Category: New Orleans

  • Dive Bomb till You Drop

    10 set off with Bluedog nowhere to be found

    The Thang:

    Long Mosey to Tulane Lawn

    Frankenstein

    Double knee ups

    Lunge lunge rotate

    Merkins x10

    Squats x 20

    Plank Jack x 15

    Imperial Walker x 15

     

    Mosey to Loyola Corner

    4 sets 10 reps

    Station 1 Dive Bomber Merkins

    Station 2 Dips

    Station 3 LBC

    Station 4 Peter Parker

    Mosey to Wolfpack Mountain 

    Indian Run to the Summit

    Dolly’s x20

    LBC x 20

    Russian Twist x10

    Shout-Outs:

    Dr. Collins

    Amnesty’s Father beating prostate cancer

    2 month old with heart condition at Children’s

  • Mississippi Salute

    Pre-Thang

    This morning started off with what seemed to be a record-tying post of 15 men. When the long hand hit the 6, we….er they…embarked on a workout that pushed every man to at least one of their limits.

    The Thang

    Mosey to the first COP at the back corner of the park
    Side straddle hop × 25
    Imperial walkers X 25
    Arm circles X 10
    Windmills X 10
    Lunges x 10

    Move on toward the soccer goal post (where YHC joined the rest of the crew after a fart-sacking incident, making this the the largest post we have had in NOLA F3), for one round of Tabata. At high intensity you perform excercise A for 20 seconds, then rest for ten seconds. Once again, at high intensity, perform exercise B for 20 seconds, then rest 10 seconds. Repeat this entirely x 4, for a total of 8 sets.
    Exercise A – Peek a Boo pullups
    Exercise B – Squat Jacks

    Mosey to the Fly for the Mississippi Salute!

    In a line, facing the river:
    Jack Webb to 6
    Little Baby Twist x 30
    T-Pushup x 10 ( lift right hand high, bring it back down for a pushup, then raise left hand high, and back down for another pushup. rinse and repeat.)
    Penguins x 20
    Dive Bomber Pushup x 8 OYO

    Handover Q to Rev (YHC)

    Mosey to the levee, and run some “Nola Hills.” that means we ran up and down the levee until we ran out of levee. Then moseyed some more to J.J. Audubon

    Low Slow Everything – On each exercise, take 4 counts to go down, hold for 4 counts, and come up in 4 counts. Rinse and repeat

    Incline Merkins x 6
    Freak Nasty x 5
    Decline Merkins x 4

    Mosey to the field next to the tomatoes and their clipboard.

    COP
    LBC x 15
    Mountain Climber x 18
    Flutter Kick x 16
    Squats x 15

    Mosey back to the flag, plank up. Rotate plank.
    Standard plank for 60 sec
    Left hand high for 30 sec
    Inverted for 45 sec
    Right hand high for 30 sec
    Standard for 30 sec.

    Moleskine:

    TClaps to Yeungling for a KILLIN Q. You are, without a doubt, ready for your full Q.
    TClaps to all you guys who don’t normally post on Wednesday for making this our largest post ever!

    Announcements:

    Friday – Roots has the Q at Wolfpack Mountain – 5:30am
    Saturday – Splash has the Q at City Park – 6:30am

  • Ruck City #2

    Three Ruckers met in the Metairie gloom for the now traditional last Monday of the month Rucksack Workout at #RockCity.  Jazzy’s Hello Kitty Ruck was in the possession of his daughter, so he modified with a rock sans ruck.

    The Thang

    • Ruck to the rock pile for a Warm-up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30.
    • Grab Jazzy’s Rock and Ruck back in the direction from whence we came.
    • Red Hot Chili Pepper at the Bird Sanctuary. Rucksack stayed on our back except for dips when we switched it to the front:   Left Leg Step-ups IC x 12; Dips IC x 6; Right Leg Step-ups IC x 12; Incline Merkins IC x 6; LLS x 10; Dips x 5; RLS x 10; IM x 5; LLS x 8; Dips x 5; RLS x 10; IM x 5 (YHC lost track of the count a few times).
    • Ruck to the old playground
    • Modified Cindy. Rucksacks stayed on our backs.  3 stations:    Merkins x 10; Pull-up hang from the rings while the Merkin Man does 10; Do as many squats as you can while the Merkin man does 10.  Rotate and repeat.  Everyone did 3 sets of each exercise.
    • Ruck to and over the hill.
    • COP: Upright Row IC x 10; Russian Swings IC x 10
    • Ruck Cusak Style for about 100 yards; 10 burpees sans Ruck; Ruck Cusak style for another 50 yards to the Rock Pile. Drop off Jazzy’s Rock and Ruck regular to the flag
    • Chilcutt Plank with Rucksack for a minute and a half.

    Moleskin

    Nice change of pace today with the Rucksacks.  Gives us some variety.  YHC really liked the upright rows and the Russian Swings, which you can’t really do with the rock.

    Shout Out

    We prayed for Keith Collins.  We thanked God that our community has been blessed with Dr. Collins and his family.  We are thankful for the man and father that he is.  We continue to pray for a miracle.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park
  • Mano y Mano y Cindy

    Six PAX started off with false hopes of cloudy skies with one little piggy running wee-wee-wee to catch up!  “Poisoned” Orleans Parish water complicated our attempts to avoid heat stroke.

    The Thang:

    Mosey to Great Lawn

    Side Straddle Hops x 25

    Bird Dogs 15 sec each leg, rinse and repeat at 10 sec each leg

    Lunge twists for 15 yards

     

    Mosey to the Foundry

    Cindy Competition between partners:

    Round 1:

    Partner #1: Repeated cycles of Cindy (5 pull-ups, 10 merkins, and 15 squats) during partner run (average 3-4 cycles)

    Partner #2: Run along Festival Grounds Trail to shelter and back (approximately ½ mile)

    Partner #1 and #2 Switch – #1 Run, #2 Cycles of Cindy

    Plank for 6

    LBCs x 25

    Straight Legs Up Crunches x 25

    10 Second Count Rest

    Round 2:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    Flutter Kicks x 25

    Dr. W’s x 10

    Parachutes x 20

    10 Second Count

    Round 3:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    LBFC’s x 10

    Dancing Chilcutts x 10

    20 Second Count

     

    Mosey to Roosevelt Mall for ¼ mile pick-up run

    Mosey to Great Lawn

    Al Gore for 6

     

    Finish to the Flag at own pace

     

    Shout-Outs:

    Dr. Collins

    2 month old with heart condition at Children’s

  • As Nasty as We Wanna Be

    2 men hit the #RockCity gloom this morning.  It made for easy decision making when it came time to partner up.

    The Thang

    • Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
    • Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
    • Partner up for Ketchup: Partners decide on a rock to use.  First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees.  Once he finishes, the burpee man runs to catch-up with the rock man.  The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner.  This continued all the way around the path.
    • Slow mosey to the flag con roca. The hammy was feeling it at this point
    • Fence Chunkers x 20.
    • 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
    • Mosey con roca back to the rock pile and deposit the rock for another day.
    • Run back to the flag

    Moleskin

    It was nice to have Jazzy back after his vacation hiatus.  Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise.  If only he would have started his rock training a few months earlier.  In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.

    Shout Out

    We thanked God for his blessings and prayed that we not take them for granted.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park
  • Mike Tyson and the 610 Stompers

    Three men set out in the humid gloom of City Park to give Reluctant Yankee a proper F3 send off to Lithuania.  It seems like summer travels and weekend getaways kept the numbers low today.

    The Thang

    • Mosey to great lawn for the warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Arm Circles IC (Forward x 15 – Backwards x 15); Windmill
    • Mosey to NOMA for The 610 Stomper: 10 Burpees in one minute.  Repeat for 6 sets
    • Run around Big Lake (I think it is about 1 mile) We staggered the starts and played some catch me if you can.  No need to provide incentives given the competitive nature of this pax.  When finished each man slow moseyed to the Foundry and did arm hangs in lieu of planks waiting for the six.
    • Mosey to a soccer field for 8 Rounds of Tyson (1 Round = sprint to midfield and do 10 reps of the exercise, sprint to far end line, 10 more reps, sprint back to mid-field, 10 more reps, sprint back to start, 10 more reps) Excercises = Burpees, 4 count flutter kicks, squats, staggered merkins, bunny hops, 2 count peter parkers, beyonces, merkins
    • Mosey back to the flag

    Moleskin

    T-claps to Yankee for squeezing in a workout prior to his international flight.  We had done 100 burpees by the time we were 30 minutes into the workout.  Our only regret is that we didn’t have time to get 2 more rounds of Tyson in.

    Shout Out

    Prayers for Yankee’s trip and Side Effect’s has he and his wife prepare for their newborn.

    Announcements

    • Monday – 5:30 @ Pontiff
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park
  • Easy Like Friday Morning

    Pre-Thang:

    Nine men came out in the steamy gloom to get their sweat on.  This was YHC’s first full Q.

    The Thang:

    Mosey up and down St. Charles Ave to Green Wave lawn.  No sightings of anyone resembling Drew Brees.

    IC:  SSH x 25, Arm Circles x 15 x 2, Squat Jump Turn x 15, IPW x 15, Smurf Jacks (SSH in squat position) x 15

    Quick Mosey to Touchdown Jesus lawn and split in two alternating groups.  First Round:  group 1 Bear Crawl to statue, sprint back while group 2 does Burp and Merks (Burpees w/increasing pushups).  Second Round:  Lunge Walk to statue, sprint back  – burp and merk.  Third Round:  Backpedal around statue, sprint – burp and merk.  (looking back, round three would have been better suited with another bear crawl)

    Mosey to garage, backpedal and sprint first ramp with a pitstop at the top of each incline to knock out LBC x 15.  Plank at the top to wait for the #6.

    IC:  Hello Dolly x 15, Russian Twist x 15, Flutter Kick x 15, LBT x 15, Superman x 10, Rosalitas x 10

    Head down the stairs to level 3, mosey down the ramps and out to the quad for a quick round to cap off the morning.  IC: LS Dip x 15, Step Ups x 10, Incline Merkin x 10, Step Ups x 10, LS Dip x 10.  YHC wishes he could have dug deeper for a higher rep count on these but was running out of gas.

    Mosey at your own pace back to the flag.

    Circle of Trust included Spillway Classic announcement along with the usual rundown of who’s Q’ing upcoming workouts.  YHC thanked the PAX for pushing him through three good months of F3,  resulting in 15lbs shed and much better shape than just running alone.  Prayer shout outs to the victims of the Tennessee shootings and to the Big Man above for giving us the health and will to do these workouts and become better men.

    Thanks for letting me lead.  I will strive for more of a beat down and “bullshits” on any future Q’s.

    Tool

     

  • Douille or Do We Q in Cadence? or !

    Pre-Thang: Seven Pax showed up at the Monkey Cage for YHC’s often erratic VQ.

    The Thang: Mosey out to far end of the park towards the levee for a little COP. Yankee had fun clearing the spider webs on the way. Rough start for YHC with the cadence but the Pax were extremely supportive during the VQ.

    IC: SSH x 25, Imperial Walkers x 25, Plank Jacks x 20, Mountain Climbers x 20, T-Merkins (Tulane Tumblr) x 5

    Mosey over to the statue in front of the zoo. Yuengling added a little fuel to the unpredictable cadence by taking a few head dives into the bushes next to YHC.  Nineteen is good, right?

    IC: LF Step Up x 19, Incline Merkin x19, RF Step Up x19, Low Slow Dips x 12

    Mosey over to the fly for an escalator at the levee. Thanks to (#Tclaps) Roots for the coaching and encouragement on the way to levee.

    Escalator 3x

    Merkins x 10 bottom of levee

    Bear crawl to top of levee

    Squats x 20 top of levee

    Backpedal to trees by the road

    LBC x 30

    Sprint back to bottom of levee, plank when complete

    Ten count by Tool then mosey over to the soccer field after scaling the mound. Hawgcycle surprisingly found us circling up for Mary.  I still can’t believe he found us!

    Before Mary, Sudden Change – Burpees X 10   Tool tried to call BS which is like thank you in F3 lingo right?

    IC: Real Freddie Mercury x 20 (reverse halfway through), LBT x 25, Flutter Kicks x 15, Russian Twist x 15

    Indian run back to statue by zoo. Thanks to Yankee for reminding YHC about #1 rule, no man left behind.

    Plank up for the 6 then IC: Decline Mekins x 15, Dips x 10.

    Back to the flag at your own pace. Good job Hawg pushing it back with YHC.

    Name-O-Rama: Finished with 8. Thanks to all Pax by YHC for the somewhat shaky VQ.

    Prayers: Strength & Wisdom to the doctors around the country working to cure cancer: http://killingcancer.vice.com/

  • SHEEPDOGS

    A sheep dog or sheepdog is generally a dog or breed of dogs historically used in connection with the raising of sheep. These may include livestock guardian or pastoral dogs used to guard sheep and other livestock in farms for farmers, and herding dog, a dog used to herd sheep and other livestock.

    Several months ago as were just getting started at Faultline one of our Charleston F3 brothers was leading us. Joey Varin or JV in F3 speak was our Q for that dark and frosty Thursday workout. JV and I had been acquainted for several years and I knew him to be a Citadel Grad, an Army Officer, and a veteran of military deployments to the sand box on the other side of the pond. He is an intelligent and well-spoken man and one of good character. When he addressed us at the COT that morning he spoke of the three types of people walking around on earth. The Sheep – make up the majority – happy, innocent, loving, and often a bit naïve. Then there are the wolves – fierce, intimidating bullies, interested in only feeding their hungers – at the cost of the sheep. Lastly there are the sheepdogs. They are the counter balance to the wolves. The yin to their yang. They are the ones who stand the post, look down from a better vantage point, and watch over the sheep. They are the ones who put themselves between the wolves and the sheep – often to their own peril – so the sheep can be at peace. At the time he told this story I believed it to be an inspiration for us to continue to grow strong with the like-minded men beside us. After months of F3 boot camps, several CSAUPs, and plenty of discussion with former military brothers like Goose I realize it is so much more.

    I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin’s egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful. For now, though, they need warriors to protect them from the predators.
    “Then there are the wolves,” the old war veteran said, “and the wolves feed on the sheep without mercy.” Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

    “Then there are sheepdogs,” he went on, “and I’m a sheepdog. I live to protect the flock and confront the wolf.” Or, as a sign in one California law enforcement agency put it, “We intimidate those who intimidate others.”

    If you have no capacity for violence then you are a healthy productive citizen: a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath–a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? Then you are a sheepdog, a warrior, someone who is walking the hero’s path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

    Being a sheepdog is not about beating your chest or puffing it up as others draw near you. It is not about being some knuckle head bad ass with something to prove. The world is full of the fake tough (those big chest puffers who deflate when confronted with danger) and the crazy brave (those who rush into any situation albeit unprepared) who are no help to anyone. To me it means so much more. Preparing for what you hope will never happen – no one should truly wish for conflict but rather should live in peace as much as possible. Acknowledging the fears within you and setting goals to conquer them. Preparing yourself on every level – body, mind, and spirit! Getting physically stronger is important but only one aspect of preparedness. Getting your mind right is equally important. Having a can-do attitude that says I won’t let this life beat me down. If I go down I will get back up and if my brother goes down I will pick him up. Spiritually speaking there are many different beliefs but all have the common themes of love, compassion, and respect for human life. To acknowledge these is a key to helping understand why the sheepdog is needed and what his role is to the sheep. If we strive for all of these – the body, mind, and spirit – then we hit the trifecta of being a sheepdog.

    Often times the sheepdog is looked upon with disdain or not at all. As JV pointed out they do not usually stay amongst the sheep but rather stand a post far and away so as to be alerted to danger before it gets too close. The sheep want to go on being sheep and pretending they live in a modern day utopia. A typical attitude is that no one wants one until they need one! Well brother’s sheepdogs do not live in a glass enclosed box on the wall that reads break only in the event of trouble! The sheepdogs need to be out in the open for all to see. For the sheep to know they are going to be ok and for the wolves to understand not to try anything foolish – NOT ON MY WATCH! The sheepdogs need to be prepared, vigilant, and out in force. Wolves are everywhere and closing our eyes and pretending they are not – well let’s just say that is the ultimate act of foolishness.

    The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, cannot and will not ever harm the sheep. Any sheepdog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

    Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn’t tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, “Baa.”

    Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

    The world is not the same world our parents and grandparents knew. The evil that is around us continues to spawn and metastasize. Don’t misunderstand – there has and will always be wolves in this world. However with the technology of our time – the technology that makes our lives easier and better too – the wolves are adapting too! There are more, more fierce wolves today because of technology! Combine that with the erosion of governmental leadership, and moral values and it is not a far walk to see that pack of wolves waiting to pounce on the innocents of sheep that are all around. Of course the wolves probably did not count on a group of men under the flag of F3!

    Brothers this piece is not to make our group into a fighting force. It is not to turn us into a band of citizen soldiers. Many of us have served and many continue to do so and that is honorable. It is not to debate the political climate of our time – in a group such as ours we will all have differing views about political decisions and stances. It is certainly not to bemoan the sheep! It is merely to remind us that what we do is very important. It is more than just getting together a few times a week to do merkins and burpees, and CSAUPs. 1st F. More than just a few craft beers and good conversation. 2nd F More than just enjoying some spiritual time together. 3rd F You see – in each of those three you will find a subtle rebirth of the SHEEPDOG. I write rebirth because that’s what I believe we were all born as. I believe that while many have slipped into a sheep-like state we were sheepdogs all along. We were sheepdogs in sheep’s clothing! We have started to shed that skin and are re-emerging as what we were born to be. That is what you are doing by commiting your time to this F3 brotherhood. Make no mistake it is not an easy or short journey. It takes time and is often painful to complete but in the end we will be the SHEEPDOGS that we were born to be.

    “In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn’t have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.”

    Who knows when we might be called to act? It could be something involving your family or a friend. It could be something that is happening in your community. Or it could come from the wolves that seek to hurt the sheep from outside our borders. Doesn’t matter. A sheepdog is a sheepdog no matter the threat. Look in the mirror – are you that sheepdog? If not let’s get there together – learn, work, grow, stay vigilant, and remember there is always trouble in the wind!

    A little Runyard Kipling for closing:
    While it’s Tommy this, an’ Tommy that, an’ “Tommy, fall be’ind,”
    But it’s “Please to walk in front, sir,” when there’s trouble in the wind,
    There’s trouble in the wind, my boys, there’s trouble in the wind,
    O it’s “Please to walk in front, sir,” when there’s trouble in the wind.

    On Sheep, Wolves and Sheepdogs
    (From the book, On Combat, by Lt. Col. Dave Grossman)
    “Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself.
    The question remains: What is worth defending? What is worth dying for? What is worth living for?”

    – William J. Bennett
    In a lecture to the United States Naval Academy
    November 24, 1997

    Credit excerpts to this article – http://www.killology.com/sheep_dog.htm

    Hot Spot – AYE!

  • Working out with Breeze.

    Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze.  It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.

    The Thang

    • Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
    • The 3 – 10: 10 Burpees in one minute.  Repeat for 3 sets
    • Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
    • 1 mile Run. Everyone finished between 7:45 and 9:10
    • Slow Mosey with the rock to the Kaboom.
    • 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
    • Mosey your rock back to the rock pile.
    • 1 mile run plus the extra 1/8 to get back to the flag.

    Moleskin

    Glad to see Tool post this morning.  With all of the travelers Yank and I were worried we might be the only two.  Today’s work out was geared toward preparing for the Spartan in October.  I think we can streamline it a little and get 3 mile runs in.

    Shout Out

    More prayers for those facing health difficulties.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park