F3 New Orleans

Category: New Orleans

  • The Best for Last after the Bulgarian Left

    17 men gathered around the flag for the weekly birdcage beatdown. Hog ran up a few minutes into the 1st COP after a bit of trainspotting to make us 18.

    Mosey out to the main zoo field for a COP:

    SSH x20, IW x20, Peter Parker x20, Arm Circles x20 (reverse halfway),  Parker Peter x20, Hillbillies x20, Seal Jacks x20

    Mosey to the zoo soccer field for a Back 40 (4 groups rotating exercises).

    1st run: Pull-Up Knee up x10, cross-fit merkins x10, Knee up jumps x10,  Lunges (each leg) x10, plank in middle

    2nd run: Pull-Up Knee up x10, cross-fit merkins x15, Knee up jumps x15,  Lunges (each leg) x15, plank in middle

    The Back 40 got the job done but was disjointed at times…YHC needs to work on the OYO structure for our large Wednesdays.

    Mosey to the zoo steps:

    Step up R x20, Incline Merkins Left Foot Up x20 (or x40 for Hog & Awesome), Bulgarian Split Lunge Right x20 (Tclap to Awesome for the technique assistance) , Slow Dips x20, Step up L x20, Incline Right x15, Bulgarian Left x20

    Then an uncharacteristic, enthusiastic cheer from the PAX of “Thanks for saving the best for last” after the call of 10 Derkins to finish. At least that’s the way YHC heard it…

    Mosey to the lights by the bandstand for some Groundwork (light to light):

    Bear Crawl, Crab Walk, Spiderman Crawl, Inch Worm the best for last Burpee Broad-jump

    Thoughts and Prayers to all those in South Carolina

    Help our F3 South Carolina families – here:

    F3 South Carolina Go Fund Me

  • 610 Stomp #8

    As I walked up with 2 minutes to spare, I met up with Side Effects and Tool. Then Forrest pulled up in and truck and War Eagle came running up. A DISCLAIMER and we’re off. Didn’t take long and Side Effects was off to the races. No thoroughbreds to run with him, so he went ahead solo. The rest of the group, a pack of four, went at a nice easy pace. YHC was still feeling it from Saturday’s double header. As usual, six minutes of running and one minute to walk and/or burpees. We prayed for YHC’s Achilles and express thankfulness for the strength to show up and try and get better; physically, mentally and spiritually. We also prayed influence those in our lives; family, friends, coworkers, and strangers we meet throughout the day.

    As a challenge to see if Side Effects reads these posts, I’ll buy his next apple juice if he posts a comment below.

  • Baseball and BLIMPS

    Pre Thang

    18 men gathered in the gloom on a beautiful October morning. The weather was perfect for an epic beatdown. Tito was ready to Q the first half, and he held nothing back.

    The Thang

    warm-up mosey to the end of the park (west) then turn around back to the Touchdown Jesus’ front yard for the first COP.

    Warm-up COP in cadence

    20 – Imperial Walker
    20 – Chopping Wood
    20 – Low Slow Squat
    20 – Arm circles
    20 – Mountain Climbers
    20 – Cross Fit Merkins
    20 – Plank Jacks

    #tclaps for Tito who made sure the PAX was quite warm by the end of this warm-up

    mosey into the heart of Loyola to the new grassy quad where the old library used to be.
    Tito had four bases setup and put the PAX to work in two teams.

    First, lung walk indian run all the way around.
    Second, jump over your mates in plank position half way around.
    Third, relay race: each man sprints the full base path.
    somehow the teams got mis-numbered so “everybody won” and all did 10 burpees.

    pass the Q to YHC

    mosey to Wolfpack Mountain and lineup at the bottom

    BLIMPS to the top
    run up a floor then do 5, 10 or 15 of the assigned exercise all the way to the top (each member of the PAX could choose whether to do 5, 10 or 15 of each exercise)
    Burpees
    Lunges
    Imperial Walkers
    Merkins
    Plank Jacks
    Squats

    Three minutes of Mary COP

    LBC x20
    Flutter kicks x20
    High leg crunches x20

    take the stairs down and mosey back to the flag

    Post Thang

    shout out for Billboard’s dad

    Announcements: usual workout schedule, besides the bonus running work before and after the Saturday City Park workout
    Still time to register for the #csaup 10/17 Alabama Super Spartan www.spartan.com Team name is F3 New Orleans or F3 NOLA

  • A Celebration of the Saints

    4 men met to bask in the glorious gloom to work out the adrenaline from a night of celebration.  T-Claps to Bubba for keeping his word and showing up for his first Rock City workout.

    Mosey to the Rock Pile for the warm up COP: SSH IC x 20; Imperial Walkers IC x 20; Windmills IC x 20; Big Ass Arm Circles IC (Forward  x 20 and Backward x 20)

    The Thang

    • 100 Shoulder Presses con roca
    • 100 Squats con roca
    • Flutter Kicks IC x 20; Hello Dolly IC x 20; Fred Mercury IC x 20; LBC IC x 30; LBT IC x 30; Putin IC x 20
    • 30 burpees
    • 0.8 mile run
    • 40 pull-ups
    • 160 Merkins
    • 160 Squats

     Moleskin

    Yankee told me he doesn’t get anything out of arm circles, so I tried to go Tony Horton on him in order for him to feel it.  T-Claps to Jingle Vader, formerly known as Jazzy.  The man is a burpee machine.  YHC could not come close to keeping up with him on the set of 30 burpees.  BTW, 30 burpees suck.

    Shout Out

    Prayers for those families affected by the flooding in South Carolina.  Be in prayer for them, specifically asking how we can be the hands and feet of Christ for those in need.

  • Drag Race in the Park

    Six F3ers showed up on our first cool morning of the fall, then the four Overachievers (ran 6 miles before the workout) joined the PAX as a personal challenge to the Q.  Then the beat down of the PAX (Overachievers especially) began…

    The Thang:

    Mosey to the Great Lawn-

    Partner-up for 4 cycles of Gasers (Started with foot on the “Gas”)

    Partner 1 – Gaser (four widths of Great Lawn at fast pace)

    Partner 2 – LBC’s (OYO)

    Switch

    Plank and wait

    Side Straddle Hops x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Flutterkicks (OYO)

    Switch

    Plank and wait

    Imperial Walker x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Hello Dolly (OYO)

    Switch

    Plank and wait

    Goofballs x 20 (IC)

    Partner 1 – Gaser

    Partner 2- Dr. W (OYO)

    Switch

    Plank and wait

    20 Count

    Mosey to Roosevelt Mall-

    Plank and wait

    Route 66 (“nice, easy stroll” through the Oaks):

    Round 1:

    Partner 1 – Copperhead Squats at each bench on right side of Mall (1 rep ascending up to 11 at the last bench), Mosey between benches

    Partner 2 – Derkins at each bench on left side

    Plank and wait

    Switch sides and exercises

    Plank and wait

    Round 2:

    Partner 1 – Step-ups (each leg is one rep)

    Partner 2 – Hip Slappers (slap on each side is one rep)

    Plank and wait

    20 Count

    Switch sides and exercises

    Plank and wait

    Round 3:

    Partner 1 – Lunges (each leg is one rep) (6-11 reps)

    Partner 2 – Dips on the bench (6-11 reps)

    Mosey to Refinery for 1-2 sets of Pull-ups / Monkey Bars (OYO)

    Mosey to the Flag

    Shout-outs: Health of PAX (Amnesty achilles) and Tool’s son Brady

    Q failed to give the Overachievers a “satisfactory workout” so they did 2 more miles.  The next time this Q will plan on 6 cycles of Gasers and Route 66 exclusively with leg exercises!

  • Yeungling’s last Q

    Yeungling’s last Q   posted by RY from a Yeungling’s email – sorry its late!)

    1. Warmup

    Side straddle X 25 Imperial walkers X 15 Windmills X 15  Arm circles X 20 Hillbillies X 15  Peter parkers X 20

    Mosey to mass comm building

    2) elevens

    Dips bottom

    frog jumps up top

    Mosey to pull up bars

    3) rocketman

    Burpee pull ups

    Mercans

    LBC

    Squats

    Plank jacks

    4) wolf pack mountain with alternating reverse on inclines. Rocky theme.

    5) 2 minutes of Mary

    Lbtwist X 30

    Penguins rev style X 25

    Thanks for everything Yeungling!

  • A Farewell Butt-Kicking

    18 of the best men I have had the pleasure of knowing posted in the gloom of a purely September morning to get better. Today, I chose my favorite workouts that I have gleaned over my time with F3 NOLA.
    The Thang
    Mosey to the Bandstand for COP and Hops
         SSH x 25
         Plank Jacks x 20
         Imperial Walkers x 20
         Mountain Climbers x 25
    Wall Hops x 10 – Get yourself from the ground to the top of the bandstand by jumping and pushing up with your triceps. 1 time across = 1
    Mosey to Soccer field
         6 Minutes of Mary
         Putins x 15
         Penguins x 20
         Wife Pleasers x 15
         Hip Raises x 15 (Left then right)
         LBC x 20
    Mosey to the Goal Post
         Peek a boo Burpees x 10
    Mosey to fly
         Mississippi Salute
         Rotating Planks x 5 – Start in standard plank, after a 4-count, rotate to left hand in the air, after a 4 count, rotate to inverted plank, 4-count, rotate to right hand in the air, 4-count, rotate to standard plank. Then do the whole thing in reverse. That’s 1.
    Mosey to Audubon Statue
         Step Ups Left Lead x 20
         Dips x 20
         Step Ups Right Lead x 20

    Mosey to the flag
    Circle of man – With the pax in a tight circle, shoulders close together in plank position, each man puts their right hand on the shoulder of the man next to him. Together, the group does a “one-handed” push up. Either the man depends on the man next to him, or helps the man next to him. After 5 pushups, the group switches hands. This is to be a lesson to us all. When we are strong, we are so to help the man next to us. When we are weak, we can depend on the man next to us.

    COT

    Lots of warm words from the PAX for my final Q. You all have meant the world to me over the last year, and my life will be forever better because of you all.

    Moleskine:

    “Lucky he’s not making us do Bilbo TeaBaggins” –  Amnesty after the Circle of man

    “This is Bullshit” – Amnesty after every workout with Burpees or Bear Crawls. Thanks for that.

  • Presses in the Morning

    Good Monday workout.

    Started with the standard side straddle hops. x 20

    Then hillbillies and arm circles. x 20

    Grab our rocks and Indian run for a bit.   Curls, Rows, Shoulder Presses x20 each.

    We headed to the tallest hill in Jefferson Parish for the core of the workout:

    Cross the hill and 10 burpees. Then carry our rock back – 5 plank jacks and 10 bench presses.  Repeat decreasing the burpees by 2 each time and keeping the plank jacks and bench presses the same.  At 2 burpees – switch rocks with the guy on your right and repeat with 4  burpees and then 2 burpees.

    Bring our rocks to the playground for sets of pull ups, leg ups, and LBCs.  The person on the pull ups is the timer and everyone else does max.

    Back to the flag for Mary.

    Lots of presses. Good start to the week!

     

  • The Bear Necessities

    On a wonderful Wednesday morning in NOLA, 17 men set off in the gloom for this kick-ass beatdown.  The two Q’s did not communicate about what we would use for our downPAINment, but our minds were thinking the same thing: “We need to bear crawl the hell out of the PAX”… and bear crawl we did!  Bagasse had the reigns for the first half.

    DISCLAIMER

    Warm-Up:

    • Mosey down Magazine St. to the open field by Entergy Blvd.

    COP #1 – IC:

    • 23 x SSH
    • 20 x Goofballs
    • 20 x Peter Parkers
    • 20 x Hillbillies
    • 20 x Arm Circles (10 x Forward; 10 x Backward)
    • 20 x Wife Pleasers (a.k.a. Amnesty Special)

    The Thang:

    • Mosey to levee by Leake Ave & Walnut St.

    Stop #1 – OYO: Elevens on the Levee

    • Each PAX does 10 repetitions of exercise #1 and then 1 repetition of the exercise #2 (10/1), then 9/2, 8/3, 7/4, etc. until you get to 1/10.
    • This set of elevens consisted of performing exercise #1 (Squat Jumps) at the bottom of the levee, then bear crawl (forward) up the levee to perform exercise #2 (Clap Merkins) at the top of the levee, then bear crawl (backward) down the levee to complete the set. However, the PAX soon relized that there was crushed gravel at the top of the levee (Crushed Gravel + Clap Merkins = Bloody Hands + Why am I doing this).  Some of the PAX performed a hot route audible, and switched the location of exercise #1 & #2.  #Tclaps to anyone bold enough to continue with clap merkins at the top.
    • At around the 6th to 7th time bear crawling up the levee, RY heard this quote “Bear Crawl, I hate you. PS I love you”, and is now thinking about making this quote into a shirt.

    Once the PAX was finished with our bear crawls, we were now ready for hibernation. Instead, Bagasse handed the PAX over to YHC, and I had some sprint work to do.

    • Mosey to the soccer field on Magazine St. and River Dr.

    Stop #2 Part #1– OYO: Sprint Circuit

    • The sprint circuit consisted of performing an ab exercise –IC, then sprinting approx. 60 yards to the soccer goal to perform a part of the BLIMPS set – OYO, then jogging back 60 yards to the start line and plank up for the #six. Rinse & repeat until all the letters in BLIMPS are complete.  Here are the exercises performed:
    • At Start – IC:
      • 20 x LBCs
      • 15 x LBTs
      • 20 x Flutter Kicks
      • 20 x Hello Dollys
      • 12 x V-ups
      • 15 x Putins
    • At Halfway Point – OYO:
      • 5 x “B”urpees
      • 10 x “L”unges (each leg)
      • 15 x “I”mperial walkers
      • 20 x “M”erkins
      • 25 x “P”lank jacks
      • 30 x “S”quats

    Stop #2 Part #2– OYO: Bear Crawl Indian Run (50 yards)

    • The PAX divided up into groups of four, and since bear crawling was far from our memory after the sprint circuit… we performed a bear crawl indian run to remind us about Bagasse’s beatdown. Each group lined up and held high plank.  The last man in each group bear crawls to the front and holds plank once he gets to the front of the line. Rinse/Repeat until each group makes it 50 yards.
    • YHC has to take the blame for the “drunken bears” running into other groups since I failed to point out a specific landmark to crawl to.

    By the time we finished, it was 615 am, so we high-tailed it back to the flag for the Name-O-Rama, Shout-Outs and Prayer.

    I added a video of what the PAX looked like on the levee.  Man, I miss the movie Jungle Book.

  • City Park Rurpeen-athon

    Five half-crazy veteran F3ers showed up for the regular Tuesday fun (4.5 mile run with a minute break for 10 burpees/walk every 6 minutes).  One fully crazy FNG (War Eagle) led the way looking for a real challenge (i.e. Shorty, Mr. Awesome, and Hawg cycle).

    Shout-Outs:

    Tool’s son Brady

    Forest’s soon-to-be bride

    Rev and Yuengling travel/settling in new homes