F3 New Orleans

Category: Backblasts

  • Shorty’s R&R

    For the GORuck folks, it was R&R day.  So I decided to lead our Pax of 11 through an R&R workout the way YHC recovers. Let’s see what happened, but first….

    DISCLAIMER

    The Thang

    Mosey around the lit up fountain and over to a grassy area.

    COP#1: Warmup

    30x SSH IC
    15x Peter Parkers IC
    15x Mountain Climbers IC
    15x Parker Peters IC
    20x Low Slow Squats
    10x Low Squat Pulses

    Mosey to the levee and line up at the bottom.

    Jacob’s Ladder: Run up the levee, 1 Burpee at the top, then run down.  Keep increasing the Burpee count by 1 until you hit 10 Burpees.  Plank and wait at the bottom.

    Enough of that, mosey over to a random grassy area and circle up.

    COP#2: Chestorama

    10x Werkins
    10x Merkins
    15x Putins
    10x R. Staggered Merkins
    10x L. Staggered Merkins
    15x Hello Dolly
    10x Diamond Merks
    10x Carolina Dry Docks
    15x Flutter Kicks

    Mosey over to Canal.

    Animal Parade: four laps using the makeshift track on the levee.  Up-Across-Down-Back to start. At the Across section, Pax did one of each in any order:

    • Bear Crawl
    • Frog Hop
    • Crab Walk
    • Duck Walk

    Mosey back to the flag area…3 minutes left….now it’s time for R&R.

    3 Vinyasas

    Held the COT, which included Countoff, Nameorama, and Prayer.  Good job men! Thanks for letting me lead.

    Naked Man Moleskin

    Oktoberfest 2 miler is Saturday.  Race gets you in free for all weekends and 2 beers on race day..if anything, do it for the beer…dont we all?

    Tclaps to Rudy for helping me train my mental toughness.  Check out this article: http://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/

    GORuck Pax is into week one of training.  There is still time to join us in training. #CSAUP

     

  • Chevy to the Levee – Watch out for the wood?

    Humidity was nasty again today after a few days of cooler air.

    Today was going to be Quick Draw’s Vq BUT he asked for a few more weeks delay – eventhough he posted this AM.

    We started with a mosey to the soccer field on the way to the levee. Here we did our first COP.
    SSH x 20, Monkey Humps x 20, Imperial Walker Squats x 20, and Side Lunge Slides x 20 (this was new and a tricky cadence but I liked the exercise)

    Then we mosey’d to the levee. At the levee we did 20 peter parkers on the river side then ran back to the bike path and did 19 peters, then 18 – down to 12.
    At 12 we did a plank and wait.
    From 12 down we did plank walk for 11,10,9,etc down to one.

    After we finished that levee work we circled up for a COP.
    LBCs x 25, LBTs x 25, Side Crunch x 20 both left and right, Russian Twist x 20, Iron Cross x 20, Crazy Legs x 20, and Wife Pleasers x 20

    We made a big circle for a modified Ring of Fire. 6 rounds of merkins. We crawled to the middle, the left and the right. The whole time there was concern about doggie landmines. We all survived with no casualties.

    After the Mary session and mini-ring of fire we started to run back to the flag. At the train tracks we straddled the tracks for 10 wiley coyotes ON YOUR OWN. On the way back to the SF we ran into a truck that had a decapitation friendly board hanging off the back of its bed. We all escaped with our heads.

    At the COT we prayed for the lack of leadership on the national level. Thanks for getting me out in the gloom!
    Peace-
    RY

  • GoRuck Training Day #3 – The Foundry

    Thanks to the wonders of the #GroupMe App I was able to get the word out to Amnesty and Shorty to bring their Rucks to the Foundry this morning.  If you are not on #GroupMe and want to be, talk to Bubba.  He is our Social Networking Q and understands all when it comes to using the interwebs to connect people.

    We showed up 7 strong with 3 Rucks for the Day #3 Training regimen.  I gave the disclaimer and we started jogging toward the Foundry.  We passed the rucks around to share the load.

    The Thang

    YHC used Shorty’s GoRuck Training guide to devise the workout.  We split into two groups.  While the first group did the below exercises the second group hit the track around the festival grounds for a fast 1-mile run.  We flapjacked and then rinsed and repeated the whole thang.

    Each exercise was approximately 50 seconds with a 10 second rest:

    • Bench Press with two rucks (a little awkward but doable with some help)
    • Burpees
    • Squats with one ruck
    • Merkins
    • Lunges with one ruck
    • Push Press with one ruck in each hand (heavy)
    • Tatum Channings
    • Channing Tatums

    Moleskin

    • #Cobains for getting the pax back late today.
    • T-claps to the Pax for knocking out 16 solid minutes of weighted exercise + 2 miles of hard runs + 1.2 miles of walk/jog/ruck (Google Maps says it’s 0.6 miles from flag to foundry)
    • The second group mixed in some press jacks with the rucks.  Looked awesome.  Should be a staple of our training
    • I think we all enjoyed the Bench Press, Burpee, Merkin sequence.
    • We miss SFx already.  I stole the 1 mile run idea from him.  In his honor I tagged this backblast with as many Foundry tags as I could find.
    • Shorty is leading the GoRuck R ‘n R day tomorrow at Okwata.  Be there to find out what R ‘n R stands for. (Fortunately Quadraphilia starts with a Q).
    • It’s Ruck Season in New Orleans so put your ruck in your truck and be prepared at all times.

    Fun as always,

    Hawg

  • Grind, Power Up, Hold

    Solid effort from 3 PAX this morning.  Would have made The Gipper proud.

    The Thang:

    Warmup at the Covington Trailhead:  SSH, IW, torso twists, windmills, hillbillies, squat thrusts, arm circles, leg swings, lateral lunges…all 20x IC more or less with a short recess to EH a passerby runner.

    Mosey to the Justice Center for a grind, power up and hold session:

    1x Merkin slow count 15 seconds down and 15 seconds up, 15 seconds of plyo Merkins, then 15 second isometric Merkin. 10 count then…

    1x squat slow count 15 seconds down and 15 seconds up, 100% effort sprint to and up the steps to the Justice Center entrance, then 15 second isometric squat digging our heals in and pressing against the Justice Center.

    Recovery walk back down Justice Center alleyway.  Rinse and repeat.  5 total sets.  Good stuff.

    Mosey back to Trailhead for Mary:  Peter Parkers, Parker Peters, jackknives both sides, then supermans, all 15x IC.

    Count-o-rama, name-o-rama, and a prayer.

     

  • “One is the loneliest number that you’ll ever do.”

    One super brave soul showed up for today’s workout at the Covington trailhead.
    Under the watchful eye of the Gipper, the workout began…

    warmup
    1010 burpees*

    mosey
    run to the courthouse steps
    1x look left, look right
    1x shoulder shrug

    mosey
    run to the parking garage
    1x look left,look right
    1x shoulder shrug

    mosey
    run to the courthouse flags
    1x look left, look right
    1x shoulder shrug

    mosey
    run back to the trailhead
    Hmmmmm…where is everyone? I didn’t get the memo? Am I parked in a parallel universe?

    mosey
    to the St.Tammany Trace, run down to the cell tower and back – a four mile run.

    mary
    50x pushups
    and 50x more pushups.

    silent count-o-rama

    silent prayer
    *(using the binary number system for counting here)

  • Stairway to Seven

    5 pax met in the Gloom with equipped with headlamp, to brave the tunnel of darkness.
    The Thang:
    Mosey trailhead through tunnel of darkness to underpass:
    Warm-up: IW, Good mornings, cobra kicks x 21 IC
    Jacob’s ladder up to 7 squat thrusts
    Mt climbers, Peter Parker, Parker Peter IC x 21 each

    Mosey to weird bus stop: super 7’s merkins/supermans
    prone scap stabilization exercises: Y’s, T’s, I’s x21 IC

    Mosey to stairs: Stair way to seven (credit EI)
    6 split squats at bottom – 1 burpee at top
    all the way to…7

    3 min COM: flutter x 20 IC, HTH x 10 IC; LTR x 10 IC

    COT: prayers, EI is Q next tuesday.

    Announcements:
    Clown car to city park for F3 conversion 10/15
    Fundraiser for Toots and amber this Thursday at Texas Roadhouse in covington

  • Tuesday Change Up

    Seven men posted this morning for our usual Tuesday running/cardio fix.  City Park was bustling in the gloom with plenty of other fitness gurus…always good to see.  A few minutes before takeoff, YHC briefed the PAX on our plan which would be a twist on some of the normal Stomp workouts.  Disclaimer and off for:

    Round 1:  Indian Run past NOMA to red light near the bayou and back to flag.  Steady mosey to start and increase the pace past the museum.  Distance approx 1.5miles with a pace of 8:30 or so.  T-claps to Cowbell for tracking the pace.

    Round 2:  Mosey to the track where the PAX had the option to branch off in two groups

    Run/Burpee Group:  10 Brupees, 1 lap, 9 Burpees, 1 lap, 8 Burpees,….down to 1.  Goal was to run 10 laps total and 55 Burpees.  T-claps to Rudy for pushing hard and knocking out all 10 laps.  Way to show up us young bucks who did 8 before running out of time.

    Ruck Training Group:  Run Lap, stop for squat/lunge circuit, rinse and repeat a few times.  I’m not sure of the specifics on this but it was obvious the crew was pushing hard.  T-claps to Shorty, Cowbell, and Amnesty for committing to the upcoming GORUCK.

    COT announcements included:

    Need Q’s for Stomp (and Okwata)

    5k run this (and every?) Thursday w/ the Crescent City Closers.  Meet at The Basin in LV for 6:30.  Contact Da Parish for details.

    Two Year Convergence coming up on Sat, Oct 15.  Be there or be square.

    Many upcoming races and half-marathons along with the GORUCK.  Rumor has it Shorty is planning a Mt. Everest climb next spring and a swim across the Atlantic next summer.  Contact him for details.

    Prayer intentions for Mason, Da Parish’s grandmother, Brady (YHC’s son), and the residents/patients at Pinecrest where Brady has been for the past few months.

    Glad to lead and looking forward to the next one.

    Tool

     

     

     

  • Partner Ruckin

    YHC, Bogey and Rudy gathered around the flag about 5mins til start….and then Rudy left.  Why did he leave?  Maybe he was finding Pokemon…maybe he was avoiding the 2-3 record of the Irish… maybe Cowbell called him and said not to go (Cowbell texted at 5am and told me he was too sore to post…WHAT IS THAT!)…..maybe it was all the above.  Bogey was confused…he thought he had the Q.  Nope, YHC had the Q, and it is the start of #ruckseason.  JV, Bubba & Marlin made up our Pax of 5. Here is what we did, but first….

    DISCLAIMER

    The Thang

    Mosey on over to the rock pile, and grab a small one for the first COP.

    30x Rock Jacks IC
    20x Rock Marches IC
    25x Rock High Knees IC….oh hey, Amnesty….and you brought a rucksack… Perfect!
    30x Rock Squats IC

    The ruckless Pax kept their rock (not sure why I told them too, we didnt use them again) and a quick mosey over to the track.  Split up into 3 groups of two.

    Group #1: Ruck across the football field and back (timer)
    Group #2: Merkins AMRAP
    Group #3: Big Boy Situps AMRAP
    Rotate til you make it thru all stations.

    Break up into 2 groups of three.  Pax #1 over to the opposite side of the football field for an extra mosey (what we Southerners call lagniappe), and Pax #2 (w/ruck on) & Pax #3 (ruckless) on close side.

    Rucker moves across the field and passes ruck to the other Pax on other side.
    Alt. Lunges AMRAP (Rucker moving away from you)
    Squats AMRAP (Rucker moving towards you)

    Got thru two cycles of this, then circled up for another COP.

    Jack Webbs (1:2 Ratio) to 10merkins / 20 air presses

    Left the rucks here, and broke back into 3 groups of two.

    Group #1: 400m run (timer)
    Group #2: 15x Flutter Kicks IC / 15x Hello Dolly IC (Keep cycling through)
    Group #3: Pullups AMRAP

    One time through this due to time, brought our rocks home, and back to the flag.

    Hey there, Rudy!  Let’s do a burpee clock!

    Burpee Clock – Pax circles up in high plank, then one Pax performs 4x Burpees.  Once done, next Pax starts their 4x Burpees.  Finish when all Pax were done.

    Finished with a COT.  Ended up with 6-1/6 Pax at the end.  Great work men!

    Naked Man Moleskin

    Great start to ruck training!  There is still time to sign up if you are interested.  I will be sending out daily emails about training.

     

  • Team Murph Training

    Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout.  Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins.  YHC tried to make it memorable:

    Disclaimer
    PAX Divided into groups of 3
    “Sudden W” = 10 Dr. W’s

    The Thang

    Mosey to the Great Lawn
    Sudden W
    Obligatory warm-up: Side Straddle Hop (IC) x10, Imperial Walker (IC) x 10, and Peter Parker (IC) x10
    Mosey, then Sudden W to wait for Maverick

    Mosey to the Foundry
    Mumble chatter about the ropes hanging from pull-up bars
    Sudden W
    YHC distributed index cards and pens for each group to complete:
    200 Pull-ups (>50 each)
    500 Merkins
    800 Air Squats
    Gave each team 2 minutes to strategize how to use rope to aid in pull-ups and plan exercise rotation
    Promised winning team would be happy at the end
    3 Sudden W dispersed in the middle of Team Murph Workout
    Winners: Maverick, Bongo, and YHC picked up ropes while…

    Everyone else Frog Hop to drinking fountain
    Sudden W
    LBCs (IC) x25

    Mosey to the Museum Steps
    Maverick briefly sang Roxanne to us:
    Merkin on Roxanne
    Plank Jack on Red Light

    Mosey to the Great Lawn
    Partner up for 4 sets of:
    1) AMRAP LBC’s
    2) Wind sprint width of field and back
    Flutterkicks (IC) x30
    Sudden W

    Mosey to the Flag
    Special intentions: Mason and Crohn’s Disease, Brady and behavior treatment, and YHC Family Moving

    Special thanks to Fondue Guy for posting on his vacation

  • PIMPn’ in the Park

    Beautiful morning in the gloom as the PAX kicked things off with 10 burpees around the virtual shovel flag.   Yankee and Landing Strip conveniently showed up as we wrapped up and joined us for a brisk mosey to the monkey bars.  There, we did two rounds of PIMPS (OYO):

    • Pullups x5
    • Imperial walkers x10 (each leg)
    • Merkins x15
    • Plank jacks x20
    • Squats x25

    Another 5 burpees (10 for Yankee and Landing Strip) before lining up for an Indian Run to the area near the Hole 17 tee box.  Circle up for the World’s Slowest Burpee (all IC):

    • Low Slow Squats x 20
    • Half Burpee x15
    • Merkins x10
    • Half Burpee x10
    • Bobby Hurleys x 20

    Five more burpees then run hallelujah style to the benches at the fountain.  Grab some bench for:

    • Side step up (left) x20
    • Side step up (right) x20
    • Incline merkin x15
    • Dips x20
    • Decline Peter Parker x20

    Another 5 burpees and continue the Indian Run past the bridge for 6 MOM:

    • Flutter kicks x20
    • Dying Cockroach x25
    • Russian Twists x20
    • Real Freddie Mercs x20
    • LBCs x25

    Five burpees again and then back to flag, alternating sprints and recovery jog on the way back.

    Close it out with the count, name-o-rama, and prayer.  Thanks for letting me lead.

    -Mulligan