F3 New Orleans

Author: Reluctant Yankee

  • A Dirrr-TAY McDeuce with a side of Tabata

    Beautiful morning – 60 degrees and cool.

    A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.

    First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20

    Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
    Squat Jumps
    Pushthroughs
    Mat Jumps

    4 min each activity.

    Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy

    Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
    Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
    Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
    Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
    Last COP:
    Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12

    No time for the Foundry after that long DIRTAY MC DEUCE.

    Long Mosey back to the flag – finished 2 minutes late — sorry.

    Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
    Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!

    Peace-
    RY

  • Almost Pimpin’ in the Birdcage

    HOLY CRAP! Is that Stroke?! Yep. Stroke who last posted back in November of 2014 showed up this AM – so welcome the F3 back Kotter!
    That is awesome! Welcome back brother – I hope you stick it out with us on Mondays.
    Now we just need to get Steel Magnolia back in the Gloom.

    A solid group of 11 posted and ready to roll at 530 AM in a gloomy – gloom. All were impressed by the 12 FNGs on the Northshore this past Saturday.
    Disclaimer was stated and then off to the races.

    We MOSEY’d to our first COP.
    SSH x 25, Arm High Merks rotating left and right, Imperial Walkers.
    Then we did Burpees x 10 as the count, in groups of 3 – pull ups, lunges, and LBCS.
    That was supposed to be PIMPS but some guy was in our way so we modified.
    Hence the title almost PIMPin’ in the park.

    Then INDIAN RUN to the Golf course entrance. Circle of Pain #2:
    Squat Jumps x 20, Cross Fit Merks OYO x 15, Peter Parkers x 20, Matt Jumps x 20
    Grab a sip and then a hard run to the fountain.

    At the Fountain we did Step Ups left leg x 20, Dips x 20, Step Ups Right leg x 20, Declined Peter Parkers x 20, Side Step Ups x 20 left leg, and Side Step Ups x 20 right leg.

    Slow mosey to track – at the track we did Jog 2 running men, then sprint 1, jog 2 and sprint 1 repeating until we hit the bridge. I counted 7 sprints. When I could get some oxygen to my brain.

    After the bridge we circled up for some Mary. For Mary we did x 20 leg lifts, x 20 Flutters,
    Then I stole Chewy’s exercise from the Northshore – we did x 20 Ys, Ts, and Ws.
    Brutal.
    We did 20 V ups, and 20 Russian Twists to finish.
    Not too much mumblechatter.

    We had a long INDIAN RUN back to the FLAG.

    At the FLAG we prayed to be better in all facets of our lives as Dads, Husbands, Brothers, and Friends/Colleagues.

  • White after Labor Day?!

    A gloomy misty Saturday morning on the Northshore. Jingle Vader and I showed up early to scope out the AO again. Mandeville is probably the most beautiful AO with its great views of the lake and the cool breezes that come with it. It might suck in January but in April it is awesome.

    As we hang out at the flag– the guys keep showing up. This is clearly going to be a strong F3 base of operations. I gave them a quick lesson about what F3 is and then the disclaimer – and then we were off! When we left the flag – we left with 16 guys in tow. Tclaps to Splash and Griswold for making the journey without letting me know. That was a fun surprise.

    A ¼ mile mosey and then we did our first circle of pain.

    SSH x 25, imperial walkers x 25, merkins x 25, peter parkers x 25 mountain climbers and LBCs x 25

    Then we mosey’d a ¼ mile for our second circle of pain.

    Here instead of a circle we lined up and did BLIMPS.

    Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30

    We did this one by running 30 yards and doing the first letter B. Then running back 30 yds for the lunges. Until we finished. Everyone did a good job pushing themselves with this exercise.

    Then we mosey’d again about ¼ mi. At this circle we lined up for some animals on parade.
    One length was about 35 yrds.

    We did (in the wrong order here): Bear Crawl, Crab Crawl, Pub Crawl – just kidding, Boo boo bear crawl (1 leg), then boo boo bear crawl – the other leg, grapevine x 2, duck walk, frog jump , partnered wheel barrow in each direction

    After that we started to mosey back to the flag. We circled up for a quick tutorial on the evil twins from the warm up.

    We did seal jacks, hillbillies, cross fit merks, parker peters and leg lifts x 10 not in cadence

    We also finished this with Superman to Boat.

    At this point I handed the Q off to Chewy. Chewy destroyed us with his 6MOM.

    Here he did right arm , left leg lift extensions, then switch left arm , right leg – we did that 25 each time.

    Then we did the Y , T, and W progression. X 25

    Then we closed with some Flutter and the Real Freddie Mercury x 25. Brutal. Luckily we ran out of time.

    At this point 7:27 we had the long hustle back to the FLAG. When I arrived at the FLAG I saw a FNG that I wasn’t 100% I saw out there pushing themselves for the workout. I ended up naming this FNG – who has yet to workout with us! Big error on my part. We made Green Mile come back to workout with us to get his nickname. So – Strings you owe us a workout. Toots make sure he is there next week.

    Feel free to give him a new nickname like workout poacher – or just poacher or something along those lines.
    It took us more than 20 minutes to name all of these FNGs. I promise the Circle will move faster after everyone has a name. A workout typically doesn’t have more than one or two FNGs. F3 Northshore is just making it rain FNGs right now.

    Tclaps to all of our EHers this week. Good job! EH = Emotional Headlock. That is what we call it when we get a guy to come out and workout with us in the GLOOM.
    Tclaps to Chewy for taking the bull by the horns and starting a weekday workout at the Trailhead on Tuesday 515AM. #growth

    Tclaps to Wayne aka Labor Day for having one of my favorite all time lines from a movie. Dukes of Hazzard – He says to Boss Hog – Don’t you know you can’t wear white after labor day? Love it!

    Tclaps to Prep H and Poop Chute for being good sports about their edgy F3 names.
    Next Saturday Amnesty and Tool will be your Qs.

    Thanks for letting me part of the first two Northshore workouts!

    Please make every effort to come to the Southshore and workout with us on Saturday May 7th in New Orleans with the founders of F3 from Charlotte NC.

    Check the website for good stuff at F3nation.com

    Start following us on Twitter for updates. @F3northshore

    See you in the Gloom

    RY

  • Crawfish Guts or Potholes in the Darkness

    Well at 445 AM I read my text that Mr Awesome had a late night and needed a late notice sub for the workout.  I’m in — sorry to the PAX for a last minute Q – I had to come up with a plan quick.

    13 PAX in the GLOOM and Cavalier came in super hot– Wicked Witch of the West style that made 14.

    Disclaimer and we were off!

    Ran to OAK ALLEY for our first Circle of Pain.

    The warmup –

    In cadence:  Side Straddle Hops x 25, Lunge Jumps x 20, Monkey Humps x 15, Flutter kicks x 20

    Line up:  Bear Crawl to the first light post.     Burpee Broad Jump to the 2nd light post  – Finish with a sprint to the track.

    Mosey’d to the Birdwatcher aka John James Audubon Statue.  The tomatoes did a fly-by checking out the fellas.

    Right leg step ups x 20, Incline Merks x 12, Left Leg Step Ups x 20, Decline Peter Parkers x 20  **Doh!  Forgot to do Dips!  I hate it when I do that.

    Ran to the Hill. Debated cool band names as we ran in the gloom. Potholes in the Darkness won.  It was total vampire weather this AM.   The scent of crawfish guts was powerful and foul.  It hurt to breathe for this 1/4 mile.   We got to the Hill and we did 10 burpees on one side and 20 Peter Parkers on the other.  X 2

    Mosey’d back to the Soccer field.  Used the Goal for Peek a Boo pull ups AMRAP –as many reps as possible.  2 lines – walking plank as the line moved closer to the soccer goal.

    After we got through the line.  We circled up for 6 MOM.

    In Cadence (IC) Parker Peters x 22, Hello Dolly x 22, Russian Twist x 22, Leg Ups x 20, Shoulder Tap Merks x 20, Iron Cross x 23

    Run back to the FLAG at your fastest pace.

    Got the FLAG for the COT.  Bogey asked to focus on being better humans to the people we love and to the people we work with!    Please forgive the hastily prepared workout.  Hopefully you got something good out it.

    Tclaps to Bogey for stepping up to lead prayer!

    Tclaps to El Wire for EH’ing a new guy – welcome Ribbit…Now I wish I would have named him – Crawfish Guts or Pothole or Potholes in the Darkness (PITD) although Ribbit is pretty good.

     

     

  • A hidden Wendy’s hamburger

    YHC showed up at 5:29 and ready to roll.  I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM.  Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).

    No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off.  No warm up – on the lawn – I just took us straight to Wolfpack Mtn.

    At Wolfpack Mtn – we had our first circle of PAIN.  A gentle warm up.

    SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?)  x 20 each leg.

    Run up the stairs – try to take 3 stairs a stride.

    At the top COP #2 targeting the CORE.

    Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25  Parker Peters x 25

    A Wolfpack Mtn lap.   Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage.  Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go?  It was like a delicious treat ready to eat.  I just kept thinking about why someone choose to leave it on the box in the stairwell.  Why!?

    At the top COP #3 targeting the ARMS.

    Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,

    Hip Dips, x 10 each hip, and Plank Walk x 16

    A Wolfpack Mtn lap.  Sandwich was still there.

    At the Top of Wolfpack Mtn.  COP #4 ABS – (modified from legs – will get legs downstairs)

    Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20

    Down the stairs to the bench alley.  At the bench ALLEY:

    Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20

    Mosey back to the FLAG.

    COT:  We took a moment of silence to reflect on all our blessings during lent

     

     

     

     

  • To the Labyrinth before the train gets here

    Tclaps to TomTom for his 2nd post this week!

    Beautiful morning 59 degrees and not a cloud in the sky.  A slight breeze.  I showed up at 5:22 on time so no complaints from Douille.  We even had a rare appearance by a flag today!

    I gave the disclaimer although the men of the NOLA PAX were too busy chatting to acknowledge it – so I started the mosey.

    We mosey’d over to the soccer goal.  Here we did a quick Circle of SSH x 25.

    Then we divided into 2 groups.  We did PIMPS.  Pullups x 5, Imp Walks x 10, Merks x 15, Plank Jacks x 20, and Squats x 25.   One group started with pull ups and built their way up.  The other group started at Squats and worked their way down.

    Then we did a short mosey over to the Birdwatcher.  Here we did Left leg step ups x 20, Dips x 20, Right leg step ups x 20, Left Sideways step up x 20, Slow Ct Inclined Merks x 20, Right side step ups x 20,  Left leg 1 leg squat x 20 , Hip slaps x 20, Right leg 1 leg squat x 20

    Mosey’d to the FLY.  Here we did Peter Parker x 20, Iron Cross x 20, Mtn Climb x 20, and Hip Dips each side x 10.

    After this mosey I had to skip a version of 11’s on the hill so that we could finish on time.  We discussed the new Carrollton proposal for a  soccer stadium at the park.   I’m in favor of it.  I hate to see public land go away but I’m out at the park all of the time for soccer and baseball and very FEW people ever use that island of land in the middle of the park.  It would be nice to have bathrooms that weren’t a public health hazard too.  Just my .02 cents.

    From there we mosey’d to the end of the Fly by the Carrollton baseball fields.  We almost stopped for a circle by the tracks but after hearing the train whistle we decided to cross over.  Under the big Oak tree we did a quick circle…

    Parker Peter x 20, Plank Jacks x 20, Mat Jumps x 20, and CDDs x 20

    We ran a little further down the road and we pulled over on the Labyrinth.

    Here we did Push throughs x 20 and Leg Lifts x 20  for a version of mini-Mary.

    We had to put the pedal to the metal to get the Flag for 615AM.  We arrived at 616AM sorry about the lost minute.  Roots glad that moss monster didn’t grab you in the final stretch.

    COT:  Mentioned the Bar-A-Thon May 13.  A Spartan Race in March in Houston.

    Prayers for Aunt Julie.  My prayer focused on “Grant that I may NOT seek to be consoled as to console” from St Francis Assisi’s serenity prayer.    May we be better listeners to our families, friends and colleagues.

    The loop around the FLY is do-able.  Requires more running then circles.  I had 5 COPS but if I did it again I would do just 4 and make them more intense.

    Thanks for getting me out in the GLOOM!

    RY

     

  • Lundi Gras Menage a Trois

    Just the three of us.  For a cold winter-y workout.

    I dove out of the car at 5:31.  Douille has been on my case to move that alarm clock up to 515 instead of 517.   3 weeks in a row – getting to the AO 1 min late.  This time I’m the Q so it kind of sucked.

    Who has the Q?  I do! of course but nothing clever or fancy for this one.  After a long day of parades on Sunday – Bacchus, Thoth, Okeanos, Mid City  – I was up in the gloom to burn some toxins from my body.

    We started with a 1/4 mi mosey for a standard COP.  I told you – nothing fancy here just a traditional F3 post.  Originality will have to wait for Wednesday.

    SSH, Imperial Walkers, Merkins, Mountain Climbers, Squats x 25

    Then we mosey’d 1/4 mi to the row bars.  Rows OYO, Inclined Merks OYO, and the 30 step ups set the pace.  Since we were 3 this was perfect.    **Note to self – 30 step ups take longer than 20 rows.

    Then we mosey’d again.  Here we did Douille’s Sprint Training.  Run 3 of the arrows on the track and on the 3rd arrow sprint to the next arrow.  We did that 6 times.  I needed a rest after 6 so we circled up.

    We did Side Lunges x 20, Squats x 20, Peter Parkers x 20, Iron Cross x 20, Leg Raises x 20

    Then we mosey’d to the benches.  At the benches we did –  Sideways step ups x 20 left**this was significantly harder than I thought it would be! , dips x 20, sideways step ups x 20 *right, hip slappers x 20.

    Short 1/4 mi mosey to the golf course spot for some MARY.

    Here we did LBT, LBC, Flutter, Pushthroughs, Parker Peters, Plank Jacks, and Penguins x 20.

    Then we long mosey’d to the pull up bars.

    AT the PULLUP bars we did the Nip/Tuck special.  PIMPS.

    Pull ups x 10, Imps x 15, Merks x 20, Plank Jacks x 25, Squats x 30.

    Big push to get us to the virtual flag.  There was a lonely sad clown running that we decided was our mark to chase down.  The 3 of us sprinted to catch SAD CLOWN.  Mission Accomplished by all 3.

    Mulligan kind of quit early (just sayin’ – Im wathcing 😉 )

    After that we circled up for the COT and ended this quiet workout.

    Tclaps to Douille and Mulligan for showing up for me – so I wasn’t alone.

     

     

     

     

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.