F3 New Orleans

Author: Splash

  • Tool’s VQ

    Pre-Thang

    It was another muggy morning in the gloom.  The summer heat has definitely set in as buckets of sweat were poured out even before we took off.

    Warm-Up

    Tool’s VQ started with a little mosey down St. Charles and back up to Green Wave Lawn:

    • COP IC: SSH x 25, Monkey Humps x 15, Imperial Walkers x 20, Donkey Kongs (deep squat to hand slapping the ground followed by squat jump) x 10

    The Thang

    Mosey over to Touchdown Jesus and run sideways around the horseshoe (turn at halfway).

    Mosey to Wolfpack Lawn Stairs for OYO Escalator.  Run up stairs and back around completing exercises at 3 stations.  Repeat x 2.  Each station exercise:

    1. Dips on wall ledge x 15
    2. LBC x 15
    3. Peter Parkers x 15

    Q change over to YHC for a mosey over to Wolfpack Hill.  Trot up the parking structure ramps to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • Prayer Squat, LBCs, Imperial Walkers, LBCs, Burpees, LBCs, Plank Up

    Mosey back to the flag.

    Name-O-Rama: 12 showed up this muggy morning.  Roots took off a little early for work.  There were a few stragglers on the mosey back to flag, but F3 leaves no man behind.

    Shout Out: YHC’s grandmother having a gallbladder stone removed today.  Yankee gave up a rundown of upcoming events and expressed new people to step up for Q’ing.  Backblast ended with a prayer on gratitude for bringing everyone out, keeping us safe of injury, and enjoying each other’s company.

  • Four Square Four Times

    Pre-Thang

    YHC’s first Saturday backblast and first Saturday Q lumped into one.  Anxiety set in while drafting the blackblast in anticipation of the additional 15 minutes tacked onto the Saturday backblasts.  As the PAX rolled in, it was a pleasure to meet a new set of men that don’t frequent the weekday sessions.

    Warm-Up

    Mosey across the Great Lawn past Storyland and under the Oaks:

    • COP IC: SSH x 30, Plank Walks x 20, Imperial Walkers x 20, Low Country Crab x 15

    The Thang

    Mosey over to a corner of the Great Lawn for OYO interval laps around the lawn.  Sprint short length; 10 Merikans at corner; jog long length; 12 sit-sps at corner; sprint short length; 10 Merikans at corner; jog long length; 12 sit-ups at corner.  Rinse and repeat x 4.  Plank up at the end.

    Mosey over to front of museum for some R&R with Mary:

    • COP IC: LBCs x40, Hello Dolly x 20, Russian Twists x 15, LBTs x 20

    Mosey over to the Foundry.  Everyone plank up in single file.  Front of the line does 10 dips followed by 2 pull ups to monkey bars with 2 more pull ups at the end.  Then bear crawl back to end of line and hold plank.  As each front of the line person moves into dip position, do 1 Merikan before moving forward.  Rinse and repeat x 3.

    Mosey back to the Great Lawn for IC Monkey Humps x 12, Low Slow Squat x 15, Monkey Humps x 10, Plank-O-Rama.  Head back to flag.

    Name-O-Rama: 12 showed up this fine morning.  It wasn’t to humid either with a nice breeze occasionally.  The Foundry really set the PAX over.  Men were dropping for water breaks like flies and modifying pull ups.  But even RY’s Diddy pushed through the struggle and put up a fight.  TCLAPS & Respect!!!

    Shout Out: Prayers for Amnesty’s Dad battling prostate cancer.  Prayers for Bubba’s newborn of 2 months (glad to have you back after becoming a father!).

    YHC had a little help from his wife on his words of wisdom for today’s workout.  So shout out to her first on the inspiration.  It’s getting to be that time in New Orleans where the humidity and heat really take it out of you.  However, the summer is also a time where we really get to embrace the embodiment of this city.  No one’s here for the weather.  It’s something else.  With that said YHC would like to express gratitude where we all are in our lives and that F3 brings something out of each us to embrace this heat.

  • Bear Crabbing Around

    Pre-Thang

    Dirty ole Bad Moon kicked off the conversation this morning with a discussion around some Tulane Coeds.  Apparently, there’s a tumblr website specifically for Tulane women to post scandalous pictures of themselves in front of the sign where we typically do our warm up COP.  YHC quickly investigated to confirm validity for the PAX.  Google it…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 20, Plank Jacks x 15

    The Thang

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up stairs, 10 Peter Parkers, bear crawl to corner, 15 Monkey Humps, crab walk to beginning – Repeat x 2

    Mosey over to Wolfpack Hill and head up stairs to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • LBCs, Pickle Pounders, Russian Twists, LBTs, Plank Up

    Slow descent down Wolfpack Hill and head back to flag.  Tool took quite a spill coming down the 3rd story ramp, and Bagass fell behind on the final trot back to the flag.  The humidity was rough on everyone this AM.

    Name-O-Rama: A small showing of 6 this AM, but not too shabby given the exceptional humidity level.

    Shout Out: Tool’s dad has a pacemaker implanted today.  Thoughts and prayers go out to him and his family.  Thanks for getting everyone through the heat safely.  YHC asked everyone to go out this weekend with gratitude.

  • 6’s on the River

    Pre-Thang

    At 80 degrees and 80% humidity, the Gloom was exceptionally sticky this morning.  Reveille had already had a run in with the mosquitos within seconds of walking outside.  I guess he’s just too sweet.

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 22

    The Thang

    Mosey over to the soccer field for some 6’s (a tapered down version of 11’s) OYO.  Start with 5 pull-ups on cross bar.  Sprint to end of the field and do 1 Surfer Merikan (SM).  Sprint back to soccer goal for 4 pull-ups.  Repeat by subtracting one pull-up and adding one SM until completing five SMs.  While there were no “Cowabungas” yelled out, there were plenty of puddles to surf our shoes through.

    Mosey over to the levy for another round of modified 6’s.  At top of the levy do 5 burpees.  Run to the bottom of the levy and do 10 sit-ups.  Back up levy for 1 less burpee.  Continue until getting down to 1 burpee.  Always do 10 sit-ups at the bottom of the levy.  If you’re not officially soaked by the end of this, you’re not doing something right.  Amnesty appeared to have a shoe malfunction, but he finished strong.

    Mosey up the levee to the Mighty Mississippi for some sunrise abs:

    • COP IC: Hello Dolly x 20, Real Freddie Mercury x 15, Flutter Kicks x 15, Russian Twists x 15, Pickle Pounders x 15

    Mosey to the entrance of Audubon Zoo for IC step ups (right side) x 15, dips x 12, step ups (left side) x 15

    Mosey back to the flag.

    Name-O-Rama: There were a total of 8 this fine, muggy morning.  YHC asked everyone to mention what they did over Memorial Day Weekend.  Most men enjoyed time with their kids and wife.  A couple guys went to see Amy Schumer.

    Shout Out:

    Amnesty’s father and few other’s known by the PAX shared thoughts on the fight against cancer.

    Reveille commented about Mr. Awesome’s missionary trip as well as wishing some of his buds a healthy return as they battle a stomach bug on their missionary trip in Haiti.  Roots mentioned Reluctant Yankee’s trip to Nicaragua.

    YHC had two and a half weeks off from F3 due to work travels in Oregon, and YHC recently roasted a whole pig in Kentucky for his best man who got married a few months back.  YHC had the opportunity to visit his family whom he hasn’t seen since January.  YHC is lucky to have such an infrastructure around me both family and friends.  Something YHC is very bad about is staying in touch with people who have impacted his life, including his own family.  There are groomsmen from his wedding just 9 months ago who he’s not spoken to since getting married.  YHC wants to encourage everyone here to make an effort in reaching out to someone who has positively influenced him and reconnect.  Catch up with that person and let them know how much they mean to you.

  • Partner 11’s

    Pre-Thang

    The sun is definitely coming up earlier in the Crescent City, which made for steamy, sweaty mess in the gloom.  Luckily the mosquitos weren’t so bad.  Tool was convinced someone was smoking a little grass walking up to the flag, but YHC was pretty sure it was the fresh smell of fertilizer.  Yankee mentioned something about some green onions…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Pickle Pounder x 20, Monkey Humps x 20

    Some mumble chatter around these IC exercises.  Roots claimed the LCC was weird until the count got up to 20.  Monkey Humps got some attention as well until thighs were burning.

    The Thang

    Mosey over to Wolfpack Mountain for Indian Run to the Summit.  Bad Moon did a countdown from 20 for recovery.  Proceed to 6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  T-Claps to Jazzy for making it through all the planks while giving the PAX a good laugh for excessive heavy breathing patterns.

    From Wolfpack Mountain Summit descend first ramp and partner up for Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC and Hawgcycle performed a beautiful demonstration for the PAX.  In unison partner 1 completes Merikan while partner 2 squats.  Run up ramp, flapjack positions, and repeat until 11’s are complete.  YHC is calling himself out for nearly mooping halfway through the 11’s.  That would have been a tragic site to see.

    Slow descent down Wolfpack Mountain to plank up at the bike racks.  Head back to flag.

    Name-O-Rama: Total of 12 this fine morning.  FNG, Ikea, is the youngest to come out for an F3 NOLA workout at age 18.

    Shout Out: Tool has a buddy who just underwent hip surgery and was a tri-athlete down in Texas.  Thoughts are with him.  YHC recently started a project up in Vancouver, WA right outside of Portland, OR.  Lately, YHC’s been overwhelmed with positive vibes: being on a good project, good relationship with wife, festival season in NOLA has been spectacular, etc.  YHC conveyed thoughts of gratitude leading into weekend.

  • Get’n Ready fo Dat Danc’n

    Pre-Thang

    Roots had to pass the Q torch late in the week, but YHC was thrilled to lead the PAX into the first weekend of Jazz Fest.  In preparation for all the beer drinking, crawfish monica eating, live music listening, and hip swinging, a little Friday morning conditioning needed to ensue.

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Monkey Humps x 15, Pickle Pounder x 15

    There was lots of mumble chatter about the humps and pounders until the heavy breath and slow burn induced a quick sweat.

    The Thang

    Mosey over to Wolfpack Lawn Stairs for some Escalator.  OYO run up stairs and back around completing exercises at 3 stations.  Repeat x 3.  Each station exercise:

    1. Merikan x 10
    2. Russian Twists x 15
    3. Peter Parkers x 20

    Mosey over to top of Wolfpack Hill for some Prayer Squats.  PAX lines up on wall in Prayer Squat position while first of the six runs stairs.  Runner gets back in Prayer Squat line while the next person takes off for the stairs.  Continue until everyone has completed stairs once.

    Mosey over to Wolfpack Mountain for stairs to the top.  6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  Head back to flag for COT.

    Name-O-Rama: Kicking off 1st weekend of Jazz Fest with 9 including one FNG

    Shout Out: When I tell people about the best two experiences of New Orleans, I talk about the parties during Mardi Gras and the music during Jazz Fest.  Whether we’re transplants or grew up here, we’re all drawn to this place because it inspires culture.  New Orleans is the best place on Earth for people to express and find themselves.  Like the city, the path to knowing oneself is bumpy.  But in this first weekend of Jazz Fest, we kick off a time where we celebrate our expression.  This weekend, go listen to some live music and find that appreciation for why you love how this city has made you.  Then, go radiate that energy to all the people you come in contact with because it’s contagious.

  • NOLA 6 Month Convergence Part 1

    Pre-Thang

    Since French Quarter Fest weekend, there were 7 straight days of rain.  Rock City Monday and The Birdcage Wednesday were wet, but NOLA’s first convergence allowed no prisoners for the weary as we entered into 7 levels of pain.  YHC brought along a gold sequins fanny pack that spurred a bit of mumble chatter.  Little does the 6 know what this bedazzled pack actually carried.

    Warm-Up

    Mosey over to Touch Down Jesus

    • COP IC: SSH x 30, Mountain Climbers x 20, Low Slow Squat x 20, Good Mornings x 15

    The Thang

    Mosey over to Wolfpack Mountain for Pelican Playoff Inferno.  OYO run up the seven ramps of hell with exercises at each level.  Plank up at the top to wait for the 6.  “Bring Sally Up” Merikan exhibition (fear the gold sequins Jammy Fanny).  Repeat Pelican Playoff Inferno descending Wolfpack Mountain.  Each level exercise:

    • Level 1 – Lunge up first incline
    • Level 2 – 15 Russian Twists
    • Level 3 – 20 Peter Parkers
    • Level 4 – 25 Parkers Peters
    • Level 5 – 30 LBCs
    • Level 6 – 35 Squats
    • Level 7 – Plank up at the top/bottom

    Mosey back to fountain near flag: IC Freak Nasty (Dip) x 15, Incline Merikan x 10, Low Slow Dip x 10

    Name-O-Rama: Largest Friday group for F3 NOLA with 15.  Roots left early to get his kids to school.

    Shout Out: How does F3 make a difference in our lives and others?  Our first intention as we wake up early in the AM is to make ourselves better.  How can we bring that feeling to our wives, kids, neighbors, significant others, etc.?  As we kick off the weekend, YHC challenges each brother to ask a loved one, “How can I make your day better?”  And then, go do it.