F3 New Orleans

Category: New Orleans

  • Metry Represent?

    Happy Star Wars Day….May the Fourth be with you…  Three residents of New Orleans showed up for the Metairie workout.  No Metairians.  Whaaaat?

    Plant the flag and Disclaimer on the mosey to the COP, a little karaoke enroute to loosen this old man’s hips. (IC: 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xLSS, 10 Spiderman Pushups).

    Grab a Rock.

    Time for four rounds of the People’s Chair (about a minute or so each). 1st round: hold the rock, 2nd round: military press x 10 IC, 3rd round: curls for the girls x 10 IC, 4th round: hold the rock.

    Con Roca, mosey over the hill and around the running track to the southside outdoor gym for a circuit….that’s a haul….  Two rounds of 10 burpees, pull-ups/hangs on the rings, 10 squat-press con roca.

    Another long haul to the rock pile to return the rock til next Monday.  Mosey to the shovel/flag for some Mary:  IC 20xLBC, 20xHello Dolly, 20xAnkle Scratches, 20xFlutter Kicks and to strengthen these old man’s hips; wife pleasers x 20 IC; sun was a little higher in the sky for Reluctant Yankee to do these with an audience…he’s sooooo shy!

    COT: Shoutout to our fathers with prostate cancer, Hawgcycle for a safe trip.  We were thankful for our health, the opportunity to get stronger, and to bring this strength to our family and friends.

    Coming Soon to a Nola workout near you….

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

     

     

  • Levee Love

    Pre Thang

    12 men gathered cordially to experience Yeungling’s VQ on a surprisingly cool spring morning

    The Thang

    The pax moseyed over to the rear right corner of the park, nearest the intersection of Magazine and Leake, where Yeungling Q’ed his first COP.

    COP
    SSH in cadence x 25
    Hillbillies x 20
    Hammy Poppers (this is what Hawg called them in memoriam of Amnesty’s hammy) Touch opposite hand to toe. In cadence x 15
    Sudden Change (Burpees x 10)

    Hand over Q to Reveille

    Mosey to levee

    Realize the levee is seperated from the railroad tracks by a moat
    Wile E Coyote’s x 10

    Mosey to a better spot to cross over onto the Levee, but not until The Wiz, who Kotter’ed today, busts his entire leg tripping on the tracks.

    Chevy to the levee (11’s)
    Start with 10 sumo squat jumps
    Run down levee, 1 LBC
    Run back up levee, 9 sumo squat jumps
    Run down levee, 2 LBC’s, until 10 LBC’s

    Mosey to the fly, meandering up and down the Levee as we go.

    Push-o-Rama – All in Cadence
    Wide hand push ups x 10
    Standard push ups x 10
    Diamond push ups x 8
    Pike Press x 8

    Run to levee and meander a bit more

    Mosey to the soccer post in front of the zoo

    Peekaboo burpees x 10 OYO – Do a burpee, jump up to the soccer post and do a commando pull up.

    Mosey back to the flag

    3.5 Minutes of Mary
    LBC x 20
    Freddie Mercury x 20
    Back Scratchers x 20

    COT

    Shout out by MrAwesome

    Announcements:
    Continue to remember Channel Mullet’s and Amnesty’s Fathers, batting prostate cancer

    Friday, Wolfpack Mountain at the front of Audubon Park, Q’ed by Roots at 5:30am

    Saturday, at City Park, 6:30am (our new time) Q’ed by RY and Maverick

    Monday at Pontiff Park 5:30am

    #Tclaps to The Wiz for a merlot splashingless Kotter. You held your own well

    #Tclaps to FNG B Money for posting all the way from the north shore. Word is the alarm had a 3 in it when he woke up.

  • Be Not Dismayed

    4 strong set out to get stronger at #RockCity, battling the overly aggressive Metairie Mosquitos and the soccer field turned briar patch.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Low Slow Squats IC x 30; Forward Arm Circles IC x 30; Backwards Arm Circles IC x 30; Good Mornings IC x 15;
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Shoulder Press IC x 12; Curls IC x 15; Row IC x 15
    • Mosey to the hill
    • Sprints con roca x 5
    • Mosey to the soccer field, but it is locked. Roll with it.
    • Mosey to the t-ball field
    • 2nd Rock COP: Squats IC x 15; Toe Raises IC x 40
    • Mosey to the Kaboom
    • 2 Rotations: 1st group does pull ups while second group does 5 Rock Burpees.  Flapjack and repeato.
    • Mosey to the main field.
    • Ark loader: Animal exercise 40 yards and do shoulder presses con roca until the 6 arrives and does 5 reps.  Run back to start and get ready for the next exercise.  Bear Crawl and Frog Jumps
    • Mosey to the flag
    • Fence Chunkers x 20 or so.
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Got thrown some sudden change by the soccer field being locked.  First time I have ever seen that.  I think things worked out even better than my original plan since we got to add a leg COP and some pull-ups.  Life often works out that way.

    T-claps to Jazzy for his third consecutive post.  He goes all out and makes the rest of us want to work out harder because of his effort.  It was also great to have Reluctant Yankee back at #RockCity and I always know I can count on seeing Amnesty at the flag on Monday mornings.  I think he is a more consistent presence at #RockCity than YHC.

    Shout Out

    Inspired by Jazzy’s contribution to the Saturday’s shout out, YHC quoted Joshua 1:9: “Be strong and of good courage.  Do not fear or be dismayed for the Lord your God is with you wherever you go.”  When the 12 Israelite spies were sent into the Promise Land they all came back with a report of the giants that occupied that land.  Ten of them feared the giants, saying there is no way they can take the land.  Joshua and Caleb; however, were not dismayed.  They believed that God would deliver the land no matter what size men were occupying it.  When we face giants in our life, do not fear or be dismayed, but face them with the courage and strength found in God .

    Prayers were lifted for those suffering from cancer and those suffering from the earthquake in Nepal.

    Announcements

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

  • It’s Official: F3 Mint Hill Has a Launch Date

    Wow! The men of Mint Hill, NC are fired up to get this thing launched. They finally have their own AO close to home, and now an official launch date!

    Please join the men of Mint Hill, Saturday, June 13th at Veteran’s Memorial Park off I485 on Highway 218.  The workout will launch promptly at 0700; so arrive early.

    Plan to stay afterwards for coffeeteria. Food and refreshments will be available at the park while the Pax enjoy some 2nd F.

    Contact f3minthill@gmail.com if you know men who would like to join F3 Mint Hill.

     

     

    ************TOP SECRET************

    The following information is confidential.  If you are not authorized to read this, do not proceed. F3 reserves the right to punish violators with up to 50 burpees, or they can take the easy way out and choose suicides.

     

    • F3 Mint Hill is currently conducting Black Ops missions; Mondays, 0530, Veteran’s Memorial Park.  Any accounts or descriptions will be disavowed until the official F3 Mint Hill launch.

     

     

    Knew you would read it!

    See you in the gloom!

  • Lucky 7

    What a lovely day to post!

    Seven men arrived at the shovel/flag ready to improve themselves…and they definitely did.

    After the disclaimer, a mosey to the front lawn of the New Orleans Museum of Art for some COP: IC 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xPeter Parker Pushups…and then mosey to the outdoor gym.

    The outdoor gym proved the perfect location for “The Foundry” where “Iron Sharpens Iron”:  7 men lined up starting in a plank position.  YHC started and each followed in turn.  AMRAP  Pull ups, dips, rows, monkey bars, run across field and 10xburbees at the fence, run back and plank at end of line.  Wash, rinse…REPEAT!  After the second round, a quick bonus round on the pull up bar and then mosey to the track.

    A 1000m of Hades is exactly what was needed (400m sprint, 100m walking recovery, 200m sprint, 100m walking recovery, 100m sprint, 100m walking recovery).  There was a lot of improvement today..and it wasn’t over.

    A mosey to the other outdoor gym where the pack was looking forward to more upper body work but instead did IC 20xLong Slow Squats, 20xalternating leg lunges.  There was just enough time to mosey to the Great Lawn for some Mary: IC 20xLBC, 20xHello Dollys, 20xFlutterkicks.  Sprint to the Shovel/Flag.

    COT: Shoutout:  As we prayed and were thankful for the opportunity to improve ourselves physically, mentally and spiritually, we asked the we not only improve ourselves, but those we interact with daily.  We offered prayers for the victims of the earthquake in Nepal, our fathers fighting Prostate Cancer and Mav’s aunt who passed recently.  Oops…Name-O-Rama

    Seven men left it all on the field this morning and Iron was Sharpened!

    TClaps to Hawg for working a soup kitchen following his post.  The remaining six hit the coffeeteria for second F.

    Announcements:

    Monday:  5:30am Rock City-Pontiff Playground, Q-Hawgcycle

    Wednesday -5:30am Birdcage-Audubon off Magazine, Q-Yeungling & Rev

    Friday: 5:30am Wolfpack Mountain-Audubon St. Charles,  Q-Roots(?)

    Saturday: 5:30am City Park-Peristyle, Q(?)

     

  • Get’n Ready fo Dat Danc’n

    Pre-Thang

    Roots had to pass the Q torch late in the week, but YHC was thrilled to lead the PAX into the first weekend of Jazz Fest.  In preparation for all the beer drinking, crawfish monica eating, live music listening, and hip swinging, a little Friday morning conditioning needed to ensue.

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Monkey Humps x 15, Pickle Pounder x 15

    There was lots of mumble chatter about the humps and pounders until the heavy breath and slow burn induced a quick sweat.

    The Thang

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

    1. Merikan x 10
    2. Russian Twists x 15
    3. Peter Parkers x 20

    Mosey over to top of Wolfpack Hill for some Prayer Squats.  PAX lines up on wall in Prayer Squat position while first of the six runs stairs.  Runner gets back in Prayer Squat line while the next person takes off for the stairs.  Continue until everyone has completed stairs once.

    Mosey over to Wolfpack Mountain for stairs to the top.  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.  Head back to flag for COT.

    Name-O-Rama: Kicking off 1st weekend of Jazz Fest with 9 including one FNG

    Shout Out: When I tell people about the best two experiences of New Orleans, I talk about the parties during Mardi Gras and the music during Jazz Fest.  Whether we’re transplants or grew up here, we’re all drawn to this place because it inspires culture.  New Orleans is the best place on Earth for people to express and find themselves.  Like the city, the path to knowing oneself is bumpy.  But in this first weekend of Jazz Fest, we kick off a time where we celebrate our expression.  This weekend, go listen to some live music and find that appreciation for why you love how this city has made you.  Then, go radiate that energy to all the people you come in contact with because it’s contagious.

  • Micro Management

    Pre-Thang –

    Yikes!  YHC almost accidental fartsacked (is that a verb) my own Q.  I snoozed my alarm and regained consciousness 11 min before post time.  After a leap from my bed and out the door – and a perfect ride with NO red lights I made it the #birdcage at 5:27.  3 min to spare.  Impressive – in my mind.   Gorgeous morning, 60 degrees and clear.  10 PAX ready to go.

    The Thang:   Mosey to the edge of Audubon Park by Walnut St.  Our first Circle of Pain was:

    SSH x 23 (Anthony Davis’s number), Sumo Squat x 23, Peter Parkers x 23 Parker Peters x 23 Imperial Walkers x 23

    Mosey back to Oak Alley by the shovel flag.

    Line up for side hops (both sides), Carioca or Karioke?, lunges Burpee Broad jumps, then back doing Bear crawl, boo boo bear crawl, duck walks, high knees, butt kickers, more burpee broad jumps.   We went about 15-20 yards between each light for each exercise.

    Then mosey to the Stage for the Army fitness test.    Do as many situps that you can do in 2 min.  Do as many push ups that you can do in 2 min.  Tclaps to Hawgcycle who crushed his situps with over 75.  Tclaps to the PAX for trying to finish strong here.

    Mosey down to the ledge behind the stage.  OYO Box Jumps x 23, IC Step ups x 23 **apparently telling the pax to rotate legs instead of instructing them to do step ups left leg or right leg caused some problems.  Especially for Hawgcycle.  IC Dips x 23, IC One leg left leg squats x 10, one leg right leg squats x 10.

    Mosey back to Oak Alley for 6 MOM.

    Russian Twist x 20, LBC x 20, Jane Fonda side crunch left x20, right x 20, flutter x 20  Hello Dolly x 20   More mumblechatter during Jane Fonda about micro managing  — then a quick plank o rama.

    Plank – lift left leg and right arm, then switch lift right leg, and left arm (grammarians kicked in here with your back left leg commentary) /  then lizard walk and hold/then southern gentleman/yankee agressor / elbow plank

    COT:    I reminded all about Splashes excellent reflection last Friday.  Trying to make the daily lives of those around us easier – offering help or what we can do to make their lives easier today – right now.   A shout out to Roots that his ankle gets better.  It was a pleasure to be the Q today!  Thanks men!

    Schedule:   Friday 530 AM at Wolfpack Mtn with Splash,  Saturday 630AM with Amnesty,  Monday 530 Pontiff with Hawgcycle, Next Wed – need a Q?

    Tclaps to Hawg, Amnesty and Cavalier for staying for extra credit at the pull up bars!

     

  • Smoked on 4/20

    3 committed men converged upon #RockCity this morning.  It was great to see Ëcks walking up for his second post.  As Amnesty, Ëcks, and I enjoyed some pre-thang 2nd F I realized it was time to start.  Where were all of the Uptowners?  Apparently a mass fartsacking occurred in Uptown New Orleans this morning.  Hopefully Meg Farris is on the scene and can report the details on WWL later.

    The Thang

    • Mosey to the rock pile for our Warm-Up. A plump tomato and her two giant dogs have consistently been in our Warm-Up COP spot at 5:32 CDT for the last few weeks.  I finally gave in and moved to the grass behind the rocks this morning.
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Sumo Squats IC x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field
    • Rock COP: Shoulder Press IC x 12; Row IC x 12; Squat IC x 12; Curls IC x 12; Dead-Lift IC x 12; Squat Press IC x 12
    • Mosey to the Outhouse
    • The People’s Toe Raises: 3 sets of People’s chair con roca followed by a variation of toe raises IC x 39.  (Regular, Toes Out, Pigeon Toed)
    • BallsToTheWall sin roca
    • Mosey to the Kaboom
    • Rotation of 3 exercises: Pull-ups; Rows; Rock Burpees. Rotate on Rock Burpee count of 10.
    • Mosey back to the flag pen.
    • Fence Chunkers x 10 (give or take)
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Good workout today despite the small krewe.  Great to see Ëcks out here getting stronger.  We received some encouraging words from Mr. Pontiff (Wally’s Dad – I think) as he was out for a morning walk.  He was obviously interested in what we were doing.  We invited him to join – maybe someday we will have a Pontiff at our Pontiff work out.

    Shout Out

    Continued prayers for Amnesty’s Dad and his battle with prostate cancer.  YHC reflected this morning on the parable of the talents, encouraging the PAX to not sell themselves short on their capacity for growth.  Our capacity for spiritual growth is not based on our personal limitations, but rather on what God can accomplish through us.

    II Corinthians 1:20 – “For all the promises of God in Him are Yes, and in Him Amen, to the glory of God through us.”

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain – Can Roots top the Jammy Fanny? I fully expect him to be in gold lame’ pants.
    • Saturday – 6:30 @ City Park – Rumor that there will be a Full Deuce and it will be Dirty

  • Duck Diarrhea aka 6 Month Anniversary – Convergence Part 2

    Convergence Part 2.  I made an executive decision to have 2 convergences due to the fact that we have a pretty divided group of weekday guys and Saturday guys.

    It has been raining all week.  Everyday – all day!  And so it was no surprise Saturday AM that it rained the entire workout.  In honor of the Convergence/6 Month Anniversary of F3 NOLA we decided to go with a mixed DJ set for the workout.  Roots started us off –  as the honorary Captain of this leaderless/leaderful (is that a word?) band of guys connected by F3.  I missed some great mumble chatter b/c this backblast is a day late.  Sorry.

    The Pre-Thang – This first workout at our new time slot of 630AM hit hard.  Why does sleeping that extra 30 min seem like such a big deal.  Had to hustle to the AO because of a slow wake up.  I was still recovering from  crawfish and a few 12 oz curls just a few hours before this workout.    Raining steady — I was pretty sure this would interfere with attendance at our Anniversary bash/Convergence.  Pleasantly surprise to see about 10 guys hanging around where the shovel flag should be – oops I had the flag.    Excellent Kotters — Redfish (kind of – he was around a week or so ago) and Buster.  Welcome back.  Wait a moment and then the I’m not a trainer speech from Roots and we were off!

    First COP led by Roots was on the Great Lawn.  The steady rain must have made the GREAT LAWN the perfect outhouse for a thousand ducks because the field was covered with duck diarrhea.  Oh the smell.  And of course my boy Roots chooses not to modify.  Even with our whining…

    SSH x 25 IC, Lunge x 10 IC, Imperial Walkers x 15 IC, Merkins ***NOOOO please x 15, Plank Jacks x 25 IC ***Ohh gross,  Squats x 30.  Roots was kind enough to modify and let us skip on the plank walks but he made up for it with two #suddenchange  10 burpees on your own –the PAX was surpressing dry heaves the whole burpee fest.

    Roots passes baton to YHC – Reluctant Yankee

    We mosey over to a few raised benches by the Sculpture Garden and go for a few rounds of

    Step Ups x 30, Inclined Merks x 15, Squats left leg x 20, Sudden Change 10 burpees OYO, Declined Merks x 15, Squats right leg x 20, Sudden Change 10 burpees OYO, Step Ups x 30

    Mosey to the Baseball field and Hand off Q to Mr Awesome

    First exercise is the SNO-BALL – a team sprint from deep right field to homeplate to get our team Sno _ Ball post game!

    Then first base 5 burpees, second base lunge jumps, third base mountain climbers, and plank and wait – rinse and repeat two times – all OYO

    Then line up on 3rd base line.  There was a nice sized trench there and MR A calls for 20 Cross fit push ups in your puddle to clean off the duck diarrhea.  Then we added some burpees and mountain climbers to get you a little wetter.

    Then Mr A hands off to Reveille for our 4th Q.  We run to the track through some small lakes and ponds.  Too late to worry about wet shoes but I can’t help but wonder why I wore socks.  Reveille takes us to the track for some modified (due to time) DIR-TAY MAC – DEUCE.

    Sumo Squat x 12, Mountain Climber x 12 then a lap

    Lunge High Kick and wife Pleasers x 20 then a lap – no eye contact please

    Side Lunge and Low Squat x 20 then a lap

    After the last lap – Rev handed off to Hawg.

    Finally Hawgcycle runs us a good mile back to our shovel flag.  Still sitting there – thankfully present.  Hawgcycle sits us down in some thorns and fire ants for 6MOM and decides to modify us with a move to the Peristyle.  Thanks for not pushing us out to the Duck Diarrhea.

    Mary was as follows:

    LBC x 62 IC; LBT x 40 IC; Flutter Kicks x 40 IC; Russian Twists x 20 IC; Real Freddy x 25 IC; Superman to Boat x 3
    YHC was impressed that Hawg could count to 62 IC.  He was a math teacher but he is also from Arkansas so it was an impressive feat.  The PAX tried to #pushthemselves but the Hawgcycle can NOT be stopped – you can only hope to contain him.
    Strong finish for the Convergence and the rain felt so good – post Mary.
    Shout Out –
    We prayed for Bubba and his newborn.  We prayed for the sick.  We reflected on how appreciative we are to have F3 here in NOLA and in our lives.  We definitely marked our 6 months with hope for a bigger F3 in NOLA but with contentment that it even exists for us at all.  FNGs almost got named Jammy and Fanny in honor of Splash’s Friday workout but we decided to save those names for the next 2 FNGS that Splash brings.
    Coffeeteria:  I usually don’t mention the coffee post workout but today was special.  While we were the only paying customers at Morning Call due to the copious amounts of rain – we were treated to a movie shoot.  The director was not a fan of F3.
    First he had to ask us to stop dragging chairs over to make a table big enough for the gang.
    Second he had to ask YHC to stop starring, he said it makes the fake movie – look – well – fake (I wasn’t starring)
    Third he had to ask Amnesty to stop rubbing his nipples on the window
    And lets just say it was a good thing reveille wasn’t sitting in a spot where the director could see him bc it was about to get ugly.
    Any attempts to EH said director were ignored.

     

     

  • New Blood

    5 strong including 2 #RockCity virgins rocked the Metairie gloom.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Squat Press IC x 15; Curls IC x 10; Row IC x 12; Dead-Lift IC x 12
    • Mosey to Light across the jogging track from the outhouse.
    • Boss Keane’s Rock Pile; We moved the pile 6 times.
    • Mosey over the hill.
    • Sprint over the hill, do 5 Rock Burpees and sprint back. Repeat with four Rock Burpees, etc…
    • Mosey onto soccer field.
    • Ark Loader. We placed the rocks about 40 yards from the starting line.  Animal Exercise to the Rock, 10 reps of prescribed exercise and sprint back to start.  (Bear Crawl and Curls; Jameis Winston and Shoulder Presses; Crawl Bear and Squats)
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Full disclosure, YHC is super late on getting this #backblast out and I am certain this is not what we did, but rather a close approximation.  If anyone remembers it better than I do, please feel free to correct me in the comments.

    It was great to have some new blood at #RockCity.  Let’s grow this thang.

    Shout Out

    Cotton led a great shout out.

    Announcements

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

    Let’s get as many PAX as we can for Saturday’s Convergence.