F3 New Orleans

Tag: Events & Races – Backblasts

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • WHO NEEDS SPOTIFY WHEN YOU HAVE BOGEY

    With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down.  It was a blustery 72 degrees with 30% humidity.  In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing!  With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury.  Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension. 

    After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock.  We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball.  YHC made the call to complete a warmup in the sliver of grass available.

    Warmup

    All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)

    Thang

    After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang.  Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot.  Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!

    Ten Rounds of Tyson

    The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence.  Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:

    Round 1- Overhead presses 2:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 2:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Lunges 2:1

    Round 9- Rows 2:1

    Round 10- 8-count Body Builders

    Tabata

    This is where it really got going.  Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s.  He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:

    Incline Merkins, American Hammers, Monkey Humpers

    Rest

    Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers

    Return rock and mosey to the flag.

    With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).

    COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.

  • The Sound of Silence

    After LSU spanked Arkansas and the Saints squeaked out win in the final seconds of the game, 17 men appeared out of the gloom on a frigid Monday morning. After the standard disclaimer, they were off to the rock pile for a warmup.

    Warmup

    SSH (x20), Hillbillies (x20), Arm circles- 10 forward and 10 backward, Grass grabbers (x10), Peter parkers (x20), Abe Vigodas (x15)

    The Thang

    The PAX counted off by 1s & 2s and split into two lines to complete an Indian Run of BLIMPS around the asphalt track as follows: 5 burpees OYO at the start, 10 lunges in cadence at the hill, 15 Imperial walkers at the first metal building, 20 Merkins in cadence at the first parking lot, 25 plank jacks in cadence at the second parking lot, and 30 Squats in cadence at the flag.  Mosey back to the rock pile. Bogey, with his much appreciated wit, was noticeably silent throughout this part of the workout.  I recall hearing a comment about “three in the tube” during the Indian Run, but that’s about it.

    With Rudy in the group, YHC knew he would be chastised if we didn’t play with rocks at “Rock City!” The PAX were instructed to grab a medium-sized rock and mosey to the first tree line between the two baseballs fields for 11s using said rock.  YHC felt we have been neglecting our triceps so triceps extensions were the pain of choice.  PAX were instructed to begin with one extension, mosey with rock to the opposing tree line for curls, then mosey with rock back to the first tree line, and so on. 

    Once 11s were complete, the PAX returned to the rock pile for five minutes of Mary. Still little word from Bogey, although he denied it! 

    For our final act, PAX were instructed to dig deep and give the last of what was left in the tank for a full sprint to the flag.  With one minute remaining, a leg stretch was completed.

    COT: Name-o-rama, announcements, intentions, and a prayer.  Give thanks for all that we have.  Somehow YHC was able to mostly stifle Rudy’s complaints and Bogey’s witty commentary. What gives?! The Sound of Silence can be eerie.  Thank you F3 for the opportunity to lead a group of leaders! Thank you PAX for being great followers. It’s always an honor.

  • Honoring USN Chief Petty Officer Fontan

    With a significant drop in air temperature and increase in wind, six men appeared from the gloom to sacrifice a piece of themselves in honor of another local hero warrior.  Chief Petty Officer Jacques J. Fontan served in United States Navy from 1989-2005.  He was born in NOLA and a graduate of Brother Martin High School.  Amnesty knew CPO Fontan and shared some memories of his life.  CPO Fontan served in the Cold War, Persian Gulf, War on Terrorism, and Afghanistan (Operation Enduring Freedom). He was the platoon Chief Petty Officer of SEAL Team 10. 

    CPO Fontan was KIA on 28 June 2005 while leading a quick reaction force sent to reinforce a SEAL recon team engaged in a fierce firefight against a numerically superior anti-coalition militia. As their helicopter hovered for a quick-rope insertion, they were hit by a RPG.  CPO Fontan was awarded a Bronze Star for heroic combat achievement during Operation Red Wings (part of the popular book and movie Lone Survivor).

    The standard disclaimer was given and a short mosey to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Imperial Walkers, Mountain Climbers, Arm Circles (forward and backward), Windmills, and Peter Parkers

    Thang

    The PAX formed a line for an Indian Run on the one-mile asphalt track.  At the first parking lot the PAX stopped for incline merkins x28.  At the second parking lot the PAX stopped for decline merkins x28, definitely a struggle.  At the first metal building the PAX stopped for uphill walking lunges using the ramp, another crowd pleaser! Once back at the rock pile, PAX completed dips x28 using the concrete wall at the pumps. 

    Next PAX grabbed a rock for several rounds of curls, lunge with a twist, and triceps extensions, all x28. Amnesty suggested more leg work.  YHC likes to believe he is a man of the people, so Bulgarian split-leg lunges were performed.  Rocks were returned and a round-robin of Mary finished off the beatdown. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for CPO Fontan’s soul and comfort for his family. It’s always an honor to lead a group of leaders and even more special to honor someone who gave all of his tomorrows for our today.  May we never take a second of our lives for granted.

  • Honoring SFC Muralles

    With the Iron PAX Challenge underway, 16 men came out of the gloom to honor a local warrior hero who gave his life in defense of freedom. Army Specialist First Class Marcus “Marc” Muralles was born in the NOLA area.  He was a member of the 3rd Ranger BTN, KIA on 28 June 2005 while responding to a call for help by a four-man SEAL Team in eastern Afghanistan, which was later named Operation Red Wings  (the story behind the popular book and movie Lone Survivor).  SFC Muralles was scheduled to return home a few days after his death to celebrate his daughter’s 10th birthday.  He was posthumously awarded a Bronze Star, Purple Heart, Meritorious Service Medal, Air Medal with Valor, and Combat Action Badge. 

    SFC’s family said that SFC Muralles lived every aspect of his life by the Night Stalker’s Creed. 

    After the standard disclaimer, the PAX moseyed to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Arm Circles, IW, Abe Vigodas, and Mountain Climbers

    Thang:

    The PAX grabbed a rock and moseyed to the track/football field for a lap around the quarter-mile track.  Then they broke up into small groups for the following x28, with a ¼ mile lap around the track after each exercise (for a total of 1.5 miles): Burpees, Curls, Squat Presses, WWII sit-ups, Full Extension Pull-ups, and Merkins. Everyone pushed hard and completed the beatdown.  Once complete, the PAX cheered on and encouraged our F3 brothers who were completing the IPC. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for SFC Muralles’s soul and comfort for his family. We welcomed FNG Slow Tax (Fast Tax’s youngest son), FNG Jessup, and another FNG. It’s always an honor to lead a group of leaders and even more special to honor someone who sacrificed themselves so we can sleep soundly at night.  May the fallen never be forgotten, and may we never take a second of our lives for granted.

  • You Can’t Eat Antlers

    YHC rolled in hot this AM, a little sluggish and regretting taking part in the All -you-can-eat Peel and Eat promotion at Half Shell Oyster House in Mobile, on a late ride in from work in FL.

    Warm Ups:  Good Mornings, Toe Touches, Wind mills, Arm Circles, SS Hops

    Pax Moseyed over to the tunel and partnered up. While PAX 1 completed esercises, Pax 2 Jogged down the incline and flat bottom, then sprinted up, and repeated on the way back and flapjacked. Repeated 4 rounds. Exercises were as follows: Round 1 Burpees, Round 2 Squats, Round 3 Merkins, Round 4 LBCs.

    PAX then moseyed back over to the Trailhead Marketplace area, and together, ran 1/4 mile laps around the trailhead complex. At each 1/2 lap, PAX completed 100 of each of the following exercises, stopping when the 1st PAX reached 100: Ice Skaters, Squats, Flutter Kicks. At the end of final stop, PAX completed 50 Burpees, with every man “Finishing Strong” going all the way to 50 (modified from 100). 

    We made our way to the Flag to do Counto Namo.  Pelican prayed us out.

    Afterwards some  F2 chatter about the upcoming F2 gathering at The Tap Room. And some discussions about hunting and how it’s ok to hunt/kill doe(as opposed to coveted Bucks). Since, according to Pelican, “You Can’t Eat Antlers.”

  • Renaissance for the recovery – Focus on Form not Reps!

    Post Half Marathon & GoRuck

    3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.

    Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.

    After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.

    Ran a loop and did one minute of Burpees

    Ran a loop and did one minute of Lunges

    Ran a loop and did one minute of Imperial Walkers

    Ran a loop and did one minute of Merkins

    Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters

    Ran our final loop and did one minute of low slow squats

    We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.

    We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.

    This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.

  • F3 Renaissance with a 610 Feel

    F3 Renaissance with a 610 Feel

    Short and sweet…. we met in front of NOMA and proceeded to the practice track stopping every 6 minutes for 10 Merkins. 60 Merkins later we were at the back of NOMA for Sunday Mornings (chair position with 10 air presses, 5 mule kicks, 1 balls to the wall with a Derkin/hand press…. repeat for 5 minutes). Close with COT lifting up Da Parish & Bellhop’s family and onto Coffeeteria at Café Navarre

  • Summer Series Aquatic 2 Mile Run

    With the last Summer Series event canceled due to weather, F3 Nation awaited the word from the NOTC on “weather or not” this event would take place.  The skies had opened for most of the day over City Park, so it could have gone either way.  The word came that it was a go, and there was much rejoicing!
    Six Men of F3 converged upon City Park intent on taking the top six spots this day.  Unfortunately, the path had so much standing water that it could have qualified as a triathlon course.  During the race, YHC experienced a shoe failure that set me back to a 9:00 mile pace, as there was never any doubt that YHC had it locked up before that unfortunate mishap…..
    Cowbell most likely ran an extra three or four miles to get around the standing water. He likes to keep his feet dry.
    SOGO enjoyed running alongside his daughter for her first ever Summer Series event, so he gave up one of the top spots for a good cause.
    Surely the top three trophies went to the other F3 PAX!
    As always, the fun is at the finish line.
    Roots slowly sipped a Grapefruit beer, attempting to pass it off to anyone that would take it, and all six of us enjoyed some great F2. Tool enjoyed some sort of vegetarian wanna be rice concoction with shrimp, courtesy of the Power Mile Club. Bad Moon and YHC were not as impressed with it, at least not when Jambalaya Girl is on site!
    There’s one more Summer Series Event left, hope to see you guys there!