F3 New Orleans

Category: New Orleans

  • The Day the Q Almost Died

    About 12 men met at the AO in the gloom, but by the time we reached the second pearl on the string, the PAX was 15 strong.

    The Thang

    WarmUP COP at the Flag
    Exercises in Cadence
    Side Straddle Hop x20
    LBC x20
    Imperial Walker x20
    ‘Merkin x15
    Low Slow Squat x20

    Mosey across St Charles into Tulane
    karaoke about 15yards each direction to warm up the hips
    Indian Run to the NROTC pullup bars

    Circuit in teams of 3, two rounds
    first round, burpees on the count with 10, second round, just 5 burpees

    burpees
    ‘chair’ dips
    merkins
    pullups
    box jumps

    Mosey to Loyola’s West Garage
    sprint up the stairs
    #tclaps Reluctant Yankee, first to the top

    This is where YHC realized a mistake had been made. YHC was ready to be finished with the workout, but it was only 18min old, 27min were still to be told.

    So, we caught our breath with a few minutes of ‘Mary’
    all exercises in cadence

    the real Freddie Mercury x20
    flutter kicks x20
    toe touch LBC x20
    right hip raise x15
    left hip raise x15

    Lineup for wrestler’s stance walk. Walk back and forth about 12yards

    Mosey all the way down the ramp, plank up for the six.
    Quicker mosey back to the front of Tulane

    Bear Crawl 15yards
    Crab Walk 15yards
    Lunge Walk 15yards
    Bear Crawl 15yards

    Mosey back to the flag

    1 minute left = #suddenchange (10 burpees)

    Circle of Trust

    Prayers requested for Agassi’s soon to be Aunt, and for Agassi’s wedding/marriage tomorrow!
    #tclaps Agassi!

    Remember Psalm 23

    The Lord is my shepherd
    I shall not be in want.
    He makes me lie down in green pastures,
    he leads me beside quiet waters;
    he restores my soul.

    He leads my in right paths for his name sake,
    and even though I walk through the valley of the shadow, I will fear no evil,
    for you are with me.
    Your rod and your staff, they comfort me.

    You prepare a table before me in the presence of my enemies,
    you anoint my head with oil,
    my cup overflows.

    Surely goodness and mercy shall follow my all the days of my life,
    and I will dwell in the house of the Lord forever.

  • Comments on the Mud Run

    As the comment function has been disabled on the actual Mud Run backblast, which is fine (author’s discretion), I just wanted to provide a separate venue for those that have further comments to be able to make them, if they are so inclined. I don’t have any comments because I wasn’t there, but I support (and occasionally instigate) discourse and the sharing of opinions. So away you go.

    P.S. Please read the Ranger backblast. It’s mildly amusing.

  • Audubon Lagniappe

    Fourteen men assembled in Audubon Park this am to get their normal Wednesday fix with a bit of lagniappe.  YHC’s last two Qs included a landmark tour and history lesson of City Park so the pressure was on to do the same for Audubon.

    Disclaimer included the usual F3 lingo along with YHC’s warning that some of the history lesson soon to be given would most likely included errors and would only be as accurate as what he read on the interwebs.  Audubon Park is not YHC’s “homefield” so there was definitely some “craming” the night before to brush up on the days of old.

    The Thang:

    Short Mosey to the bandstand for warm up.  YHC informed the PAX that in 1871, The City Of NO acquired the land (formerly a sugar cane plantation) with intentions to an urban park.  That was 144 years ago so that was the number of reps for this COP all IC:

    SSH x 24

    Windmill x 24

    Arm Circles x 24

    IPW x 24

    Plank Jacks x 24

    Monkey Humps x 24 (these brought the burn)

    Mosey over to the soccer goal for round two.  The 1884 World’s Fair was held on the ground we were standing so YHC felt the need to pay tribute to that by splitting up into four groups, rotating clockwise to complete 2 rounds of the following with a 1-8-8-4 rep count (well sort of):

    1 x One Arm Plank

    8 x Low Low Slow Squat

    8 x Peek-a-boo Pull Ups on goal post

    4 x Triple Merkin Burpee  (timer)

    Mosey over the levee to the banks of the mighty Mississippi River where YHC reminded the PAX of the Great Flood of 1927 which was the greatest river flood in US history, displacing over 600,000 people and triggering massive flood control.  We also talked about the Flood Control Act passed in 1928 that prompted new levee standards and brought The US Army Corps of Engineers on board to tame the Mississippi River.  Those years set the tone for our 6 minutes (or 4 minutes?) of Mary all IC:

    19 x Boxcutter

    27 x Russian Twist

    19 x Pickle Pounder

    28 x LBC

    Mosey back to flood protected ground to spend some quality time with the concrete bench in front of the Zoo, where we talked about two relevant dates in the park’s history.  The first was 1914 when The Audubon Commission was established to maintain and develop the park.  Two years later in 1916, the Audubon Commission constructed a large flight bird cage which was the first of many animal attractions that laid the footprint for a world class zoo.  COP included the following IC:

    19 x Left Leg Step-ups

    14 x Dips

    19 x Right Leg Step-ups

    16 x Inclined Merkins

    Mosey to the field for a Sudden Change w/Lagniappe consisting of 21 BURPEES to recognize the fact that October is Breast Cancer Awareness month as well as Down Syndrome Awareness month.  This was a spin on the “Burpees For Boobs” initiative with the Spartan Race with a rep count of 21 to give a shout out to those with Trisomy 21 a.k.a. Down syndrome.  (Props to YHC’s 11yr old son with DS)

    Mosey back to the flag.

    Shout out and prayer geared to those with cancer, special needs, and health ailments.

    YHC enjoyed leading.  Trying to remember and relay accurate information while gasping for air is art form that I’m gradually trying to figure out.

    Tool

     

     

     

  • Important F3 Gear Holiday Dates

    Something to forward along to the Ms and family of the men of F3 nation:

     

    [button link=”http://f3.mudgear.com” color=”#b73e2e” size=”medium” target=”blank”]Shop Now[/button]

  • 610 Stomp #11

    “With self-discipline, all things are possible.”  – Theodore Roosevelt

    We do a lot of boot camp workouts where the Q motivates and leads the PAX; but on Tuesday mornings, the 610 Stomp offers a great alternative that challenges the PAX’s own self-discipline and drive to accomplish a goal.  As YHC experiences at around the 4th & 5th set of burpees: “Should I keep doing my 10 burpees, or can I do 8-9 this set?”  I can tell you that this morning, seven men set out in the gloom to capture their goal and get better today.

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…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.

    This morning, we all started together, but at the Marconi underpass, we split into numerous groups to run various routes back to the flag.  Let me know in the comments if anyone saw the speeding 4-runner out of the shop from last week.  Hotty Toddy & YHC met up with Jingle Vader by the Christian Brother’s field, and SFX flew past us on the home stretch around the track.  As the four of us waited for the #six, YHC provided some time with Mary at the finish line.  The final exercise with Mary was high plank just as the #six rounded the corner towards the flag, and an applause could be heard by SFX, who was doing clap merkins.

    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 Bubba).

  • Swimming With Rocks

    After an evening of sufficient soaking, eight men showed up to get better. Seven men started a the shovel/flag and stepped off after the disclaimer. While in the COP, Hawg came rolling up…without the goggles.
    COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 (15 each way)
    Pickle Pounders x 20
    LSS x 20
    Grab a rock and mosey… to a nice low area with lots of puddles.
    Crossfit Merkins x 20 IC
    Penguins x 20 IC
    Squat Press with Rock x 15 IC
    Mosey to the Hill for some 11s. Over the hill 10 merkins, back and 1 rock press on your six. Continue til the numbers reverse. Feeling like toast, it was time for a rest. So, we took a seat with some People’s Chair, rock in hand. While “resting” in the People’s Chair we did 20 x presses IC. Quick break and take a seat. This time we did 20 x curls IC. After a quick recovery period, let’s mosey to the fence line by the outdoor “gym”. While the group is tossing rocks over the fence, two guys would do pullups and rotate until all did pullups. Time to mosey back to the rock pile to deposit our rocks with just enough time for some Mary.
    LBC x 20 IC
    Hello Dollys x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Race back to the shovel/flag where Ol’ Glory is flapping beautifully in the breeze.

    Announcements, shoutouts for RY’s aunt with breast cancer and FNG-Hotty Totty on his 2 yr anniversary. We gave thanks and prayed for the strength and endurance to keep improving and to influence, positively, those in our lives. HAPPY MONDAY!

  • 1 year convergence – Happy Anniversary F3 NOLA

    Pre-thang:  A beautiful morning and a whole bunch of people hanging out around the space where a flag would normally be.  No flags to start our workout…oh well.  I bet one shows up.  Even with race for the cure in the park we were able to take 27 PAX for an anniversary tour of City Park.  It was exciting mix of old and new guys

    Short mosey to great lawn for warmup COP:

    Plank jacks, Hillbilly’s, Mtn. Climbers, SSH x 25 In Cadence.

    Continue warmup with BLIMPS:
    Burpin Merk Jumps x 5
    Lunges x 10 each leg
    Imperial Walkers x 15
    Merkins x 20
    Peter Parkers x 25
    Squats x 30

    Mosey to museum fountain: Derkins x 15, step ups x 20, Incline Merkins x 20, step ups x 20, Dips x 20. All in cadence.

    Mosey to old golf course for 11’s — run over tee box hill and do 10 Burpees. Run back and do 1 squat. Continue until 1 Burpee and 10 squats. Plank up and wait for the six.  Shorty found us at this point – Tclaps for driving an hour from Luling to join the pax.  Now the flag was in its proper place.

    Mosey to water fountain and “line up” doing LBC’s while PAX rehydrated for a few minutes.   Lots of curious race for the cure runners at the water fountain.

    Mosey to softball field for a pushorama: Home plate/Merkins. First base/Larry Craigs. Second base/Diamond Merkins. Third base/Chuck Norris. Seven men at each base. Perform the designated exercise x 10 in cadence, then run to next base until all four exercises are done.   Lots of groans about this exercise.

    Mosey back to Great Lawn for a few minutes of Mary: LBC’s x 25, Hello Dolly x 20, Real Freddie x 15.

    Sprint back to shovel flag for COT…

    Hawgcycle led our prayer by referencing Sways awesome post about #pushingtherock

    push the rock

    Tclaps to Hawg for encouraging the guys to come out and join us

    Welcome to the F3 NOLA family to our 6 FNGS

    Tclaps to all of the F3 PAX at the Mudrun in South Carolina

    Tclaps to all of the guys who EH’d a FNG

    Tclaps to ROOTS for a solid Q

    Happy anniversary to us!  Let’s grow this thing even bigger this year.

     

  • Pre-Convergence

    Got an email the day before asking if I can Q the Friday workout. I jumped on it and was excited as this was my VQ for Friday’s workout. Eight men gathered around the virtual shovel/flag and stepped off after the Disclaimer. As we ran a couple blocks down St. Charles we picked up another six. We circles up in front of the Tulane sign for the COP. Be careful, the sprinklers oscillate.

    COP1:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles IC (15 forward, 15 backwards)
    Pickle Pounders x 20 IC (I still hate the name)

    “Let’s Mosey…” to the Loyola parking garage. A short pause at the base of the ramp and Indian Run up. We stopped a the top of the last ramp and lined up for “11’s”.
    Merkins x 10 at bottom of ramp; LBC x 1 at top; 9 at bottom and 2 at top….keep going until the numbers flip. TClaps to those whose finished all rotations. YHC cut it short so we could head down as a group. At the bottom of the last ramp, the horses turned left and headed to the barn….but that’s not where we’re headed. Pull-ups were intended but due to time and number of pax, called an audible (thanks RY) and found the Loyola benches. Everyone grabbed their own bench and…
    COP2:
    Step up left leg x 20 IC
    Dips x 15 IC
    Step up right leg x 20 IC
    Dirkins x 10 IC
    Let’s mosey…

    6 MOM on Loyola Lawn while the touchdown Jesus looked on.
    Hello Dolly’s x 30 IC
    LBT’s x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Penguins x 20 IC (this one’s for you Rev)

    Mosey to the shovel/flag. Countoff. Namerama. We had a FNG from San Diego who was in town for one workout. Since he trains in MMA, it was natural that we name him “Miagi”. Wax On, Wax Off!!!!

    Shoutout: offered thoughts and prayers for Agassi, who is getting married soon, Forrest, who was married recently, for Tool and his wife and special needs son.

    See everyone at the Convergence tomorrow.

  • Can we walk instead of Mosey?

    “You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi

    15 of the finest men gathered for a beatdown in the gloom.  This was the first full Q constructed by YHC, and I hope the PAX enjoyed it!

    DISCLAIMER

    The Thang:

    Mosey towards the Golf Club House and over to a grass patch.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Power Squat
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

    Mosey over to the lamppost and lineup at the road for Stop #1.

    Stop #1 – OYO: Merkincides

    • Start with 10 Merkins, then the PAX runs to the first lamppost and back to complete 10 more Merkins at the startline, then runs to the second lamppost…until completion (5 lamppost in total).
    • YHC forgot the first 10 merks at the start and shot out like a cannon… the PAX had to reel me in.
    • #Tclaps to Mr. Awesome & Virility for flying through the Merkincides.
    • I believe Barefoot Contessa rolled an ankle… sorry to hear man. Hoping for a quick recovery!

    Plank up and wait for the Six at the startline.  Since the PAX was gasping for air, we did a quick mosey to the Lake Pavillion or Stage or Canopy…idk… and partner up.

    Stop #2 – OYO: Storming the Beach

    • Starting at the low side, the first wave of PAX perform Jump Ups on the steps to the Pavillion, then it is “up and over” the Pavillion. Mosey on the outside back to start.
    • Second wave of PAX is released once their partner is on top of the Pavillion.
    • Repeato until the Q calls the final wave. I believe most of us got through at least 5 waves.

    Plank up until the PAX finishes their final wave.  Due to the lower steps being filled with birds all day (it is the #Birdcage),  the planks were performed with an aroma of birdshit in our face.  Sorry for that!

    Mosey to soccer goal post.

    Stop #3 – OYO: Shift Work

    PAX divides into 5 groups to perform AMRAP for the following exercises:

    • 6 x Burpees (Time is up once group completes and rotate)
    • Pullups
    • Spiderman Plank
    • LBCs
    • Flutter Kicks
    • Repeato x 2

    Mosey to the birdcage.

    Stop #4 – IC: Legs & Arms

    PAX lines up on the bench and performs the following IC:

    • 20 x Dips
    • 20 x LLSU
    • 15 x Incline Merkins
    • 20 x RLSU

    Mosey past the 20+ Tomatos doing a Zumba class in the parking lot towards Magazine and circle up for the last stop of the morning.

    COP #2 – IC: 5MOM

    • 15 x Hello Dolly Leg Lifts
    • 20 x Putins
    • 15 x Ski Abs (start in high plank and keep hands in place on ground, begin by jumping both feet together to the outside of right hand on 1, jump back to high plank on 2, jump both feet together to the outside of left hand on 3, jump back to high plank on “Rep Count”… Repeat til done)
    • 15 x LBTs
    • 10 x In & Outs (start in high plank and keep hands in place on ground, begin by jumping feet inbetween both hand on 1, jump back to high plank on 2… Repeat til done)

    We were gassed, and YHC joked about walking back to the flag… But this is not how we roll.. we mosey!  Sorry if anyone in the PAX got their hopes up for the thought of walking.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer (5 Finger Prayer by Pope Francis)

  • MudRun Fall 2015 #Preblast Race Day

    Mud Run Spring 2014 #PreBlast

    We trust all of you are excited and ready to be a part in our largest gathering of F3 men. When F3 Nation descends upon the Leatherneck this Saturday, we will definitely turn some heads and draw a lot of attention. There are a few logistical changes, so this PreBlast is an attempt to provide sufficient detail so things run smoothly. A schedule of events and the F3 Starting Order are included at the bottom.

    ARRIVAL**:      You should plan to arrive at The Leatherneck by 7:00am. You do not want to be late. Running from the parking lot to make your start time will make for a miserable day. The Physical Address of the Leatherneck is 1215 Valley Ridge Rd., Gaston, SC 29053. Directions are below:

    **(FOR SITUATION AWARENESS THERE WILL BE CONSTRUCTION ON 1-26 AND EXIT 125 WILL BE SHUT DOWN AT 7AM).

    Find directions here.

    THE TENT:      This year, the F3 tent will be right next to the starting line. You won’t be able to miss it, because we have the biggest, baddest tent on site. It will also be well marked with flags and banners, and will serve as our central meeting point.

    Bag Check:      There is a bag check for normal registered runners.  This location will be chaos.  Plan to check you bag into the F3 tent. We will have several volunteers that will be staying at the tent and I’ve heard that F3 Nation brothers are pretty damned trustworthy!

    SHOVEL FLAGS:      Please bring EVERY shovel flag in your Region and plant them at the tent upon arrival. This is always a significant gathering, and the flags will make a statement.

    THE MUD RUN WAIVER:      Bring the COMPLETED mud run waiver form with you (ONE PER TEAM IS REQUIRED TO BE COMPELTED).TEAM CAPTAINS are responsible for your team’s waiver (we will print some extras to be available at the F3 tent). Print the waiver here:

    Runner Waiver

    REGISTRATION:      Don’t go register until your ENTIRE team is Assembled. You register at the registration tent (NOT THE F3 TENT).  Give them your waiver and get your race bibs and get marked up with your numbers. Team Captains will get the team’s timing chip. You will be free to come back to the F3 tent after you register.  T-shirts can be picked up (as a completed team) at the F3 tent.

    THE START:      Teams start every 15 seconds. This is it. Do well.

    THE COURSE:      The course layout is the same this year.  Watch Twitter (@F3MudRun) for any course recon updates prior to the race. There should be actual Marines monitoring obstacles (rather than JRROTC volunteers). The Marines are much more strict when it comes to attempting/completing each obstacle or taking penalties. With 108 teams, odds are very high that one of us will piss off a Marine with a hard-on to bust somebody. Don’t let it be you.

    Fountainhead’s “Wiki-Mud” provides strategy tips and information about specific obstacles and is recommended reading: http://f3nation.com/2014/03/16/the-wiki-mud/

    Purple Crayon’s “How To Beat the Mud Run Obstacles” is also excellent (Note: order of obstacles has changed): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

    THE FINISH:      You must cross the finish line with your entire team. In our meetings with the Mud Run reps, they specifically mentioned this rule. Team Captains with the timing chip must finish with your three teammates and ONLY your three teammates.

    AFTER THE RACE:      When you are off the course, the mud run will have fruit, water, etc. for you. You can also hang around the finish line to welcome your buddies as they finish. At some point, you will want to make your way toward the “showers” (which are hardly more than a glorified garden hose) for a rinse off. Don’t think for a minute you’re gonna get all the mud off you. That will take weeks. After you clean up a bit, make your way back to the F3 Tent for 2ndF (AND ENJOY THE BEER BOAT!!!) We will have this stocked for you and remember that GLASS BOTTLES AND PERSONAL COOLERS ARE NOT ALLOWED INSIDE THE GROUNDS.

    OPERATION ENDURING WARRIOR DONATION:      Operation Enduring Warrior is an organization that supports disabled veterans through training and competing in obstacle races. You may have seen photos of the OEW guys wearing gas masks during the mud run. Their web site is here: http://www.enduringwarrior.org/

    F3 Nation will again support their efforts this year with a financial donation and moral support. You may remember having the option to make a donation to OEW when you signed up on the F3 Mud Run website. We raised about $1700 that way. On the morning of the race, we will “pass the hat” again for anyone who would like to donate to OEW and increase our check size. There will be a donation bucket (very well marked)  at the tent. We will also have a F3 volunteer walking around with a bucket. Think about it – if all 420 of us gave just $5, we’d add $2100.

    OEW CHECK PRESENTATION: At approximately 7:45am F3 (Fountainhead and Napalm) will present our check donation to OEW. Logistics are still being finalized regarding exactly where that exchange will take place, but we only have about a five minute window before OEW hits the starting line, and we don’t want to back up the rest of the starters. We’ll annouce this when it’s time.

    PHOTOS: At approximately 11:00AM, we will take our group picture (please be at our tent at 11:00AM for this). This should not take but a few minutes. We will also have several photographers on the course.

    BUSTED PAW:      The awarding of the Busted Paw will take place immediately following photos. It better be a team from F3 that wins this and not a pack if FIA gals……

     

    Tenative Schedule of Events:

    • 7:00 Arrive at F3 Tent.
    • 7:15 Plant your Shovel Flags.
    • 7:00-7:30 OEW Donation/Collections.
    • 7:30-8:00 Race Prep, Check-in, Registration, Numbering (Full Team must register together).
    • 7:35-8:05 Pick-up T-shirt at F3 Tent.
    • 7:45-8:00 Check Presentation to OEW by Fountainhead and Napalm (Depends when OEW starts race).
    • 8:00-8:15 BOM by Dredd (immediately after we do Check Presentation to OEW).
    • 8:45-9:12 All F3 teams Start Race.
    • 9:45-10:45 F3 Teams Finish (Go shower and then head to F3 Tent for 2nd F).
    • 10:50 Busted Paw Trophy Presentation
    • 11:00 Final F3 Group Photo.

    THE STARTING ORDER:

    Since this run’s inception, we have received countless communications regarding starting times. You name it, we’ve heard opinions from every region. After carefully weighing all the information, the overwhelming consensus was that most of the regions wanted the chance to compete for The Busted Paw against each other’s best competition and on a level playing field. It also became apparent that any solution we offered was going to piss somebody off. This year we have a LOT more regions running for the first time (and not all necessarily consider themselves in the running to take home the trophy).

    The defending champion South Beach is not registed to defend there team title so ALL F3 teams are together with nobody between us. Each Regional Q ranked each of the teams from their region.

    When all teams were blended together for ranking,  we considered three primary factors:

    1. Evaluated past team performance, with a bit of priority consideration given to the top 8 finishing times.
    2. Gave a bit of priority consideration to the total number of teams participating from each region.
    3. Created a weighted team average based on total “points” per runner on the team.  Remember when you registed and you had to select a goal for the MudRun?  Yep, that’s what we used.  This was mostly to use as a tiebreaker where needed.

    Basically each region has an equitable starting position to compete for The Paw. Any arguments and speculation should be finally decided in the arena.

    While this might not be the best way, its how it was done, and it all should work out just fine.

    SO The best part about this is IF you don’t like where your team is, Here are the things you can blame instead of ganging up on YHC:

    • Blame your Regional Q for giving you a Regional Seed than you think should have been better.
    • Blame your Region for not bringing more Pax to the dance.
    • Blame Yourself for not paying attention when you registered (by selecting “Simply Survive the Leatherneck” if you really meant to select “Serious Contender For the Busted Paw”).

    With that said HERE are the Starting Times (and remember if you are part of F3 then every last one of you has a “priority starting time”)!

    UPDATED TO PDF BELOW:

    TEAM STARTING TIMES

    Below is the Individual Registed Runner List (with the Teams they belong to):

    F3 Nation Individuals per team

    PDF Version-Individuals per team

    Blood Clots…Bones Heal…Sweat Dries…Pride is FOREVER!