Tag: City Park

  • NOLA Veteran’s Day GORUCK Tough

    So the night has come…GORUCK Night!  After 6 weeks of training, the event was here and nerves and excitement were setting in.  The event was set to start at 2100 hours (9pm) at NOMA. Cowbell and YHC met up and arrived around 2030 hours.  Heisenberg and Amnesty were already sitting around the fountain when we showed up along with about 30 other men that were prepping for the event.  Triple Shift and Woz showed up next, followed by Jingle Vader and Hawgcycle.  Outfit Note: JV was rocking his classic white tee and shorts, while the rest of the GORUCK crew were decked out in a dark color or camo.  Such a Classic Jingle Vader.  In total, we had a F3NOLA Pax of 8 along with 33 potential FNGs.   As the event time crept closer, we were worried that the Cadres would be late, but right on time:

    The Thang

    NOTE: The time listed is based off of YHC’s internal clock as we were told to not have any watches, but it’s the easiest way to get all the details in.  Also, one requirement of the GORUCK was to honor a Veteran by attaching a picture and bio to your rucksack.  At each stop, a few people were able to honor their Veteran’s story.  This was the best part of the event for everyone. The stories and memories that these heroes have are an amazing thing, and it was an honor to listen to their stories.

    2100 hours: Cadre Brad & Cadre Mike (VQ) showed up and told everyone to line up five deep and get into formation.  After some necessary safety announcements and instructions, we were told to pull out the following list of items that were required so the Cadres could inspect:

    • ID Card
    • Cab Fare
    • Weight
    • Water
    • Reflective Bands / Lights

    Good thing Heisenberg had 20+ reflective bands as he bailed out YHC and 10+ others who didn’t bring this.  I think JV only had Weight & Water.

    After the loadout check, we went from zero to sixty!

    2130 hours:  With rucks on, we did the following:

    30ishx Merkins IC
    50ishx Flutter Kicks IC
    20ishx Burpees
    “Ish” because rep wouldn’t count if we were not in sync.
    Bear Crawl out 100 yards
    Lunge Walk back 100 yards

    Once back, Cadre Mike told us that whoever didn’t have one of the inspected items to come to the front.  Let’s say about 10 people were up there, including JV.  Cadre Mike explained how details matter, and a missed detail could result in a casualty at war. To hammer the point in, he had each person lead the group in more PT.  We did various things like Kettlebell Swings, Squats, Overhead Press, Burpees, Merkins, and Russian Twist.  Guess which one JV picked…

    2200hrs: Cadre Brad prefaced the next exercises with a talk about how there are two kinds of fun: 1) the kind of fun that is great at the time, but temporary (e.g. roller coaster ride) & 2) the kind of fun that sucks at the time, but you will appreciate it later on (e.g. what we were about to do).  He finished with saying “No one talks about fun #1 around a fire with some beers.”, then went on to explain the next thing:

    Deck of Death: 52 cards – suites are exercises, numbers are reps
    Hearts: 8-count bodybuilders (a.k.a. Hell)
    Spades: Overhead Press
    Diamonds: Flutter Kicks
    Clubs: Squats

    109 reps of each.  As we were fighting through, mumble chatter by the F3 Pax were motivating the group.  The only way to get through tough times is to help your comrades next to you.  Mumble Chatter is a great way to do that when it sucks.  Tclaps to the F3 members as we led the mumble chatter efforts.  Once done, we got into formation and were off for our first ruck.

    2300hrs:  Rucked about a quarter mile and stopped next to a light pole (a.k.a coupon) lying on the ground.  We were instructed by Cadre Brad to carry the coupon around the pond (approx. 1.2 miles) and bring it back to the same spot.  There was nothing “light” about the light pole.  Our team worked together to move the coupon, rotating in & out as members of the group needed a break. Almost back to the drop off location, we were stopped by some other people that told us we had to go back and use another way in.  After some resistance (Cowbell tried to run the guys over with the coupon), we reversed our path, and headed back to find another way.  A few minutes later, Cadre Mike stopped us again, and told us to go drop the coupon in a grass area and circle up around it.  He went on to explain how orders are given and must be followed. We were instructed by our Cadre to return the coupon to the start point.  We should have not listen to an outside person.  Point taken.

    2330hrs: We learned about how to make a deal with an outside person.  There are signals used to identify the key person, and to protect yourselves from walking into a trap in another country.  The mission was to return the coupon to the “outside group” and in return we would get supplies. Our team leads struck a deal, and we returned the coupon to them, then the team rucked about a quarter mile to gather supplies.  Supplies included four water jugs (30 lbs each), 4 sand bags (25 to 60 lbs), and a concrete/sand filled 5 gal bucket with no handles.

    0030hrs:  Rucked 3 miles with our supplies to St. Bernard & Robert E Lee.  We did a great job alternating people to hold the supplies while we rucked, eventhough we missed our time by 13 minutes.  We owed the Cadres 13 minutes of PT, which included 8-count body builders and overhead shoulder press.

    0200hrs:  Rucked 2 more miles towards the Milneburg Lighthouse, and we made our time.  Circled up again and learned about detecting IEDs in wartimes.  Little did we know, this was a foreshadowing.

    0300hrs: As we started rucking, we suffered a “casualty” due to an IED.  We were tasked on carrying our casualty the rest of the way.  About half way through, the casualty group was falling behind the others carrying the supplies, and the Cadres stopped us for an ass chewing.  We were selfish, and we were not working as a team.  We resumed our rucking, and finally figured out a way to manage our additional weight.  This ruck in total was about 3 miles to Lakefront by Lake Vista.

    0430hrs: Learned about tourniquets, and their importance on the battlefield.  To make sure we took in the information, we split up into 5 groups for a relay race that included one person (medic) applying a tourniquet to another person (casualty) about 20 yards away.  The medic had to apply the tourniquet to remove the radial pulse.  This was checked by the Cadres, and once approved, the casualty could run back to the line and the medic became the next casualty.  YHC team won, and our reward was to lead some PT for the other groups.

    0630hrs: Gathered our items and rucked another 2.25 miles to West End and Filmore neutral ground.  Here we learned about Bounding, which included two partners getting to an objective while covering one another.  Both partners are in prone, Man #2 yells “Set”, and Man #1 yells “Moving”. Man #1 starts running 3-5 steps and gets back in prone while Man #2 applies covering fire. Repeat until you get to the objective (130 yards) and repeat on the way back.

    0730hrs: Ruck over to Veterans & West End (1mile) for a short break.  This is where we honored the rest of our Veterans.

    0830hrs: Rucked towards NOMA, and attempted a shortcut through Lakeview.  Little did we know, a train was blocking our shortcut, and we had to double back to get under the train tracks.  This road block added some more distance, but we definitely got our money’s worth.  Our last ruck of the day was 3.25miles.

    0930hrs:  Made it back to NOMA!  Cadre Brad got us back into formation, and explained that it’s not a GORUCK if you don’t get wet. So our group went into the pond that was covered with 1 ft of duck crap at the bottom to honor each branch of the US Armed Services with a hydro-burpee.

    1000hrs: We received our GORUCK Tough patch.  Well deserved men.

    Moleskin

    A big thank you to all the men and women who are serving or have served in the United States Armed Forces!

    It’s amazing how F3 trains us for an event like this.  Whether it’s leading an exercise in cadence, or joking with another person when you are both carrying around 80-100lbs on your back; F3 is a great tool to train men in leadership.  The F3NOLA Pax were all great leaders during the event.

     

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.

  • Foundry Timer

    YHC walked up to the Virtual SF, and was shocked and surprised for it was a huge Welcome Back Kotter for Griswold. Good to see you brother. After the Disclaimer, six men stepped off ready to grow…

    We headed to the “Baby Foundry” (BF) and had a quick warm-up:
    -SSH x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    Glad you could join us JV, and yep, it’s not Thursday and we’re not at Okwata…as always, good to see you.

    COP: at the BF, five stations, a timer on my cell for 10 sets, 1 min workout, 15 sec rest…go…
    -squats
    -pull-ups
    -box jumps
    -dips
    -burpee play
    One Cycle consisted of two rounds through. Time to take a well deserved rest. Circle up and on your six for flutter kicks x 50 IC. Then bridge…keep your hips up for a good stretch; 2 min.

    Rinse and Repeat at the BF, five stations, 2 more rounds for 10 sets, 1 min workout, 15 sec rest each station.

    Let’s mosey to the VSF. Countoff, namerama, announcements, shoutouts, and a prayer.

    REMINDER: After Saturday’s workout, a 10 mile ruck. The Iron will be sharp and glistening…

  • It’s Not Heavy, It’s My….

    …..my 50 pound sandbag…

    Four men dedicated to training for and successfully completing the upcoming GoRuck gathered around the S/F, ready to Ruck and Roll. After extensive research of training and preparing for a GoRuck, one of the many reoccurring themes is the old pass around the 50lb sandbag while rucking…se we did. We stepped off and proceeded through the park, around the museum and up the bayou to the turnaround point, the Orleans Ave bridge. Each member averaged carrying the sandbag about 5 min before passing it off. This was truly an enlightening experience…and humbling as well.

    At the S/F: countoff, namerama, announcements, shoutouts, prayer. What a great way to start the day!

    REMEMBER: Rock Out With Your Ruck Out!!!

  • 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

     

  • Q2 – The student becomes the Teacher

    Nine PAX arrived in the Gloom on this much anticipated Q2 day, and Autumn was in the air.  Rumor has it that that Congress was considering making Q2 a national holiday, but YHC respectfully requested they stick to matters relevant to the nation, and leave the important stuff to the Men of F3!

    YHC gave his disclaimer, and the PAX moseyed to the track.

    The Thang

    Warm Up COP – IC

    SSH x 25
    Windmills x 10
    IW x 15
    Mountain Climbers x 15
    Arm Circles x 20 – 10 forward, 10 back

    Note: As the PAX started the warm up, the track was dark and YHC’s plans were in jeopardy. However, during the COP, light was cast upon our humble PAX and all was good.

    Mosey to one side of the track, and Broad Jump Burpey through the center to the other side. This was painfully fun….

    It was time for some Blackjack in the center of the track.
    11 merkins one end,run and do 10 LBC’s the other end. End with 20 Merkins one end, 1 LBC the other end.

    Mosey to the baseball diamond. Side Effects made some mumble chatter about animals, and YHC asked if he could name the movie from the quote “Build it and he will come.” Field of Dreams was the answer, which was correct, and so YHC rewarded with just that. Dividing among bases we began:

    Home Plate – 15 Burpees (the count)
    1st Base – Big Boy Sit ups (AMRAP)
    2nd Base – Merkins (AMRAP)
    3rd Base – LBC’s (AMRAP

    After one circuit, PAX moseyed to benches and:

    15 left leg step us
    15 Incline Merkins (mumble chatter about hoping for some merkins today – YHC was smiling)
    15 right leg step ups

    4 minutes remained, so time for 4 minutes of Mary – IC:

    Flutter kicks x 20
    Box Cutters x 20
    American hammer x 15
    LBC’s x 30
    Flutter Kicks x 20

    During the 4 minutes of Mary, there was mumble chatter about the girls nearby. If only Tool had his cinder-blocks, or our rocks from the uptowner, then we could have done some curls for the girls, or maybe some rows for the……well you know.

    Mosey back to the flag for COT. Side Effects is leaving us for a great opportunity in Philly, where he can cheer for a Bison that became an Eagle. Side Effects pushed me hard the first time I entered the gloom, which made me want to come back. His leadership and participation has strengthened our PAX. You taught YHC well, and you will be missed, my friend!
    Prayers for Tool and his son, for Side Effects and his family, cancer victims and families, and many others.
    Thanks for allowing YHC to Q, and thank you for letting me part of this great group. Q2 is in the books…..

     

     

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?

  • Bongo’ VQ.

    Good beat down.

    Bongo:

    Mosey to Green Lawn:
    25 — SSH
    20 — Peter Parkers
    30 — Arm Circles
    25 — Dying Cock roach
    Museam Pond
    3 sets of 10 calf raises on brick ledges
    3 sets of 10 squats??
    Mosey to Practice Track
    2 sets of 800M (2 laps) run the straights jog curve with break in middle
    Core exercise on field
    15 X-Cross Sit up
    Plank position hold and 1 set of 5 leg lifts (each leg) in middle
    Maverick:
    Started with a sudden change of 10 burpees
    Mosey through the park
    Did a bear crawl / ring of fire / mucho chesto compilation
    Mosey to the foundry
    Standard circuit
    then Partner 1 dead hangs while Partner 2 does 100 crunches. If the the hanging partner falls of the bar, the crunching partner stops until his partner is back on the bar.  Got this from the men in Nashville last week.
    Mosey back to flag..
  • VQ Day – V is for Victory……

    The day to step up and take the Q arrived.  I arrived in the gloom first, hoping other members of the PAX would post for this monumental occasion.  YHC was not disappointed, as a total of 4 PAX posted.   Amnesty planted the flag, signifying that all would be well in the gloom this day!

    YHC gave his disclaimer, and we moseyed down to a fresh cut grassy area, void of any lakes from the monsoon that plagued the city the day before.

    The Thang

    Warm Up COP

    IC

    SSH x 25

    Windmills x 21

    Imperial Walkers x 25

     

    Warmed up PAX moseys to the Foundry to engage in 4 stations.

     

    Burpees – 10 count

    Squats – AMRAP

    Derkins – AMRAP

    Box Jumps – AMRAP

    After one revolution, PAX moseyed to the benches for:

     

    10 – Dips

    15 – Incline Merkins

     

    Return to the Foundry for a rinse and repeat of the 4 station fun.

    Once complete, the PAX moseyed to the street to create the world’s second smallest Indian Run.  That’s right, 3 is the smallest, ‘cause 2 PAX just doesn’t qualify……

    Indian Run back to the vicinity of the flag, then mosey onto the baseball diamond for The Field of Dreams.  (YHC placed bases ahead of time to stay clear of the lakes from the previous days torrential rains.  After seeing Sharknado over the weekend, we didn’t want to chance an incident….)

     

    Homeplate – 15 count Burpees

    1st Base – Squats – AMRAP

    2nd Base  – Merkins – AMRAP

    3rd Base – LBC’s – AMRAP

     

    After one refreshing revolution on the diamond, it was off to the casino (track) for a round of blackjack.  Starting near the pole jump mat, PAX did 1 merkin, ran across field for 20 LBC’s, ran back for 2 Merkins, and across for 19 LBC’s…..each evolution always adds up to 21…..aka Blackjack!  The PAX was only able to get about halfway through the game, as time expired.  The PAX moseyed back to the flag for the COT.

    Final count at the flag equaled 4 ½ PAX.  Side Effects reported posting at the other Foundry, he didn’t know I was going to choose the haunted, creepy Foundry closer to our planned fun….

    Prayed for Cancer victims and families, for Tool’s son, for the souls of those recently passed, including the young girl at Country Day that committed suicide, and asked to give Bubba strength in his fight to speak for the unborn.

     

     

     

  • “Two…is the loneliest number since the number one”

    T-Claps to most pax who went to Baton Rouge today to provide assistance that is much needed.

    2 pax posted at the Mothership to keep the momentum alive and made the workout up on the fly.

    Despite the small numbers we made it intense.

    Mosey to the foundry – 2 curcuits of pull ups, dips, squats rows, monkey bar traverse, crunches, and plank.

    Mosey to the museum.  11’s! Starting with one dip at the fountain and 10 burpees at the top of the stairs.  On with the 11s.

    Mosey to the great lawn and Mary until the end.

    Good stuff.