F3 New Orleans

Tag: FracSac

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • 610 Stomp #143

    610 Stomp #143

    T-Claps to YHC for completing the CrawfishMan Triathlon.  Can you give t-claps to yourself?  HECK YES!  However, YHC’s run time left a little to be desired.  Why is that?  The rolling hills of Bush, LA presented quite a challenge.  There was a need to do some hill work at the 610 Stomp.  While we’re at it, let’s get back to the 6-10 meaning of the 610 Stomp.

    The Thang

    • West to Marconi, North to Zachary Taylor, East to Golf Dr, South to the Jogging Track, East to Wisner, North to Zachary Taylor, U Turn back to pass Pan-Am to Golf Dr, South to baseball/palm dr, around the Practise Track to the Flag.  This forms a 3.3mish Figure 8 with 4 “hills”.
    • Stop running every 6 minutes for 10 burpees

    Mary

    • LBC x 25
    • Hola Rosalita x 25
    • American Hammer x 25
    • Plank :30
    • Right Plank :30
    • Left Plank :30
    • Catalina Wine Mixers x 5….wait, that’s a plank walk. Okay, now Catalina Wine Mixers

    Countaroma, Nameorama, Annoucements, Intentions

    Announcements – NOTC Summer Series June 2; Murph challenge at Rock City

    Moleskin- Glad to have 2 PAX from F3 Metro, the Mothership. T-Claps to those guys for resodding the field where F3 was started

    Thank you for the opportunity to lead,

    Da Parish

  • Hold’m

    1st off – sorry for the delayed BB Post –

    Warm-Up:

    All in Cadence

    Michael Phelps x 16

    SSH x 25

    Peter Parker x 16

    Parker Peters x 16

    Shoulder Taps x 16

    Hill Billy x 20

     

    Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!

    Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead.  Solid work and the earlier finishers were tempted but held on the rocks!

    Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 –  Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track.  Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer.  This was done 4 times until 1 mile had been accomplished.  No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress.  Keep pushing yourself!

    Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.

    Tipping bird 4 count x 10 each leg.

    Rock swing – core engaged from waist to overhead position x 20

    Sitting leg press outward while overhead press x 16

     

    Return rocks to the pile – head back to flag.

    Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!

     

     

     

     

  • 21 Strong

    After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.  However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.  YHC could not let my F3 brothers down.

    YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.

    With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.  The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.  Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.  So, circle up on the Great Lawn, but we wouldn’t be here long…..

    Warmup
    SSH IC x 31
    Hillbilly’s IC x 20
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
    First Evolution – 5 Burpees OYO upon returning to baseline each time.
    Second Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
    Third Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
    Fourth Evolution – No exercises, just sprint to each line and back retrieving the cones.

    Mosey to trees near NOMA
    Line up at the first tree, and bear crawl to third tree. Lunges IC x 10
    Bear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
    Circle Up for Jack Webb
    1 merkin, 2 air presses
    2 merkin, 4 air presses
    You get the idea
    10 merkins, 20 air presses
    Kong walk from fifth tree back to third tree, Squats IC x 10
    Duck walk from third tree back to first tree, Monkey Humpers IC x 20

    Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
    RL Step Ups IC x 20
    Freak nasties IC x 20
    LL Step Ups IC x 20

    Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
    Pax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
    Mosey back near the standing water that continued to call to Rudy for “The Suck”

    Three minutes of the following exercise over and over again
    7 SSH
    7 Merkins
    7 Squat Jumps
    The Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
    YHC lost count, so not sure how many rounds were completed.

    Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!

    COT

    Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.

    NMM

    T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
    It was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
    T-Claps to Woz for leading the bible study at 8:15 post coffeeteria.

    YHC intended to create a beatdown to recognize Armed Forces Day.  The 5 of each exercise in the suicides represented the 5 branches of our great military.  Thanks to all who serve and to our veterans.

    Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.

    SYITG

  • Six Pack at Okwata

    YHC arrived at Okwata one year wiser and three flags heavy.  The mugginess seems to be coming back, but Okwata delivered us a nice breeze this morning to keep it at bay.  With the shovel flags planted, the clock turned 0530, which means it’s time for the disclaimer.  Once that’s out of the way, mosey around the mardi gras fountain, carioca left, carioca right, then circle up on the grassy area in front for:

     

    Warm up

    SSH x 31 IC (Because that’s just what we do)
    IW IC x 15
    Abe Vigodas IC x 10

    Mosey to the levee.   No Surge, so it’s ok to bypass the Jack Webb at the Barre……

    Levee Routine

    This is an OYO routine.  8 Burpees on one side of levee, run up and over, 8 squats on the opposite side.  Complete 6 sets.  That’s the best YHC could come up with to get to 48, which Rudy caught onto immediately.

    Mosey to Canal for:

    DirtyMacDeuce

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but always have to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run

    Mosey back to the flag for

    Mary

    Hello Dolly IC x 20
    Putin’s IC x 20
    Dying Cockroach IC x 20

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today!

    NMM

    I received many great birthday wishes from the Pax yesterday, which meant a lot.  Thanks for the support, the accountability, and the friendship!

    Happy Birthday DaParish!

    SYITG!!!

     

  • 610 Stomp #142

    YHC agrees the hardest part of the 610 Stomp Q is doing the BB. It’s not the actual BB, but rather the time it takes to go back through the previous BB’s to properly identify the number for the running of the Tuesday morning routine, mainly because other Q’s choose not to properly identify said routine. Thanks to Tool, YHC only had to go back as far as Mardi Gras to pick up where the numbering was left off. So blame Tool if the count is off, or you can just blame Rudy.
    It looks like we have a few new regulars at the Stomp these days, T-Claps to Hokie Pokey and Stooge for bringing a fresh look to the Stomp crew. With six men gathered around the three flags (Wow!!), YHC knew it would be a good day. Then, out of the darkness came an FNG that YHC had been EH’ing. Good Day? Nay, it’s going to be an outstanding day. Now if only some of those lights in City Park would turn on….but as Hokie Pokey pointed out, the Sky Q would be turning on the big light soon enough.
    YHC pointed out that a birthday week of Q’s was upon us. Who’s B-Day you ask? YHC and DaParish! We had an unwritten/unspoken agreement that YHC would Q this week, and DaParish would take all to the Baby Cakes game Thursday. Deal! Unfortunately, YHC would be out of town for his own B-Day festivities, hence no Q for this guy at the Foundry.

    0530, disclaimer given, and run. What else did you expect? It’s the 610 Stomp! Sealed the deal with 10 Burpees!

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer. Welcome Cornbread! He’s from a rural community of about 350 people in Nebraska. It certainly seemed fitting.

    Thanks for posting with me today.

    SYITG

  • Side Effects and a side of bricks

    Going back through the backblasts while looking for ideas – YHC ended up in the way back machine, re-reading several of the ideas from good ol’ Side Effects.  So that, coupled with one surprise YHC saw while doing a slow mosey through City Park looking for something different, would inspire the Saturday workout.  YHC pulled in to the parking lot, happy to see lots of our recent new faces.  Always refreshing to see new gentleman returning, bringing new ideas, new members, new enthusiasm.  Thank you Pai Gow, Dry Rub, Mambi!  Keep it coming!

    5:30 – start with the disclaimer, and welcome to our FNG.  Challenge issued to the PAX to try to learn about our cohort during the workout so we can start the naming with some ideas!  Then mosey off towards MOMA to get started.

    Warm Up:

    Counts (and exercises?) are approximates.  But I think this is mostly right.

    • SSH x25
    • Windmills x12
    • Smurf Jacks x25
    • IW x25
    • Peter Parker x25
    • Floyd Mayweather x25
    • Parker Peter x25

    Bear Crawl over to the lightpole.

    Route 66

    Side Effects was always a fan of the Route 66.  One whole Sat AM workout was JUST Route 66.  6 of them, as I recall.  Just kept going down Esplanade Street.  Felt like it would NEVER END.

    Outbound – Squat Jumps.  1x at first light pole, 2X at the next, 3x, 4x, …. up to 11x at the end.  Al Gore on the netural ground for the 6.

    Inbound – Merkins.  1x, 2x, …. up to 11x back at the water fountain.  Plank and wait for the 6.

    Heat is here.  Humidity is out in force.  Everyone Hydrate, por favor…

    Tooth Fairy

    Another Side Effects special.  Irkins on the side MOMA stairs.  1x on the first stair, 2x on the second, 3x, 4x, … stopping at 10x.  The stairs go up to 14 (which is the expected measurement), but YHC audibled for the sake of time.

    4 groups (causing mass confusion, which YHC incorrectly blamed on bumbling PAX when it was, in fact, YHC who created this chaos through poor instructions).  Whatever.  Each PAX ended up cycling through the 4 stations.  Tooth Fairy was the timer.

    • Tooth Fairy
    • Continous Lunges
    • Continuous Dying Cockroach
    • Wall Sit

    Mosey back to the Fountain

    Fountain Times

    (or “Get in the way of the other morning group”)

    • Right Leg Step-up x20
    • Box Jump x10
    • Left Leg Step-up x20
    • Derkins x10
    • Dips x20
    • Irkins x10

    Mosey off to the Refinery.

    Refinery

    Side Effects always pushed us to get stronger, especially with Pull Ups.  7 stations.  Everyone partner up (PAX managed to get this right)

    • Burpees x12 (timer)
    • Jumpin’ the Shark
    • Pull Ups
    • Box Jumps
    • Dips
    • Knee-Ups
    • Merkins

    Everyone made it through one station.  (Thanks, Gabrielle, for the extra help to get YHC up to the pull up bar those last reps)

    The Surprise

    YHC had been cutting time short on some exercises to reserve time for one surprise, which he’d noticed on a drive through the park the night before.  More Bricks.  YHC has decided that adding bricks to the workout is a Good Thang, and plans to do it more.  And it so happens there was an unguarded pile o’ bricks right inside Tools Wall.  So everyone grab a pair.  (Much mumble chatter about who’s bricks were bigger.  CHILDREN.  PAY ATTENTION).

    • Newton’s Cradle x20
    • Jack Webbs: 1 Merkin: 2 Brick Presses.  OYO.  Go as far as you can.  YHC called time after 8:16
    • Shoulder Tabs x20

    Return the bricks just ahead of the park ranger arriving in his golf cart…

    Quick stop on the Tool Wall for Calf Raises x25 and Monkey Humpers x31.

    Mosey back to the Main Lawn, and one final sprint back to the flag.

    Lots of announcements to get through: Bible Study, Babycakes Game, Bar-a-thon, Summer Series, Summer cookout.  No shortage of F2 events coming up – hope to see everyone out!

    Count-off and Name-o-rama.  Then naming of the FNG.  Hoochey was a close 2nd, but the winner was Thigh Master, quickly shortened to just “Thighs”, coming from Suzanne Sommers, via Three’s Company.  And I don’t recall how we ended up on Three’s Company for him – but the name stuck.  Welcome aboard Thighs!

    Thanks for the opportunity to lead!

     

  • 2 Flags, a Pax and a Rock

    YHC was once asked what he would do in the event he was the only Pax to post for a beat down?  We’ll have to wait and see was the answer.

    Triple Shift sent a call asking someone to stand in for him, as some neck pains were keeping him down.  With no post on the books this week, YHC jumped on it, creating two scenarios for a beat down at the Uptowner.  If an even number of Pax showed, they would partner up and execute the Stink BOMBS, modified from last time to make sure the Pax could get through it.  If an odd number posted, circuits would be the plan.  Either way, YHC had two flags and a pile of cones that was gonna make this beat down an Epic event!

    0530, two flags were planted, no need to set out the cones, mumble a disclaimer to myself, and then….

    Warmup

    SSH IC x 31
    IW IC x 20
    Arm Circles 10 fwd, 10 back
    Abe Vigoda IC x 10

    The Flags were partnered up, but YHC was all alone. To remedy this, time to grab a rock, a big one. Time for:

    Circuits

    Circuit #1
    Double Merkin Burpees x 10
    OH rock press x 10
    Merkins IC x 10
    WW2 Sit ups IC x 10
    Rock Curls IC x 10
    Rinse and Repeat

    Circuit #2
    Rock Rows IC x 10
    Rock Presses IC x 10
    Rock Squats IC x 10
    Rinse and Repeat

    YHC knows this is a non running AO, so the Pax was asked if anyone would be offended with a lap. No objections from the Pax, the Flags, or the Rock, so a one mile lap at a 9:30 pace it was.

    YHC didn’t want to leave the rock alone too long, so upon returning from the one lap, a once more of each circuit was completed, making a total of three each.

    Six minutes left, just enough time for Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    LBC’s IC x 20
    Penguins IC x 20
    Crunchy Frog IC x 20

    Return the rock to its friends…..

    COT with the Flags

    Count off, Name-O-Rama, Announcements and a Prayer, Not sure if any actual words came out. YHC may have been picked up by the Jefferson Parish police for being a whack job if he took it too far…..
    YHC did say a prayer for Triple Shifts neck pain……

    NMM

    I guess YHC answered that question from another Pax after all……

    SYITG