F3 New Orleans

Tag: City Park

  • Switching From Whiskey to Water

    A dozen of F3’s finest posted in the cool gloom of City Park to get our usual Wednesday fix.  With the Tough Mudder a month out, YHC figured we should start to hone in on prep for that and push ourselves to achieve Herculean greatness.  After scouring the interwebs for some TM training videos, it became apparent that most of normal go-to exercises should prepare us well.  YHC asked to PAX to give it 100%, use good form, and try to refrain from cheating ourselves by slacking during an exercise.  Then YHC reminded the crew about a little something excerpted from the F3 Lexicon that we should try to avoid:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”   Enough with the chatter, time to get the heart rate up.  Disclaimer and mosey down Roosevelt Mall for the Pre-Thang:

    • SSH x30
    • Arm Circle X20
    • Windmill X20
    • Plank Roll/Rotation x20
    • Pickle Pounder x20
    • Burpees X10 OYO

    Mosey to the nearby field and line up for some fun.  The well manicured grass provided a pleasant surface to get down low for some Tough Mudder prep:

    • Bear Crawl to the base of the hill (40+ yds away?)
    • Crab Walk back
    • Low Crawl to the base of the hill
    • Lunge Walk back
    • Low Crawl to the top of the hill
    • Plank and wait

    Short trot over to the foundry for 3 rounds of good form PIMPS, feather hat optional:

    • Pull Ups x5 (lagniappe encouraged)  
    • IPW x10 
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Culminated our time at the foundry by striving to improve grip strength with a 1 minute dead hang.  It was a long minute since YHC failed to position his watch accordingly.

    Mosey back to the top of the hill for one last bear crawl to our starting point near the virtual cone/bag that blew away.  Circle up for some DJ style Mary:

    • Russian Twist x25 (Tool)
    • Penguins x20 (Cowbell)
    • Slooooowwww Dying Cockroach x20 ….these brought the burn (Kimchi)
    • Crunchy Frog x15 ….ouch!!!  (Shorty)
    • LBC x30 (Boogie) 

    Time was ticking so back to the flag for COT.  Welcome FNG Savory and t-claps to Wallaye for the EH.  YHC reminded the PAX that it’s up to us to make ourselves stronger, healthier, better men.  Some things in life we can control and others we can’t.  YHC also pointed out that there’s a difference between modifying and exercise and “whiskey-dicking.”  Modifying means you can’t do something and whiskey-dicking means you don’t want to do something.  Food for thought.  Wrapped up with a prayer for those in need closed out by a clip for the Serenity Prayer: “God grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

    Thanks for letting me lead.

    Tool

     

     

  • 610 Stomp #78

    “You either get better, or you get worse… you never stay the same” – Professional Athlete / Coach

    A Pax of eight (7 men & 1 K9) met around….nothing…. where are the Shovel Flags?!?  Does the Uptown Pax use them for picnic blankets or warming cuddlers (e.g. Snuggies) at their AOs?

    FC Bayern Munich soccer cold bayern bayern munich

    It would make sense due to colder temps we are experiencing this Wintummer.

    I’m off topic…apologies… let’s get to it, but first….DISCLAIMER….

    The Thang

    Typical bayou route, but turn around after 10 minutes.  Stop every 6 min for a round of Merkins.   I believe the whole Pax made it to bridge on Bayou St John to turn around (Tclaps). After the run, the Merk count was 90 (3 sets x 30 Merks).

    Since it’s Valentine’s Day, and we need to look good for our ladies, YHC explained the 2/14 routine, which was 2 burpees / 14 merkins.  We did a round of this at the track entrance to bring our Merk count to 104.  Quick mosey over to the track.

    Sprint Work:  Pax sprinted 100 meters, performed the 2/14 routine, walked 50 meters, moseyed 50 meters, repeat.  We did 3 laps, which equals 6 rounds; and it brought our merk count up to 188.

    COP #1: 6MOM

    20x Lazy Boys IC
    15x Putins IC
    15x Lazy Boys w/ Arm Raises IC
    15x Lazy Boys w/ Arm Raises & Knee Curls IC
    8x R. Leg Curls & Raises IC
    8x L. Leg Curls & Raises IC

    Pax believe YHC makes this stuff up…sometimes… but in reality, the credit has to go to Shaun T. Either way, it sucks….and that’s the point!

    Back to the track.  We did a 40 Merks / 4 Lap Challenge for the remaining 10 min.  Pax completed this easily.  Merk count to 228.

    Since we had a VSF, we gathered at the track entrance due to time, where we held the COT, which included Countoff, Nameorama, and Prayer (for the sick, families of the sick, and for all to respect one another.)

    Moleskin

    The Pax at the Stomp definitely got better today!  They were flying through the park and around the track.  The track team even raised an eyebrow or two this gloom!  Best of all, Cowbell was sucking wind:

    basketball nba kobe bryant los angeles lakers lakers

    Kim Chi is still raising the bar for most consecutive post in 2017.  I believe he surpassed 40!  To some, that may be respectable, but what’s better than 40 you say??  Yes, it is in fact 50!  I mean, you don’t get “respect” until you’re in the 50 and older club.

  • The Great Lawn

    With the Rock ‘n’ Roll 5k scheduled in City Park, the PAX was warned ahead of time that parking might be an issue. YHC joined Da Parish as he ran past my block, making for some good F2 on the way to the Mothership. Upon arrival to the VSF at 0622, we find Bogey (rumor has it he was brought in via drone), and YHC thought the 5k would keep the PAX numbers low. The PAX slowly started to grow, until 23 men stood ready. Hawgcycle came rolling in on his bike from Morning Call where the 3rd F took place at 0600 for bible study, but still not sure why he had to ride. I guess he was just Born To Be Wild!
    YHC had a beatdown planned that kept the PAX at the Great Lawn, as it could have been trouble getting around with the 5k ongoing. With 24 eager men of F3 ready to roll, YHC gave the brief disclaimer, and we were off on a mosey to the Great Lawn for:

    The Thang

    COP #1
    SSH x 31 IC (Cause 31 is what we do)
    10 x Burpees OYO
    IW x 15 IC
    9 Burpees OYO
    Windmills (Abe Vigoda) x 10 IC
    8 Burpees OYO – the PAX started to see where this was going, but not much mumble chatter – Burpees have that effect
    Woodchucks x 10 IC
    7 Burpees OYO
    Hill Billy’s x 15 IC
    6 Burpees OYO
    Arm Circles IC 10 x F and 10 x B
    5 Burpees OYO
    Peter Parkers x 10 IC
    6 Plank Jacks IC – The Burpee ladder down ended, time to climb back up with PJ’s Plank-o-rama style!
    Parker Peter x 10 IC
    7 PJ’s IC
    Mountain Climber x 10 IC
    8 PJ’s IC
    Shoulder Taps x 10 IC
    9 PJ’s IC
    Plank Walks x 10 IC
    10 PJ’s IC

    Frac Dora
    Pair up. PAX 1 starts with exercise while PAX 2 runs to the four corners of the Great Lawn with 5 x Burpee at 1st corner, 10 x IW at 2nd corner, 15 x MH at 3rd corner, and 20 x squats at 4th corner, then relieve partner for continuation of cummalitive exercise:
    100 x merkins
    200 x LBFC’s (Little Baby Flutter Crunches)
    300 x squat jumps
    Once PAX finish exercise, continue running outside corner circuit until all PAX complete.

    BLIMPS
    All PAX run to the corners of the Great Lawn(2 corners twice obviously) for 5 x Burpees 1st corner, 10 x Lunges 2nd corner, 15 x IW 3rd corner, 20 x merkins 4th corner, 25 x PJ’s back at 1st corner, and 30 x squats at 2nd corner.

    COP #2 – Partner Mary
    Partner up for some Abdominal Fun:
    One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
    On your six, lock legs and do alternating situps x 30 (15 for each PAX)
    Rinse & Repeat for a total of 3 times

    Final Mary
    With time running out, time to get in a little more of our favorite gal, Mary!
    Flutter Kicks x 20 IC
    Tin Snips x 15 IC
    Freddie Mercury x 15 IC
    Box Cutters x 15 IC
    Hello Dolly’s x 15 IC

    With the sound of the 5k starting gun, YHC knew it was 0730 and time to mosey back to the VSF. Count off, namorama, and FNG naming ceremony. Then finished it off with announcements, and intentions in the COT.

    Mole Skin
    Run Ranger Run in support of the Gallant Few Non-Profit is underway, and we’re well on our way to achieving 565 miles through walking, running, biking, and swimming in the month of February. RRR is a movement to help bring awareness to the issues our service members and Veterans face as they transition from active military service to civilian life. It’s not too late to join us, just send a note to nola@F3nation.com and Hawg will give you the link.
    T-Claps to Triple Shift for bringing in 5 FNG’s to the Mothership! You are the EH Guru!
    T-Claps to KimChi for not missing a single post to date in the 2017 NYR challenge. You have my respect, Brother! Keep it up!

    Most people don’t know that I was a commercial diver that worked in the Gulf of Mexico for 15 years before taking an office position for the last 10 years. Staying in shape as a diver was easy, but an office job with no exercise is a recipe for weight gain! Thanks to the PAX for the camaraderie and for pushing me to become better.
    One thing we also kept handy while working offshore was duct tape. It was the one thing that could hold anything together, even underwater! The ends of the rope are frayed? Grab the duct tape! Boots are falling apart? Grab some duct tape and wrap ’em! Need a Back Blast to know the PAX that posted? I guess we need to work on that one!

    This was my first Mothership Q. Thanks for letting me lead!

  • Push It Real Good

    “Push it, push it real good”  -Salt-N-Pepa

    Eight men of the F3 Nola PAX can now have that extra slice of king cake this week.  Why, you ask?  Cause we “pushed it real good” this morning during our usual Tuesday running workout.  YHC was on the lineup to lead and wanted to encourage the PAX to kick things up a notch from what can otherwise be an easy workout to slack on.  Before takeoff, YHC informed the PAX we’d run the usual Bayou St. John route and asked for three things:

    1. Make a mental note of where you anticipated turning around.
    2. Take that spot and add 2,3, or 4 blocks to it in an effort to push yourself more than you normally would.
    3. Quick pre-run warmup of 6 burpess cause we need something to tie the “610 Stomp” name to our Tuesday workout (a hint was given that the other 10 would be called for post-run)

    We were off in a mosey greeted by cool and crisp air perfect for running.  The PAX staggered a bit and met at the end.  Sweat was prevalent so we must have done something right.  Sealed the deal with 10 Burpees.

    T-Claps to Kimchi who ran 5 miles this am which is his all time distance record.  It was good chatting with you while running.  T-claps to the other PAX for pushing hard.

    COT included some long winded Amnesty-like announcements from YHC and others followed by a prayer.

    Thanks for letting me lead.

    Tool

  • Burpees & Sprints & Mary – Rinse and Repeat

    Eleven men of F3 gathered around the shovel flag in the gloom, committing to improve. There was a slight fog, but the temperature was perfect. YHC was very happy with the turnout, and after a quick disclaimer…..

    The Thang
    Mosey to the track for the Warm up, which quickly became the COP #1
    SSH IC x 31 (Because 31 is just what we do now)
    10 x Burpees OYO
    IW IC x 15
    9 x Burpees OYO
    Windmills x 10
    8 Burpees OYO
    Hill Billies x 15
    7 Burpees OYO
    Peter Parkers x 15
    6 Burpees OYO
    Parker Peters x 15
    5 Burpees OYO

    Now that YHC had the attention of the PAX, it was time to get down to business.

    Track Fun #1
    Sprint the 100M straight part of the track
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Sprint the 100M straight part
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Mumble chatter…something about Burpees

    COP #2 – Mary #1
    Partner up – wait we have 11 PAX! How do we partner up? How do these numbers work? Answer to follow…
    One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
    On your six, lock legs and do alternating situps x 30 (15 for each PAX)
    Some of the PAX misunderstood the directions, and did additional leg throws. For this reason, YHC had those that finished do additional situps, one PAX standing on the other PAX feet. 10 x situps, then switch until all PAX finished the original leg throws and alternating situps. This was in lieu of planking….more mumble chatter.
    Once all PAX finished….Rinse and Repeat – now that all the PAX were on board with how to do it, it went smoother – so……Rinse and Repeat!

    Track Fun #2
    Sprint the 100M straight part of the track
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Sprint the 100M straight part
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner

    COP #3 – Mary #2
    The ladies boot camp took our turf, but YHC knows how to improvise….
    To the other smaller turf on the other side of the track!
    Partner up and 15 x Leg Throws each, followed by alternating situps x 15 each.
    Since the PAX has the hang of it now…..
    Rinse and Repeat…..They really get it now! So….
    Rinse and Repeat!
    Only a couple minutes left…..
    More Mary!
    Flutter Kicks IC x 20
    Tin Snips IC x 10 (My new favorite courtesy of HVAC)
    Mosey to the Flag….
    As the PAX approaches the flag, the eleventh PAX is doing flutter kicks! Mr Awesome couldn’t find us, but did not give up and completed the workout, joining us for the COT!

    Announcements, Intentions, Ball of Man, and Prayer.

    The day is always better when we start in the gloom…..
    Thanks for letting me lead.
     

  • 610 Stomp #75 – The Tetrahedron Run

    Nine Men and a canine made the commitment to improve by posting for the 75th run of the 610 Stomp. YHC is not entirely sure if the canine can make that commitment, but it sounds good, and therefore it is. It was a cool and brisk morning, but this did not prevent these men from entering the gloom ready to run. After a quick disclaimer, the PAX was off, but minus one. Wait, what is that sound…..Arrrrrg! It’s Bubba! Now that we are nine strong, it is on! Of course Bubba and Rudy did their regular off to races thing, taking Rebound with, leaving YHC in the dust. Tool was kind enough to hang back, allowing for some good F2 on the regular route. After a good run, the PAX sealed the deal with 10 x Burpees. The day is always better after an F3 posting. T-Claps to Kim-chi for his non stop NYR posting!

    Intentions, announcements, and a prayer thanking for the all good things, with a special request to bring unity to our divided country.

    Why is this a Tetrahedron run you ask? Well, I got it from JV, and it just sounds cool. What more reason is needed? Some things in this world are not to be questioned.

  • Splish Splash

    Workout started dry and rain started to fall during our warm up.

    Rain ranged from moderate to heavy throughout but the lightning stayed away.

    15 pax weren’t deterred by the weather and pushed through.

    Started with a warmup in the great lawn:

    side straddle hop x 31 ( because that’s what everyone seems to start with and I didn’t want to rock the boat)

    Imperial Walkers, arm circles, hold plank for a minute and after 20 Peter Parkers we weee warmed up

    Mosey to the museum steps.

    Here we did my modified version of an 11. Some have called it Stairway to Heaven. Some have called it Stairway to Hell:

    Bunny hop up the stairs, 10 Burpees at the top, then on the way down the stairs on merkin and then one dip in the fountain ( if you count the merkin and dip as the same exercise it adds up to 11). Then proceed in typical 11 fashion.

    Mosey to the pier over the lake for some Mucho Chesto.

    Mosey to the picnic benches under the pavilion for

    A series of dips with a break to do some step ups.

    By this point the rain was so hard we all looked like we had just climbed out of a swimming pool (but at least it wasn’t hot and there were finally no mosquitoes)

    Zombie walk on the way back to the museum.

    Break into groups of 3. Backwards crawl ( at Kim Chi’s request) up the side museum steps while the other two pax in the group do Rocky Balboas and LBC.

    We finished with a couple of the only women we met in on F3. One is Mary and the other is Roxanne.

    One FNG today who I’m pretty sure I’ve seen wearing a black and gold helmet on TV before.

  • Foggy Roads Ahead

    “A journey of 1,000 miles begins with the decision to start the first mile.” – Confucius

    Eight men set off to some unknown, foggy beatdown that YHC cooked up… yes, even me… i didnt even know what I was going to do!?!  Unlike Kim-Chi who said he has been planning his Okwata beatdown for 3 weeks or so.  Anyway, 0530 hours hit, and the DISCLAIMER was given.

    The Thang

    Mosey over to the track and circle up in the open rubber area inside the track.

    COP #1: Warmup

    Held High Plank in between these:
    12x Merkins IC
    12x Plank Jacks IC
    12x Peter Parkers IC
    12x Shoulder Taps IC

    Then, did:
    20x Squats IC
    9x Low Slow Single Leg Squats (Right) IC
    9x Low Slow Single Leg Squats (Left) IC
    20x SSH IC

    Mosey over to the far side of the neutral ground for some foggy Route 66.  We did two rounds with some unique exercises in between to recover…let me explain:

    Round 1: Jump Lunges – modify the “Jump” as necessary (1 rep = 1 right & 1 left).  Increase reps with the park benches.  There were 12 benches….yikes!  Plank and wait at the opposite side.

    COP #2:
    15x Standing Oblique Crunches (R)
    15x Standing Oblique Crunches (L)

    We looked ridiculous….but it was effective!

    Round 2: Dips.  Same instructions as Round 1

    COP #3: Hip Flexor Work
    15x Single Leg Marches…Hold the last one up (R)
    15x Single Leg March Pulses…Keep holding up (R)
    15x Single Leg Kicks (R)
    Flapjack to the Left Leg.

    Quick mosey back to the Warmup site, and circle back up.

    COP #4: 6MOM
    16x Putins IC
    16x Hello Dolly IC
    16x Flutter Kicks IC
    16x Wife Pleasers IC – for the tomatoes next to us

    CBS wink winking scorpion cabegallo

    16x Supermans IC
    16x Rocketmans IC

    Back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    Calling all swimmers!  Amnesty is starting up an all swim workout at UNO tomorrow.  If anyone is interested, message him via email or groupme.

    Tclaps to Kim Chi for the his 2017 posting streak.  Keep it up man!

    Basin run tomorrow afternoon!  Contact Da Parish for details.

  • 610 Stomp #74, Resolutions & Regrets

    Not sure about you guys, but YHC just loves running in those 75 degree Januarys that Louisiana is so accustomed to.   A PAX of 8 (including a K9) met and shortly after polite greetings a disclaimer was given.

    The Thang…

    Traditional Route accompanied by Merkins up to your New Year’s Resolution.

    Amnesty – 200

    Cowbell – 170

    Da Parish – 125

    Hawg – 210

    Kim Chi – 180

    Shorty – 200

    Tool – 160

     

    The entire PAX started Merkins right away; and after getting a fair number in, the run began. A PAX of 3 came out the gate hard and, if my memory serves correct, completed 5 miles.  The rest of us completed a respectable 3 mile run.  However 1 unfortunate PAX returned to Graceland as he had to Elvis.

    Announcements include…

    • You can rest your knees w/ a Tuesday Ride at The Coastie aka Broke Bike Mountain
    • Amnesty is Q at Water World, a Thursday Swim AO at UNO Pool. I believe there’s some synchronized swimming involved.
    • There will be an F2 event this Thursday, 1/19 at 6:30 pm at The Basin on W. Harrison. A 3 mile run followed by drinks and sports at The Basin. (It’s finally happening!) https://www.facebook.com/groups/930543780411154/

     

  • Icy Bliss

    “Ice, Ice Baby” – Vanilla Ice

    So cold that JV didn’t wear a wife beater!  But JV, Rudy, and a FNG showed up in shorts… yall made me cold!  Anyway, our Pax of 17 + 1 (find out later) was in a ball of man praying to start.  With a minimal, but essential DISCLAIMER, we were off to go warm up.

    The Thang

    Quick mosey across the great lawn to a bricked area (about 30 yards in length).  We will be here a while.  YHC explained that in the cold, skiing is always on my mind.  (FYI, Rudy is going next week!).  So the deal was we would perform an exercise first, then perform:

    15x Mountain Climbers IC
    Ski Jumps 30 yds to the other side

    Here were the exercises:

    Slaugther Starter – 13 x Burpees OYO
    Nipple Scrappers – 12 x High Plank, then under the fence, and back under
    Oblique Planks – 30 sec holds, then 10x pulses IC (each side)
    Wheel of Animal Walk – 10 merkins, then animal walk across(Duck, Frog, Bear)
    Floyd Mayweathers – 25x Plank Punches IC
    Legorama – 12x LSS IC, 12x Squats IC, 10x LSLunge w/10x Pulse (each leg)
    Alt. Shoulder Taps – 30x IC
    Knee Tucks – 20x Squat Jumps OYO
    Elevens – Merkins & Lunges (YHC loves you!)

    Great warmup!  Now lets mosey over to the parking lot for a test, before the test began, Tool showed up from his morning run…since he missed the exercise spelling warmup, he offered little help to win the game, but in today’s world, he still got a participation trophy!

    Kinda like Wheel of Fortune, but instead of spinning a wheel, we do burpees for YHC telling the Pax the letters (e.g. 1 burpee = 1st letter; 3 burpees = 3rd letter, etc).  I think the Pax’s reaction was like the guy to the right:

    fortune

    YHC messed up the explanation, so we went in letter order… Pax got it by letter 5 S N O W F _ _ _ _ = 10 burpees total.  That could have been bad if they didnt!

    Mosey over to NOMA and split into 6 groups of 3 Pax.  So YHC has been taking a Computer Science course OYO, so here is my attempt at what I’ve learned.   I’m sure Rudy will comment!

    #include <stdPaxMumbleChatter>
    #include <stdExicon>

    Pax1 = Run up to top of NOMA and back down, tag Pax2.
    Pax0 = Pax1
    Pax2 = Burpees OYO, run to tag Pax3.
    Pax3 = Peoples Chair.
    Circuit = Pax1 + Pax2 + Pax3

    int main (void)
    do Circuit (int n, n < until Q says so, n++)
    {
    if (Pax1 tags Pax2)
    Pax1 = Pax2
    else if (Pax2 tags Pax3)
    Pax2 = Pax3
    else
    Pax3 = Pax0
    }
    return 0

    Did 10 minutes of that circuit.  Mosey back to the parking lot neat the SF, and circled up.

    Plie Work: Low open squat hold, while performing these exercises.

    10x Arm Circles (F) IC
    10x Arm Circles (B) IC
    10x Out and Front Claps IC
    10x Out and Up Claps IC

    3 Minutes w/ Mary:
    12x Crunchy Frogs IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Box Cutters IC

    Times Up!  We held the COT and headed over to Coffeeteria after.  Thanks for letting me lead!

    Moleskin

    Hawg, JV, and Kim Chi are a perfect 6/6 in 2017!  Awesome guys!