Category: New Orleans

9 men, 2 of which were FNGs, met at the Swamp at Paradise Cove for a Mr. Sneaks medley.

The Thang:

SSH x20 (IC)
Imp Walker x20 (IC)
Merkins x20 (IC)
LBC x30 (IC)
Mtn Climbers x30 (IC)

.6 mile run to hill

Jacob’s Ladder (7) with Bone Crushers and T Push-ups

Mosey to soccer field

Squats x20
Bear Crawl 20 yd.
Walking Lunge 20 yd
Forward Crab Walk 20 yd
Crab Walk 20 yd.
10 Burpees
Repeato

.3 mile run to the train tracks

Flutter Kicks x25 (IC)
Back Scratchers x25 (IC)
Freddy Mercury x25 (IC)
Plank
Side Plank R&L

.3 mile run back to The Swamp

Naked Moleskin:
Solid job on Q by Mr. Sneaks this morning who managed to gas the group properly.  The first set of field work was enough for everyone but Mr. Sneaks who decided we should do it all again leaving many of us in a great deal of pain.  T-claps to Nursaltan Talyakbay for fighting through the pain. 

Lil Doogie kept the accelerator down on Rooster and FNG George B pushing them through extra reps while FNG Gunny provided motivation for the rest of the PAX.

Kevin, the bird from Up, made a cameo this morning at Paradise Cove.  There’s nothing quite like hearing that bird call early in the morning.

 

12 men, two of which were FNG’s, showed up to Paradise Cove (formerly The Fly) for J Diddy’s Debut on Q.

The Thang:

SSH x20 (IC)
Imp Walker x20 (IC)
Squats x20 (IC)
Merkins x20 (IC)
LBC x20 (IC)
Ski Jumps x20 (IC)
CDD x10 (IC)

.6 mile Run to Hill

Jacob’s Ladder (7) with Bonecrushers and Burpees: Bear Crawl up hill, Reverse Bear Crawl down hill

Jog to Field

20 yd Bear Crawl
20 yd. Reverse Bear Crawl
20 yd. Crab Walk
20 yd. Forward Crab Walk
20 yd. Frog Jumps
20 yd. Frog Jumps with 180 degree twist
20 yd. Donkey Kicks

.3 mile run to train tracks

20 Merkins
50 LBC

.3 mile run back to meeting point

COT

Naked Moleskin
J Diddy’s Debut on Q was good for a record number of participants and saw a few of last night’s dinners rear their ugly heads.  The ridiculously New Orleans humidity pounded the PAX and made sure that each step of the way was as miserable as it could possibly be. 

The Fly at Audubon Park has now been renamed Paradise Cove.  The early morning screams from whatever bird that might be at the zoo sounds like the bird, Kevin, from the movie Up.  So in Kevin’s honor we have named The Fly after Kevin’s homeland.

Two FNG’s were given nicknames this morning.  FNG Ryan is now Lil Doogie and FNG George is now Nursaltan Tulyakbay.  This from the Borat Sagdiyev file:  Widowed; wife Oksana was killed in a tragic misunderstanding. “I get message from my neighbour Nursultan Tulyakbay, that he had shoot a very large bear,” Borat says. “I was very angry to find out he had shoot my wife. I was look forward to eat bear meat that night.”

T-claps to J Diddy for an awesome job on Q.  Skinny Baby Love gets the Larry Bird for dominating the Jacob’s ladder and knocking out some pull-ups on the way out.  When’s the Birdman coming back out?

9 unsuspecting men gathered at Audobon Park not knowing what they had in store….

The Thang:

SSH x20 IC
Bone Crusher Set

• Bone Crusher x10
• Merkins x10
• 10 sec Plank
• 10 sec Right Plank
• 10 sec Left Plank
• Merkins x5

1/2 mile run

Bone Crusher Set
Russian Twists x50
25 yd. Bear Crawl
25 yd. Forward Crab Walk
25 yd. Walking Lunge

Bone Crusher Set
Freddy Mercury x50
LBC x50
Mtn. Climbers x50

Run to Hill
Jacob’s Ladder (7) Burpees and CDD (Plank Walk down the hill)

25 yd. Bear Crawl
25 yd. Crab Walk
25 yd. Walking Lunge
Flutter Kicks x50

1/2 mile run back to meeting point

COT

Moleskin

I knew we were in store for an awesome morning when we arrived to the park 15 minutes early to find J Diddy doing the Dirty Bird in the parking lot in front of our car.

There’s nothing like watching the Shovel Flag fly on our runs through the park.

Seriously…what’s the deal with all the FNG’s being beasts.  FNG Jonathan is completely unphased by everything we’ve done.  He’s now been deemed The People’s Champion.  Same goes for FNG Nate.

In a tribute to Game 5 we kept things moving early and often and that PAX thought The Wiz had lost his mind.  J Diddy said the downhill plank walks made him feel like a wounded dog.  From here on plank walks will be called The Wounded Dog.

The Bone Crusher sets are not the PAX favorite.  I think we could have quite a bit more in store in the near future.

Anybody find our eagle this morning?

 

11 men posted for NOLA’s first Shovel Flag, a quick warm up, and a half Murph.

The Thang

SSH x25 IC
IW x15 IC

1.2 Mile Run to The Fly and back to gathering point

10 sets of:

Pull ups x5
Merkins x10
Squats x15

COT

Moleskin:

NOLA F3 was super pumped to unveil their new Shovel Flag with the support and guidance of Dora.  J. Diddy held the flag for the first leg of the run before passing it off to Mr. Sneaks who later gave it to Grind.

It was nice to have a record turnout with 11 men posting including 4 FNGs. Two new nicknames were dished up with FNG Jalen being gifted the name Rooster and FNG TJ now known as Cutoff.  FNG Ian and FNG Jonathan looked like they had been doing F3 their whole life and appeared unphased by the work load.

Lots of heads were turned in the park and a couple of questions were asked about what we were doing.  It’s awesome to watch this group snowball.  What an awesome concept!  Many thanks to Dora for leading the way for us.

 

 

8 men (3 FNGs) gathered at Audobon Park and set out on a 1.6 mile dash to the Mississippi River and back stopping for a little pain along the way.

COP

.4 mile run to levee

SSH x20 IC
Imp. Walker x15 IC
Squats x20 IC
Merkin x15 IC

.4 mile run to soccer fields at The Fly

20 yd. Bear Crawl
20 Squat Jumps
20 yd. Dragon Walk
40 Sister Mary Catherines
30 yd. Pepper Pod
10 sets of 3 SSH and Fall
20 yd. Frog Jumps
20 180 degree Squat Jumps

4 sets
10 yd. sprint
20 Merkin
20 LBC
10 Moktar Ndiaye
10 Jump Squats

10 yd. Forward Crab Walk

.8 mile run back to our meeting point

COT

It is with great pleasure that we add FNG Aaron (now nicknamed Skinny Baby Love) and FNG JaRon (now known as Grind) to our growing group of F3 NOLA.  FNG T.J. turned in a strong performance on his first day and ran his .8 mile back looking like he hadn’t done anything all morning.  Chilli Sauce continues to post with a 45lb. weight vest and gets sharper each time we meet.

Shovel Flag set to make appearance this Tuesday.  Many thanks to Dora for getting us kicked off here in the Crescent City!

 

It was a great morning for some F3.  Game 5 brought the hammer down on the gang with some serious crawling.

The Thang:

SSH x15 (IC)

Bone Crusher Set  (listed below and later referred to as Bone Crusher Set)
Bone Crushers x10
Merkins x10
10 sec. Plank
10 sec. Right Side Plank
10 sec. Left Side Plank
Merkins x5

½ mile run

Bone Crusher Set
LBC x50

25 yd. Frog Jump
25 yd. Bear Crawl
25 yd. Forward Crab Walk

25 yd. Frog Jump
25 yd. Bear Crawl
25 yd. Forward Crab Walk

150 yd. mosey to hill

LBC x50
Merkin x10
Jump Squats (180 degree turns) x20
Mtn Climbers (knee to opp. Elbow) x20

Dragon Crawl up the hill
Dragon Crawl down the hill

LBC x50

Dragon Crawl up the hill
Jog down to soccer field

60 yd. Pepper Pod
30 yd. Bear Crawl
30 yd. Crab Walk

60 yd. Sprint x2

Burpees x10
SSH x15 (IC)
Merkin x10

25 yd. Walking Lunge
25 yd. Bear Crawl
25 yd. Crab Walk

LBC x50

¾ mile run back to meeting point

10 partner pull-ups

COT

Moleskin
Two nicknames were bestowed upon the former FNG Joun and FNG Cameron.  Joun will now be known as Bout That.  Cameron will now be known as Chilli Sauce.  It looks like it might be time to break out a shovel flag.

 

To go through a Game 5 workout is no joke but it’s nice to look back at what you’ve accomplished at the end.  The forward crab walks did a serious number on the triceps but this group adapted and overcame.  All of the crawling had the group talking about the family found in Turkey that walked on all fours.  Three of them had only ever walked on two palms and two feet.

 

Looking forward to next Tuesday.

 

(…posted on behalf of The Wiz…)

3 posted for a beautiful New Orleans morning work out and a new Spartan is born into the world.

The Thang:

½ mile jog from Audobon Golf Course to the levee

Warmup:

• SSH x15
• Imp Walker x15
• Merkin x15
• Mountain Climbers x15

¼ mile jog to the Soccer Field

• Sister Mary Catherine x20 each leg
• 20 yd. down and back run
• Mohktar N’diaye x10
• 20 yd. down and back run
• Burpees x10
• 20 yd. down and back run
• Spiderman Merkin x10
• 20 yd. down and back run
• Mtn . Climbers

REPEAT

• 20 yd. Frog Jump
• 20 yd. Kong
• 20 yd. Bear Crawl
• 20 yd. Dragon Walk

Jacob’s Ladder (7) Pepper Pod SSH and Burpees w/ a Mtn. Climber Modification

1/8 mile jog

6 MOM

• Back Scratcher
• Alt. Leg Curl Crunch
• Push Thru Crunch
• Alt. Leg Lifts
• Arm Reaching Crunch
• Legs Up Touch
• Double Crunch

½ mile run back to our starting point

Burn out set of Pull-ups

COT

Moleskin

A huge congratulations goes out to J. Diddy and his family on the birth of their new baby boy. I’m sure he came out Bear Crawling and we expect to see him at an F3 workout by the end of the week.

This morning was a quieter day than we’ve experienced lately with a few guys being gone out of town but the three that came to be punished laid it all out there.

FNG Cameron was welcomed in the hard way but turned out a strong effort.

We’re looking forward to a beast of a Thursday with Game 5 and J Diddy rolling back into the mix.

(…posted on behalf of The Wiz…)

Game 5 pulled no punches this morning in his thrashing of the PAX…

The Thang:

½ mile jog from Audobon Golf Course to the levee

Bone Crusher Set (listed below and later referred to as Bone Crusher Set)

• Bone Crushers x10
• Merkins x10
• 10 sec. Plank
• 10 sec. Right Side Plank
• 10 sec. Left Side Plank
• Merkins x5

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

Bone Crusher Set

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

LBC x50
Merkins x15
SSH x20 (IC)

1/8 mile run to big hill

Dragon Walk up frontside of hill
Bear Crawl down backside of hill
(repeat back to other side)

LBC x30
SSH x15 (IC)

Bone Crusher Set

180 Degree Jump Squats x10
Sister Mary Catherines x20 each leg
SSH x15 (IC)

50 yd. Mosey to Soccer Field

50 yd. Bear Crawl
50 yd. Pepper Pod (5 step sprint and fall)

180 degree jump squats x10
Mountain Climbers x20

¼ mile jog

Bone Crusher Set

Jump Squat x10
LBC x30
Sister Mary Catherine x20 each leg

½ mile jog back to our starting point

Bone Crusher Set

LBC x20
Partner Pull-ups x10

COT

Moleskin

It was a great day for all the guys in F3 NOLA! We triumphed through wetlands and mud… just the way we like it! All guys pushed hard; nobody gave in…going the whole time with no more than a 5-10 sec breather between any excercise.

FNG Joun has joined the club and we are always happy to take in another soldier.

J. Diddy has a gift breaking down the COT….awesome every single time!

Anybody see HAM?

To better prepare ourselves for the June 8 Marine Corps Run Amuck, the Rough Riders opted for a lot of running today.  Come to think of it, we opted for a lot of other stuff as well.

The thang:

5 mile run and other fun: Memorial Bridge to the Watergate steps, past the Watergate Hotel, down the the Georgetown waterfront, then across Key Bridge back to TR Island.  We stopped roughly every half-mile for a variety of fun activities, such as:

-50 merkins

-50 dips (on Memorial Bridge)

-Jacob’s ladder to 5 on Watergate steps, with burpies at the top (x2, x4, x6, x8, x10)

– 50 LBCs in cadence (IC)

-25 decline merkins

-25 step-ups

-50 prisoner squats

-25 more decline merkins

-50 low flutters IC

The moleskine:

Having not worn a watch on this workout – and with 5 miles of running and all those exercises thrown in – I kept wondering how much over an hour we were going to go.  But upon our arrival back at TR Island Bunny Rabbit said we’d clocked in at 55 minutes.  So I think it’s safe to say that our fitness level has dramatically increased in the six months since we began.  (Six months ago I, for one, would have passed out sometime around the Watergate Hotel – or possibly just after all those burpies.)

The Pax began discussing the September Goruck Nasty.  We’ll see how the relatively short Run Amuck goes next month before we make hard commitments to that beast, but it sure sounds like fun.  And at $1.00 apiece, it’s hard to pass up even PBR.