F3 New Orleans

Tag: Nomad

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.

     

  • Back To Work

    Eleven Pax gathered early Friday morning with mumblechatter rehashing the Gnarly Nutria and what coulda, shoulda, woulda been… The “world” won! What’s done is done.  Time to move forward and get stronger for next time.  What better place to do so than the center of the universe– Wolfpack Mountain!  After the disclaimer we were off at 05:30.

    The Thang:  Mosey up the avenue and back down to Touchdown Jesus(the replica, as Rudy reminded us)  for the warmup.  Forward arm circles standing on the left foot, Forward arm circles on right foot, SSH, Mtn Climber, Imp. Walker, Plank Jack, Hillbilly, Plank Walk x 20 IC.

    Mosey to WPM. Lunge the first ramp, then OYO to the 6th level with stops at the church side for 20 squats and stops at LU side for 25 LBC’s.  Plank and wait for the six.  T- Claps to Mariah for leading the early arrivals in some Mary while we gathered up the six, some of which YHC might have confused.  There’s a rumor they were lunging all the way up… Cobains.

    Once we regrouped we were faced with the last and steepest ramp.  Not a better  place in the universe for Bearpees.  Hardcore Okwatans may disagree.  Each pax was to make their way to the top via the Bearpee– a four count bear crawl followed by one burpee, increasing each rep 4:1 and finishing w a 40 count bear crawl and 10 burpees.  Pretty sure there was plenty of hate for the Q at this point.  T Claps to the pax for getting it done.  It sucked… At the top we did a little Mary– R. Twist, Real Freddie, Dying Roach x 20 IC.

    With 5 minutes to go, we hit the stairs and moseyed toward the flag.  Yankee mentioned how shocked he was that we didn’t stop at the benches for dips and it might be a Roots first.  Not wanting to disappoint, we detoured to the fountain benches near the flag for a quick 25 dips IC for the win!

    COT w shout out by YHC

    T Claps to Mariah for making all three uptown workouts this week while visiting from Charlotte.

    The Pax completed a total of 605 Burpees which YHC will donate to Cadre Danny’s million burpee challenge. T Claps

    Good Times!

    Roots

  • Birdcage Ruck #3

    Two Nola pax met up at the birdcage for another evening of Go Ruck prep. YHC initially thought Thursday evenings might bring a good crowd… You’re missing a chance at some great 2nd F if you’re not showing up. We took off at 18:10 and made our way through the park to Loyola, where we made the obligatory ascent up WPM ramps.  After quick scan of our city we descended the ramps and made our way through the Tulane campus and over to The Boot. There were many more students around than YHC expected, so we moseyed on to Maple street and stopped at Phillip’s for refreshments. From there we headed back to the park and around to the starting point. 4.95 miles were covered along w many important topics.

    Good Times!

    Roots

  • Birdcage Ruck 2– Even the frogs are doing it?

    There were just two of us taking off at 18:10 from the Birdcage. We moseyed up to the fly where we met up w RY. He bought us a refreshing beverage and hiked across the fly w us for a quarter mile, then headed back to the ballfields. We continued down the levee to Cooter Browns for a refill, then made our way down the avenue for a hike up WPM to catch the sunset. Down the stairs we went and over to the park for a brisk mosey back to the birdcage where we encountered an exceptionally healthy bullfrog. We attempted an EH, but he wouldn’t budge… At the end of the trail we had covered 5.35 miles in 1:45 and many topics. 2nd F is really great on these hikes!

    Good Times!
    Roots

  • Birdcage Ruck

    Three NOLA pax made it to the Birdcage by 18:00 to peel off for the inaugural uptown ruck workout. We took off across magazine street and headed for the fly. We encountered a stopped train and considered going under, but YHC opted for the safest route and we rucked on through the rocks until we hit the end of the train. We jumped on the levee and made our way to Cooter Browns, where we were just in time for a happy hour pitcher of Nola blonde to replenish our lost calories. After our pit stop, we made our way back to St. Charles toward the park. YHC called for some sudden change and we rucked up WPM via the ramps. After our ascent we took the stairs down and made our way back through the park to the starting point. Covered just over 5 miles in 1:40.

    Moleskin: YHC’s new pack worked great. Enjoyed the 2nd F with these guys. Looking forward to more time on the road.

    Good Times!
    Roots

  • Almost Famous…

    Pre-Thang: Unbeknownst to the pax that showed up 19 strong, YHC got the word Thursday evening that our roving reporter would not be posting with us in the gloom, so the spectacular beat down planned was put on the shelf and we did this instead…

    The Thang: Mosey over and around to the Tulane lawn for a short warm up cop: SSH, Mtn. Climbers, Plank Jacks x 25 IC. Mosey to the Loyola corner: 10 Burpees at the bottom, 20 LBC’s at the top, 30 Squats on the side. Plank at the bottom and repeat. Mosey to the Danna Center quad benches for a decline plank to wait for the six. On to the Mtn.

    Run OYO to the top w/ stops on the church side for Merkins at each level. 10, 15, 20, 25, 30, 35 and plank for the six. This was where we saw World Peas in the middle of a solo workout. He joined us for the remainder to make us 20 strong.

    Mary at the top: Russian Twist, Hello Dolly, Dying Cockroach, Real Freddie, Flutter Kick x 25 and LBC x 52. Stairs to the bottom and a slow mosey to the benches at the flag area.

    Dips x 25, RLSU x 15, Derkins x 10, LLSU x 15. and CUT!

    COT w/ Shout out by YHC.

    T-Claps to the PAX for banging out a total of 155 Merkins along the way. Sorry it wasn’t recorded for posterity.
    T-Claps to Shorty and Cowbell for knocking out 300!

    Good Times!
    Roots

  • Twice the Fun

    Pre Thang: Eleven Pax showed up eager for the mountain, so after a quick disclaimer YHC obliged.

    The Thang: Short mosey across the avenue and straight to WPM with a brief stop at the bike rack for 50 SSH IC, then over to the base of the first ramp. On the way up–BLIMPS with the usual exercises at each level on the church side. Burpees x 5, Lunges x 10, Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25 and Squats x 30 at the top. Plank and wait for the six.

    Circle up for Mary: R. Twist x 25, LBC x 50, Hello Dolly x 25 all in cadence. Recover to your feet. Arm Circles standing on your left foot x 20 IC. Arm Circles standing on your right foot x 20 IC.

    BLIMPS again for the descent–modified w/ a stop on the university side for 25 LBC’s at each level, inspired by RY on the way up. T-Claps! Plank and wait at the bike rack.

    Mosey over to one of YHC’s favorite areas. The benches… Derkins x 15, LLSU x 20, Irkens x 15, RLSU x 20, Dips x 25 all in cadence.

    Mosey back to the flag for a four minute plank-o-rama.

    COT w/shout out by YHC.

    Special intentions to keep in our prayers: Saban’s dad, who is in hospice. Tinkles friend, who is recovering from a near fatal 4 wheeler accident. Reluctant Yankees mom, who is undergoing open heart surgery next week.

    T-Claps to the Pax for pushing hard on another nasty humid morning.

    Good Times!

    Roots

  • Burpin’ at the Bollards

    Pre-Thang: Nine pax showed up at the Birdcage ready to take on a muggy 60 degree NOLA winter morning. After the disclaimer we hit the road.

    The Thang: Mosey out and around the golf club house to the bandstand lawn for a warmup COP: Plank Jacks, Peter Parker, Mtn. Climber, Parker Peter, Hillbilly, SSH x 25 all IC.

    Short mosey to the bollards at oak alley. Partner up. Partner A does the designated exercise AMRAP, while partner B runs the loop down the alley, left toward St. Charles and back around on the shell road (approx. .35 miles).

    Round 1 = Burpees
    Round 2 = LBC’s
    Round 3 = Squats
    Round 4 = Merkins

    Short mosey back to warm up area for 6 Minutes of Mary: Plank Walk, R-Twist, Real Freddie, Dolly, Flutter Kicks, Dying Cockroach x 20 all IC.

    Sprint back to flag for COT w/shoutout by YHC.

    T-Claps to the pax for toughing it out on a nasty morning. Although we didn’t seem to get very far from the flag at any point, we covered 2.05 miles.

    Good Times!
    Roots

  • Three ‘cides to a Good Story

    Pre-Thang: Sixteen PAX gathered right on time for a good old summer “soul crusher”. After the disclaimer we took off at 05:30.

    The Thang: Mosey over to golf club house and around to the grass near the bandstand for warm-up COP: Plank Jacks x 25, Squats x 25, Plank Walks x 20, Low Slow Squats x 15, Mtn. Climbers x 25, all in cadence. Short mosey to festival of lights.

    Circle up for warm-up #2: Forward arm circles standing on left foot, then on right foot x 15 IC. Down to business: Burpee Suicides x 5 at each light, then back to the start. When complete, 5 more then plank and wait for the six.

    Slow mosey to the other end(track side). Warm-up #3: Rear arm circles on left foot, then on right x 15 IC. Next: Merkin Suicides x 10 at each light headed toward the bandstand. 10 at the finish then plank and wait.

    Mosey on to the track and head toward St. Charles Ave., then turn in at the shell road back to the lights. And: Squat Suicides x 15 at each light. 15 at the finish and plank. 10 quick Merkins since YHC missed a step earler. Should’ve listened to Douille!

    Quick trot to the middle of the lights for some Mary: LBC x 52 IC and Hello Dolly x 26 IC. Finish with a two minute plank.

    Back to the flag for COT w/ shout out by YHC.

    T-Claps to the PAX. Although we were never very far from the flag, we covered 2.1 miles. Nice work!

    Good Times!

    Roots

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots