F3 New Orleans

Category: Backblasts

  • St Patrick’s Day Pre-Mudder Non Yoga On Your Own Workout

    When I arrived JV told me that Pontiff was doing yoga today as preparation for the mudder tomorrow.  I really wish I had the foresight to think of that but oh well, I am worse at yoga than counting.

    We started out with a mosey in the direction of Cooter Browns, in the St Patrick’s Day Spirit, but I thought better of that so we proceeded to the pull up bars on Ferret.

    Split into 3 groups:

    Round 1

    10 pull ups for the count

    merkins to shoulder taps

    squats to seated on the ledge

    Round 2

    10 leg raises for the count

    dips

    monkey humpers

    Mosey to the parking garage:

    Partnered up:

    Round 1

    partner ran to top of the garage then 20 burpees and returned down the nearest stairs

    other partner did traveling walk outs alternating between:

    10 imperial walker squats

    10 merkins

    10 air press

    then we switched

    Round 2

    partner ran of opposite stairs to the top and did 10 v-up and returned down closest stairs

    other partner performed:

    50 lbc

    50 flutter kicks

    50 dying cockroaches

    then we switched

    Mosey to the flag, count off, name-o-rama, prayer.  No counting was butchered or awkward yoga poses performed…

     

    Thanks,

    86

     

     

     

     

  • Making America Stretch Again!

    “Better bend than break” – Proverb

    Six men (which grew to seven later on) meandered over to the Uptowner AO.  Since Hawg decided to kill us with H8, the Pax thought it would be a good idea to recover with some yoga before the Tough Mudder tomorrow.  Little did they know that yoga is a beast in itself, but it would be a nice change-up to throwing around rocks.  So the DISCLAIMER was given, and then…

    The Thang

    We did a lot of things that popped into my head.  I gather a lot of my yoga movements from Tony or Shaun T… so this beatdown was a figure-it-out as we go.  YHC stressed the importance of breathing throughout the moves….it is the most important thing!

    Started out with some breathing movements, and hamstring/groin stretches.  Hard to explain…you just have to post to FIO.

    Plank Work:
    High Planks
    16x R. Leg Lifts
    16x L. Leg Lifts

    Sun Salutations:  Progression shown below.

    Image result for sun salutation

    Suppose to look like the girl on the left, but we looked like Sheldon:

    yoga GIF

    We did 3x Salutations (Da Parish showed up during #3), then we did it 6x Salutations and then added on a yoga pose like Warrior 1 (R/L), Warrior 2 (R/L), Reverse Warrior (R/L).  Google if you want to see what it looks like.

    Deep Muscle Work:
    16x Low, Very Slow Squats (1,2,3,Low Squat,1,2,3,Standing)
    On the 16th one, we held it down low…then did:
    16x Low Squat Pulses IC

    Repeated Deep Muscle Work with a Right Leg Lunge
    16x Squats IC
    Repeated Deep Muscle Work with a Left Leg Lunge

    Ouch!

    Plie Stretch: 45 sec on right, 45 sec on left….it’s a wide low squat with same hand on same foot (go ahead…try it!)

    Balance Poses:  Held these for about 30ish seconds.
    Knee Curls (R/L) – arms holding up your leg, try to touch knee to chest.
    Table Tops (R/L) – kinda like a standing superman while balancing on one foot.
    Chair Pose – legs together and sit in a chair, arms up to sky

    Hip Work: Hands under shoulders, knees under hips….then raise knees off the ground, and do these:

    16x Spidermans (R/L)
    16x Leg Lifts (R/L)
    Went into Childs Pose to recover after each side.

    Finished up with some flexibility work. Standard stuff like hamstrings, groins, runners stretches, etc.

    Circled up for the COT, where we had the Countoff, Nameorama, and Prayer.

    Moleskin

    Real men do yoga.  Helps you stay young!

    Good luck tomorrow to the Tough Mudder Crew.  Y’all will have a great time!

    …..and yes, Kim Chi is still perfect in 2017!

     

  • The H8! Can Be Conquered

    Event:  2nd Running of the H8!

    Conditions: Clear and 42

    Field: 13 F3 Nola Pax ages 14-49

    The idea behind the H8! was to create something challenging that we can use to measure our progress.  The inaugural running was in October and results can be seen here.  Five men from that first running came out to measure their progress on this brisk morning.  Eight others came to test themselves for the first time.  No one conquered it that first time, but today was a different story.  T-claps to all the participants today.  It is obvious that F3 Nola has improved in the last 5 months.  Let’s keep pushing each other – accelerate.

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Moleskin

    • I felt like we had a good chance to conquer it today, but our improvement over the last 5 months is more than I thought.  The Tough Mudder is in trouble.
    • Welcome to Triple Shift’s 2.0 Yo-Yo making his initial post at the H8!  That’s a nice initiation.  Later in the day he called us out for a lack of creativity in his F3 name.  If he continues to post, I promise we will try to do better.
    • T-claps to Yankee for his first appearance at Okwata.  Our lack of creativity in naming our FNG was certainly not due to him.  Who knows how many laps he could have finished if he hadn’t been thinking of all of the possible types of Shifts we might use for his name.
    • T-claps to Kimchi for having not missed a workout yet this year.  Beyond impressive.

  • Coastie – Hill (Bridge) Repeats!

    It’s the Tuesday after Daylight Savings time where we lose an hour.  Ugghh!  Just when I was getting used to seeing first light before the end of the workout, I’m forced to endure the ‘Gloom’ for a few months longer.  After we did the Countoff, Namerama and I led the COT.  I shared with the Pax about pulling on the rope of ‘Prosperity’ with one hand while pulling on the rope of ‘God’ with the other.  By holding and pulling on both ropes, we can make a difference in our fallen world and prevent ourselves from thinking and acting like we are God.

    After introductions, we had a FNG brought by Moped and named him Polaroid with respect.  His name is Craig Macaluso and he celebrated his birthday (56) with us this morning.  After we finished the COT we headed to the New Orleans Lakefront with a nice 15 mph tailwind.  Our workout would be ride out to the Bayou St. John overpass and do three (3) rounds of 6 hills.  From there we would ride out to the Technology Park circle then had back to our AO.  Needless to say, riding back west was painful with the 15 mph wind in our faces.   Another day to be thankful!

     

  • Chilly at the trailhead this morning. Sure and Begorrah!

    A Pax of five posted today, with Tanked-Up showing up late…some lame excuse about his diarrhea. He was dealt 10 demerits

    here’s how it went:

    salutations

    short disclaimer

    warmup
    20xIC side straddle hops
    20xIC arm circles
    20xIC imperial walkers
    20xIC toe touches
    20xIC hillbillys
    20xIC squats

    mosey to the St. Tammany Courthouse
    merkin, derkin, erkin, burpee at bench intervals, run up the courthouse steps
    down the courthouse steps and around the block — repeat four times

    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    run backwards half way up the first floor ramp
    turn and sprint up rest of the way
    jog across the second floor ramp,
    run backwards up third floor ramp , turn and sprint up rest of the way,
    20xIC Tanya Hardings
    20xIC Lunges
    20xIC Nancy Kerigans (same as the Tanya Harding – but knees bent)

    on the top deck of the parking garage
    sprint across the width of the deck, then merkin
    sprint across the width of the deck, then derkin
    sprint across the width of the deck, then erkin
    sprint across the width of the deck, then burpee

    down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 20 curb hop/box jumps
    repeat

     
    mosey to the front of the St. Tammany Parish Courthouse
    lateral bench hops X20

     
    mosey back to the trail head

    mary
    each PAX chose an excersize;
    v-ups, wife pleasers & leg lifts, long stretch, putins, hello dollies
    Tanked-up got another 10 demerits for looking up Turbo’s kilt.

     
    count-o-rama, lead-out prayer by MobyDick, we bid adieu

  • The Substitute

    It was chilly out in the gloom where 16 men gathered around a flagless patch of dirt in the park.  With Roots recovering from a leg injury, YHC was asked to fill in as Q and was unable to come up with a quick enough excuse for saying no.  Before the Pax could disperse upon learning of the downgrade at Q, YHC snuck in a quick disclaimer and led the Pax over to the kickball fields for a warmup COP:

    • SSH x30
    • IW squats x20
    • Plank Jacks x20
    • Peter Parker x20

    Short jog from there to the soccer goal where we split into 4 groups:

    • Merkins x20 (timer)
    • Supermans
    • Shoulder taps
    • Pull ups

    Rinse, repeat, then head to the surprisingly well-manicured levee at the Fly for some 11s featuring burpees and jump lunges, which proved to be quite the challenging combination.

    From there, Indian run in two groups down the levee to the Fly exit ramp.  There, the Pax planked up in a line, alternating head to toe.  First man jumped over the legs of the other Pax members and got into plank position at the end of the line.  Next man did the same until the entire Pax had gone two rounds. During round two, we modified the plank into a plank walks.

    We moseyed on from there and braved the mystical Labyrinth for two and a half MOM:

    • LBC x25
    • Russian Twists x25
    • Dying Cockroach x51

    Hustle back to the VSF for the COT – count, name-o-rama with a renaming part 2, and prayer.  We kept Roots in our thoughts as we hope for a quick recovery.

    -Mulligan

  • Building Muscle to Back that Chatter

    Welcomed by chants of “SIDE EFFECTS…SIDE EFFECTS!” YHC jogged into the waiting circle of the PAX giving high fives and fist bumps to the masses until the clock struck 4:45am on this not so gloomy Saturday in SE Louisiana. YHC would once again have the pleasure…nay, the honor to lead the NOLA PAX after a 4 month hiatus, but it wouldn’t quite go as dreamt. While driving the hour and 15 minutes to the Mothership, YHC once again worried that 4 months without the Creatine Q led to disastrous effects on the NOLA PAX, YHC could just picture a bunch of skinny Uptowners preparing for their next marathon. Welcomed by a few handshakes from F3 brothers, and introductions to yet unknown brothers, the disclaimer and then the mumble chatter rained down like a bunch of R. Kelly wanna-bes. Time to pack some muscle on… to back that chatter.

    Mosey to the Great Lawn

    Circle for 5 minutes of Plank-o-rama Straight Plank Alternating shoulder touches Left arm plank with right hand reaches Right arm plank with left hand reaches Peter Parker

    YHC honored by kind words from Rudy on the creative start to the workout
    YHC thanked Rudy for giving him the idea to perform repeated planking exercises to start a workout

    Mosey to the Foundry

    PAX Divided into three groups: 1) BLIMPS starting with 10 burpees 2) Max Dr. W’s, followed by Max LBCs, repeat 3) Rotation: 10 pull-ups (timer), parallel bar dips, superman, low rows or more pull-ups, bar kicks, planks, added pike derkins (feet on bench, 6 high, press straight up) on round 2

    Rotate twice through the cycle
    YHC again honored by Rudy and other PAX members for creativity and hard work planning the workout

    Mosey to the museum steps

    3 groups: 1) Wall sits 2) Ascending tooth fairy merkins 3) Dying cockroaches
    Rotate once through each

    Mosey toward the Flag

    Pause for time on the ledge for:
    Dips (IC) x 20
    Incline Merkins (IC) x 15
    Dips (IC) x 18 (YHC actually correctly executed the proper Q pre-exercise etiquette thanks to Boogey’s and Hawg’s mumble chatter reminders of my subpar Q’ing skills – so much forgotten in 4 months it’s sad)

    Finish Mosey to the Flag

    COT 1 FNG nicknamed: Snooky, that’s what hanging around with Rudy will get you! Announcements
    Shout-outs: Walleyes family member recovering from colon cancer
    Unnamed special intentions from KimChi
    YHC’s sister-in-law getting married

    YHC’s next Q scheduled for 4/23 in Philadelphia, all PAX welcome to attend, coordinate travel with Hawg and leave the mumble chatter at home or be prepared to back it up

    Miss and love you brothers!

    Thanks for representing The Hood!

  • 610 Stomp ‘n Sprint

    On a brisk gloomy Pi-Day morning, 4 PAX and 1 PUP gathered around the flag.  After a brief moment of pondering, YHC settled on the Stomp ‘n’ Sprint.  30 Min stomp, meet back at the track for sprints.  Go.

    Stomp: YHC enjoyed a good brisk run with KimChi, reviewing the upcoming Tough Mudder.  Much discussion on appropriate footwear…. Returning to the track, we stumble upon Babyface and Tool, both of whom had apparently missed our step off by a few minutes.  Better late than never!

    Sprints: LBCs at the track while we wait for the 6.  OYO: Sprint the straight-away, slowsey around the curve.  Repeat.  And keep repeating till we run out of time.  I think all PAX got at least 4 laps (8 sprints).  LBCs wait for the 6.  Then back to the flag.

    Countoff, Name-o-rama, Announcements.  Much chatting about logistics for Tough Mudder – in particular, where we will keep the ice chest of beer (I volunteered the back of Heisenburg’s car).

    Close with a prayer for blessings to use the gift of today in service of God, our families, our co-workers.  Finish with St. Ignatius’ Prayer for Generosity.

  • Welcome Back Gloom

    Perhaps Q Karma folows the Pax but I found it painfully ironic that on the Monday following a return of (or is expiration of) daylight savings time that I had the Q.  Mondays are my favorite day to fartsack but duty called.  The mid-workout sunrises that had been greeting us recently were certainly not going to be seen and the gloom was back in full force.  The original plan for the post was a run around the park and fly but upon seeing the faces of my assembled Pax I realized I wasn’t the only one dragging today and I audibled to a park lap only.

    Warm-up:

    Mosey to the band stand for a high and dry warm up.

    • SSH x 30
    • IW Squats x 20
    • Monkey Humpers x 20

    Mosey to the track and then single file for Indian Run to row bars.  Form three groups and rotate.

    • Rows
    • Burpees x 10 for the count
    • Lunges

    Indian Run to a clearing for some shoulder work/ ring of fire.  Bring the circle in, bring it back out, 180 to the right, 10 Merkins, 180 to the left, bring the circle in.

    Indian Run to benches at the head of the park:

    • Left leg power ups x 20
    • Dips x 20
    • Right leg power ups x 20
    • Decline Merkins x 5 => Shoulder taps x 10 => Decline Merkins x 5

    Indian Run POW style to the Mary green for some Mary:

    • LBC x 20
    • Putins x 20
    • Real Freddy Mercury x 20

    Indian Run to the pull up bars and divide into 4 groups and rotate:

    • Jump Squats x 10 as the count (I found myself doing a Hurley, nod to March Madness perhaps)
    • Al Gore
    • Merkins
    • Pull-ups

    Jog-Sprint alternating run back to the patch-of-dirt-where-a-flag-will-be-planted-when-Roots-posts.  4 minutes to spare so we knocked out some dying cockroach and plank work for good measure.

    Count off to 13, nameorama, and announcements.  Tough Mudder week!  Ball of Man with thanks for the opportunity to push ourselves.

  • Voluntold

    Quick back blast:

    Great workout this morning with 12 pax.  I learned that someone had put me down for the Q at 5:31 AM today.  No worries. I need to learn to think quickly on the fly.

    Standard warmup:  Side straddle hop, imperial walker, arm circles, plank, Peter Parker, plank jacks

    Grab a rock and Indian run to a field.

    We ran through a series of weight exercises: curls, shoulder presses, rows, bench presses : 15 times, then 10 times, then 5 times each

    Elevens with bench presses on one side of the hill and curls on the other side.

    Headed to the pavilion for some leg work and dips.

    Indian run back to the rock pile for somethin new.

    We exchanged our current rock for the largest one we had ever picked up at F3 and finished the rock workout with a series of bench presses with max weight.

    Then on to Mary.