F3 New Orleans

Author: Amnesty

  • Puddles’s Kotter

    Five of F3 Nola’s finest met at the SF eager to improve. This was Puddles kotter after posting last year. He was asking for his buddy, Rudy. We explained he was out of town and would join us again soon. We stepped off for a nice easy four mile run. There was conversation and F2 for the whole run. On the way to and from the 2 mile turn around, Bienville St., Puddles hit every puddle along the way. It was a lovely morning for a run…with Puddles… After arriving at the SF, we “Sealed the Deal” with the traditional 10 burpees.

    Countoff, namerama, announcements, shoutouts, prayer and we’re out….

  • Post-Turkey Spartacus

    Eight men gathered around the virtual shovel flag eager to grow and get better. As YHC walked up there was discussion of the missing/stolen shovel flag from the Turkey Day Race. YHC had been notified it was in fact picked up by an F3 member and will be delivered at Okwata.

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 20 IC
    WAIT, is that Marlin just back from an Artic adventure….no…it’s just Marlin prepared for a blizzard…welcome brother!
    -Mt Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Split Jumps
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    There’s just enough time to send the rocks home and head to the flag. Still waiting for that blizzard Marlin was warning us about… 😉

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

  • Rock n Roll

    Another beautiful Monday morning for beat down. Ten men showed up to grow and get stronger, including 1 FNG.
    The Warmup COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    …grab your rock….oh wait, now we have 11.

    First Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 20 IC
    -Rows x 20 IC
    -Squats x 20 IC

    Second Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Boss Keene wants his rock pile moved…let’s move the rock pile…the pack moved the rock pile four times. They worked hard and deserved a break. Have a seat, in the people’s chair with your rock. After a minute, take a break and shake it out. Let’s do it again, this time with 10 shoulder presses IC and 10 curls IC. Break time’s over…

    Third Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Send your little friend home, back to the rock pile. Now let’s find some grass for a lil Mary.
    -LBC x 40 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -Putin Twists x 20 IC

    Mosey to the SF. Countoff, namerama, a lot of detailed announcements, prayer and we’re out…

  • Foundry Timer

    YHC walked up to the Virtual SF, and was shocked and surprised for it was a huge Welcome Back Kotter for Griswold. Good to see you brother. After the Disclaimer, six men stepped off ready to grow…

    We headed to the “Baby Foundry” (BF) and had a quick warm-up:
    -SSH x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    Glad you could join us JV, and yep, it’s not Thursday and we’re not at Okwata…as always, good to see you.

    COP: at the BF, five stations, a timer on my cell for 10 sets, 1 min workout, 15 sec rest…go…
    -squats
    -pull-ups
    -box jumps
    -dips
    -burpee play
    One Cycle consisted of two rounds through. Time to take a well deserved rest. Circle up and on your six for flutter kicks x 50 IC. Then bridge…keep your hips up for a good stretch; 2 min.

    Rinse and Repeat at the BF, five stations, 2 more rounds for 10 sets, 1 min workout, 15 sec rest each station.

    Let’s mosey to the VSF. Countoff, namerama, announcements, shoutouts, and a prayer.

    REMINDER: After Saturday’s workout, a 10 mile ruck. The Iron will be sharp and glistening…

  • It’s Not Heavy, It’s My….

    …..my 50 pound sandbag…

    Four men dedicated to training for and successfully completing the upcoming GoRuck gathered around the S/F, ready to Ruck and Roll. After extensive research of training and preparing for a GoRuck, one of the many reoccurring themes is the old pass around the 50lb sandbag while rucking…se we did. We stepped off and proceeded through the park, around the museum and up the bayou to the turnaround point, the Orleans Ave bridge. Each member averaged carrying the sandbag about 5 min before passing it off. This was truly an enlightening experience…and humbling as well.

    At the S/F: countoff, namerama, announcements, shoutouts, prayer. What a great way to start the day!

    REMEMBER: Rock Out With Your Ruck Out!!!

  • Ruck the Foundry

    We stepped off with seven and finished with eight. Wait! Who is this we see but Out For Justice. After convincing us he knew it wasn’t Saturday, we stepped off. DISCLAIMER and let’s mosey. Pax with rucks head straight to Foundry, those without run to Carrolton and then the Lil Foundry. Heard that Bubba???…the Lil Foundry….

    We had six stations with the Flutter Kicks as the timer. Keep your rucks on if you can…except the Flutter Kicks.
    Sta. 1. Flutter Kicks x 50 IC
    Sta. 2. Merkins
    Sta. 3. Squats
    Sta. 4. Pull-ups
    Sta. 5. Step ups with a ruck; box jumps without
    Sta. 6. Dips

    In the middle of our second circuit, Da Parrish showed up. Was he looking for us??? Was he on a run and stumbled upon our workout??? Who knows???!!! After two circuits it was “Play Time”…yep, Burpee Play. Drop your rucks if you have em, 15 burpees OYO. Feeling so, light…

    Time for playing is over, Round 3. Halfway through round 3 we ran out of time, but not desire… Non-ruckers run around the museum and back to the flags…ruckers take us home…

    Countoff, namerama, announcements, shoutouts, Ball of Man! See you in the Gloom!

  • The Spartacus Thriller

    As some of us continue our training for the GoRuck, the rest get to train along with us. Six of us followed the normal protocol while Rudy modified and ran the whole time as he is training for a Half Marathon.

    Warm-up COP:
    -SSH x 20 IC
    -IW x 20 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 20 IC (10 ea. way)

    Grab a rock and mosey to the picnic benches under the shelter. It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Alternating Step-ups w/rock or ruck
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    There’s just enough time to send the rocks home and head to the flag. T-Claps to Heisenberg for joining YHC in wearing the rucks during the workout.

    Jingle Vader showed with only one glove; Michael Jackson….”The Thriller”…

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?

  • Spartacus 2/3s

    Seven men arrived at the Virtual Shovel-Flag (VSF) because of the seven SFs that exist in F3 Nola, they remain forgotten at home. Apparently everyone who Q’s needs to have their own SF and bring it with them……..WHERE ARE ALL THE SHOVEL-FLAGS?????

    DISCLAIMER…let’s mosey.

    Warm-up COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir) IC
    J-Lo’s (fka Pickle Pounders) x 20 IC

    Grab your rock and make it not too heavy…not too light….just right. Mosey to the shelter with picnic tables.

    The SPARTACUS (one minute of work, 15 secs of rest between exercises):
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Split Jumps
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press

    Two Minute Break and Rinse and Repeat. After two hard and exhausting circuits, time has run out. Let’s put the rocks to bed and grow in our accomplishments…

    Countoff, namerama, announcements, shoutouts and Ball of Man for the prayer. See you at the Stomp tomorrow.

  • Foundry x 4 Rounds

    I haven’t seen any S/F’s in a while. We need an inventory of who/where the S/F’s are? Sound Off!

    The Q, YHC, ran up to the Virtual S/F (VSF) just in time to make the DISCLAIMER and six of us stepped off.
    In the ball field, cuz of the cut grass, we circled up for our Warm-up COP…glad you could join us Mr. Awesome.

    ONE ROUND:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Let’s mosey to the Baby Foundry for a round of Pain. Two PAX at each station, except the Q:
    -Pull-ups x 10 or AMRAP
    -Box jumps on bench x 10
    -Dips x 10
    -Arm hang knee ups on Monkey Bars x 10
    Mosey to nearby benches:
    -Side Step-ups x 10 right leg
    -Merkins x 10
    -Side Step-ups x 10 left leg
    THAT WAS THE FIRST ROUND. RINSE AND REPEAT X 3 (that’s a total of four rounds for you Common Core Math guys).

    Mosey to the median across from the VSF and let’s do some Mary:
    -LBC x 30 IC
    -Hello Dolly’s x 20 IC
    -Flutter Kicks x 20 IC
    -Heal Touches (Penguins) x 20 IC

    Countoff, namerama (named FNG: Dancing Queen), announcements, shoutouts and a prayer. We prayed for Cable Guy and his family whose wife passed recently.