F3 New Orleans

Category: New Orleans

  • Lucky 13

    13 Men met in the GLOOM!  13 is one of the largest groups we have had yet and we were missing some regulars so that is very exciting!  My lucky number has always been 13 instead of the normal 7 so I took it as a good omen.

    Pre-thang – Zombie and Colonel texted and bailed the night before — so at least it was premeditated SMART-sacking. Colonel it was a crisp 48 degrees not 25-yes I just publicly called you out for being afraid of cold.   Zombie you are excused b/c you had to work.  Pulled up and there were several cars.  Blue Dog was certainly rocking out at Spinal Tap-esque 11 pre-post.  I strong armed Blue Dog yesterday via email to get him out there which was unnecessary since Blue Dog is all in.  First man out of a car was my FNG – All Practice.  I was shocked yet happy to see AP join us since he texted me that he was at a 51% possible show up – on Tuesday afternoon.  Thanks to his little girl for waking him up at 330AM and giving me the assist I needed to get him out of bed.  He was a 2 month EH and it finally paid off.  I think he liked it enough to come back!  Then Sweeper showed up.  I love it when a guy posts who hasn’t posted in a few weeks comes back = his Kotter!   Sweeper it is great to get you back in the crew or is it krewe?  Then a bunch of dudes poured out of their cars and we got to the thang.

    A thought about today –

    I tried to do something different today.  The loop at Audubon is 1.7 miles.  We have always run to the Fly or the Levees.  Today I wanted to see if we could do 5 pearls/COPs and complete a loop in our 45 min workout.  News to all – we can do it – and we got in 6 COPs although two were abbreviated.  This new loop will happen again but we will continue to mix things up on Wednesday.  If it was too much running for you – don’t panic – we will be back to bear crawling levees and doing Wile E Coyotes next time.  Also the more you do it, the better you get!  Today we decided to get better.

    The Thang –

    Mosey to Oak Alley

    To each light-pole – Lunges, Side hops, Bear Crawl, Boo boo bear crawl – right leg, Boo boo bear crawl – left leg, and jog

    Mosey to the track/path at Audubon.  Run 1/4 mile.

    COP #1 – SSH x 25, Mountain Climbers x 20, Slow Squats x 25, LBCs x 20

    Run 1/4 mile

    COP # 2 – Jack Webb to 10

    Run 1/2 mile

    COP #3 – A mini circle – Peter Parkers / Parker Peters x 15

    Run 1/4 mile

    COP #4 – At the benches by the fountain- Dips x 20, One leg squats left x 15 and right x 15.

    Run 1/4 mile

    COP #5 – LB Twist x 20,  Penguins x 20, Hello Dolly x 20

    Run 1/4 mile

    COP #6 – Regular Squats x 30, Wife Pleasers x20

    Run to the flag at a pace that pushes yourself.

    Plank o rama at the flag—Regular 45 secs, Southern Gent 45 secs, Yankee Aggressor 45 secs and elbow plank 10 secs ( I shut it down – at time – in hindsight I will push this to the full 45 secs next time)  Also sorry to Amnesty who wants to add 5 secs every plank o rama – we were at 50 secs last time so today should have been 55 secs.  Next time!

    COT – Shout Out by YHC.  Lets be grateful for our blessings.  Lets make an effort to be forces of positivity in our homes and workplaces.

    It was fun to Q this AM (It is always fun!).  I’m glad we made the complete loop around Audubon, it will be nice to have that in our bag of tricks.  I was pretty psyched to have a 13 PAX.  I love all of the different fitness levels and all of us out there working together to get fit and bond.  I hope that everyone will continue to EH some friends and keep growing F3 NOLA.  If we had 13 guys every workout that would be an excellent goal – it definitely pushed me a little harder today.  Remember that we are open to everyone of all fitness levels so bring them out to join us in the gloom.

    Tclaps to Sweeper for coming back and joining us!  Your Kotter was well played.

    Tclaps to all the guys who pushed themselves harder this AM

    Tclaps to Blue Dog for stepping up to Q next Wednesday.

    Tclaps to All Practice for finishing his 1st F3 workout

    Tclaps to the guys who stayed for some pull-ups extra credit

    Announcements:

    Friday with Roots at Wolfpack Mtn/ St Charles entrance to Audubon at 530AM

    Saturday with Rev at City Park @ Storyland 7AM

    Monday with Hawgcycle at Pontiff 530AM

    Wednesday with Blue Dog at Birdcage/Audubon-Magazine 530AM

     

     

     

  • Me and this rock, we’re going places

    Pre Thang

    4 grown dang men left the warmth of the fartsack to post in surprisingly cold Weather.

    The thang

    COP

    Plank jacks x 15

    SSH x 25

    Murkin x 10

    Wife pleasers x 12

     

    Pick up a rock, return to football field

     

    11s at lines

    10 squat presses, run 10 yards

    1 burpee  run back to goal line

    9 squat presses, run 20 yards

    2 burpees, run back to goal line

    8 squat presses, run 30 yards

    3 burpees, run back to goal line

    Continue until 1 squat press and 10 burpees at 100 yards

     

     

    Take the rock to the base ball field

    6 minutes of Mary

    Penguins x 12

    Lbc x 20

    Jane Fonda x 12

    Jane Fonda x 12

    Flutters x 20

    Scissors x 15

     

    Mosey to bathroom

    Wall sits and chest presses

    Sit in squat position against wall with rock in lap. At command of the Q, chest press the rock 4 times and recover. Repeat 5x.

     

    Mosey

     

    COP

    Shoulder Press x 10

    Rock Curl x 10

    Return your rock to the pile, return to the flag.

    Moleskine:

    Tclaps to Hawgcycle for slicing his finger to give me the opportunity to q this AO.

  • Surprised we didn’t see any bangers and mash on the ground.

    Pre Thang

    4 Grown dang men gathered in the sunny haze of 7am for a workout that promised to be soaking wet, thanks to a solid downpour the prior evening.

    The Thang

    Mosey half way into the great lawn
    Lunges to the next tree
    Backward lunges to the next tree
    Lunges to the next tree
    Mosey toward Tad Ghormley stadium

    COP
    SSH x 25
    Crossfit Pushups x 12
    LSS x 15
    Mountain Climbers x 15
    Side Lunges x 16 (8 each leg)
    Mosey around stadium toward practice field

    Stop at a bench for some step-ups x 12
    Continue on to practice field

    Football Chomps (taken from Bounty Hunters regimen of pain)
    On Q’s command, the pax assumes plank position. On “Chomp,” the men begin to move feet up and down while maintaining plank. At Q’s shout “Left,” the pax drop and roll to the left, tap right elbow on the ground, roll back over and return to chomping feet. On Q’s shout “Right,” the pax drop and roll to the right, tap left elbow on ground, roll back over, and return to chomping. On the Q’s command “GO,” the pax get up and sprint to center field.

    Recover x 10

    Repeat to original position.

    At this time, our faithful Reluctant yankee emerges from his trusty carriage, having apparently snoozed once (or twice) too many.

    Burpee suicides
    Run to center field, do 10 burpees
    Run back to starting point
    Run to opposite penalty box, do 5 burpees
    Run back to starting point
    Run to center field, do 10 burpees
    Plank up, wait for the 6

    Mosey over to bleachers
    Australian push ups (rows) x 10

    Hand over Q to RY

    Mosey to track, get ready for the Dirty McDeuce

    Mountain climber x 15
    LSS x 13
    LBC x 20
    1 lap around track OYO

    Squats x 16
    Peter Parkers x 12
    Carolina Dry Docks x 12
    1 lap around track OYO

    Sumo Squats x 12
    Parker Peters x 12
    Putins x 10
    Mosey around track, sprint final 100

    Mosey back around stadium, towards great lawn
    Stop at play ground, monkey bars on your own, have fun

    Mosey back to Flag

    Moleskine

    Tclaps to  Chaka for the shoutout, may we all remember to not only be grateful for the good things in our life, but to embrace and celebrate those things.

    Great to be part of Keyman’s Kotter! ‘Tis quite an honor to put in work next to the originator of the Wile E Coyote.

    Grace extended to Reluctant Yankee for the snooze.

    Announcements

    Jackson Day Race tomorrow, 1/4/15.
    Monday at Pontiff, 5:30, Rev. Q
    Wednesday at the Birdcage, 5:30. RY Q’ing
    Friday at entrance to Audubon Park, Roots as Q

    As always, YHC was honored to put in work alongside men like yourselves.

    Reveille

  • Post Holiday Purge

    Pre Thang:  Still waiting on that rainy workout… not today.  Thought we might have a few more PAX, but seven strong men set out for #wolfpackmountain at 05:30 to celebrate the new year.

    The Thang:  Mosey out and around to front yard of TU for warmup COP: SSH x 30, Mtn. Climbers x 25, Imperial Walkers x 30, Plank Jacks x 25 all in cadence.

    Mosey to the mountain and lunge walk the first incline, then line up for Indian Run to the top.  After a brief countdown at the top, mosey down one level for COP:  Plank Walks x 20, 6 MOM: LBC x 25, Dolly x 25, LBT x 25, High Dolly x 25, Freddie x 25, Russian Twist x 10, Plank Walks x 20 all in cadence.

    Mosey down to DC Quad benches:  Incline Merkins x 15, Step Ups x 15, Derkins x 10, Step Ups x 15, Dips x 20 all in cadence.

    Mosey to #shovelflag area for COP:  Merkins x 10 IC, then Plank o Rama: Regular, Southern Gent, Northern Aggressor, Elbows, Tom Cruise, Regular–hold it….

    COT w/ nice reflection and shout out by Rev.

    Two Kotters today: Rev and Chaka Khan.  Glad you’re back!

    TClaps to the PAX for keeping this train on the tracks!  Let’s keep spreading the word and EH some guys.

    TClaps to Critter for his second vacation post this week.  Enjoyed meeting you and once again proving just how small of a town NOLA can be. Safe travels back to NC!

    Storyland Saturday 07:00 w/ Reluctant Yankee and Reveille

    Jackson Day 9K Sunday @ 08:30.  If you’re running the race, let’s meet at the start area around 08:15ish near the NOTC number p/u tent.

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Let’s get some of the Metairie/Kenner PAX out to Rock City to join some of your uptown brothers who continue to make the trek to play around with boulders every Monday.

    Good Times!

    Roots

     

  • 2015 Weekly Weigh-in Kickoff

    iron on iron

    Happy New Year! It’s that time of year, when we all say were going to make changes for the new year, eat better, lose weight, exercise more, stop smoking, volunteer more, etc. etc. etc., blah blah blah. Chances are you’ve had resolutions every year and by the end of the 1st week or month of the New Year you’ve abandoned them all. We have all been there.

    In 2013 I set a personal fitness goal and it was to run and complete a full marathon and I did it, it was ugly but I did it. How did I do it? Lots of training of course, but it wasn’t all me, I couldn’t have and wouldn’t have done it without my F3 brethren. In a C.O.T. at the beginning of the New Year each PAX stated a goal for 2013. So I said it out loud, “I’m going to run a full marathon” and I couldn’t believe those words came out of my mouth. I credit my public statement of my 2013 goal with F3 brethren as the biggest reason for sticking with it and getting it done. The 2nd F (fellowship) is very strong in F3 and like it says in the bible Proverbs 27:17 – As iron sharpens iron, so one person sharpens another. That is certainly true within F3.

    During my training for the marathon last year I stepped up my eating, but unfortunately I still haven’t stopped eating at that level, teamed with a couple of injuries that kept me out of the gloom this year I’ve gained back much of the weight I lost since starting F3 in 2011.

    With that said I want your help (not just @f3isotope, but all of @f3nation) and at the same time hope to help some of you. My goal for 2015 is to lose the weight I regained in 2014 and get back to 175 or less.

    I’m not here to say what you should eat or not eat as there are far better qualified PAX to help you with that. I say do what works for you, F3 cleanse, low carb, fat free, liquid, grapefruit, Atkins, Jenny Craig, Weight Watchers and so on. My personal dietary plan is to simply cut back on my caloric intake and eliminate crappy carbs combined with continuing to post at 4-6 F3 beatdowns a week.

    So here’s my plan. Beginning Monday 1/5/15 I am going to publicly post my weight loss success and failures each and every week via Twitter Monday morning #F3Weighin. It is my hope that dozens of you will do the same. I will compile the PAX tweets into a spreadsheet and track our success and post on F3Nation.com with the tag Weekly Weigh-in.

    Tweet your successes and failures to me in this format:

    @drivethru_f3
    #F3Weighin
    2day 198.0
    LW/SW 200.0/200.0
    Diff -2/-2
    Goal 175

    tweet example

    Note: LW/SW = Last Week/Starting Weight

    Or if you are twitter challenged – email to me mcdonaldc33@yahoo.com 

    GOD speed and GOD bless.

    See you in the gloom!

    Aye,
    DriveThru

  • Awesome not Awkward

    Posted on behalf of Mr. Awesome by Roots:
    Pre Thang:  Cold and breezy in the gloom with seven PAX ready to bust a gut on the last day of the year.
    The Thang:  follow the leader mosey to the corner for the first COP with the 20lb sack – remind PAX of sudden change 10x burpees
    -on the way, karaoke, high step, backwards
    warm-up COP in cadence
    20x
    SSH
    LSS – pass the sack
    locomotives
    12x
    slow burpees – pass the sack
    Peter Parkers
    Parker Peters
    mosey to the goal post
    +sudden change!
    peek-a-boos and burpees 1 min each OYO
    lunge walks for 40 yards
    mosey to the levee for 5 minutes of Hades
    5min of Hades OYO
    +sudden change as the clock started
    sprint up the levee
    bear crawl down – rotating between forwards and backwards
    mosey to the zoo entrance
    Jack Web Merkins from ladder to 10
    seated dips in cadence x12
    mosey the the park entrance for some odd minutes of Mary
    COP of Mary
    20x
    LBC
    Freddy Mercury
    15x
    Hello Dolly
    big scissors
    12x
    leg lifts (slow down)
    Back Scratchers
    duck walk, backwards duck walk, wrestler walk, karoake
    +sudden change!
    quick mosey around a big oak tree then back to the flag for a circle of man – 3 circle-of-man-ups on each arm.
    COT w/ Shout out by Mr. Awesome
    TClaps to the PAX for jumping put of the #fartsack to get one more session in before 2014 expires.
    TClaps to Critter from Charlotte for making contact and hooking up with us.  Hope to see you Friday!
    TClaps to Mr. Awesome for his first full Q.  Great job!
    Announcements:
    F3 Four year anniversary is tomorrow 1/1/15.  Let’s EH some guys and grow this thing in NOLA!
    Friday 05:30 Wolfpack Mountain(Audubon front entrance) Roots Q
    Saturday 07:00 Storyland …Not sure about Q yet
    Sunday 08:30 Jackson Day 9k
    Monday 05:30 Rock City(Pontiff) w/ Hawgcycle
    cheers.
    Mr. Awesome

  • The VQ went DQ at the COP…

    Posted on behalf of Amnesty by Roots

    Pre Thang: Started with Amnesty, “Napoleon” (yep he does exist), Tundra and Zombie.

    The Thang:  Mosey to museum for  warmup COP

    COP:  SSH 25, Peter Parker Pushups 25, Toe touches cross overs (2 when Amnesty(VQ) pulled a hammy…the pop heard round the world).  Walked it back to start Coffeeteria early…   The #weinke was passed to the PAX who took turns Q-ing.

    Mosey to just short of outdoor gym for 6 Min of Mary.
    (Russian Twists, Jane Fondas, LBC, Flutter Kicks, LBC twists)

    Mosey to outdoor gym.
    Rotation for 4 sets each.
    Monkey bars each way.
    Inverted rows on low bar x 10
    Dips x 10
    Try to climb diagonal bar….too wet
    Pullups AMRAPs

    4 laps on track…sprint straight aways, jog curves

    Mosey to Great Lawn.

    Tree to tree:
    Walking Lunges
    Side Step squat right leg
    Side Step squat left leg
    Wrestler Walk

    COT

    Then the crew caught up with the DQ VQ at coffee……..

    TClaps to Amnesty for his partial VQ –Recover and get back out there soon!

    TClaps to the PAX for taking that #weinke and running with it…

    See Monday’s Rock City BB for current Announcements

     

  • Updated – F3nation.com, v4 (aka 2015 Site Plans)

    January 3, 2015 – Update

    Tried the core piece this morning, and the plans didn’t go as desired. This upgrade will still occur… it just needs a new form. Hold tight, it’ll happen.

    Quick summary

    Sometime in early January, a site update will occur. During that time, the site will be down for maintenance and a more localized version will appear.

    Details

    Hard to believe that this little site we call F3nation.com has had three versions over four years, each time requiring an update when bursting at the metaphorical seams or as growth dictates.

    This time is no exception.

    When I first started working on F3nation.com in 2011, there was one region — and we didn’t even call it that. It was just “F3.” Today, there 12 established regions and even more “nomads.”

    Then, the site had under 100 users; today there are over 2,500 PAX registered with many, many more unregistered.

    Posts were entered around 3-4 times per week, matching the number of workouts. At time of this writing, there are over 23,000 posts available over 100s of workouts.

    Growth has come with some pain, almost always related to the central challenge of a site like ours: It has to do many things for many people in many different places. It’s a communications hub, a place to connect, a place to learn the basics of F3, a place for someone already initiated in F3 to learn the lexicon or get workout ideas. It must be easy to use but advanced enough for a bunch of Type-A men who want control.

    Mostly though, there are two over-arching themes. One, it’s become “local.” Most of the time, regions want to promote their best stuff and we don’t (today) have a way to do this. Second, at a main site level, we’re not serving the people who want to know more about us as best as we can any more. It’s intimidating for some to not get “what is F3?” right up front.

    So over the last couple of months, I’ve been working on a plan to move us ahead. A fair warning — this will come with some bumps, but in the long run it’s best for F3.

    Matching our themes, there are three big initiatives:

    1. Provide each F3 region/nomad location an opportunity to have their own area to share backblasts, their own blog posts, keep things “pinned” to the top of their areas, etc. This will look like http://columbia.f3nation.com, http://area51.f3nation.com, etc.
    2. Separate news from workouts. Over time, on one page we will consolidate all the workouts — regardless of region — into a single place that makes it much less intimidating for the new F3 EH candidate to figure out where he should go.
    3. Redesign the home page to get F3 PAX and FNGs to the places they want to go most quickly.

    There are some anticipated pain points:

    • Registered users may not have the correct “posting” rights right away. I’m going to ask you to be patient with me and your fellow, (unpaid) IT colleagues who help manage region rights. If you see something odd AFTER the transition, email it@f3nation.com and we’ll do our best.
    • When we move to location sites, such as metro.f3nation.com, some or all archives may have broken images. I can’t predict this 🙂
    • The first “all-in, all workouts” page will take longer to launch than the first site. That will come later.

    Lastly, when I’m ready to do the work, the site will have to be down for a couple days. At that time, I’ll repost this message or something similar on the home page to remind folks to check twitter for the time being.

    Thanks for all you’re doing to grow F3!

    -AP

  • Rockin’ the Fog

    Pre Thang

    Really Foggy this morning.  Made the gloom seem rather gloomy.  Definitely can’t complain about New Orleans winters though – perfect workout temps.

    The Thang

    • Mosey to the T-ball field for Warm-up
    • Warm-up COP: SSH x 32; Good Mornings x 20; Arm Circles (Forward x 20, Reverse x 20); Imperial Walkers x 25; Windmills  x 20; Merkins x 15; Low Slow Squats x 30
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock back to the t-ball field for Rock COP
    • Rock COP: Squat and Press x 12; Lunges x 12; Imperial Rock Walkers x 15; Cusak Calf Raises x 20
    • Mosey to the Track.
    • BLOCKS Relay – Partner up. One man runs a lap around the track while other man (in this case two men) does as many BLOCKS as possible.  BLOCKS = Burpee x 3, Lunges x 6, Overhead Press x 9, Curls x 12, Knees-ups x 15, Squats x 18.  All exercises are done with Rock in tow.  Finish when each man has run a mile.
    • Mosey back to the rock pile to drop off your buddy.
    • Mosey back to the shovel flag.

    Moleskin

    • Triple-Claps to Tundra and Roots for coming out in the Holiday Gloom. Tundra has to be pretty high on the list of all-time NOLA posts.  Very impressive considering he lives an hour away.
    • Prayers go out for speedy recoveries for Yankee (flu) and Amnesty (hamstring). Maybe we should change the name of the Windmill exercise to “Republicans,” since they apparently hate Amnesty.

     Announcements

     

     

    -Hawgcycle

  • Three wise men

    Pre Thang: YHC pulled up at 05:20 to see Bad Moon arriving on foot and Tundra locking up his bike.  Looked like we might have a good turnout…  as we talked about our Christmas festivities the clock ticked on and at 05:30, we three took off into the #gloom.

    The Thang:  Mosey over to LU Danna Center Quad for warmup.

    SSH x 30 then grab a bench.  Incline Merkins x 15, Step Ups x 15, Derkins x 15, Step Ups x 15, Dips x 20 all in cadence.

    Mosey over to Wolfpack Hill and run all the way up.  Partner up(HaHa). While one is doing the designated exercise, the other runs down the stairs and back up, then switch.  Three rounds and plank up.

    Round 1 = LBC, Round 2 = Plank Jacks, Round 3 = Mtn. Climbers. Plank o Rama immediately following with regular, Right arm and right leg up, Left arm and left leg up, Northern Aggressor, Southern Gent, Elbows, Tom Cruise.

    Next we met Dan Taylor aka Lieutenant Dan — Line up and make your way across the top floor of Wolfpack Hill… 1 Squat followed by 2 Lunges, 2 Squats followed by 4 Lunges, 3 Squats followed by 6 lunges… finishing with 7 Squats and 14 Lunges.

    Mosey back to the fountain for Dips x 15 and Incline Merkins x 12 IC and a quick little out and back .25 mile mosey to eat up those last few seconds and calories.

    COT w/ shout out by Bad Moon

    TClaps to Bad Moon and Tundra, who both strongly considered #fartsacking, but dragged themselves out to hang with YHC.

    Missed RY, who messaged in late last night w/ flu like symptoms.  Hope you have a speedy recovery.

    FYI, the nationwide release of the movie “Unbroken” was yesterday, contrary to what I wrote a few weeks ago in a backblast.  Everyone needs to go to  that movie and see the true story of a man with an incredible spirit!  Inspirational and humbling to say the least.  I brought my teenage daughters, who were stunned to see what men have endured for the freedoms they enjoy today.

    Hope all the NOLA PAX had a Merry Christmas!

    Announcements:

    Saturday @ 07:00 Storyland w/ Amnesty for his VQ.  Let’s turn out big!

    Monday @ 05:30 Rock City(Pontiff) w/ Hawgcycle

    Wednesday@ 05:30 Birdcage w/ step up and Q. Let RY know you’re ready.

    F3 was born on 1/1/11and is celebrating 4 years on New Years Day. Let’s show them we’re in for the long haul and grow this thing.  Now is the time of year to get some FNG’s out here with us.  Turn a resoloutionary into a regular.  EH a friend, relative or colleague over the rest of the holidays and get some big numbers out here for our 1/2/15 and 1/3/15 workouts.  It’s free!

    Jackson Day 9K is 1/4/15.  Register before 12/28/14 when the rates increase and come for a run. http://theyatrace.com/event/jackson-day-race-2015

    Good Times!

    Roots