F3 New Orleans

Category: Backblasts

  • 610 Stomp- A little change of pace

    4 vets, 1 FNG, and 2 flags is how this gloomy Tuesday started.

    YHC wanted to shake things up a bit, to break the normal routine of the down the bayou and back run.

    The Thang:
    Run 3 loops on the road that circles the track and meet at the entrance to the track at 6:00.
    Roughly 1 mile per loop.
    The idea was to take it easy on the run as to still have some energy for sprint work.
    YHC learned that is impossible when running next to Mahatma! Thanks for the push!

    Sprint waterfall:
    Sprint 100M
    Recover Jog 100M
    Sprint 200M
    Recover Jog 200M
    Sprint 300M
    Recover Jog 300M
    Sprint 400M
    Recover Jog 400M

    The idea was to go back down, 300, 200, 100 but time did not allow us.

    COT: Count off, name o rama where we named Nemo (Welcome Nemo), announcements and prayer.

    Thanks for letting me lead!

    Cowbell

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Grab Your Long Underwear!

    YHC walked out of his house this morning at 5:12am to a wonderful feeling of 64 degree temps with low humidity. It was amazing and felt like the F3 mornings he remembered from the days when he was an F3 novice. No theme or story for this morning’s workout, just a lot of reps with rocks.

    Warm-Up

    SSH -27 (for the Yankees who will suffer through another off-season with only 27 championships)

    Arm Circles – 10 forward and 10 backwards

    Hillbillies – 20

    Parker Peters – 20

    Annies – 20

    Windmills – 10

    Route 66

    We grabbed our rocks and strolled over to the tree line across the field and next to the parking lot. Since there is a perfect line of 11 trees, it made the ideal spots for Route 66. We did one rep at the first tree and added one rep at each tree, so we would finish with 11 reps at the final tree for a total of 66 reps.

    Round One – 66 triceps extensions

    Round Two – 66 shoulder presses

    Triple Nickel

    The key to this workout is the number 5, hence the name.

    5 curls

    lunge walk 5 steps with each leg

    5 rows

    lunge walk 5 steps with each leg

    5 Low slow squats

    Rinse and Repeat

    Fence Sitting

    YHC wasn’t sure what to do next, so he led the pax over to the fence for the tennis courts. We did some fence sitting together. We sat until YHC’s legs began to burn and then did 20 curls together. Stand up and shake the legs out. Repeat and end with 20 rows.

    Head to Toe

    Circle up for a series of rock exercises. The rock will start high and slowly get closer to the ground with each set. The key is to never put the rock down until we get on our backs for the push-ups.

    18 – shoulder press

    18 – curls

    18 – low slow squats

    18 – rows

    18 – push-ups

    Repeat the same with rep counts of 9 and then once more with rep counts of 5.

    Mary

    20 – American Hammer

    20 – Wife Pleasers

    Get out of the cold and inside for some Hot Coffee to warm-up

    Count off, name-o-rama, announcements, and intentions with a closing prayer in our not-so-sweaty ball of man

    thanks for the privilege to lead,

    Rev Sox

  • Winter Is Icumin In

    Well maybe not GofT winter, but I’ll take it.  So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low slow squats 25xIC
    • Squat pulses 15xIC (we miss ya, Shorty.  Quick fartsacking and show us how its done)
    • Peter Parkers 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC

    Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3.  PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.

    Slow mosey to the bottom of the ramp.  OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees.  Rats, should have added an extra burpee for 56: a good luck number.

    Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc.  Can’t wait for double-respect  Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down).  Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.

    See You in the Gloom, Jingle Vader

  • Winter Is Coming to Okwata!

    Okwata was angry, and it rose up beyond its borders to claim the space where F3 normally gathered. YHC indicated the Shovel Flag would be relocated to the corner of Canal and Lakeshore Drive, which brought on much mumblechatter through the Group Me feed. With a map supplied from Heisenberg, 12 men, including one FNG, showed up to get stronger while enjoying the cooler weather and lower humidity. The clock struck 0530, a disclaimer was given, and mosey to a dry track of space for the warm up

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    Arm Circles 10 fwd, 10 bwd

    Mosey back to the corner of Canal and Lakeshore Drive for The DirtyMacDeuce!

    Merkins IC x 12
    LBC IC x 12
    Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Shoulder Taps IC x 12
    Flutter Kicks IC x 12
    Copperhead Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Floyd Mayweathers IC x 12
    Tin Snips IC x 12
    Alternating Lunges IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Catalina Wine Mixers IC x 12
    WW2 Situps IC x 12
    Monkey Humpers IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Mosey over the levee on Canal for Route 66

    Start with one Burpee at the first light pole, increase by one at each light pole up to eleven. 66 Burpees Total.

    Return to the Shovel Flag

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

    NMM
    Welcome Seawall! T-Claps to Heisenberg for the EH. The cooler weather brought on the comment that “Winter is Coming.” (As a GoT Fan, I had to capture it) This is true, and the weather felt great! It is hard to believe that only a few hours drive to our east was an area suffering from a powerful hurricane. Keep those suffering in your thoughts and prayers, and don’t let your guard down yet, as hurricane season is still upon us.

    Thanks for posting with me today!

    SYITG!

  • 610 Stomp #163 – Wisner Trio

    YHC signed up to Q the Stomp without realizing the Saints were playing Monday night. After a soaking wet beatdown followed by good F2 at Bayou Beer Garden the night before where we witnessed history from Drew Brees, and a whole lot of Da Parish, YHC did not really want to post. Being held accountable worked again, and YHC got up and moving. Two others joined in, and it was decided we would run as a trio via the Wisner Bridge route. A brief Disclaimer, and off we went..

    Down Marconi to Zachary Taylor Drive. Stopped at Pan American Stadium for Merkins IC x 20. Up and over the Wisner Bridge, then make one and a half laps on the bike/walking path, then head back to the flag. Arrived with a couple minutes left…
    Flutter Kicks IC x 20
    Seal the Deal with 10 Burpees OYO

    COT
    Count off, Name-O-Rama, Intentions, closed with a prayer.

    Thanks for posting with me today

    SYITG!

  • Shoulders, shoulders, and more shoulders!

    Knowing weeks in advance that I had the Q today I tried to plan my workouts accordingly.  I have been having some annoying sharp pain in my knee over the past few months that only bothers me when I run.  So, I thought today would be a good day to work on some upper body…particularly the shoulders!  A short disclaimer at 5:30 and we were off!
    Mosey to grassy area right off of the track
    SSH x 20/PETER PARKER x 20/PARKER PETERx 20/MOUNTAIN CLIMBERS x 20
    Mosey to row bars – 4 groups
    ROWS were the count x 20/MERKIN/WIDE MERKINS/DIAMOND MERKINS (Thought we might get in two sets of these but after the first round decided against it!)
    Mosey to cinder blocks – 56’s
    (Increasing reps starting at 5 count all the way up to 11 count for a total of 56 reps per exercise – run/walk to next light in between sets)
    BURPEE PRESSES (There was lots of moaning and groaning about this one!)
    CURLS
    KETTLE BELL SWINGS
    SHOULDER PRESSES
    Return cinder blocks and mosey back to the flag (Not enough time left for Mary!)
    Count off, Name-o-rama, announcements, and a prayer to lift up the family of Darth Visor.
    Thankful for F3 and the opportunity to lead!  Until next time…
    Saban, Reluctant Yankee, Seaman, Bartman, Tube Steak, Landing Strip, Gabrielle, Sandbar, Moriah, Jadeveon, Roots, Nip Tuck, Schlitz, and one other?