F3 New Orleans

Category: New Orleans

  • To Burpee or Not to Burpee

    Mosey to Great Lawn

    Side straddle hops x 20

    Imperial walkers x 30

    Plankjacks x 20

    Peter Parkers x 20

    Mosey to Museum side steps

    Divided into two groups

    Group 1: Single leg hops up steps x2 (once each leg), 10 Burpees at top of stairs (after 2nd set) Group 2: Squat jumps

    Flapjack groups

    Mosey to Foundry

    5:00 Competition with partner to see who can do most Pull-ups, LBC’s, and Dips – Loser does 5 Burpees for each category lost

    Run on trail path to Band Stand and back to Foundry

    Plank for the 6

    7:00 Competition with partner 1 set of pull-ups + low bar rows, Merkins, LBC’s, and Burpees – Loser does 5 burpees for each category lost

    Lap around trail path to soccer field

    Plank for the 6

    Dr. W’s x 10

    LBFC’s x 5 (Q failure)

    Straight Leg Hip Lifts x 10

    Reverse Crunches x 10

    Mosey back to great lawn

    Al Gores for the 6

    Finish to flag at your own pace

    Shout out: Amnesty’s Dad with prostate cancer, Dr. Keith Collins with cancer, and traveling mercies for everyone on the road

  • Press On & Reap Your Rewards

    Pre-Thang

    The PAX met in the muggy gloom.  We started with 7, and then a few trickled in for the warm-up.  TCLAPS to Reluctant Yankee for the late arrival with the flag and sprinting to catch up.

    Warm-Up

    Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    • IC: SSH x 30, Imperial Walker x 20, Mountain Climbers x 20, Low Slow Squat x 15

    The Thang

    Mosey over to the Quad area by Wolfpack Mountain:

    • IC: Step Ups (left leg) x 20, Low Slow Dip x 15, Decline Merikans x 10, Step Ups (right leg) x 20

    Mosey over to the Green Wave ROTC bars for some circuit training:

    • Sprint side walk down and back, Prayer Squat, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP
    • Cycle through each exercise; rinse & repeat x 2

    Head over to Wolfpack Hill.  Stairs to the 4th level and then some R&R with Mary:

    • COP IC: LBC’s x 50, Super Mans x 15, Vladimir Putin (Russian) Twists x 20, Real Freddie Mercury x 15,

    Make the descent and plank up by the bike racks.

    Mosey back to the flag.

    Name-O-Rama: Great to have 11 show up this sticky morning.

    Prayers: Bad Moon’s friend with terminal brain cancer, Hawg’s friend with ALS, and Mr. Awesome’s friend going through radiation therapy.

    Shout Out: YHC had a great week of work up in the Pacific Northwest.  After developing some new analytic models, managers were singing my praises.  This was no easy feat as YHC has been working on these for the last couple of months.  Hard work is leaning itself towards a promotion at mid-year reviews.  On a similar note, YHC’s Uncle Banjo recently reached out saying he posted 24 of 25 straight F3 Backblasts out in North Carolina and has cut down a few pant sizes.  His first F3 post was a couple years ago.  The average size of the PAX seems to keep growing since we started back in October.  Similar faces continue to show up and even taking on some Q’ing.  So let’s keep up the good work and motivate ourselves to continue pressing on.  Nothing comes easy except fartsacking!!!

  • Be Aggressive B-E Aggressive

    10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown.  YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.”  This was my first time to Q at the #Birdcage and it was a pleasure.  Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…

    The Thang

    • Start out by running the Root’s loop around the Club House parking lot.
    • Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back.  Flap Jack and finish when all of the exercises are complete.
    • Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
    • Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees.  Flap jack and repeato with 3, 2, 1, burpees.
    • YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top.  T-Claps to Awesome for making it through the complete exercise.  The rest of us got to the round of 7 or 8 burpees before time ran out of us.
    • Mosey back to the flag.

    Moleskin

    T-claps to Awesome and Douille for killing it today.  They set a good pace for the rest of us to follow.  I enjoyed my first Q at #TheBirdcage.  It is a fun AO.  T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.

    Shout Out

    Thanks to God for our health and blessings.  We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.

    Announcements

    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

    CSAUPs

    • July 19 Spillway Run –here
    • August 29 Katrina Anniversary Run – here
      Octobter 17th Spartan Run in Mobile  here  Your group is F3 New Orleans -$30 off code  that expires tomorrow is AMERICA

  • God Bless America

    Great 4th of July Workout.  Six patriots showed.

    Started the morning with the seemingly obligatory side straddle hops.

    As I’m slow and rarely get to plank and wait for others, we knocked the planks out early.

    Side straddle hopes, imperial walkers, and arm circles separated by a minute of plank in between.

    Then mosey to a little Dirty McDeuce on a hill ( at 5 feet its the third highest point in New Orleans) full of Merkins, LBCs and Russian Twists.

    Mosey again to a baseball diamond for a couple of laps of base running: 1st base burpees, 2nd base, merkins, 3rd base dips, and LBCs at home plate.

    Mosey again to our favorite playground for some upper body work : We plank and wait until its our turn and then 10x of pull ups, dips, rows, and a trip across the monkey bars – then a quick run to recover.

    After round two of the upper body work we mosey to the museum.

    Backwards bear crawl up the museum steps.  Courtesy of Reluctant Yankee who first showed us this. I managed to get all of the swearing directed to him – which was easy – he wasn’t there.

    Great workout and great shout out afterward for our country and continued freedom.

     

  • No Rocks in the Rock City

    YHC was pretty sure that it was going to be a very lonely Monday workout – to my surprise we had a solid PAX of 6!

    A very cool 65 degrees in NOLA in July – and gloomy workout this Monday.

    We did a very unusual delay start bc of a text I received right before 530AM.  Delayed start until 535AM when X and FNG – the brow (an Anthony Davis reference – no he does NOT look like Frida Kahlo).

    We broke tradition and left the flag behind by going left instead of right!

    First COP – SSH and Imperial Squats x 25, then Merkins and Peter Parkers x 15

    Mosey’d to the outdoor GYM.  At the playground we divided into 3 pairs.

    1 ran approx 1/2 mi to gate into park while the other partner did:

    5 pull ups, 10 burpees, 15 cross fit pushups (next time these need to be moved away from burpees), 20 LBCs, and 25 Squats

    Once the partner who ran to the gate got back – it was time to switch – no matter where you were in progression.  We did this cycle x 2.

    Then we mosey’d to the track.  At the track we did another COP –

    LBC x 12, Parker Peters, x 12 , Calf raises x 12, Peoples Chair counted out to 12

    Then we mosey’d 400 m

    Then we did 6MOM – LBC twist x 12, Dying Cockroach x 12, Putins x 12, Flutters x 12, Hello Dolly x 12 and Plank Jack x 12

    Then we mosey’d 200 m – during the Mosey we ran backwards x 50m , side hop left x 50m, side hop right x 50 m and then finished with a 50 m sprint – horses to the barn!

    COT:  Prayed for Maverick’s friends in lakeview who have a child with heart issues, prayed for Dr Keith.  We also prayed for all of our boys who are traveling right now!  Tclaps to Maverick who made his last workout for a month – as he takes his family to Santiago Chile for work.

    Tclaps to our FNG- the brow – who hates to get up early, Tclaps to Ecks (X) for coming back to join us after a few weeks off!  Not a bad way to start the week.

     

     

  • Baby You’re a Firework

    Pre-Thang

    Being 4th of July weekend, YHC figured the PAX count would be light this AM.  After a little bit of chatter, the PAX set out with a mission of being a firework and celebrating the birth of America in an F3 Nation backblast fashion.

    Warm-Up

    Mosey down St. Charles and over to Touchdown Jesus.  Line up in straight line:

    • Butt kicks
    • High Knees
    • BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merikans, 25 Plank Jacks, 30 Squats)

    The Thang

    “Catch Us If You Can” (if the PAX count is divisible by 3) over to Wolfpack Mountain.  Carry partner while 3rd does 3 Star Jack Burpees and then sprints to catch up with partner carriers.  Partner being carried does Star Jack Burpees and runner moves to being carried position.  Lunge up first ramp of Wolfpack Mountain.  At the top of each ramp for each level perform 5 Clap Merikans.  Plank up at the top.

    Time for a little R&R with Mary.

    • IC: LBCs x 40, Russian Twists x 20, Real Freddie Mercury x 15, Hello Dolly x 20, Pickle Pounders x 15

    Mosey down the mountain and head towards the benches at the fountain by the flag for IC Dips x 15.  YHC called the fitness a few minutes short due to his drastic need to reach a toilet…

    Mosey over to the flag.

    Name-O-Rama: It’s everyone’s day off for the holiday weekend so TCLAPS to the 7 that showed up.  YHC asks that everyone mention an activity they’re doing to celebrate America this weekend.

    Shout Out: YHC finally got his wedding thank you notes completed after 11 months since getting married.  With that completion earlier in the week, YHC was inspired to encourage everyone to try and get that one thing done over the long weekend that you’ve been putting off for whatever reason.  You’ll have a sense of satisfaction that no longer weighs on your shoulders, and most likely your wife/mother/friend will be happy the task has been taken care of (at least that’s how it worked with YHC’s thank you notes).

  • Custom F3 GORUCK HTL 4/21/16 – Greatest CSAUP

    It is time to raise the CSAUP bar again….

    Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16

    03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options.  Get signed up now so we can fill the event and have the best GORUCK custom event for F3.  Our Cadres Jesse H, JC and Chuy are excited about another custom event and this will be Jesse’s last event before he moves overseas.

    HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    GORUCK HTL is a Heavy, Tough/Challenge and Light event all back to back to back.  The event will start off with a 24+ hour Heavy which will then lead into a 12+ hour Tough/Challenge and end with a 5+ hour Light event.   Between each event you may be given a short break to clean up and refuel. If you make it to the end of the Light event you will earn the HTL patch. While it’s not exactly Selection, it still is not for everyone.

    When: 4/21/16  

    Thursday 2 p.m. start of Heavy

    Friday 7 p.m. start of Challenge

    Saturday 11 a.m. start of Light

    Where: Asheville, NC

    Who: F3 Nation

    Why: Because we live in the greatest Country

    Cost: HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    Pay via paypal as Friends & Family to jdroeder@gmail.com and comment below with your F3 Name, Region & Paid.

    ** Once you have paid you will receive private GORUCK event registration page from Dallas.

    Communication – Updates will be done via this F3Nation.com post and via email once you have paid.

    Questions? email Dallas at jdroeder@gmail.com  A NoCo team is planning this event.

  • That was B.S.

    Pre-Thang:  Ten PAX showed up in the not so gloomy gloom and YHC took them on a fun filled odyssey around the park…

    The Thang:  Mosey out and around past the golf clubhouse and over to the festival of lights:  Lunge Walk to first light.  Bear Crawl to second light.  Lunge Walk to third light.  Bear Crawl to fourth light and plank up.  Plank walks x 15 IC.

    Mosey toward front of park.  After 1/4 mile or so, Sudden Change was upon us! 10 quick Burpees.  Continue the mosey and pull over at Prytania Street for a push-o-rama:  Merkins x 15, Larry Craigs x 15.  Took a break with Low Slow Squats x 10.  Diamonds x 10 and Chuck Norris x 8.  All in cadence.

    Continue the mosey another 1/4 mile and stumbled onto more Sudden Change. Burpees x 10.  On to the fountain benches.  Incline Merkins x 15, Low Slow Squats x 10 and Dips x 20.  All in cadence.

    Mosey just a few hundred yards and low and behold had to overcome more Sudden Change.  Burpees x 10.  On to the site of the old club house for 6 Minutes of Mary:  LBC, Dolly, LBT, Flutter x 20 IC.

    Line up for Indian Run back to the flag.  At the flag finished with a 3 minute plank off.

    COT with shout out by YHC.

    TClaps to the PAX for a strong showing all around while covering 2.25 miles.  Nice work!

     

    Friday 05:30 Wolfpack Mtn w/ Splash

    Saturday 06:30 Storyland/Great Lawn w/ Maverick(?)

    Monday 05:30 Rock City w/ Hawg

    Wednesday 05:30 Birdcage w/?

    Sunday July 19 NOTC Spillway Classic 08:00 Register: http://theyatrace.com/node/78/registration/register

    Good Times!

    Roots

     

  • Tool’s VQ

    Pre-Thang

    It was another muggy morning in the gloom.  The summer heat has definitely set in as buckets of sweat were poured out even before we took off.

    Warm-Up

    Tool’s VQ started with a little mosey down St. Charles and back up to Green Wave Lawn:

    • COP IC: SSH x 25, Monkey Humps x 15, Imperial Walkers x 20, Donkey Kongs (deep squat to hand slapping the ground followed by squat jump) x 10

    The Thang

    Mosey over to Touchdown Jesus and run sideways around the horseshoe (turn at halfway).

    Mosey to Wolfpack Lawn Stairs for OYO Escalator.  Run up stairs and back around completing exercises at 3 stations.  Repeat x 2.  Each station exercise:

    1. Dips on wall ledge x 15
    2. LBC x 15
    3. Peter Parkers x 15

    Q change over to YHC for a mosey over to Wolfpack Hill.  Trot up the parking structure ramps to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • Prayer Squat, LBCs, Imperial Walkers, LBCs, Burpees, LBCs, Plank Up

    Mosey back to the flag.

    Name-O-Rama: 12 showed up this muggy morning.  Roots took off a little early for work.  There were a few stragglers on the mosey back to flag, but F3 leaves no man behind.

    Shout Out: YHC’s grandmother having a gallbladder stone removed today.  Yankee gave up a rundown of upcoming events and expressed new people to step up for Q’ing.  Backblast ended with a prayer on gratitude for bringing everyone out, keeping us safe of injury, and enjoying each other’s company.

  • Ruck City #1

    One Marine and 3 civilians hit the gloom for the first ever New Orleans F3 #RuckCity workout.  YHC bubble wrapped some concrete bricks from Lowe’s.  They weigh about 5 pounds each.  Yankee went with some all-natural bricks, hoping they would not tear up his ruck.  Amnesty chose to fill his ruck with one of the native rocks, wisely bringing a plastic back for protection, and Jazzy was confused as to why we brought backpacks to the workout.

    The Thang

    • Mosey to the #RockPile for our warm-up
    • Warm-up COP: SSH IC x 30; Good Mornings IC  x 10; Windmills IC x 15; Forward Arm-Circles IC x 15;  Backward Arm-Circles IC x 15
    • Amnesty and Jazzy select their rock. Then Mosey to the hill
    • 11s on the hill. Run up and over the hill ruck-on.  Merkins on each side.  Completed 110 merkins when all was said and done.
    • Mosey to the far side playground
    • Negative pull-ups ruck-on. Partners assist with first pull-up if needed.  Slowly lower self during 10-count.  Completed 2 sets of 3 reps.
    • Mosey to bike pump pavilion.
    • Left Leg Step-up Ruck-on IC x 20 followed by Right Leg Step-up Ruck-on IC x 20
    • Mosey to the to the water fountain for hydration and 7 more merkins.
    • Amnesty and Jazzy return their rocks and we all mosey to the flag.

    Moleskin

    YHC was glad to be back after missing the last couple of #RockCity workouts.  T-claps to Amnesty, RY, and Jazzy for being such a faithful #RockCity krewe.  Double T-claps to RY for cooling down with an extra 2 miles.

    Shout Out

    Thanks to God for His grace and mercy.  We prayed for those traveling and those facing sickness.

    Announcements

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