F3 New Orleans

Author: Milkman

  • Whatever happened on September 23?

    Looking for inspiration while planning for the Mothership, YHC scoured the interweb for some interesting events that occurred on September 23.  I soon came across three events that were suitable themes for a beatdown: Bruce Springsteen’s birthday (1949); the organization of the first baseball team, the New York Knickerbockers (1845); and the defeat of HMS Serepis by the Bon Homme Richard (1779).

    YHC was joined by a complement of 21 men strong, and after a quick disclaimer, mosey to the Great Lawn to celebrate the Boss’s birthday.

    IC x 10:

    • Bird dog
    • Oblique crunches (5 each side)
    • Seal jacks
    • Sphinx mercans

    (see what I di there?) And, some lyrical trivia:

    “Windows are for cheaters/Chimneys for the poor/Closets are for hangers/Winners use the door,” from Rosalita, so

    • Rosalitas x 10

    “Mama always told me not to look into the sights of the sun/Oh but Mama/That’s where the fun is,” from Blinded by the Light, so

    • Sun Gods x 10

    “Have you ever seen a one-legged man trying to dance his way free/If you’ve ever seen that one-legged man/Then you’ve seen me,” from The Wrestler; a one-legged man trying to dance can only mean

    • Daft Punk x 8

    for a total of 68 – Happy Birthday to the Boss! But one more quote,

    “In the day we sweat it out in the streets of a runaway American dream/At night we ride through mansions of glory in suicide machines,” from Born to Run, so mosey to the ball field next to the stadium, where we celebrated the NY Knickerbockers with:

    Field of Dreams

    • Home Plate: 8 Count Body Builders x 10 (timer); Carioca facing infield to 1st base
    • 1st Base: Mercans AMRAP; lateral shuffle facing infield to 2nd base
    • 2nd Base: LBCs AMRAP; lateral shuffle facing outfield to 3rd base
    • 3rd Base: Squats AMRAP; Carioca back to infield to home

    Mosey back to the Great Lawn to commemorate the Bon Homme Richard’s victory; to paraphrase the immortal words of John Paul Jones, “We have not yet begun to exercise:”

    Attack and Defend

    • Run 10 yards, Diamond Mercans x 10, backpedal to start
    • Run 40 yards, LBCs x 40, backpedal to start
    • Run 80 yards, Freddie Mercuries x 80, backpedal to start
    • Run 100 yards, SSH x 100

    Plank and wait for all to finish, then circle up for Mary (all IC):

    • American Hammer x 20
    • Hello Dolly x 15
    • Flutter Kicks x 15
    • Windshield Wiper x 10
    • Dying Cockroach x 15
    • Gas Pump x 15
    • Monkey Crunch x 20

    Mosey back to the Flag, where there was mumble chatter about time left, so

    • 10 Burpees OYO

    Count off, name-o-rama, and BOM for a prayer.

    Thanks for letting me lead.

     

  • The Morning After

    YHC arrived at the AO early, energized after the rousing performance by U2 the night before, and eager to discuss the show with the many other F3 men that attended.  YHC was joined by 3 PAX, but as 0530 approached, it appeared that the concert-goers chose to fartsack, so on with the show.

    0530 – Disclaimer, grab a rock and head out onto the field.

    10 SSH for a quick warm up.

    Since it was his 53rd birthday, YHC had an ambitious plan for a Deck of Death +1.

    • Spades = American Hammer; Hearts = Merkins; Clubs = Jump Squats; Diamonds = Kettlebell Swing w/Rock
    • Number of reps according to face value of card dealt (2-10; Jacks=11; Queens=12; Kings=13; Aces=14; and 1 Joker=15), except,

    Wild Cards (for variety):

    • DeucesMini Dirty Mac Deuce (2 each of Pullover to Press/LBC/Forward Lunge (Spades); Curl to Press/Heavy Freddies/Rear Lunge with Twist (Hearts); Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out (Clubs); Deadlift to Upright Row/Reverse Crunches/Low Slow Squat (Diamonds))
    • Jacks: Spades=Plank Jacks; Hearts=Seal Jacks; Clubs=Smurf Jacks; Diamonds=Star Jacks
    • Joker=8-Count Body Builders

    As I said, the plan was ambitious (maybe too ambitious), and numerous 10 and 20 counts were necessary as more cards were dealt. Nevertheless, we completed 44 of 53 cards in the time allotted.

    Total work done:

    • 86 American Hammers
    • 84 Merkins
    • 77 Squat Jumps
    • 77 Kettlebell Swings
    • 15 8-Count Body Builders
    • 11 Plank Jacks
    • 11 Seal Jacks
    • 2 Pullover to Press/LBC/Forward Lunge
    • 2 Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out
    • 2 Deadlift to Upright Row/Reverse Crunches/Low Slow Squat

    Count off; name-o-rama; and BOM for a prayer.

    All said and done, it was a Beautiful Day.  T-Claps to the PAX for indulging me.  Thanks for letting me lead.

     

  • Palms over Okwata

    The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom.  Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east?  Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.

    COP # 1: Warmup (all x 20 IC)

    • SSHs
    • Abe Vigodas
    • Bird Dogs
    • Peter Parkers
    • Plank Jacks
    • IWs
    • Sun Gods (10 each way)

    Quick mosey . . . 10 yards to the first palm tree.

    COP #2 (well, not really a circle): King of Hearts

    • 10 planters, so 10 Irkins on the first planter, then sprint to the end and backpedal to the second planter, 9 Irkins, sprint, backpedal, and so on. Plank and wait at the end.

    A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.

    • 8 planters, so 8 dips on the first planter, Carioca to the end on the street side and back on the lake side (to avoid collisions), always facing Okwata, 7 dips on the second planter, Carioca, and so on.

    Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.

    • 3 planters, so 6 Derkins, lateral shuffle to the end and back, 3 Derkins on the second planter, shuffle, and 1 Derkin on the last planter

    Still some time left, so mosey across the street to Canal.

    COP #3 (again, not really a circle): 4 Corners

    YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:

    • Sprint up the levee to the second corner for Iron Mikes (split jumps) x 10 IC
    • Crossover run to the third corner for Squat Jumps x 10 IC
    • Sprint down the levee to the fourth corner for Hillbillies x 10 IC
    • Crossover run back to the first corner for Low Slow Squats x 10 IC (during which YHC remembered what he meant by “horizontal squats” – another day)

    Mosey back to the Flag for some Mary (all x 10 IC):

    • American Hammers
    • Hello Dollys
    • Rosalitas
    • Flutter Kicks
    • Lance Armstrongs (both sides)

    Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.

    Thanks for giving me the opportunity to lead.

     

  • 610 bbQ

    Six men gathered in the gloom this a.m. to head out on the 610 Stomp.  Taking a cue from Shorty’s beatdown last week, YHC decided to try something different, so disclaimer, then

    • Indian Run to the festival grounds track

    Two minutes to stretch out, then

    • Catch Me If you Can
      • Match up slower runners with the rabbits in teams of 2
      • Pax 1 runs backwards
      • Pax 2 does 20 Squat Jumps for interval, then runs to catch Pax 1
      • Flapjack
      • Alternate Squat Jumps with Merkins (deconstructed Burpees)

    Feeling strong from yesterday’s VQ, YHC planned for 1 1/2 laps (1.5 mi), but then reality set in;

    1/2 lap and the Q was smoked, like a barbecued pig on a spit.

    Improvise, adapt, and overcome for Plan B, a quick circuit at the Foundry:

    • 3 stations – Pull-Ups, LBCs, and Zig-Zag Hops (yes, it’s an exercise, check the Exicon)
      • 2 rounds with Pull-Ups as the timer

    Then

    • Indian Run to the back side of the track
    • 1 1/2 laps, sprint the straightaways and mosey the turns
    • Mosey back to the flag

    A couple of minutes for Mary:

    • 20 Flutter Kicks
    • 10 Hello Dollies

    Coincidentally, Hawgcycle comes running up just in time from his own 3.5 mi mosey (after a late start), and we’re joined by Tripleshift and Woz from the Coastie

    With a minute left,

    • 10 Burpees (because it’s F3)

    COT for count off, name-o-rama, and prayer by Tool.

    T-Claps to the Coastie crew for making the COT.

    Thanks for giving me the opportunity to lead.

     

  • VQ at Rock City

    Walking up the street towards the AO, YHC saw a mere four men in the gloom, and thought, “Cool, pretty easy for my VQ.”  But appearances can be deceiving.  The pax quickly multiplied, and by the time the disclaimer was given and we started to mosey towards the rock pile, YHC was leading a group of 16 strong (including a couple of Johnny-come-latelys).

    At the rocks, COP for a quick warm-up:

    •  SSHs
    • Abe Vigodas
    • Bird Dogs
    • Parker Peters
    • Plank Jacks
    • IWs

    (all x 15)

    • Sun Gods (10 fwd, 10 back)

    Then, select a rock for . . .

    The Thang

    Rockercise with complex movements (20 each):

    • Squat to Bent Over Row
    • Pullover to Bench Press with Glute Bridge
    • Elf on the Shelf (10 left, 10 right)
    • Curl to Overhead Press
    • Deadlift to Upright Row
    • Reverse Lunge with Twist (alternating sides)
    • Lateral Lunge with Press Out (alternating sides)
    • Matrix

    Mosey to the water fountain, and then . . .

    The Thang pt II

    Rockacides

    Teams of two

    •  Man 1: Diamond Merkins
    • Man 2: 25 yd run with rock, Cusak style; Flapjack
    • Man 1: Freddie Mercury
    • Man 2: 50 yd run with rock, Cusak style; Flapjack
    • Man 1: Penguins
    • Man 2: 100 yd run with rock, Cusak style; Flapjack

    Time to drop the rocks off and mosey back to the flag,

    where there are a few minutes left for:

    • American Hammers x 20

    A great way to close out!

    COT

    Count off, name-o-rama, and prayer.

    A very strong group for my VQ. Thanks for giving me the opportunity to lead!