F3 New Orleans

Category: New Orleans

  • Everyone has their Knees over their Toes! – from Scantron

    Did the normal knees over toes. Some people ran, but most were knees over toes, including Mahatma who was super tight!

  • The Kids are Alright – from Fracsac

    In a harmonious blend of serenity and energy, the kids at the Children’s Museum embarked on a unique journey of self-discovery through the practice of yoga. Amidst the vibrant exhibits, they embraced the stillness of the moment, finding their inner calm and exploring the gentle movements and breathing techniques. Their young bodies gracefully flowed through various poses, connecting mind, body, and spirit. Meanwhile, YHC ventured alone into the tranquil oasis of Okwata, where they allowed the rhythmic cadence of their footsteps to sync with the beating heart of nature. The kids and YHC, though engaged in separate pursuits, found solace and strength in their respective activities, reminding us that through yoga or a solitary run, they were indeed alright, nourishing their souls and embracing the beauty of self-care.
    ChatGPT knows…..

  • Rucking, Running, and knees over toes (oh my!) – from Charmin

    Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).

    Cot was about loving our loved ones while we can.

  • Afternoon Delight – 6-07-2023 – from Almonaster

    Global Running Day!

    PAX:

    – SOGO
    – Poboy
    – Big Willie
    – FCOJ
    – Strings
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Squat Jump and at the top with 10 Leg Lifts off of the levee. Inverse each way until opposite, making for 55 reps of each. We Bear Crawled up the levee and ran down each time.

    Mosey atop the levee, down the road, and over to the Statue.

    Statue
    – 20 LBC’s – IC

    Mosey to Oak Alley near the Fountain
    – BLIMPS Progressive
    -5 Burpees, 10 Lunges, 2 is 1, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Start at each pole through Oak Alley.

    Mary
    – Douillies – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Thanks, I Hate It – from Glitter Balls

    YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that.

    Warm up:
    SSH
    Hill Billies
    IWs
    Grass Grabbers
    Arm Circles
    5 8-Count Bodybuilders

    Thang:

    Starting at the top of Roosevelt Mall, exercise, run 2 benches down, repeat. Exercises were-
    Lateral Bear Crawl
    Forward/Reverse Bear Crawl
    Decline Merkins
    Freddie Mercuries
    Superman w/ Lat Pull
    Plank Jack Reaches

    Mosey to the Old Foundry:

    4 Stations, 3 Sets at each station, 40 second timer-

    Pull-ups
    Dips
    Squats
    Inverted Rows

    Loop around to other side of Roosevelt Mall to run it back how we started-

    5 6x High Knee Burpees (Burpee, but do 6 high knees between each one)
    Right Side Plank Dips
    Left Side Plank Dips
    Right Leg V-Ups
    Left Leg V-Ups
    Right side NRR
    Left side NRR

    Run it back to flag, plank for a minute.

    COT.

    General consensus was that the High Knee Burpess were bad and not fun, 0/10. Might run them back if Tool calls me “Tim” again though.

    Congrats on our FNG getting his name, Flexolite©!

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Dora on the rocks, or Rocky Bal Dora. – from Kenna Brah

    6 humble souls met together to mutually encourage and grow, 6 others went to strengthen their knee to toe ratio. Cautiously we moseyed to the rock pile for warmups –
    Arm Circle Circuit
    Hillbillys
    Toy Soldiers
    4 ct slow squat, on the UP, 4 ct Cactus stretch

    Pick a rock and saunter on over to the football field.
    Dora timer Pax takes rock in any active carry position across teh field and back
    At the base:
    Rd 1
    100 Sumo Squat
    200 Chest Press
    300 Rows

    Rd 2
    100 Pull Overs
    150 Push Press
    200 2 ct Flutter kicks – with rock

    Sufficiently spent and sweaty we returned the rocks aback walked to the flag.

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • Flap Jacking – from King Kong

    Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.

    Warm-ups

    Thang 1
    Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.

    Then to Goblet Squats. Flap Jack.

    Then to flutterkicks with bell. Flap Jack.

    Then to Curls again. Flap Jack.

    Then to alternate step ups with bell. Flap Jack.

    Then to Helly Dollys with bell. Flap Jack.

    Thang 2
    Short walk to the overpass by the zoo entrance. With the same partner….

    While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.

    We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.

    Thang 3
    We circled up and did the following:
    1 – single hand snatches x 10 on each side on your own.
    2 – Clean and Jerk x 10 on each side on your own.
    3 – single arm kettlebell swings x 10 on each side on your own.

    Finished it out with stretches.

    Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.

    SYITG

    King Kong

  • We are the Messengers – from Lil Cuz

    YHC realized very late on a Friday afternoon that most of the big hitters and even some bench warmers (I’ll let you guys sort out who is who) were out of pocket or out of town for the weekend. This led to YHC, “the Replacement” , to be called up to the big show. With that said all previous plans needed to be chucked out and the drawing board needed some dusting at a very late hour.

    Now, we are all aware that June has started and we are all very aware of what is celebrated in June. Correct! It is the feast of the Sacred Heart of Jesus. We celebrate this the whole month and I for one am thankful for it! This was started a very long time ago but was re-ignited by Pope St. John Paul II as part of the “New Evangelization”.

    Usual warmup with French Horn showing much earlier than ever before, he made it to 78% of the warm up which honestly is so impressive! We made sure to hit the leg stretch hard because of the death caused by Goose on Thursday. I heard it was a real tear jerker!

    Because Dox is on a very well timed vacation we are gonna throw up the deuces and ask the Lord, “Roll that footage!”

    In Honor of the Sacred Heart of Jesus we are reminded of the mission given to us by our Creator; Jesus sent out his Apostles 2×2 and they had to work together to figure out the best way to accomplish the goal given to them. We are called to a very similar vocation and a slow mosey around the blacktop of the Peltch was in order to reach the far off land called, The Chimney, to spread the Word of God.

    Thang 1:
    Split into teams of 2 and the usual Dora had commenced.
    100 Merkins, 200 Squats, 300 LBC’s with Mosey to sidewalk behind Chimney.

    The feast of the Sacred Heart of Jesus dates back to 1673, when a French nun who belonged to the Order of the Visitation of Holy Mary, in eastern France began to receive visions about the Sacred Heart. Jesus appeared to Sister Margaret Mary Alocoque and revealed ways to venerate His Sacred Heart and explained his immense love He has for humanity, appearing with his heart visible outside his chest, on fire and surrounded by a crown of thorns. We honored the year of the divine revelation of His Sacred Heart with:

    Thang 2:
    16 – Carolina Dry Docks
    Bear Crawl – 10 yds
    73 – Freddie Mercs (2:1)
    Bear Crawl Back – 10yds

    This was done in 3 sets and a larger amount of groaning as each set was started. With our Hearts (read: Abs) on Fire we had to continue our travels and spread our message of Salvation.

    Thang 3:
    Indian Run through Park with last guy dropping off for 5 Bonnie Blairs (2:1).

    As late laid out plans usually go we had 20 minutes left to spare and all Pax decided to run another mile around the Peltch (I guess they really wanted to Evangelize some more).

    10 MOM Potluck Style and an end of BBSU to the final buzzer.

    Sometimes on this road of following the Lord we may lose one of our brothers along the way as he stumbles but by keeping on the path ourselves we can bring them back and hope to make leaders out of each other. This is what we are called to do. We are messengers and as we learn we become leaders in our communities. I know I have said it before but I am so thankful for this group of men and so very happy to call you all brothers. You help me when I fall and I hope to someday be the same for you. Someone to count on and help when called.

    SYITG,
    Lil’ Cuz