F3 New Orleans

Tag: Lafitte’s Plunge

  • Lafitte’s Plunge #21 – The Giant’s Ladder

    #Nodoubt, No doubt he loved his kids, no doubt he loved his wife, no doubt he loved the Lord, Cheech left no doubt.

    #Husband #Father #Son #Leader #Sleevless

    #RIPCheech #CheechStrong

    http://www.thestate.com/news/local/article157537034.html

    Today’s Plunge was dedicated to F3 Lexington member John Flanagan, 38, Cheech.  Cheech was running in the gloom and was struck by a vehicle.  He was taken to Palmetto Health Richland Hospital.  Cheech was wearing a reflective vest and headlamp.  The vehicle was traveling through a green light when it struck Cheech.   Sometimes we can do everything right and the unfortunate still happens.   His will, will be done; trust in the Lord.

    The Thang – Giant’s Ladder

    • 100 swim; :30 rest
    • 200 swim; :45 rest
    • 300 swim; 1 min rest
    • 400 swim; 1 min rest
    • 500 swim

    Thank you for the opportunity to lead,

    Da Parish

  • Lafitte’s Plunge #18 – Don’t Get Wet in the Rain

    *tip tap *tip tap

    The rain beat intermittently on my roof this morning.  Only having put the baby down 4 hours and 10 minutes prior, YHC knew the gloom would be extra gloomy.  Good thing I was going swimming and not working out in the rain.  *snooze

    5:10 am – GET UP!!! GET UP!!! GET UP!!!

    5:20 am – In the car, “Siri, text F3”

    5:38 am – Take The Plunge (Amnesty had already completed most of the 200 yd w/u)

    The Thang (distance 950 yds)

    • 200 yd w/u
    • Pace work:  25 yd Sprint, :30 rest, 50yd fast,  :20 rest, 100 yd swim, :10 rest, 25 yd Sprint.    Rinse & Reverse: :30 rest, 100yd swim, :20 rest, 50yd fast, :10 rest, 25yd Sprint
    • 11’s (I don’t know why, but I always come back to 11’s) Merkins/WWII Sit Ups

    Running Club at The Basin tonight at 6:30, M’s & Shorties are welcome – https://www.facebook.com/groups/930543780411154/?ref=bookmarks

    Thank you for the opportunity to Lead,

    Da Parish

  • Lafitte’s Plunge #17

    Two men arrived to the aquatic gloom in search of self-improvement.  Full moon looks great and the sunrise will be nice.   Let’s go outside.   Quick disclaimer and get to work

    The Thang

    • 200 yd warm up
    • 11’s featuring Verkins(1), swim 25, Reverse Crunch (10)
    • Rinse & Repeat – 11’s featuring Verkins (10), swim 25, Reverse Crunch (1)

    Announcements: Lakeview Running Club at the Basin;  BFF ride Sunday May 21.

    Intentions:  Mama’s

    Thank you for the opportunity to lead,

    Da Parish

  • Lafitte’s Plunge #13

    YHC was up and and atom and on his way to the pool gloom.  A text can through from the QIC, “fartsacking” to which YHC replied, “No worries fam; I got you!”  Disclaimer…

    The Thang:

    Purpose: Build strength with a pulling set (paddles are optional).

    100 swim/100 non-free/100 kick warm-up
    4×150 pull with 20 sec rest (50 easy/50 moderate/50 strong)
    4×100 pull with 10 sec rest (descend time 1–4)

    Announcements:

    Lakeview Running Club every Thursday at the Basin for 6:30. Family & Friends are welcomed

    Beth’s Friend’s Fondeaux – https://bethsfriendsfondeaux.racedirector.com/  Beth’s Friends Fondeaux is a fundraising event in New Orleans. It features a bike ride through scenic and historic parts of the city, including over the Mighty Mississippi. There is also a party at the start/finish (more…)

  • Lafitte’s Plunge #12

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer!

  • Lafitte’s Plunge #11 with 11’s

    Some PAX have never taken the opportunity to take Lafitte’s Plunge. The concept of swimming is mundane and boning…back & forth, back & forth, back & forth. The truth of the matter is, the PAX is right.   Let’s see if we can switch it up.   Disclaimer…

    The Thang

    • 200m W/U
    • 11’s! – 1 Jump Squat in the shallow end; Freestyle 50m; 10 Verkins in the deep end

    I cannot speak for the entire PAX, but YHC completed the final set as the clock struck 6:15.

    Count off, Namorama, Announcements, Intentions, Prayer – Remember the reason for the Easter weekend.

    Thank you for the opportunity to lead; all are welcome at the Plunge

    Da Parish

     

  • Lafitte’s Plunge #9

    Five men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! …and Jingle Vader in a Speedo…something you can’t un-see!

  • Lafitte’s Plunge #9, Oh Marie

    In pursuit of self betterment, 3 PAX arrived at 5:25 to the UNO Aquatic Center to make the downPAINment towards improvement.   Upon entering the facility, a note was discovered on the door.  The note read that the outdoor pool was close for maintenance.   YHC had to do a very quick adjustment to the work out when we noticed the inside pool was lengthened to 50m.   Don’t jump in just yet!  The disclaimer was given.

    In honor of YHC’s 3 week old Shorty Girl, Marie Claire; the PAX will hold a plank for the duration of “Oh Marie” by Louis Prima (who I learned today played King Louie in the original Jungle Book animated movie).   Now hop in the pool!

    The Thang

    • 500m Warm/Up with a 200m no stopping minimum
    • 200m Freestyle with Fins (feel the speed)
    • Verkin Ladder – 50m Freestyle at a pace faster than a warm/up and slower than a sprint (race pace)followed by a Verkin in the deep end. Recover 50m and repeat until 10 Verkins are completed.

    From what YHC could tell, no one completed the Verkin Ladder, but there’s always next time.   Count off, Name-o-rama, Prayer

    Moleskin

    Life is a movie, write your own ending – Kermit the Frog

    Da Parish

  • Lafitte’s Plunge (Water World #8)

    Five men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! Accept the challenge and work for it.

  • Lafitte’s Plunge (Water World #6)

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! Accept the challenge and work for it.