F3 New Orleans

Category: New Orleans

  • You don’t have to put on the red light

    Pre-Thang –

    A post Bar A Thon workout.  My butt was the only dummy to show up post – 6 beers 6 miles!

    A nice crew of 6 for a not so gloomy but very balmy workout.  Humidity sucks!

    The Thang – Maverick had the Q first.

    He started us off by running us a way we have never run.  We ran back out the AO towards Orleans Ave.  There was actually a small hill on the bridge to add a nice little bonus to the run.  We stopped at the 600 year OAK tree.  Is that for real?? 600 year old tree.  It is the McDonogh Oak.  It is actually 26 feet in circumference.    An arborist said it is probably on 350 on his visit to the tree, but 600 sounds better.

    Anyway this tree was the site of a little warmup courtesy of Maverick.

    25 SSH, plank for 1 min-Maverick said we have to plank bc he never gets to plank in a normal workout, Imperial Walker squats x 20 , plank 1 min, Lunge walk 100 ft then plank 1 min.

    Then we mosey to back across a bridge to the island–which should be called SMELLY Crawfish guts island.  We did one set of Dips x 20 then we had to get out of there.  maverick good call on the modification.  City Park sure seems to have a ton of stinky places.

    We ran to the front of the Museum.  At the front of the Museum we had to run up the stairs and do 10 burpees.  Then at the bottom 1 inclined merkin , then to the fountain 1 dip.  Mav we need a name for this thing.  It is almost an 11 but sucks more than 11’s.  We love you, but we hate you for this invention.   Each rep you reduce one burpee and increase one merkin and dip.  Maverick’s name was taken in vain several times.

    Then came the hammer of hammers.  After the mosey over to the outdoor gym.

    Maverick did the ROXANNE.  One merkin every Roxanne and one plank jack every time sting sang put on the red light.  For a grand total of 25 Roxannes and a 3 min plank with some jacks in there.  We love you, but we hate you Maverick!

    YHC took over at this point.  We mosey’d a bit and then we did 25 LbCs, 25 Peter Parkers, 25 penguins.

    Outdoor gym with partners- 10 pull ups, 10 row ups, and 10 dips on the bars.  Then a second time through with 8 of the same exercises.

    Then after that exercise we did a short mosey and did 25 LBC twists, and 25 Parker Peters.

    Then we Mosey’d over to the Art Museum for a backwards bear crawl up the stairs and a regular bear crawl down the stairs.   2 at a time – the Pax had to plank and wait.

    Then the final mosey back to the FLAG.  In the run to the FLAG Hawgcycle tried to sneak up on me, but thanks to a tip off from Side Effects I was able to find the last gear to keep my boy in 2nd.   (Even after 6 beers barathon the night before!)

    It is always a pleasure men!  And even better is that with Maverick we are in good hands from now on!

     

     

  • 6 beers 6 bars 6 miles Tchoupitoulas Barathon

     

    Beer 1Meet at Le Bon Temps Roulez for a pre-game beer.  I lost my M before the start of the race and couldn’t find her until the 2nd beer stop at TJ’s because she is too darn fast.  I got to chat with a few of the guys before the start of the race.  At 605 the horn and the first beer is pounded.  It was a rather enjoyable Fat Tire.

    Beer 2:  Ran this leg with World Peas and Ecks.  This is a short leg to Reginellis on the corner of Magazine and State.  I was thinking life is easy for this leg.  I passed a few running bananas and tennis outfit people and few tomatoes dressed up like a Japanese cartoon.  I shared my first beer moment with Ecks Roots World Peas Amnesty and Tool.  The race is crazy there is no route and the cars were freaking out wondering how long they would be stuck.  At some point they just decided to drive and if a “dumb” runner got in their way- well…tough luck for the runner.  Drank my second Fat Tire at Regis.

    Beer 3:  The 2nd longest leg from Regis to TJ Quills on Maple.  A good  1.75  mile run.  Roots and I started with the group but we left them to meet up later.  My wife had ditched me and I was trying to catch up.  Roots and YHC kept a nice 8.09 pace to the bar. We chose to run down ST Charles Ave.    At Quills we met the gang but we didn’t stay long and we were off to Patois on Webster.  The beer served was terrible.   Lost the F3 boys until after the race at this point.

    Beer 4: This is the longest leg at 2 miles.  I thought I might have to give up due to the beer but I was able to push through the pain thanks to Roots talking to me through the pain.  Arrived at Patois and had a beer with some nice Costa Ricans.  Watched some runners in suits act like idiots.  Drank a cold Miller lite here – which was fine at this point.  The lighter the better after 3.

    Beer 5:  We left Patois for the short run to Dos Jefes.  Dos Jefes had WARM beer.  Were they trying to make us barf?  Anyway we stayed only a second here.  Too many knuckleheads smoking cigars and I couldn’t hang so we pushed it to the last bar stop – Grits.

    Beer 6.  Grits was great and at this point you know you are only 2 blocks away from the finish line and you can make that even with 6 beers in your belly.  We drank our beer.  Hung out a bit then pushed to the finish.  Got to finish a race with M who is always too fast for me – so that was cool.  I also got to the finish line with Roots and Ecks so that was pretty cool too.  F2 baby!

    Next year I hope to get more of the guys out for this event.  It is one of my favorite races in NOLA.  If you are a tourist this is the absolute best way to see the Uptown neighborhood.  Maybe next year we can send an invite to the F3 pax and get some out of towners for this one.

    At the finish line I collected my coozie, my tshirt, my poster and then had another beer.  Not even a buzz – how is that possible!?  I finished that beer with Ecks, Roots, Amnesty, and Tool.  Whatever happened to World Peas?

    Anyway at 830pm they brought out the Watermelon for the traditional sacrifice. And that was the official end of the 2015 (34th) Tchoupitoulas Barathon.   Good times!

     

  • Little Caesar’s VQ

    This post by RY on behalf of Little Caesar

    Pre-thang
    First workout in 2 weeks (been battling a lingering cold) and also my first Q so i’m pumped and ready to work.
    Warm-Up
    Mosey to the Green Wave Lawn: SSH x 20, Frog Hops x20
    The Thang
    Mosey over to wolfpup hill?: alternating burpees and squats.10 burpees at the bottom followed by 1 squat at the top, followed by 9 burpees at the bottom and 2 squats at the top, so on and so forth. The Humidity has come on strong since my last visit. Roots did a 15 second countdown for recovery.
    Mosey to Wolfpack Mountain: Lunges to the first lip. Indian run to the summit. RY did a 20 second countdown for recovery. While up top: Close Grip Merkins x 15, Wide Grip Merkins x15, LBC’s x 25, Mountain Climbers x 20. Slow decent to the bottom with plank at the bike rack. Head back to the flag.
    Name-O-Rama: We had 8 brave men this morning. No FNG’s :(.
    Shout Out: Cavalier mentioned a family going through a tough time; one child was lost, one has epilepsy and another was just recently diagnosed with a brain tumor. Keep this family in your prayers and appreciate the little things.

  • Squatapusharama, India.

    Pre-Thang

    9 men rolled themselves out of the fartsack for a completely bass ackwards, muggy beatdown. Great to see Chard again, it’s been a long time, brother.

    The Thang

    Mosey across magazine st, find a spot of grass, and circle up for 6 Minutes of Mary, all in cadence.
    LBC x 25
    Wife pleasers x 15 ( This is where amnesty joins in, apparently we weren’t hard to spot)
    REAL Freddie Mercuries x 15
    Back Scratchers x 20

    Mosey to J.J. Audubon
    Dips x 15
    Step-ups (Right leg lead) x 20
    Incline Push Ups x 10
    Step-ups (Left Leg lead) x 20

    Mosey to the levee, partner up.
    Run up the levee with your partner
    Wheel barrow your partner back down the levee
    Run back up, and trade places
    Repeat x 5, plank up when you’re finished

    Mosey to the fly, circle up for Squatapusharama
    Standard squat x 15
    Wide arm pushup x 10
    Sumo squat x 15
    Merkin x 10
    Low slow squat x 15
    Diamond pushup x 8
    Alternating lunges x 15
    Pike pushup x 10

    Mosey back to the soccer post
    3 Minutes of Mary
    Flutter Kick x 25
    LBC x 20
    Hip raise (right side high) x 10
    Hip raise (left side high) x 10

    Mosey to pull up bars, set up in 5 stations
    Burpees
    Squats
    Get – ups (start in laying down position, get up without using your hands)
    Mountain climbers
    Pull-ups

    Do as many reps of the exercise you are stationed at in the time that it takes the men doing burpees to complete 10. Rotate until everyone has done every station.

    Return to the flag, COT

    Announcements:
    Wolfpack mountain AO at 5:30am Friday, Little Caesar is still in the docket to Q
    CSAUP Tchoupitoulas Beer Run (Reg Closed) 6pm at Le Bon Temps Rouler
    City Park AO at 6:30 saturday, Co-Q between Maverick and RY
    Rock City AO at Pontiff Park in Metairie 5:30am on Monday, Hawgcycle the Q

    Tclaps to Chardonnay for Helping out Hawg with the furniture move

    TClaps to Ikea for making his second post

  • Crazy 8s

    The excitement was palpable in the gloom as 8 committed men posted this morning at #RockCity.  Alas, despite the $50 pledge, Chard did not make it.  Rumor has it that he was sitting on the throne writing a check to the Human Fund.

    The Thang

    • Mosey to the end of the track for our Warm-Up
    • Warm-up COP: SSH IC x 25; Parker Peters IC  x 25; Lunges IC x 25; Peter Parker Push-ups (P3) IC x 15;
    • Mosey to the pile and select your rock. Then Mosey out to the flag football field.
    • Rock COP: Squats IC x 12; Toe Raises IC x 50; Shoulder Press IC x 12; Curls IC x 12; Dead Lift IC x 12; Row IC x 12
    • Mosey to the street light on the other side of the track.
    • Boss Keane’s Rock Pile. 4 passes which equals 32 reps for each man.  It was also 32 reps for Yankee.  Finish it off with 10 burpees
    • Mosey to the hill
    • Jacob’s Ladder to Hell: run up and over the hill con roca, on the far side of the hill do one burpee, increasing the reps each time until 7 burpees.  On the near side of the hill lay on your back and do 10 rock presses each time with max reps on the last set.
    • Mosey to the to the water fountain, dropping of your rock along the way.
    • COP: Low Slow Squats IC x 10; Good Mornings IC x 5.
    • Horses to the stable. T-claps to Blue Dog and Reluctant Yankee for being the fastest.

    Moleskin

    Really exciting to have an 8 man Pax this morning.  Hope some of you guys will continue to come out to the Monday morning workouts and spread the news.  Blue Dog remarked about how nice it is to finish in the daylight.  I would have to agree with him.  YHC is looking for some help to move furniture on Tuesday.  Chard, feel free to come help.  The Human Fund takes volunteer donations as well as monetary.

    Shout Out

    We praised God for our health and the opportunity to exercise.  We do not take it for granted.  We prayed for those with ill family members and an upcoming job interview.

    Announcements

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

  • Another visit with your friend – Jack Webb

    Pre-thang – Pulled up to the AO thankful that we have moved our workouts up 30 min as the humidity and heat were already a factor.  I was pleased to see World Peas waiting and ready to get to work.   Tclaps to Amnesty for bringing FNG – Burgundy – good morning San Diego!  and Cotton for bringing his 1st FNG – Ian aka Scuba Steve – the spear fisherman.  I was worried at first that Cotton was going to no=show his EH’d FNG – but Cotton was true and pulled into the AO hot!

    We ran across the Great Lawn for our first COP.  Lucky no duck diarrhea.

    SSH x 25, Plank Jacks x 25, CDD x 25, LBC x 25, Monkey Humpers in honor of Splash’s Friday workout x 20 – some mumblechatter about loving the monkey humper

    Mosey to the row of benches/long concrete bench by Sculpture Garden.

    Step ups x 25, Right leg squats x 15, Left leg squats x 15, Dips x 20

    Mosey to the grassy knoll behind the Art Museum for Jack Webb to 10.  I loved hearing the mumblechatter for this one – its starts out like this isn’t so bad and then by 35 the grunts and groans are special.

    Mosey to the Outdoor gym.  Stop short for 6MOM

    LBC twist x 25, Dying Cockroach x 25, Peter Parkers x 26, Parker Peters x 24, Flutter Kick x 27, Hello Dolly x 25, Jane Fonda left and then right hip x 25

    Walk 10 yards to outdoor gym.  Partner up.

    Group 1 runs around the Art Museum and back approx 3/4 mi.

    Group 2 uses the outdoor gym and completes the cycle of  5 burpees 5 pull ups 10 Merks 15 Plank Jacks 20 LBCS 25 Squats then repeat until your partner shows up.

    After one rotation we modified the running loop to a shorter loop due to time.  The guys ran out along the edge of the track to cheer on the Girls on the Run 5K that supports young girls and gets them involved with running early.  After the first round we had to plank and wait and we added a 4 min plank o rama for bonus.  We included the normal plank, reverse plank, Yankee aggressor and southern gentleman and then closed with the mission impossible.

    After we finished that rotation we moseyed back to the flag.  I am still bitter that I lost the final sprin to Hawg!  Tclaps to Hawg for pushing me harder.  At the flag we finished with a plank and wait.

    Great workout today although the heat is going to be something we have to be aware of- and pre-hydrate all summer!

    Tclaps to Maverick for stepping up and leading the Shout Out.

    Tclaps to Amnesty for bringing the Lakeview FNGs out in force the last few weeks.

    Tclaps to Scuba Steve for killin’ it and working hard for his first post

    Tclaps to Jazzy who is busy on Wed but has not missed a Mon, Fri or Sat workout since he joined us in the Gloom!

    Schedule:

    Monday at Pontiff with Hawgcycle – some talk of some Uptown and Lakeview dudes joining  at 530AM

    Wednesday Audubon at Magazine St. 530AM with Rev

    Friday with Roots (maybe Lil Caesar) 530AM at Wolfpack Mtn/St Charles entrance to Audubon

    605pm CSAUP – Tchoupitoulas Bar A Ton @ Starting at Le Bon Temps Roulez

    Saturday at City Park by Peristyle 630AM with Hawg (due to the CSAUP the night before)

    **Hawg I will take the next Monday

     

     

     

     

     

     

  • Partner 11’s

    Pre-Thang

    The sun is definitely coming up earlier in the Crescent City, which made for steamy, sweaty mess in the gloom.  Luckily the mosquitos weren’t so bad.  Tool was convinced someone was smoking a little grass walking up to the flag, but YHC was pretty sure it was the fresh smell of fertilizer.  Yankee mentioned something about some green onions…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Pickle Pounder x 20, Monkey Humps x 20

    Some mumble chatter around these IC exercises.  Roots claimed the LCC was weird until the count got up to 20.  Monkey Humps got some attention as well until thighs were burning.

    The Thang

    Mosey over to Wolfpack Mountain for Indian Run to the Summit.  Bad Moon did a countdown from 20 for recovery.  Proceed to 6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  T-Claps to Jazzy for making it through all the planks while giving the PAX a good laugh for excessive heavy breathing patterns.

    From Wolfpack Mountain Summit descend first ramp and partner up for Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC and Hawgcycle performed a beautiful demonstration for the PAX.  In unison partner 1 completes Merikan while partner 2 squats.  Run up ramp, flapjack positions, and repeat until 11’s are complete.  YHC is calling himself out for nearly mooping halfway through the 11’s.  That would have been a tragic site to see.

    Slow descent down Wolfpack Mountain to plank up at the bike racks.  Head back to flag.

    Name-O-Rama: Total of 12 this fine morning.  FNG, Ikea, is the youngest to come out for an F3 NOLA workout at age 18.

    Shout Out: Tool has a buddy who just underwent hip surgery and was a tri-athlete down in Texas.  Thoughts are with him.  YHC recently started a project up in Vancouver, WA right outside of Portland, OR.  Lately, YHC’s been overwhelmed with positive vibes: being on a good project, good relationship with wife, festival season in NOLA has been spectacular, etc.  YHC conveyed thoughts of gratitude leading into weekend.

  • Tabata Tuesday on a Wednesday

    Pre Thang

    YHC had to run to the toilet on arrival, so I don’t know much about what went on before we started work, but thanks #tclaps to Amnesty for bringing the flag.

    It was a beautiful morning for a butt-kicking.

    the Thang

    Warmup around the flag

    (in cadence)
    Side Straddle Hope x15
    arm circles x15
    reverse the circles x10
    seal jacks (side straddle seal claps?) x10

    to the pull-up bars

    everyone maxes out on pull-ups/dead hangs and negatives while the pax does a whole lot of side straddle hopping

    mosey to the goal post

    Tabata #1
    20 seconds of high intensity followed by 10 seconds of rest

    pull-ups/dead hangs
    ‘mericans
    lizard hops
    jumping lunges
    lizard hops
    jumping lunges
    pull-ups/dead hangs
    ‘mericans

    mosey to the statue of the most famous bird watcher in history

    Tabata #2

    dips
    box jumps or step ups
    ‘mericans
    plank jacks
    –rinse and repeat

    mosey to the field of oak trees

    Tabata #3

    burpees
    plank walks
    –rinse and repeat three more times

    a little chatter about how many burpees folks were able to do. #tclaps to Roots and Hawgcycle for pushing hard

    mosey to the backside of the band stand

    Tabata #4

    wall jumps onto the stage
    mountain climbers
    ‘mericans
    dips
    ‘mericans
    dips
    wall jumps
    mountain climbers

    mosey to the flag

    #sudden change

    #2 min plank-o-rama

    Post Thang

    announcements – regularly scheduled workouts Friday, Saturday, Monday and back here next Wednesday
    Beer ‘race’ Saturday the 15th

    shoutout – #tclaps to Reluctant Yankee for prioritizing loving and serving his wife this and the next several Wednesday mornings. Working out and making yourself better is great, but serving with love those God’s given you is much better.

    Thanks Hawg for closing us in prayer

    Moleskin – too much heavy breathing, not much chatter, besides Amnesty shaking YHC’s hand, looking me in the eye and telling me, lovingly, how much I suck after that beat down.

     

  • Alien Invasion

    7 committed men, including one Alien set out in the Festival Gloom to explore an uncrowded venue.  It’s been a few days since this went down, so comment if you remember it differently.

    The Thang

    • Mosey to NOMA for the warm-up
    • Warm-up COP: Hillbillies IC x 30; Parker Peters IC  x 30; Merkins IC x 15; Low Slow Squats IC x 30
    • Mosey to the Foundry (shout out to Amnesty)
    • Everybody starts in plank and then in sequence each man completes the following: Pull-ups AMRAP or 10; Merkins x 5; Dips AMRAP or 10; Merkins x 5; Row x 10; Merkins x 5; Pull-up negatives x 2; burpees x 10; back to plank. Repeato when everyone finishes.
    • Mosey to the Youth Soccer Field.
    • Mayweather v. Pacquiao COP: Burpees x 12; Jump Rope IC x 40; Mayweather (duck and dive to left, then right) IC x 12; Pacquiao (punches) IC x 12; Burpees x 12
    • Arc Loader: Each exercise to Midfield (approximately 40 yards).  Boo-Boo Bear Crawl (injured left leg to midfield, injured right leg coming back); Jameis Winston down and back, Crawl Bear to midfield, Burpee long jump back to start.
    • Mosey back toward the flag. Stopping along the way for some pull-ups and Merkins.
    • 6 MOM (more like 9):  LBC IC x 20; LBT IC x 20; Flutter Kicks IC x 61; Russian Twist IC x 20; Hello Dolly IC x 20; Superman to Boat x 3

    Moleskin

    T-Claps to Swiss Miss for coming down for Jazz Fest and making time to join us.  He certainly did Area 51 proud.  Hopefully some of us will make it to Charlotte for some workouts one day.

    Shout Out

    YHC shared Romans 8:15 – “For you did not receive the spirit of bondage again to fear, but you received the Spirit of adoption by whom we cry out, “Abba, Father.”  YHC encouraged the PAX to live with the confidence and courage that comes from being adopted sons of God.

    We continue to pray for those suffering from Cancer and other diseases in our community, specifically Amnesty and Channel Mullet’s fathers.  We also prayed for the students Mr. Awesome and Rev work with and the decisions they must make upon graduation.

    Announcements

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

  • Lights, Camera, Action!

    Pre Thang: Hollywood South was in full effect and YHC was concerned about parking, but the PAX piled in from hither and yon and off we went into the #gloom.   Little Caesar was supposed to have the Q, but called in sick so YHC took the helm and had a plan to utilize the PAX in his absence.

    The Thang:  Mosey out and around to TU front lawn for warmup:  SSH x 30 IC, #suddenchange, IW x 20 IC.

    Mosey to the LU Grassy Knoll and turn it over to RY for a set of his favorites.  It went like this:  10 Burpees at the bottom, 20 Merkins at level one, 30 Squats at level two and finished with 40 LBC’s at the bottom.  Rinse and repeat.

    YHC took the PAX on a mosey back toward TD Jesus and pulled over for a quick bout of #suddenchange.  On to Wolfpack Mountain.  Lunge walk up the first incline, then run all the way up, stopping at each level for 10 Merkins.

    At the top, we were treated to a great sunrise and view of NOLA. (Hawg’s inspiration for his design on our F3 NOLA shirt)

    Back to the flag in a hurry, but still time to stop at the park benches for Dips x 20 IC, then a wander over to the flag  for, you guessed it, #suddenchange.

    COT with shout out by RY.  Good stuff was said here and it’s a shame, due to some #suddenchange combined with a long Jazz Fest weekend, I’m blank…

    Moleskin:  In the original plan, YHC was going to pass it off to several members of the PAX to do some of their favorites, but time got away and it didn’t happen.  Be prepared in the future, it will. It will be a great opportunity to practice for your next Q.

    TClaps to the PAX for putting up with all those Burpees.

    TClaps and respect to Jazzy for hanging tough up front all morning.

    Good Times!

    Roots