F3 New Orleans

Category: Backblasts

  • Lafitte’s Plunge #21 – The Giant’s Ladder

    #Nodoubt, No doubt he loved his kids, no doubt he loved his wife, no doubt he loved the Lord, Cheech left no doubt.

    #Husband #Father #Son #Leader #Sleevless

    #RIPCheech #CheechStrong

    http://www.thestate.com/news/local/article157537034.html

    Today’s Plunge was dedicated to F3 Lexington member John Flanagan, 38, Cheech.  Cheech was running in the gloom and was struck by a vehicle.  He was taken to Palmetto Health Richland Hospital.  Cheech was wearing a reflective vest and headlamp.  The vehicle was traveling through a green light when it struck Cheech.   Sometimes we can do everything right and the unfortunate still happens.   His will, will be done; trust in the Lord.

    The Thang – Giant’s Ladder

    • 100 swim; :30 rest
    • 200 swim; :45 rest
    • 300 swim; 1 min rest
    • 400 swim; 1 min rest
    • 500 swim

    Thank you for the opportunity to lead,

    Da Parish

  • No Chipper, No Problem

    In keeping with Troubled Waters tradition of letting the Q sleep in, YHC and Kimchi rolled up to the bridge park and got bizaaay.  Kimchi happened to have a shovel flag on him from Nola.  Sweet.

     

    Round Robin Warmup

    SSH x 20

    Merkins x 20

    Freddie Mercury x 20

    Windmill x 20

    Something else x 20

     

    The thang:

    Mosyed over to the pull up station and did one that doesn’t have a name.

    5 Rounds; Ascending/Descending x5,

    Start running in opposite directions, meet at the halfway point, (in between the fields on the track behind the outfield)

    5 Partner Handshakes

    Continue running in opposite directions, meet up at the start,

    25 Partner Dips

    10-20, 15-15, 20-10, 25-5

     

    Took longer than it looks, we decided to finish up with some community service, with TS Cindy seeming like she would be more trouble than she was.  Since the AO is a St. Charles Parish sandbag station, we filled up sandbags for 15 minutes and left them tied for the next comers.

  • Leg Day at Okwata

    YHC was hoping for a particularly gloomy morning at Okwata this morning: more rain, more wind, more muck.  But alas, just a usual amount of Humidity, Winds and Mud.  5 PAX braved the hyperbole of the regional and national weather forecasters to start the day right.

    COP 1: Through the mud puddles to the top of the levee.  Line up looking out over the lake.

    • SSH x25
    • IW x25
    • Low Slow Squats x25
    • Monkey Humpers x25
    • Smurf Jacks x25

    Yes, it’s gonna be leg day.

    COP 2: Ladder Blimps.

    • 5 Burpees, run up the levee and back down
    • 5B, 10 Lunges, up the levee and down
    • 5B, 10L, 15 Imperial Walkers, up and down
    • 5B, 10L, 15I, 20 Mericans, up and down
    • 5B, 10L, 15I, 20M, 25 Plank Jacks, up and down
    • 5B, 10L, 15I, 20M, 25P, 30 Low Slow Squats
    • up and down and up and down waiting for the 6

    COP 3: Top of the levee for a Hawg Favorite: Quadrophillia.  4 Minutes of down and up the levee – always facing the lake.  Down forwards, Up backwards.  Quads feeling it…

    COP 4: House of Pain.  5 of us, so 5 stations:

    • Backwards up the levee, 5 burpees, back down the levee to the house (Timer)
    • Alternating Step Ups AMRAP
    • Dips AMRAP
    • Monkey Humpers AMRAP
    • Pull Ups AMRAP

    Got through 2 cycles before time called us back to the VSF.

    COP 5: Wouldn’t be a Rudy workout without Plank-o-rama.  Note to self: its a lot harder doing this at the end of the workout than at the beginning.

    • Peter Parker x25
    • Plank Jacks x25
    • Parker Peter x25
    • Mountain Climber x10 (Q was gassed)

    Close with 10 Burpees OYO to bring our PAX total to 250 for the day.

    Finish with prayers, in particular remembering Cheech from Lexington – RIP.  Reminder to all of us to both be careful and alert during our exercises – especially when crossing streets; and also to always live our lives in preparation for our return to the Sky Q, as we do not know the day he will call upon us.

    Thank you for the opportunity to lead.

  • Hey Cindy

    A hardy 5 men assembled for the Birdcage this morning.  I had planned that as long as uptown wasn’t flooded I’d post this morning as was pleasantly surprised to see that I wasn’t alone.  I figured a Q may not show and had a workout plan in mind so I volunteered to lead us this morning in the pinch.  Upon the writing of this post I learned that YSR who was in attendance was the scheduled Q.  He owes me a beer.

    A conscious effort was made to stay out of the mud so we kept to the track today.

    Warm-up:

    • SSH X 30
    • IW X 30
    • Mountain Climber X 30

    Mosey to pull up bars for a circuit:

    • Burprees X 10 for the count
    • Squats
    • Al Gore
    • Box Jump
    • and Pull-ups

    Mosey to the cart path by the putting green for some mary:

    • WW2 situps X 15
    • Dying Cockroach X 20
    • Supermans X 20
    • Putins X 20

    Alternate jog and sprint to the benches:

    • Dips X 20
    • R Leg Step Up X 20
    • Derkins X 20
    • L Leg Step Up X 20

    Back to the track for intervals on the running men icons:

    • Interval Burpee run (1,2,3,4,5)
    • Bear crawl
    • Lung Walk
    • R Karaoke
    • L Karaoke

    Circle up on the track for a merkin wave up to ten

    Jog/Sprint to the row bars for:

    • Burpees X 10 for the count
    • Rows

    Jog/Sprint back to the flag.

    Quick count off and nameorama.  Announcement to the effect that the World is aiming to dethrown Uptown in the Gnarly Nutria.  As Hawg’s 90’s Arkansas truck’s back windshield likely procalaimed, #aintskeered!  COT that the rest of hurricane season is quiet.  Thanks for the fellowship guys!

     

     

  • Two is the loneliest number……

    A whopping two PAX posted to the still emerging Abita Springs AO.  Though turnout has been mixed, this is a really great AO with tons of equipment an miscellany to use as props.  There’s even a hill….well kind of slight grade running down towards the river, but for Louisiana, we’ll count it.

    Warmup

    • 3 laps around playground loop (~0.6 mile)
    • Imperial Walkers x 20 IC
    • Slow Squats x 15 IC

    Main Event

    • Lunge walk –> Sprints to Gazebo / Skip for Height back (x2)
    • Lunge walk –> Sprints to Gazebo / “Bounding” back (x1)
    • Incline Merkins x 15 IC
    • Freak Nasties x 15 IC
    • Bench Step-ups x 15 IC
    • Repeat sequence counting down by x5
    • Shuttle Runs

  • Post Ruck Blues

    Sitting at the railroad tracks in the light drizzle, waiting for the train to pass, YHC pondered whether any of the ruckers would make an appearance, or whether they were all still in recovery mode.  Staring at his watch as the train ground to a halt, YHC began to wonder whether he would make an appearance.  Time for an audible – head to back gate and park, for a fast jog across the park arriving at 5:27.  And what was waiting YHC?  An empty field….  Just the raindrops to keep me company.

    But lo and behold, cresting the levee – Duct Tape making his triumphant return!  Welcome back, Kotter!  Word had it that others were still stuck at the railroad tracks, so the 3 on-time PAX (including one FNG EH’d by those still at the tracks) planked up to wait.  And wait, while Amnesty made his appearance, and oh-so-gingerly pulled his glow-yellow gloves on to protect his delicate fingers.

    Then the disclaimer, a bit of background on F3 for our FNG, and off to the quarry.

    COP #1:

    • SSH x25
    • DQ x15
    • IW x25
    • PP x25
    • MC x25

    Go find a friend

    COP #2: Find something resembling dry ground.  YHC waited while some PAX floundered and appeared to struggle with basic instructions.  Once situated, lets get to work

    • Shoulder Press
    • Curl
    • Row
    • Squat

    First round x12.  Then x10.  Then x8.  Then x6.  Tool ventured a guess as to what was coming next.  x4 and x2.

    COP #3: Mosey to the bandstand.  The rain had now stopped, so we were no longer in need of that protection.  But YHC was trying to be thoughtful for the PAX.

    • Tatum Channing
    • Dip
    • Channing Tatum
    • Incline Merican

    First round x15.  Then x10.  Then x5.

    Bring our friends home, and mosey back the VSF.

    COP #5: Finish up with some Mary

    • LBC x31
    • Penguin x20
    • Hip dip thingies – I’m sure they have a name – x10 each side
    • American Hammer x20
    • Plan for a minute

    Finish with countoff and naming of the FNG (Milkman, in honor of The Dead Milkmen song celebrating the car of FNG’s youth).  Announcements (struggled to find something to talk about, as the Ruck and Summer Series are both in rear view mirror now – but up next Spillway Classic).

    Finished with prayer of thanksgiving and asking for blessing of God’s grace to use the gift of today wisely.

    YHC is very thankful for the men this am.  In the few minutes while I pondered the workout alone, I honestly thought about turning and heading for home.  Would I have the perseverance to do this on my own?  I doubt it.  I remain thankful for the gift of all of you, helping to inspire me to do more than I think I can.

     

  • Okwata Sunrise

    It’s the time of year that the dawn sun shines on the PAX as it breaks over Okwata. The PAX had to stop and admire Sky Q’s handiwork.

    Disclaimer. Then . . .

    Warm-Up: mosey to the fountain to find a dry spot, then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Mountain Climbers x20.

    The PAX moseyed around the fountain paths and went to the barricade.

    COP1: 3 exercises, 3 Sets with a mosey after each set, 10 reps each leg

    Single-leg lunge, Pistol squat, and Side leg raise

    COP2: Moseyed to the seawall for a great view of the Okwata sunrise while doing a Hurricane Hoedown. Thanks, Cowbell!

    Then, mosey up the levee and down the levee to the Cabana of Pain.

    COP3:

    One group did pull-ups or chin-ups AMRAP. Second group did merkins AMRAP. Third group did dips x20 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Hello Dolly, Real Freddie Mercury, and Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the sunrise, Sky Q. Teach us to be generous!

  • NOTC Two Miler + F2 + 12oz Curls

    For the second year, F3 NOLA helped out The New Orleans Track Club with one of their Summer Series 2 mile Wednesday evening races.  Unlike last year’s near-washout, this time we were greeted with pleasant conditions and a nice breeze.  Lots of the regular PAX showed up representing F3 and a few occasional gloomers who were out there as well bringing the total to about 15 guys.  T-claps to the PAX for efficient teamwork on the speedy setup of the tent, flag, signs, Gatorade, etc. and helping out our friends with FiA as well as The Jambalaya Girl….we run like a well-oiled machine!  We enjoyed some F2 before the race and catching up with a few of the PAX that some of us don’t get to see very often.

    The Race:

    Blast off on the track around the festival grounds with a few zig zags through the park.  The breeze and lack of humidity helped many clip along a brisk pace.  Many of us surprised ourselves with really good times, some PRs were set….I guess this F3 stuff really works.  T-claps to the many youth and families who were out there running the race.

    Post-Race:

    Our tent slung out cups of Gatorade to the masses while many of us re-hydrated with the foamy goodness being poured by NOTC….lots of 12 oz curls being done.  The race participants were also treated to a nice spread of grub including jambalaya, bananas, chee-weez, and more, all made possible by the sponsorship of groups like F3.  We managed to get some EH-ing in as well, including some guy who’s email address includes the word “smurf.”  T-claps for round two of #teamwork on the breakdown and loading.  T-claps to Amnesty for hanging in there till the very end and enjoying one last beer with in YHC’s garage as we unloaded.

    Thanks to those who donated.  We have funds left over that will go to something F3 related, possibly a website upgrade that I’m told we may soon do.

    Thanks to those who came out to support F3 and NOTC.  Visit runnotc.org for dates on the next three Summer Series races along with other events.  They put on the Spillway run which several of us are signed up for.

    A good time was had by all.

    Tool

  • Killing the Sad Clown One Day at a Time.

    YHC awoke to messages from fellow PAX that they will be missing the workout at the AO. Okay I get it not everyone can make a workout and while heading there I would expect the faithful and hardcore Terabyte to be there waiting for a beatdown. When arrived all my hopes of having him there were shattered. NO SHOW. What is funny about this is Walleye and YHC had a discussion about if either him or I were the only person to show up we would turn around and get some extra sleep. NOT TODAY.

    WARM UP

    • SSH IC x20
    • IW IC x20
    • Windmills IC x20
    • Arm Circles IC FWD/BW x15
    • Merkins IC x10

    THE THANG

    • Started with 1min in plank position
    • x20 Pike merks
    • x20 reverse grip inverted rows
    • x20 squats
    • 30 sec rest

    This would be one round and complete as many rounds as possible. YHC complete 6 rounds but who is counting. THIS GUY! Then moseyed back to the flag for some

    MARY

    • 60secs of flutter kicks
    • 30secs of V ups
    • 30secs of elbow Peter Parkers
    • 45sec rest
    • 60secs of 10 snips
    • 30secs of upper circle crunches to the L
    • 30secs of upper circle crunches to the R
    • 60secs of American Hammer (FREEDOM!!!! HELL YEAH!!!)

    Yes i might have been on my own and yes it was difficult to stay motivated throughout the workout, but I bet anyone from Troubled Waters and F3NOLA would have done the same. Always take the red pill and destroy the sad clown. Be strong and be better than you were yesterday!

    Kimchi

     

  • Burp Back Mountain

    This was going to be a good day. First, my good friend and EH’er (CAPS LOCK) was in town from Nashville and was pumped to post with us. Second, the gloom was uncharacteristically mild for June in the Big Easy. Then, upon arrival, I find out it’s 86’s birthday (44, which is going to take some getting used to). Jadeveon tried to ruin it by claiming the Q, but was kind enough to let me keep it.  Let’s mosey.

    Over to the base of the mountain and start our climb by:

    • Sprinting the inclines and jogging the flats to Level 4
    • Back pedaling the inclines and jogging the flats from Level 4 to the top

    Knock out AMRAP of Merkins while waiting on the 6, and then headed down to the bottom of the last incline to celebrate 86’s birthday. Seaman even sang to him:

    • Partner up, first partner runs up the incline and back down while the other does Burpees, then swap. Alternate until 86 total Burpees completed

    Mosey down to the benches for:

    • Dips x 20
    • Right Leg Power Ups x 20
    • Left Leg Power Ups x 20
    • Derkins x 10
    • Shoulder Taps x 20

    Then because “each man who is in F3 should consider himself willing and ready to lead” (or was it because YHC hadn’t made it this far in planning this workout) we circled up for some Potluck Mary:

    • Freddie Mercury x 10
    • Flutter Kicks x 10
    • Leg Lifts x 10
    • Sit Ups x 10
    • Freddie Mercury x 10
    • Peter Parker x 10
    • Parker Peter x 10
    • Box Cutters x 10
    • Right Hip Lifts x 10
    • Left Hip Lifts x 10
    • Dying Cockroach x 10
    • X’s and O’s x 10
    • American Hammer x 10
    • Penguins x 10
    • Pickle Pounders x 10
    • LBT x 10
    • Mission Impossible 10 40 count (thanks Rudy)

    Quick pit stop at Touchdown Jesus for Curb Crawls, then back to the flag for the COT: Count-O-Rama, Name-O-Rama (welcomed one FNG and named him Aubie due to YHC’s love for his alma mater), Announce-O-Rama (Mothership is at The Birdcage/Skinny Saturday morning at 8 and the F3 founders, Dredd and OBT are posting), and Ball of Man.

    Much obliged for the opportunity to lead. SYITG,

    – Buckle Bunny