag, YHC began to think the costume I was wearing was a very bad idea.  It doesn’t appear that F3 is something that you should wear a costume to, even if it is Halloween and even if you are in New Orleans.  Well, it is far from my first bad idea, and is certainly not my last.

    #T-claps to Side Effects for stepping up and translating the disclaimer for the PAX since my celebrity impersonation was only good in that it was unintelligible.

     The Thang

    • Mosey to the Great Lawn for the Warm-up COP
    • Warm-up COP: SSH (It’s just a bloody jumping jack) IC x 50; LBC IC x 50; Big Arse Arm Circles IC (Forward x 25 and Backwards x 25); Toe Raises IC x 50; Imperial Walkers x 50; 10 Burpees in 1 minute OYO x 5
    • Lunge Walk 25 each leg; Spiderman walk x 25; Lunge Walk 25 each leg; Spiderman walk x 25
    • Mosey NOMA Fountain
    • Low Slow Dips IC x 25 – 15 – 10; Right Leg Step Up IC x 25; Left Leg Step Up IC x 25; Decline Merkin OYO 25 – 15 – 10
    • Mosey to Roosevelt Mall
    • Planks – Each hold 50 seconds: Elbows, Right Arm, Left Arm, Inverted
    • Mosey to CBS Football Field
    • Bear Crawl 50 yards, Forward Jameis Winston 25 yards, Arears Jameis Winston 25 yards, Crawl Bear 25 yards, breathe, Crawl Bear 25 yeards
    • Mosey to the pavilion by the lady bug
    • Flutter Kicks IC x 25 – 15 – 10.
    • Mosey to the flag

    Moleskin

    A lot of #mumblechatter going on this morning in addition to my impersonation.  YHC’s verbal description of an IW, elicited lots of comments and laughter.  Not sure exactly what I said, but it didn’t make sense and it made Vader Jingle.  A few of the other  quotes included “This is still the warm-up?” “50 burpees sounds like a great way to warm-up,” “I just want to know WHY,” “You’re an a$$hole.” “You should have spent more time on the workout and less on the costume,” “Very original” (as we did low slow dips for the third time), “I can’t wait to get off of this crazy train,” “which would you rather have Crabs or Bunions?”

    Shout out

    Prayers go out friends and family facing cancer, Goose’s son’s upcoming surgery, Honeybees Mom’s tinnitus, and a successful Down Syndrome Walk.

    Great turnout today.  Let’s keep the momentum going, keep taking advantage of the opportunities before us, and make something great.

     Announcements

    New workout this Monday at Audubon in addition to the Monday workout at Pontiff.

    -Hawgcycle