F3 New Orleans

Category: New Orleans

  • Side Effects’ Beat Down

    Mosey to Northside of Great Lawn

    Side Straddle Hop x 20

    Forward arm circles x 10

    Reverse arm circles x 10

    Sprint Great Lawn Down – Back

    Mosey to Side NOMA Steps

    Grouped into 3’s and cycled between:

    Sprinting Museum Side Steps Every Step up and down x 2

    Incline merkins on curb

    Alternating toe touches on curb

    Mosey to Foundry

    LBC’s x 20

    Dr. W’s x 5

    Lined up in Plank and cycled between

    Pull-ups x ~10

    Dips x 10

    Merkins x 10

    Lap around Festival Grounds Trail (~ 1 mile)

    Plank and line jumps to wait for 6

    LBFC’s x 15

    Dr. W’s x 5

    Pull-ups x~10

    Dips x 10

    T-Merkins (push-up, alternating lifting one arm straight up in the air to form a T) x 10

    Lap around Festival Grounds w/ 1 Sudden Change (10 burpees)

    Plank, line jumps, and Al Gores to wait for 6

    Reverse Crunches x 20

    Dr. W’s x 5

    Mosey to Great Lawn

    Al Gore x 2 to wait for 6

    Sprint 1 length of Great Lawn to finish

    Shout Out: to Amnesty’s Father and Dr. Keith Collins battling cancer, Side Effects’ wife’s grandfather passed away, and Mav’s friends child (Brooks?) undergoing heart surgery this coming week

  • Another chevy to the levee

    8 Pax including an FNG were ready to roll at 8AM for a hot and humid sauna fest at the Birdcage this AM.  Where were you?

    The Pax huddled around the flag and broke out of the gates to the right.

    Warm UP

    A few side hops on the way to the first Circle of Pain.

    COP1 – SSH x 30, Merks x 15, Peter Parkers x 25, and Low Slow Squats x 20 **In Cadence – My first Q in a few weeks – rough start but I finally got the hang of it again.

    Then we mosey’d to the LEVEE.  A little complicated on my instructions but here is the THANG:

    The THANG:

    Chevy to the Levee:  Run over the levee and do 30 Parker Peters, then run back to the bike path and do 10 dying cockroaches.  Then decrease the Parkers by 2 until you hit 20.  And increase the Dying Cockroaches by 2 until you hit 20.  A modified CHEVY to the LEVEE!

    After a quick recover – Mosey to the Levee at the Fly.  Backwards Bear Crawl up levee x 2 -watch out for glass!  Regular Bear Crawl back down the levee.   We had to Suddenchange here and move the location due to a terrific smell of funky trash.

    Moved ourselves over to Audubon Statue.  At Audubon we did Left Leg and Right leg step up x 25 and we did Dips/Freak Nasty x 20.

    Mosey’d over to Hollywood South field.  The gentle hum of an air conditioned tent was calling our names.  But we opted for 6Minutes of Mary instead.

    LBC x 25, Russian Twist x 20 LBC Twist x 25, Hello Dolly x 25, Flutter x 20 and Plank Jacks x 25

    We pushed our final mosey back to the FLAG for the Circle of Trust.

    In the Circle of Trust we prayed for many who are sick and prayed to be better men in the lives of others.

    Thanks for the privilege of Q’ing this workout.

    Peace-Reluctant Yankee

     

     

     

     

  • Rocks Sharpen Iron

    After a nice Father’s Day weekend, it was time to get back to business!

    Five brave souls, eager to improve themselves, met at the shovel/flag ready to get it on. “Disclaimer!”
    Mosey to COP near the rocks (IC):
    -SSH x 30
    -IPW x 30
    -Arm circles x 30 (15 each direction)
    -LSS x 20
    -Lunges x 20….Grab your rock
    Mosey to the hill for some 11’s:
    -start with 10 burpees, carry your rock over the hill and 1 LBC…return until the numbers reverse.
    (Enjoyed the compliments RY and Tool)
    Time for some People’s Chair: grab some wall with your rock; 10 shoulder presses IC; recover/rest; grab some wall with your rock; 20 curls for the girls IC; Recover
    Mosey back to the rock pile.
    6 MOM IC: 20 x Hello Dolly’s, 20 x back scratchers, 20 x Lil Baby Twists
    Mosey at a brisk pace back to the shovel/flag.

    Shout Out: to my father and Channel Mullte’s dealing with Prostate cancer; Dr. Keith Collins and his family dealing with his cancer; Mav’s and my friend’s kid born recently with heart problems requiring surgeries. I led the prayer thanks for be able to improve ourselves physically, mentally and spiritually; and asking that we continue to improve and to help improve those in our lives.

  • Four Square Four Times

    Pre-Thang

    YHC’s first Saturday backblast and first Saturday Q lumped into one.  Anxiety set in while drafting the blackblast in anticipation of the additional 15 minutes tacked onto the Saturday backblasts.  As the PAX rolled in, it was a pleasure to meet a new set of men that don’t frequent the weekday sessions.

    Warm-Up

    Mosey across the Great Lawn past Storyland and under the Oaks:

    • COP IC: SSH x 30, Plank Walks x 20, Imperial Walkers x 20, Low Country Crab x 15

    The Thang

    Mosey over to a corner of the Great Lawn for OYO interval laps around the lawn.  Sprint short length; 10 Merikans at corner; jog long length; 12 sit-sps at corner; sprint short length; 10 Merikans at corner; jog long length; 12 sit-ups at corner.  Rinse and repeat x 4.  Plank up at the end.

    Mosey over to front of museum for some R&R with Mary:

    • COP IC: LBCs x40, Hello Dolly x 20, Russian Twists x 15, LBTs x 20

    Mosey over to the Foundry.  Everyone plank up in single file.  Front of the line does 10 dips followed by 2 pull ups to monkey bars with 2 more pull ups at the end.  Then bear crawl back to end of line and hold plank.  As each front of the line person moves into dip position, do 1 Merikan before moving forward.  Rinse and repeat x 3.

    Mosey back to the Great Lawn for IC Monkey Humps x 12, Low Slow Squat x 15, Monkey Humps x 10, Plank-O-Rama.  Head back to flag.

    Name-O-Rama: 12 showed up this fine morning.  It wasn’t to humid either with a nice breeze occasionally.  The Foundry really set the PAX over.  Men were dropping for water breaks like flies and modifying pull ups.  But even RY’s Diddy pushed through the struggle and put up a fight.  TCLAPS & Respect!!!

    Shout Out: Prayers for Amnesty’s Dad battling prostate cancer.  Prayers for Bubba’s newborn of 2 months (glad to have you back after becoming a father!).

    YHC had a little help from his wife on his words of wisdom for today’s workout.  So shout out to her first on the inspiration.  It’s getting to be that time in New Orleans where the humidity and heat really take it out of you.  However, the summer is also a time where we really get to embrace the embodiment of this city.  No one’s here for the weather.  It’s something else.  With that said YHC would like to express gratitude where we all are in our lives and that F3 brings something out of each us to embrace this heat.

  • Inchworm High, Inchworm Low

    Pre-Thang

    7 Grown men posted for an Iron on Iron type beatdown. Everyone was early, BTW.

    The Thang

    Mosey toward the back right corner of Audubon for a warm up COP
    SSH x 25
    Donkey Kong x 10 (deep squat to hand slapping the ground, and squat jump to hands in the air)
    Hillbillies x 20
    Merkin x 12

    Mosey to soccer goal post across the street
    Tyrolean Crossing – Every man assumes plank position, while the first man traverses the length of the goal post. Forward, backward, two-hand shuffle, legs over the bar, do whatever you need to do to get across. Return to plank and wait for everyone else to cross. Repeat

    Mosey back toward the lightposts, and line up for the Inchworm Low
    Lunge walk to the 2nd lightpost (25ish yards)
    Inch worm to 3rd light. From standing position, place hands by your feet, walk your hands as far forward as you can, then walk your feet forward to meet your hands. stand up, repeat until you get to the light.
    Reverse lunge walk to the 4th light
    Burpee Broad jump to the 5th light
    Mosey to a near grassy area to recover and do some 6MOM

    LBC x 20
    Flutter Kick x 20
    Freddie Mercury x 20, reversing direction half way through
    Penguins x 20
    Putin Circle – Form a closed circle, facing inward, and everyone assumes Putin position (russian twist). While in position the QIC reaches and taps the hand of his neighbor, who does the same, until it goes around the circle. Recover for a quick 5 count, and do it 9x more, changing direction half way through.

    Return to the VF
    Push-o-rama
    Wide arm Merkin x 10
    Standard Merkin x 10
    Diamond Merkin x 5

    COT

    Prayers for those battling cancer. Amnesty’s Father has recently started chemo. Also, YHC’s neighbor who recently lost her mother, and is now left with no close family.

    Announcements
    Friday @ Wolfpack mountain, 5:30am with Bad Moon
    Saturday @ City Park, 6:30 with Splash
    Monday @ Rock City (pontiff park), 5:30 with Hawg

    TClaps to Amnesty for all the compliments. YHC is honored

    TClaps to Yeungling and Amnesty for getting me home after almost splashing Merlot and passing out post-workout. Stay hydrated men, that means water and electrolytes, a ton of water isn’t enough.

  • Aliens in Rawk City

    Pre-Thang

    7 men rolled out of bed early for a rock-topped beat down at the Playground. 3 of whom are visiting from North Carolina, and chose the path less traveled, you know, the one that leads to Metairie.

    The Thang

    We hit the track running, stopping at the opposite corner, nearest the playground for a COP. SSH x 20, LSS x 20.

    Take a lap

    COP – Stepping Lunge x 20, Merkin x 12

    Mosey to the playground to set up a makeshift Foundry.

    Plank up, first man moves to balance beam for 10 dips, moves to monkey bars for 10 pull ups. As first man finishes dips, second man gets out of plank to follow him. When done with pull ups, get back to the line and plank up, until everyone does their dips and pull ups. Rinse and Repeat

    Mosey to the Rock City Hill for 11’s. 10 Burpees at the bottom, 1 dip at the top. You know how this works.

    Mosey to the baseball field for 6 MOM. LBC x 15, Flutter Kick x 15, Penguin x 15, Putin x 12

    Check the time to find we have a few more minutes than planned. Line up at home plate to take advantage of this blessed gift of time. Run to first base, 10 diamond push ups, run to second base, 20 Merkins, run to third base, 30 Air Squats, Run home, 40 LBC’s. Home Run

    Mosey over to the rock pile, choose a juicy one, I believe I heard a nice “That’s what she said” somewhere in there. Circle Up. Rock Squats x 10, Shoulder press x 10.

    Return your rock, and run back to the virtual flag.

    COT

    Shout out offered for those struggling with cancer, as well as the many who are traveling. The NC F3’ers initiated what they call the ball of man, coming in close for the shout out. I like it.

    Announcements

    F2 tonight at the Carousel Bar in the Hotel Monteleone from 5 – 6:30. Come hang out with some of the F3  guys from NC, Iron sharpening Iron, men getting better, coincidentally over some type of tasty drink.

    Wed @ 5:30am with YHC at the Birdcage. (I’m thinking we might be seeing some oldies/goodies).
    Fri, June 19th –  Bad Moon Wolfpack Mtn 530am
    June 20th – Splash  @ City Park (630 am Sat)

    Sign up for the CSAUP, the Alabama Spartan Sprint. MrAwesome has been finding and posting some killer deals.

    TClaps to our NC folks for posting when it would have been super easy to stay out late and get Bourbon Streeted.

  • Bear Crabbing Around

    Pre-Thang

    Dirty ole Bad Moon kicked off the conversation this morning with a discussion around some Tulane Coeds.  Apparently, there’s a tumblr website specifically for Tulane women to post scandalous pictures of themselves in front of the sign where we typically do our warm up COP.  YHC quickly investigated to confirm validity for the PAX.  Google it…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 20, Plank Jacks x 15

    The Thang

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up stairs, 10 Peter Parkers, bear crawl to corner, 15 Monkey Humps, crab walk to beginning – Repeat x 2

    Mosey over to Wolfpack Hill and head up stairs to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • LBCs, Pickle Pounders, Russian Twists, LBTs, Plank Up

    Slow descent down Wolfpack Hill and head back to flag.  Tool took quite a spill coming down the 3rd story ramp, and Bagass fell behind on the final trot back to the flag.  The humidity was rough on everyone this AM.

    Name-O-Rama: A small showing of 6 this AM, but not too shabby given the exceptional humidity level.

    Shout Out: Tool’s dad has a pacemaker implanted today.  Thoughts and prayers go out to him and his family.  Thanks for getting everyone through the heat safely.  YHC asked everyone to go out this weekend with gratitude.

  • Did a man disappear?

    7 Grown Dang Men jumped, rolled, or fell out of bed for a 5:30 show time at the Birdcage, in the not so gloomy gloom. 2 Rolled in as we rolled out.

    The Thang

    Mosey across the street toward the zoo, circle up in the field.

    COP
    SSH x 25
    Evolutions ( a 4-count stretch from deep squat with hands flat on the ground up to full x-position stretch) x 15
    Evolutions Double-Time x 15
    Merkins x 15

    Mosey to the Soccer goal
    Peek-a-boo Burpees – partner up, do 10, alternating with your partner on use of the same space on the bar for the peek-a-boo pull up.

    Mosey to J.J. Audubon
    Dips x 20
    Step-Ups, right foot lead x 15
    Incline Push Ups x 15
    Step-Ups, left foot lead x 15
    Decline Push Up x 10

    Mosey back to the field

    6 minutes of Mary
    LBC x 20
    Penguins x 20
    Hip raise – right x 15
    Hip raise – Left x 15
    Putins – 15

    Mosey to lights, grab a sip of water on the way

    Suicide Burpees x 4 (this is where our FNG bailed while we thought he was just getting a drink of water, thus why he doesn’t have an F3 name, he apparently hurt his back pretty rough)

    Jog to Golf Course parking lot and around
    Lunge walk 1 on 2 off – Lunge walk 1 parking space, regular walk 2 parking spaces, half way to flag
    Lunge walk 2 on 1 off – lunge walk 2 spaces, walk 1 space to end of lot

    COT
    Shout outs for our regulars, Channel Mullet’s and Amnesty’s Fathers, also for the men traveling.

    Shout out by MrAwesome – great as always

    TClaps to the PAX on pull up improvement – a lot of you are doing a lot more on the bar than when we started. I’m with RY, let’s try and get some pull ups in every work out, and work our way up to a full out Murph. Throw some in on your off days, buy a $20 doorway pull up bar, it’s well worth the investment.

  • that was harder than I thought it would be

    The weather felt great when we started at the Bird Cage, but the humidity got really heavy about midway.

    tclaps to all who finished this one strong, especially Blue Dog.

    The Thang

    Mosey to traditional corner for extended warm up cop in cadence

    Wind mills x15
    Lss x 15
    Merkins x10
    Arm circles x10
    Ssh x 15

    Cross fit merkins x15
    Sumo squats x15
    Peter Parker x15
    Slow stretch Parker Peter x10
    Good mornings x15

    Mosey to goal post
    Sudden change (10 burpees)
    Partner rows to failure on the goal post – that was fun

    Twelve minutes of motion – push yourselves

    12 exercises at every corner of the field, running continuously

    • Burpees (count as three exercises per rep)
    • Jump squats
    • High knee jumps
    • Cross fit merkins

    This part really was pretty devastating. Not much chatter after this.

    Mosey to the lighted tree path

    Sprint  to band stand

    Mary up top in cadence
    all had a good time showing off on stage to the tomatoes below

    LBC x 20
    flutter kick x 20
    high leg crunches (toe touches) x15
    penguin back scratchers x 20
    holy craps (walking planks) x10

    Mosey back to the lights

    from Light to light
    Bear crawl
    High pelvis/butt crab walk
    Burpee broad jumps
    Lunges

    COT – it was a lot of heavy breathing

    time to go to bed.

    peace

  • No Rocks in the Rock City

    During my one day layover in NOLA I had to get my Q-on so that Hawg could get a break from Q duty for a few days.

    It was almost sunny when we started this AM!  Hot and humid as will be normal for the next few months here in NOLA.  Pontiff was dry which was pretty unusual.

    When Hawgcycle arrived Jazzy and I took off so that we could burn some cals.

    We turned left instead of the usual right – and went for a quick COP warm up.

    SSH x 25, Imperial Walker Squats x 25, Carolina Dry Dock x 20 and Peter Parkers x 25 IC

    Then we ran 1/4 mi to the gym with a pull up bar.  Today we went for a half murph.

    So OYO we did 50 pull ups, 100 merkins, and 150 squats.  I broke my work out in to a 5-10-15 rotation.  At the halfway point we did a plank and wait for the 6.  Then we finished strong.  Gotta get more pullups in the workouts!

    Next we ran out for a long run to the Rock City Hill.  At RCH we a backwards bear crawl up the hill, then a forward bear crawl down the hill and then 25 LBCs at the bottom.  We did that 22 times.

    Then we ran to the baseball field by the rocks and we did a quick flutter and hello dolly x25  IC

    From the field we pushed to the flag for a 615 finish.

    Tclaps to Hawgcycle and Jazzy for showing up this AM – lots of people out of town!

    COT – A prayer for gratitude for the things that make our lives easier – a prayer of gratitude for the things in our lives that don’t cost money.

    See you guys in 2 weeks on June 20th.