F3 New Orleans

Tag: FracSac

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • The leadership principle of Humility

    HUMILITY
    hu·mil·i·ty
    /(h)yo͞oˈmilədē/

    Definition –  Not thinking less of yourself but thinking of yourself less

     

    When I saw the slot still open for the Q at the foundry on Tuesday, I had to sign up.  Especially since I told Walleye that I would bring the flag.  It might surprise you that this was my VQ at the Foundry so I had to make it good.  I was looking for inspiration while causing some perspiration and Mathlete suggested that I check out www.pushjerk.com.  A quick perusal of the website brought the pain this midday morning.

     

    WARMUP

    30 SSH x IC, 20 Hillbilly x IC, 15 Windmills and 10 arm circles (front and back).

     

    THE THANG

    A) 3 rounds / 3 minutes each round / 45 second rest

    7 SSH, 7 Mountain Climbers and 7 Jump Squats – AMRAP in the 3 minutes

    The goal was to at least get 6 rounds in the 3-minute time limit.  Mahatma Ice and Cowbell left the Q and the PAX in the dust!  Well done!

    Cool down with a quick 400 mosey to catch our breath.

    B) Next up was the Genuflect / Lt. Dan.  Instead of a 1 squat to 2 lunge ratio, we got down on our knees and got back up and coupled it with the lunge sequence.  Genuflect up to 7 and bear crawl back.

    C) Jack Webb

     

    MARY

    30 x IC Flutter Kick, 20 x IC LBC and 15 x IC Dying Cockroach.

    3 minutes of ‘Get on Up’ and 2 minutes of the Dying Worm (my core is still sore).

     

    CIRCLE OF TRUST

    For my inspiration, I told the story of Booker T. Washington and his character of humility.  Being leaders we are called to leave any pretense at the door and look to serve others.  Check out the story below.

    http://www.midnightangel308.com/real_lesson_in_humility_a.htm

    Countoff, Namerama and Prayers for Fracsac’s aunt dealing with cancer, Tool’s son Brady and all the special needs families and my employee who was diagnosed with moderate to severe Emphysema and can no longer work.  Thank you for the honor of leading!

     

     

  • I know, lets Run!

    Late Monday night, Tool calls out for a 610 stomp Q.  I know I’ll be out for a run – 2nd to last run before the big day, and still trying to stay ahead of at least 1 of the NS fools in the Run Ranger Run challenge (those guys NEVER stop running!).  So sign me up for the Q.  I wonder what we should do?

    I know, lets Run!

    Weather: gorgeous, cool Tuesday morning.

    PAX: 4 PAX materialize in the gloom, enjoy some good pre-Thank chatter.  That’s a bright green light, Parish.  Seizures???  Then we’re off.  Just running.  45 minutes out and back.  Meet back at the VSF.  Enjoyed a great run, lots of good F2.  Learned a bunch about my fellow PAX – thanks, guys.  I enjoyed the run!

    4.5 Miles covered, return to home plate.  Circle up for prayers (illness, especially FracSac’s aunt), and Brady and Tool’s family.

    Finish up, as I always do, with St. Ignatius Prayer for Generosity.  I struggle at times to remember to live my life as a life of service.  This prayer is one that helps me retain my focus, and remember how I am called to act.

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • QuadraOkwata

    When it’s cold out, the wind from Okwata makes it colder. When it’s humid with no wind, it’s just really humid. The Pax was treated with a light breeze that kept the temperature quite remarkable, while keeping the fog at bay. YHC arrived a few minutes early to plant the shovel flags, one for our Country and one for our Nation! Before long, 3 other Pax arrived, so it was time to give the disclaimer…..and then….

    Mosey to the mardi gras fountain, take a quick lap around it, then circle up on the grass in front for:

    SSH IC x 31
    Imperial SW IC x 10
    Abe Vigodas IC x 10
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Mosey to the fountain for an Okwata favorite, especially given the return of Surge!

    Double Shots with Jack Webb at the Barre!

    1 merkin with 2 air presses (aka double shot) in the peoples chair against the railing at the fointain.
    2 merkins with 4 air presses in peoples chair
    3 merkins with 6 air presses….
    You get the idea….
    10 merkins with 20 air presses…..

    Mosey to the House of Pain for Stations:

    Station 1: Squats AMRAP
    Station 2: Dips AMRAP
    Station 3: Pull Ups AMRAP
    Station 4: Bear crawl up levee, do 5 burpees and run back to HOP (Timer)

    Mosey to Canal for a modified Dora, so partner up:
    100 burpees
    100 LBT’s
    100 Jump Sqauts

    Pax 1: Does exercise
    Pax 2: Run lap
    Flap Jack until exercises complete

    This turned into 25 burpees for each pax twice (getting to 50 each) to make it the 100, and a few more laps to each get to the LBT’s and Jump Squats. Good thing we had the best of F3 nation present to keep it from going south! The laps took a bit longer than expected. YHC should have remembered how awful it was from the last indian run!

    Mosey back to flags for some Mary

    Flutter Kicks IC x 20
    Tin Snips IC x 20
    Dying Cockroach IC x 20
    Hello Dolly IC x 20

    0615, so time for the COT

    Countoff, name-o-rama, announcements, intentions and closed with a prayer.

    NMM
    YHC got lucky today with the Q on the fly. The modified Dora could have been bad, but lucky for YHC the pax kept it on track. Lesson Learned? Probably nothing…..
    T-Claps for all the prayers and thoughts in regard to Mahatma’s grandson, which is Disclaimers son. He’s out of the hospital and doing well!

    Thanks for posting with me today!

  • Going The Distance, Trying For Speed

    Four of F3’s finest made their way to The Stomp for the usual Tuesday running fix.  Pleasant 60-something degree temp and crisp air set the stage for a good moseying conditions so we all agreed we’d go for distance this am.  We were also hoping to inch our way out of last place in the RRR throwdown this month since we’d rather not get beat by those inferior guys from abroad.  The Q slot was empty so a round of eenie meenie miney mo decided who would officialy take the lead and it somehow landed on YHC.  The route was the typical course along the bayou, out and back in 45 min.  We came out the gate with a brisk pace, soon to be throttled down after realizing we still had a ways to go.  T-claps to Hawg for pushing through with a solid run on the heels of a 7+ hour, 31 mile race on Saturday that would have the average Joe still laid up recovering.  Some good F2 was had along the run that included solving a few of the world’s problems.  The PAX covered 4.5+/- miles and conveniently made it back with no time for burpees.

    Great way to start the day.

    Tool

  • Perfect Weather at Okwata

    YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
    As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…

    The Thang

    Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:

    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Abe Vigodas IC x 10

    Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!

    1 Merkin, 2 air presses in peoples chair
    2 merkins, 4 air presses in peoples chair
    you get the idea…
    10 merkins, 20 air presses in peoples chair

    Mosey to the HOP (House Of Pain)

    4 Pax, 4 Stations!

    Station 1 – Squats AMRAP
    Station 2 – Step Ups AMRAP
    Station 3 – Pull Ups AMRAP
    Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
    Rinse and Repeat!

    YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:

    Dirty Mac Deuce…..Okwata Style!

    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 (That sucked…)

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

    Indian Run (Still sucked, probably even a little worse..)

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

    Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)

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

    Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!

    Mosey back to the Shovel Flags (that’s right, plural) for the COT

    Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.

    NMM

    YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.

    Thanks for posting with me this morning, and for pushing me!

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • On the Fly at The Mothership

    Reluctant Yankee was scheduled to Q for the Mothership, but the Baton Rouge Launch was calling for him like a Hyena mother calls for her pups in the middle of the night. Since YHC had some commitments with the M this day, it made sense to take the Q and let our Regional Nantan show his F3 physique to all the new Baton Rouge men, a sign of what F3 will do for you.
    YHC was preparing the beatdown the night before, then a bottle of wine came calling, similar to some of the calls made by referees against the Saints in a playoff game. There was just too much to consider….would it be raining….would it be muddy….does any of that really matter…..?
    With the list sabotaged, it would have to be on the Fly!
    After a brief disclaimer, and some mumblechatter from Rudy about being one of the worst he’s ever heard, it was off to the peristyle for a warmup. Rudy went the other way, running his 20 miles this day in preparation for his marathon in March. That’s some serious commitment! T-Claps to Rudy!

    Warmup
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    Mosey to the NOMA Fountain
    Box Jumps x 10 OYO (No Bongo today, so all good)
    Derkins IC x 10 (4 count)
    LL Step Ups IC x 10
    RL Step Ups IC x 10

    Short mosey to the line of trees for a modified Dora (Thanks to Tool for the inspiration at the Uptowner beat down)
    Partner Up
    Pax 1 Bear crawls from tree 1 to tree 2, then backward bear crawl from tree 2 to tree 1.
    Pax 2 does Burpees
    Flapjack
    Continue until 100 Burpees cumulative is complete.

    Short mosey to the bike path on the other side of NOMA for the Bataan Death March
    Indian Run on bike path, with last pax dropping for 5 burpees, then sprint to front of the line. YHC was the last Pax to drop for Burpees, and the Pax conspired to speed up the mosey to bring a little extra pain to yours truly. Well played……

    Shorty mosey back to the row of trees for a modified Burpee merkin fest
    First tree
    5 regular burpees
    Bear Crawl to second tree
    5 double merkin burpees
    Lunge walk to third tree
    5 triple merkin burpees
    Bear Crawl to fourth tree
    5 quadruple merkin burpees
    Lunge walk to fifth tree (you guessed it)
    5 quintuple merkin burpees
    Sprint back to first tree

    Mumble chatter was flowing about burpees, so more burpees shall be served up!

    Short Mosey to the NOMA Fountain
    Partner Up
    Pax 1 run up steps, do 5 burpees, run back to fountain
    Pax 2 Dips AMRAP at the fountain
    Flapjack until 5 full evolutions are complete, or 25 burpees to each pax

    Short mosey to green space near the tracks for some Mary
    Flutter Kicks IC x 20 (YHC commented to keep your head off the ground, which induced much mumble chatter for all of Mary)
    Tin Snip IC x 20
    Hello Dolly IC x 20
    LBC IC x 20
    Freddie Mercury IC x 20
    Putins IC x 10

    Mosey back to VSF. Upon arrival YHC found one minute remaining, so mosey to the Great Lawn for 10 Burpees OYO.
    Mosey back to VSF.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    NMM
    T-Claps to the several Pax that found their way to Baton Rouge today to help spread F3, which is a gift that is difficult to describe in words. We come together from all walks of life, where we share a common goal, which is to become better men and to become stronger leaders, among other things. I’m honored to be a part of F3. The coffeteria after the beat down is always great, and is never dull!
    The Pax each did roughly 115 burpees today, with a lot of other exercises. Well done, men!

    SYITG!