F3 New Orleans

Category: Backblasts

  • Traffic in Audubon

    Must be October based on all the foot traffic/bystanders in Audubon Park this morning (just not sure mother nature has gotten the message yet- still hot/humid!)  We made a good impression- lots of “good mornings” as we mosey’d here and there  (usually RY does the most park outreach, but the whole PAX took over today.)

    Began with a nice mosey/jog around the parking lot then over behind the bandstand for some work

    COP1- SSH x 20, mountain climbers x 20, Jump-ups x 20, Pool-ups x 20 Then mosey to the Row bar as we begin our lap around the track.

    COP2- Split into 4 groups and Rotated. Group 1- Burpees x 10, they led the count. Group 2- Rows, Group 3- Squats, Group 4- Lateral line jumps

    Indian run to the lit grassy field on the right past the bridge to the golf course.

    COP3- Circle/wave of Burpees. Plank-walk while not doing burpees, Started with 1, then 2 with person next to you starting after you finished 1st burpee, then 3, then 4, then 5.  (only 15 total- but felt like more with the plank walk and no rest)

    Indian run to the fountain

    COP 4- Right leg up x 20, Dip x 20, Left Leg up x 20, Inclined Merkin x 15

    Indian run to the grassy area by the golf green on the left across from the water fountain for some mary

    COP5- LBT x 20, Russion twist x 20, Superman for 15 sec x 2, Real Freddy Mercury x 20,  Dying Cockroach x 20, V-up x 20

    Indian Run to the Pull up bar

    COP6- split into 5 groups for BLIMP (no S) and rotated. Burpee x 10 led the way and count, Lunges, Imperial walker squats, Merkins, Pull-ups

    Time to mosey back to the flag area (no flag).  Jog for 2 painted men on the track then sprint one.

    Counted off. name-o-rams, announcements, prayer.  Another great morning to be in F3!

  • The Spartacus Thriller

    As some of us continue our training for the GoRuck, the rest get to train along with us. Six of us followed the normal protocol while Rudy modified and ran the whole time as he is training for a Half Marathon.

    Warm-up COP:
    -SSH x 20 IC
    -IW x 20 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 20 IC (10 ea. way)

    Grab a rock and mosey to the picnic benches under the shelter. It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Alternating Step-ups w/rock or ruck
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    There’s just enough time to send the rocks home and head to the flag. T-Claps to Heisenberg for joining YHC in wearing the rucks during the workout.

    Jingle Vader showed with only one glove; Michael Jackson….”The Thriller”…

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

  • F3 NOLA’s Second Anniversary

    Nice turnout of 34 for the F3 Nola 2 year anniversary convergence.  Hawg and RY split the Q.  Yankee, being the elder statesman was first up.

    The Thang

    A sloppy disclaimer, by his own admission…then a short mosey to the Great Lawn for the largest COP in NOLA history.

    Traditional warm-up with SSH x 20, Imperial Walkers x 20, Mtn. Climbers x 20, LBC x 19, and Low Slow Squats x 21.

    As Yankee started the LSS he hiked his shorts way up and started showing some lily white thigh.  I thought it was a strange addition to the COP.  Hope it doesn’t catch on.  

    Then we spread out for 10 minutes of 4 corners.  Corner 1 – 10 burpees, Corner 2 – x-fit push-ups, Corner 3 – Surfer Burpees, Corner 4 – 180 jump squats.

    This was a shout out to Chewy who included this in his Q almost two years ago.  Most got about 2-2.5 trips around the quad in the 10 minutes.

    At this point YHC took the Q and led a mosey to the NOMA lily pond for Red Hot Chili Pepper:  Derkins x 16, Bulgarian Split Leg Lunge Left x 8; Incline Merkins x 16, Bulgarian Split Leg Lunge Right x 8, Derkins x 12, BSLL Left x 6, IM x 12, BSLL Right x 6, Derkins x 8, BSLL Left x 4, IM x 8, BSLL Right x 4, Derkins x 4, BSLL Right x 2, IM x 4, BSLL Left x 2

    This was a redux of Chong-Li’s workout at the launch.  Next came the first bad idea of the day

    We attempted a Route 66 with bear crawls between each lamp post and an increasing number of jump squats starting at 1 and ending at 11 in theory.  There was lots of modification on this one and we ran out of time before it was finished.

    We headed back to the lily pond and did 10 jump squats (or 5 to the top ledge).

    Then mosey back to the Great Lawn for some DJ Style Mary:  SFX led us off with 16 Dr. Ws.  Then Turbo Tax represented the Northshore with 15 Nolan Ryans on each side.  Next was Jingle Vader and 25 Putins (Shorty and I thought it might be infinity, fortunately JV cut it short).  Next was possibly the greatest moment in the two year history of F3 Nola when Tool led us through the alphabet.  Kim-Chi took us home with 20 dying cockroaches with 5 at super slow speed to end the set.

    Moleskin

    Thanks to all who came out this day and who keep coming out every day.  This has allowed me to work out consistently for 2 years and for that I am grateful to all involved.  It was great to see all of the Kotters come out.  By nature the second F suffers when guys quite showing up or when we split workouts.  The convergence is just another workout when it comes to the First F, but it is special when it comes to the 2nd F.  We should do it more often.

    Thanks to Amnesty for opening his home to us for breakfast afterwards and thanks to our brothers on the Northshore for making the trip down.

    -Hawg

     

  • A circular square

    Where was Hawg? Shorty? Cowbell? Tool? Bogey? Bubba? HVAC? YHC will assume that they were helping SFx find a new house in Philly, but YHC digresses. With an enthusiastic FNG, YHC was forced to try to be articulate (sometimes a difficult thing). After a more thorough than usual Disclaimer, the THANG:

    COP1
    Side Straddle Hops 30xIC
    Good Mornings 20xIC
    Imperial Walkers 30xIC
    Peter Parkers 30xIC
    Monkey Humps 20xIC
    Low Slow Squats 30xIC

    COP2 with two friends apiece (one definitely larger than the other–the choice between one or the other left to each PAX):
    Shoulder press 20xIC
    Curls 20xIC
    Rows 20xIC
    Squats with holding rocks straight in front 20xIC
    Right Golf Swings 20xIC
    Left Golf Swings 20xIC
    Bench press 20xIC
    Pair up for 20 staggered Big Boy Situps with Overhead Pass of Rocks (SBBSwOPoR)
    Shoulder press 20xIC
    Curls 20xIC
    Rows 20xIC
    Monkey Humps 20xIC
    Pair up (re-shuffled) for 30 more SBBSwOPoRs
    Right Golf Swings 20xIC
    Left Golf Swings 20xIC
    Squats 20xIC
    Pair up (re-shuffled for third combo) for 30 more SBBSwOPoRs
    Bear crawl (three quarters? four quarters) around the circular square
    Bench Press 20xIC
    Bear crawl (five quarters)
    Jack Webbs (1 merkin to 2 air presses) from 1 to 10
    Bear crawl (five quarters)
    Squats 20xIC
    Bear crawl (five quarters)
    LBCs 50xIC

    With apologies, QHC may have some the order above out of order and/or have misremembered some item or other, but that’s a privilege of being an elder of F3NOLA. [YHC can’t say The Eldest, as Marlin has QHC beat by a month and World Peas, who hasn’t shown his buff self for over a year, is a year older.]

    Namorama for FNG took too long, as QHC may have been suffering hypoxia. So many choices, landed on Herschel from his Georgia days after FSU. Then intentions and prayers for a great Friday.

  • “There is something in October sets the gypsy blood astir: We must rise and follow her, When from every hill of flame She calls, and calls each vagabond by name.” – William Bliss

    It took half a week to find an October quote to lead-off with…

    Anyways…’twas a nice morning for posting; somewhat cooler, and less humid than normal.

    And two posted, to work on their stalwartiness….

    warmup
    20xIC jumping jacks
    20xIC windmills
    20xIC imperial walkers
    20xIC donkey kicks
    20xIC arm swings
    10x imaginary kettle ball pick-up, with one leg forward and the other leg back
    10x lunges; one leg back on bench, lunge with the other, alternate.

     
    mosey
    to the school board parking lot
    stop-and-start ladder: sprint 20 feet, back peddle to start, sprint 40 feet, back peddle to start, spring 60 feet, back peddle to start, sprint 80 feet, back peddle to start
    leg swings left to right,
    repeat stop-and-start ladder
    leg swings front to back.

     

     

     

    mosey
    to the justice center parking garage
    sprint up incline to level one, jog across level one, sprint up to level two
    gather for 10xIC skater hops – legs bent (Nancy Kerigans)
    jog down to TurboTax Ledge for 20 seconds of Noodling-For_Rats, Turbo did about 20 pull-ups, Einstein did 3.5
    jog down the stairs to the grass, 10xIC burpees
    lunge walk forward 40 paces, lunge walk backwards 40 paces
    jog back to the garage entrance for some more…
    sprint up incline to level one, jog across level one, sprint up to level two
    gather for 10xIC speed-skater hops (full Tanya Hardings)
    jog down to TurboTax’s Ledge for 20 seconds of Noodling-For-Rats, Turbo did about 20 pull-ups, Einstein hung there like a suit.
    jog down the stairs to the grass, 10xIC burpees
    lunge walk forward 40 paces, lunge walk backwards 40 paces.

     
    mosey
    to the flags in front of the justice center
    4x plio-pushups with bear crawl 90 degrees clockwise between each pushup
    4x plio-pushups with bear crawl 90 degrees counter-clockwise between each pushup.

     

     

    mosey
    jog back to the trailhead for mary.

     

     

    mary
    10xIC v-ups
    10xIC freddie fercs
    10xIC plank up on elbows and heel of one leg, while kicking up the other leg; alternate legs.

     

    count-o-rama

     

    prayer

     

    vagabond dismissal

     

     

  • Is GoRuck Training a step down for us?

    10 eager gloomers met at the beautiful Okwata shores this morning.

    side note- Shorty signed up YHC to Q and he fartsacked, shocker…

    YHC was informed that today was yet another R & R day for Ruck training. Really? Nah, we’ll post.

    Disclaimer.

    THE THANG

    COP #1) Warm Up:

    SSH x 20
    Plank Jack x 20
    Hillbillies x 20
    Mountain Climbers x 20
    Low Slow Squats x 20

    Mosey to pavilion for…
    Circuit Course:

    All OYO.

    Pull Ups x 10
    Burpees x 20
    Merkins x 30
    Dips x 40
    LBC x 50
    Squats x 60
    Bear crawl up levee, run to canal, down canal, run on sidewalk back to pavilion.

    Rinse & Repeat x 3

    Mosey to flag

    COP #2) Merkin O Rama

    Merkin circle until we collectively reach 120.

    Stay in circle for COT.

    t claps to FNG’s- Papa Bear & Rain Man

    Convergence this Saturday at 0630!!! Be there or be lame.

    Thanks for letting me lead.

  • Get the RUCK outta here!

    Eight of F3 NOLA’s finest gurus posted in City Park Wed am for a humpday fix.  Several of the recent workouts have honed in on GORUCK training so YHC felt obliged to do the same and accommodate the die-hards that signed up for the November GR event.  Ironically, the suggested exercises from Shorty’s GR training schedule didn’t include a ruck-pack which made logistics a bit easier to work in the running, leg, and core work.  Amnesty didn’t get the memo and showed up humping a brick-filled backpack which quickly came off.  Mumble chatter that a true Marine would still mosey with it but Amnesty’s hearing was suddenly was impaired.  Disclaimer and off in a mosey down Roosevelt Mall.

    Quick Warmup (all IC):

    Plank Jack x20, Arm Circles (x10F, X10R, X10Chinook), IPW x20, Windmills x20, Peter Parkersx20

     

    Mosey to the Refinery for:

    3 rounds of:

    Sqauts x25 (Timer)

    Pull Ups/Hang AMRAP

    Dips AMRAP

    High Plank

     

    Mosey to the Museum Steps to split off in two groups:

    Group 1:  Lunge walk around the pond/sculpture (timer…this brought the burn)

    Group 2:  Flutter Kick till group one is done (modified round 3 with LBCs since legs were all shot)

    Switch off, three rounds total.

    Re-position on Museum steps for a Plank/Merkin Circle:  PAX circles up in high plank position.  The Q starts with “1” and does a merkin while others hold high plank.  Clockwise count up to 80 for round one.  Time was ticking so round 2 was cut to 40 count.  This seemed well received by the PAX going by the laughs and groans.  Trying to get 8 grown men counting in order and in rhythm proved to be a tad difficult.

    Mosey back (1/2 mile) to the flag where YHC was hoping for a third round of Plank/Merkin circle but time expired.  T-claps to Shorty and Cowbell (a.k.a. Team Millennial) for the brisk mosey.

    COT announcements include the upcoming 2 year convergence workout for 6:30 with pancakes and coffee to follow at Amensty’s house two blocks away.  Go-Ruck coming up in November and several PAX are committed….T-claps for signing up.  Prayer for those in need and to keep us healthy.

    Hopefully this altered version of the Go-Ruck training fit the bill.  Thanks for letting me lead.

    Tool

     

  • 610 Stomp #60

    “Nothing happens to any man that he is not formed by nature to bear.” — Marcus Aurelius

    The Thang

    Mosey/ruck to the track.  Since we had 3 Rucks and 5 Pax, we split into 2 groups so we could share our rucks.

    Group #1: Rucked one lap OR ran two laps (the choice is yours) – they were the timer
    Group #2: Did the following exercises each round:

    Round #1: SSH – these sucked
    Round #2: Spider Holds (High Plank, then Right foot to Right hand – hold for 2 sec, then back…repeat other side)
    Round #3: Hip Openers (On your back, then right foot across left knee, and pull towards your body – hold for 2 sec, then back…repeat other side)
    Round #4: Flutter Kicks

    After that, used the track for some rucking/running.  Group #1 (3 Pax w/ rucks) rucked to the right. Group #2 (2 Pax w/out rucks) ran to the left.  Every time a runner meets a rucker; rucker passes the ruck to the runner, and both continue in their same direction.

    Times up.  Back to the flag for the COT.  Thanks for letting me lead.

    Naked Man Moleskin

    Convergence should be your only morning plans this Saturday!  Also, Amnesty will be hosting breakfast afterwards.  Bring what you can to help out.

    Tclaps to the Q’s for incorporating Ruck Training into their beatdowns.

  • Sandbaggin’

    GoRuck Training Day 5 called for sandbags.  Since Mike Yenni has bigger concerns to worry about, YHC didn’t check his permission before picking up 6 sandbags from Lowe’s and storing them at Pontiff Playground.  Amnesty was the scheduled Q, but was deployed for Hurricane Matthew support.  T-claps to HVAC for stepping in and taking the first half of the substitute Q.

    The Thang

    HVAC on Q:  SSH x 30 (IC), DQ x 30 (IC), Way Backs x 30 (IC), 20 Scissor Kicks, 10 Merkins, 10 FLR Cross Kicks, 8 Merkins, 8 FLRCKs, 6 Merkins, 6 FLRCKs, 4 Merkins, 4 FLRCKs, 2 Merkins, 2 FLRCKs, 20 Scissor Kicks, 8 Merkins, 8 FLRCKs, 6 Merkins, 6 FLRCKs, 4 Merkins, 4 FLRCKs, 2 Merkins, 2 FLRCKs

    Hawg on Q:  With 50 lb sandbag do 100 reps, moving the sandbag over head from one shoulder to the other.  Do the 100 reps in as few sets as possible.  Each time you take a break, bear crawl 70 yards.  For example, it took YHC 6 sets:  22 reps, bear crawl, 18 reps, bear crawl, 18 reps, bear crawl, 12 reps, bear crawl, 20 reps, bear crawl, 10 reps.

    As each man finished, he alternated max reps with plank until the 6 arrived.

    Circle up for Dealer’s Choice Mary – All IC:  LBC x 30, flutter kicks x 40, scissor kicks x 30, Super Man T to I x 20.

    Moleskin:

    • T-claps to Amnesty for his service for Hurricane Matthew victims.
    • T-claps to HVAC for stepping up to Q
    • Great to see SFx out today.  Continued prayers for him and his family as they move to Philly
    • Triple Shift with three workouts in one week.  Is this a new trend?
    • Sandbags are stored by the pump.  This workout definitely needs to make a kotter.

  • Operation Sweet Tooth Update October 9th 2016

    Update on Operation Sweet Tooth

     

    I know there have been a bunch of  Pax asking for instructions on the logistics of #OST.  Here is the update with future ones to follow.

    To begin with, Operation Sweet Tooth is officially a non-profit 501C3 corporation.

    2nd and more importantly, we are gearing up for the OST Toy drive to be administered through our respective holiday parties.  We have ordered 2000 prayer cards to be given with the toys and gifts, at your respective AO’s.  What we ask is that toys and gifts are to be delivered at least 1 week later allowing me to mail or overnight the appropriate number of prayer cards to correspond with the amount of gifts. If you want to take a look at what the cards look like, follow OpSweetTooth on Twitter.  The toys and gifts are important.  The message however, is imperative!

    3rd I know many of our Pax have asked me what the parameters are with the gifts, toys etc.  I encourage each AO to find an institution that can benefit from our F3 (and beyond) generosity.  Locally here in Charlotte/Huntersville, my personal plans are to contribute to Levine’s Children Hospital and Children’s Hope Alliance, the parent company of Barium Springs Orphanage in Troutman.  I know some Pax asked about Jeff Gordon’s Children Hospital.  Although I prefer not to donate their due to their negligence and lack of care and sympathy during and after the passing of my daughter, I understand the children who are sick did not play a hand in Christina’s order and should not be punished because of it.  I leave that entirely up to you but you will have our blessing and support regardless.

    4th Many of you ask what is actually acceptable.  For children’s hospitals, they are specifically clear on what will be accepted due to hygiene etc.  For an example, please click the link below.

    http://www.carolinashealthcare.org/documents/lch/donation-wish-list.pdf

    For a children’s home or orphanage such as Barium Springs, here is a list that this particular institution may need.  Please click link below:

    https://www.childrenshopealliance.org/needs-list/

    I ask each AO to take the responsibility to find an institution that you want to help to change lives and have a positive impact on the lives of children in distress and need.

    Lastly, I ask that each OST Q please contact me personally so that I can answer any questions but also to have the necessary contact information to send the prayer cards and whatever other support I can provide.  Other than twitter at F3_Olive, OpSweetTooth, we can be reached at OperationSweetTooth@yahoo.com or OperationSweetTooth@gmail.com.  The website is a work in progress as well as Instagram and Facebook.  All will be operational once the official website is.

    I want to close with saying that this was just a thought…to have our local Isotope brothers support children as a way to honor my daughter, my everything, my Sweet Tooth and 2.0.  Never did I think this would have the sustainability and traction that OST has garnered.  Selfless acts of support from brothers local and afar have given me hope that we can make a difference, even if that difference does not bring my baby back.  What will start out as a toy drive this upcoming December, will morph itself to bigger and better things to come in 2017.  Events we are looking at are potentially a 5/8K race, golf tournament (thanks for trying Big Papi), continued toy drives and community outreach days.

    The overwhelming support of F3 has been tremendous and I can honestly say, without you all, and FiA, my wife and I would not have the strength to want to pull this off, let alone get out of the fart sack.  We still struggle to this day.  But near and far, many of you have reached out and have had a positive impact on us…and we can only hope to repay the favor to hundreds, if not thousands of children who are not nearly as blessed as us…not to mention their parents , who I am sure have their own struggles.

    Your generosity, your support and commitment, is not only helping us heal, but potentially helping hundreds of children and their parents do so as well!

     

    Further announcements will be made available.  As for now…#SERVE

    Humbly Yours,

     

    -Olive, Jager and Happy Meal