F3 New Orleans

Category: Backblasts

  • The Dome Patrol

    Nip/Tuck has been leading a band of merry Blue Ridge Runners in a parking garage training run downtown by the dome.  We decided to make it official.  So if you want to attend F3 New Orleans newest AO, meet near the dome at the corner of Poydras and LaSalle.

    This weeks run consisted of the Arena parking garage (3 times) and the Hyatt Parking Garage (3 times).  In all we ran 4.6 miles and my Garmin tells me we climbed 186 ft.  To Tinkle’s point, seems like 6 garages would be a little more elevation, but probably not a lot.  The mileage and elevation gain are approximately equal to leg 9 of the BRR.  In case you were wondering, it’s one of the easy legs.

    We finished up on time and had a COT to make it official.  Come join us.

     

  • Wally Warm-Up

    Sorry, really late backblast.  Better late than never, but not much as the memory had faded.

    I do remember the warm-up, or at least the theme.  It is common for a Pontiff workout to start with 31 Side Straddle Hops.  Wally Pontiff, the namesake of the park, wore 31 playing baseball at LSU.  He died of a heart attack in his sleep when he was 21.  Had that not happened, he’d probably be working out with us in the gloom.  Starting the workout with 31 SSHs has always been my way of thanking a family that’s given to our community and honoring a guy that died way to young.

    So today I wanted to stretch the warm-up out a little and make it a little more challenging than normal.  We did 31 of each exercise.  It went something like this:  SSH, IW, Squats, Moroccan Night Club, Peter Parkers, Windmills, Parker Peters, Dying Cockroach, Calf Raises

    Then we grabbed some rocks and did a couple of rounds of 3-6-3 exercises.  This involves 3 super slow reps, a hold, 6 normal, in-cadence reps, a hold, and then finish with 3 super-slow reps.  I made it up almost a year ago, because I’m a punk.  The World had beaten Uptown by a score of 363 to 360 in the Gnarly Nutria.  I Qd a month later at Audubon and developed this exercise pattern to remind them of the winning score.  However, it’s actually a pretty good workout.  So we did 2 rounds of shoulder presses, Squats, Curls, Toe Raises, and Rows.

    Then we carried one large and one small rock to the playground.  3 stations:  Bench Press with large rock AMRAP, 90 degree hang, and Plank.  30 second plank was the timer.  2 Rounds of that.  Then we moved to 3 more stations:  Swing Merkin, Swing Row, Tricep curl with small rock.  7 Swing Merkins was the timer.  We completed 1 round and returned our rocks.

    Good workout with a couple of great guys.  r

  • Stomp #144

    A half dozen of NOLA’s most elite, middle-aged athletic phenoms showed up on Tuesday to prove we can still run like, or even better than, a bunch of youngsters.  After exchanging the usual pleasantries and kicking around some ideas on which route we’d run, it was concluded that we would embark on a variation the original route, which is now safe and enjoyable since we have some daylight to work with.  This week’s Stomp entailed the following:

    Mosey OYO down Marconi to Harrison (or Filmore for the non-conformists), down Harrison to Wisner, Wisner to the road in front of Pan Am, then make your way to the practice track which was 3.15 mile, or 4.5ish for the show-offs that went to Filmore.  Once back at the track, use remaining time for some speedwork, running the straightaways and jogging/walking the turns.  We headed back to the flag with a few minutes left for Plankorama and hip flexors to make sure we stay young and agile.  All PAX were able to run between 4-5 miles ea in 40+ minutes….well done men!

    Always a good way to start the day.  Thanks for the opportunity to lead.

    Tool

     

     

  • Do You Know What It Means To Miss (F3) New Orleans?

    Last week’s hiatus from F3 gave me a bitter taste of what my next four months would be like.  I mean, sure, I was well-rested.  Aside from that, though, there was a massive hole in my daily routine.  It just proved to me that F3 is irreplaceable, and can F3Nation just hurry up and expand westward already??

    YHC has been getting over a nasty cold and wasn’t sure I’d be able to get the count out in the manly fashion the PAX is used to from me.  But the coughing fits subsided long enough and all went fairly well.

    Started things out as we often do, with SSH.  Then: IWs, Hillbillies, Toe Touches, High Knees, Butt Kicks.  All 20x IC.

    Then up onto the trailhead stage for The Dirty McDeuce.  3 sets of exercises, 12 reps each, followed by a mosey around the trailhead perimeter.  4 times.  The exercises were:

    Merkins – Squats – LBCs

    Hand-release Merkins – Jump Squats – Freddie Mercs

    Derkins (off stage wall) – Monkey Hummers – Heel Pulses

    Burpees – Sister MK’s – Putins

    Next up, partner up: P1 Lt Dans across the corridor to P2, who is performing Sumo Squats.  Flapjack.

    Then over to those brand-new blue benches: P1 knocks out AMRAP Freaks Nasties, while P2 does three laps up and down the stairs.  Switcheroo.  (Clearly, someone on the city council caught footage of the beast Shooter pumping out a set of Freak Nasties on those flimsy wooden benches and thought it a wise idea to replace them.  Smart move, we were definitely gonna break one at some point.)

    And finally, a little Mary: Hello Dolly’s, Flutter Kicks, and LBC’s, 25x IC.

    Thanks men, it was good to be back in your company this morning.

     

     

  • Curls For The Girls

    Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer.  No running involved so lot’s of time to hopefully build some muscle.  Here’s what we did:

    • IPW x25
    • Goofballs x20
    • AC x20
    • WM x20
    • Crab Cakes x20
    • LS Squat x20
    • 1 round of Crowd Pleasers (Merkin:Groiner, 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1)

    Headed to the rock pile and grab something large for curling then circled up for Curls x12 IC

    Deposited large rock over outfield fence, grabbed a regular/medium rock, lifted overhead, and lined up for an Indian Lunge Walk to the field entrance.  From there we deposited med rock on baseline, then bear crawled to get large rock.

    Next up, everyone’s favorite, 11’s:

    • Side #1 – Curls w/large rock
    • Bear Crawl approx 10yds to…
    • Side #2 – Squat Press w/med rock
    • Backwards Bear Crawl Back

    Then time to break for some Mary:

    • Rosalita x25
    • Penguins x20
    • WWII Sit Ups x20
    • Chest Press w/large rock x20
    • Flutter Kick holding rock above chest x20
    • Russian Twist x20
    • Row ? x20?

    Just enough time left for one last upper body COP, this time rotating clockwise and using next rock in line.  YHC mentioned it never hurts to try some “strange”.  Seven rocks so seven quick rounds, all IC:

    • Curls x5
    • Curls x5
    • Curls x5
    • Shoulder Press x5
    • Shoulder Press x5
    • Curls x5
    • Curls x5

    Walked back to base, keeping rocks moving the whole time with more presses and curls.

    COT to cap things off.  Fine job men!

    Tool

     

     

     

  • Murph Marsh Monday!

    YHC arrived at the AO to an early return of vacationer Waterpic..  Figured with the holiday the Marsh would not produce many at this beatdown and unfortunately my thoughts were correct as many chose the path of Fartsacking on this memorable day we call Memorial Day!! Time is of the essence and we have non to spare with the Murph on the agenda. So let’s pay homage to our Veterans past and present. Also let us remember the sacrifices put forth by both themselves, as well as their families..

    Simple explanation broken in 2 sets. 5 rounds of 10 pull-ups, 20 Merkins and 30 Squats. Followed by 1 mile run. R/R. Of course some modifications needed through this challenging beatdown, with much respect to Lt. Murph knowing he did no modification as well as completed with a ruck sack in tow…

    Returning we count, name and pray!!

    Waterpic recommendation of a little F2 coffateria afterwards proved just as rewarding!!

    Apprecite the post Waterpic!!

    ✌🏻 till the next beatdown!!

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • yada yada yada……gimme a 20 sack: The Misadventures of Seal Team 2

    That one time when I woke up at 4:10am, having experienced a bizarrely rough night of sleep, and ALMOST texted the only other guy with the determination and drive to join me in the gloom for a 10k to say I wouldn’t make it…yada yada yada…he and his babysitter ended up lost in the pitch black woods of Maryland with spray paint and a brush looking for the water tower.

    There’s only so much you can learn about your F3 brothers posting every saturday, or even with a few sprinkled weekday workouts. If you really want the opportunity to learn about a guy, run 6.2(+.05) miles  at the butt crack of dawn with him. YHC has had that privelage with a number of his fellow F3, and treasured each valuable moment. A rarer treat is the one-on-one. Today’s lesson was the intro course of Who is Mike “EiEi” Farmer, with a refresher course on The Woes of the Wacker.

    Two individuals on 2 distinctly divergent life paths, both of which helped shape who they are, converge on Mandeville’s lauded Lakeshore Dr with one distinct piece of shared knowledge – scales are for white people!

    A better-than-anticipated pace of 9:03/mm was determined with the use of some alternative math.

    Seal Team Hollywood’s a no go with weak walrus reasoning having to do with an event to be c0-attended by mini-wackers.

    And, finally, the grass is not always greener…sometimes it’s the color of an awe-inspiring sun set.

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Revival, Repost and Reverance!!

    The Scramble proved this YHC wrong on this Gloom. As I awoke this morning thoughts came over me knowing that a few of the regulars (Steve/Waterpic) would not be posting. I began wondering if it would be a solo post of sorts. Those thoughts were quickly erased with the revival of the Wacker of Bushes/Pelican and the repost of Sprocket who has become a regular Scrambler and the Reverance to a Hall of Fame Wrestler welcome (FNG) JYD. Nice job to Choppa for EHing!! With Chewy and EiEi arriving with 15 seconds to spare the numbers quickly swelled to 8 men, which is a great number considering all the past men who were once regulars (Captain Sparkles/Butt Splice/Burgundy/Sea Bass) and had they posted we would have surly shattered any previous record the Scramble had seen in its past..

    warmup

    All IC 20 SSH, Imperial Walker and Windmills.

    thang

    Standard route on this Gloom would provide the PAX with a community activity along sunset point where what appeared to be a setup by the Wacker. It  was as if the test of trash pickup needed to be taken to another level and indeed it was as half his journey consisted of carrying a garbage bag filled with the goods collected along our path to the return of the AO. We wrapped up with 15 IC Merkins, 15 IC LBCs, 15 IC cross crunches left/right and closing with 15 IC Hello Dollies. Naming of JYD proved to take us all back to a time of Reverance to the WWE and WWF.. Welcome JYD!!

     

     

    Appreciate Choppa for praying us out!!

    ✌🏻 to everyone on this holiday weekend!!