F3 New Orleans

Author: Tool

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • It’s All About the Benjamins

    “Well done is better than well said.” ― Benjamin Franklin

    Another Monday in the books at The Chamber.  Today we had 9 men and 1 K-9 looking to sweat out the frustration of a Saints loss, and also sweat out any celebratory weekend libations of LSU’s win and/or holiday festivities.  Since we haven’t ventured much to the westward region of the AO, YHC figured we’d explore a bit and check out the area near Ben Franklin High School, and use the namesake as our theme for the day. Here’s what we did: 

    Warmup – quick lap around the lot, IW, WM, PP, Plank Roll

    Moseyed to the front of BFHS, kicked around the F3 mantra of “male leadership”, followed by an intro about Ben Franklin’s impact as a leader of his time.  Since he’s on the $100 bill, 100 would be our number of the day….cause “it’s all about the Benjamins“, according to Puff Daddy.    

    Wall Sit for 100 sec to start things off while YHC shared a refresher of BF’s accomplishments, contributions, and accolades….

    “Benjamin Franklin played an important role as one of the eight Founding Fathers, helping draft the Declaration of Independence and the U.S. Constitution. He never served as president but was a respected writer, printer, political philosopher, politician, Freemason, postmaster, scientist, inventor, humorist, civic activist, statesman, and diplomat.”  Then a few quotes to stew on….“By failing to prepare, you are preparing to fail.”……….“In wine there is wisdom, in beer there is Freedom, in water there is bacteria.” ― Benjamin Franklin

    BF stop #2 at the front steps, partnered up for a Dora-ish circuit…..PAX #1 works on 100 Step Jumps (2nd step) followed by 100 Declined Hip Slappers  while PAX#2 runs the parking lot loop, where some good F2 was had along the way.  T-claps to Pop Tart for the brisk runs!  

    BF stop #3 near the rear of the building for another Dora-ish circuit…PAX#2 works on 100 Hand Release Merkins followed by 100 Low Slow “Real Man” Squats, cause Ben Franklin didn’t shortcut anything, while PAX#2 runs a similar parking lot loop….more good F2.   

    Since ole Ben was a smart fella, most would assume he was no stranger to the library, so that’s where we headed next.  As the centerpiece of UNO’s campus, the Earl K Long Library boasts some of the finest concrete ledges and sprawling grass around, ideal for some staple F3 exercises.  The plan called for 100 total reps on each of the 4 sides of the building…

    #1 – Dips x25, Calf Raises x25, rinse and repeat  

    #2 – Wall Sit for 100 sec while we brushed up on the history of Earl Long, a former Louisiana governor, leader, and lover of the ladies.    

    #3 – 25 merkins, 25 step lunge walk, rinse and repeat

    #4 – no time left sooo….

    Indian Run back to the flag, getting back just in time.  Capped off with a COT, announcements, and prayer intentions for several families battling serious medial issues, along with those fighting addiction, and for guidance to continue to be strong men, husbands, fathers, and leaders.  

    YHC then remembered to share yet another Franklin quote on the wanke, this one with a bit more substance and relative to what we strive for through F3, and Holy Grove was really digging it, so it was requested that it be read again…      

     “Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” ― Benjamin Franklin

    Thanks for the opportunity to lead.  

    Tool 

  • Swingers Style Football

    “The only place success comes before work is in the dictionary.” –Vince Lombardi

    Cool and crisp morning a few Saturdays ago at The Muscleship, perfect conditions for a beatdown.  Six men posted, ready to get better.  T-claps to SOGO for getting in a pre-run w/weighted vest beforehand…#beast!  Lots of good football being played the past few week in South LA, minus the Falcons game, so YHC decided to repurpose a football themed Chamber workout from a month ago.  The extra 15 min allowed for some tweaks and lagniappe.  Thanks to quick google search, we had a list of motivational quotes from coaches and players that would hopefully keep things in high gear throughout the game. 

    Warmup:  Started with an impromptu mosey near the shoreline of the Big Lake, including a landmine run through duck poop alley, then circled up in front of NOMA for SSH, AC, IW, LSS, WM, and one or two more.      

    The Game:  We grabbed some half-sized cinder blocks (20lbs) and made our way to the field where two rows of cones approx. 25yds apart.  The game plan called for (4) 5 min quarters, partnering up with a different PAX each time….a swingers party if you will.  PAX #1 stays at the line doing one stationary exercise while PAX #2 does moving exercise to the cones and back.  Flip flop for the full five min quarter with focus on using good form and digging deep the whole time.  Strive to do more than just go through the motions, something we may all be guilty of from time to time.  But first, another Lombardi quote… 

    “There is only one way to succeed in anything…and that is to give it everything.” –Vince Lombardi

    1st Quarter: PAX #1 – Lunge walk w/block to cone then run back, PAX #2 merkins till fatigue – then hold plank.  Flip flop 5 min.

    “Stay focused. Your start does not determine how you’re going to finish.” – Herm Edwards

    2nd Quarter: PAX#1 – Tricep extetension w/block,  PAX #2 – crab walk and run back.  Flip flop 5 min.

    “Nobody who ever gave his best regretted it.” — George S. Halas

    Halftime: Mosey over to the Big Lake ledge for RLSU x20, Dips x15 (requested by Gabrielle), LLSU x20, Ledge Crunches x20.  Mosey to the Singing Oak for some round robin Mary led by Gabrielle, Thumb War, and Tanner, maybe?  Then an Indian Run around the rest of the track finishing up near the cones.  

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” –Joe Burrow

    3rd Quarter: PAX #1 – Curl Press w/block, PAX #2 Side lunge there and back.  Flip flop 5 min.

    “Success isn’t owned, it’s leased. And rent is due every day.” –J.J. Watt

    4th Quarter: PAX #1 – Standing bench press/block ext….audible called halfway to kettle bell swings, PAX #2 – Bear crawl there and run back.  Flip flop 5 min. 

    “You cannot make progress with excuses.” –Cam Newton….followed by some chatter from the PAX about our favorite Panthers player.    

    Overtime (w/added Iron Pax flashbacks for good measure): PAX #1 – Thrusters!!! w/block, PAX#2 – Backpedal, 3 burpees, run rack.  Flip flop 5 min. 

    “Success isn’t measured by money or power or social rank. Success is measured by your discipline and inner peace.”  –Mike Ditka

    Squeezed in a minute of stretching followed by COT and prayer. YHC mentioned that he didn’t play football growing up but has developed an appreciation for the game and enjoys seeing the hard work unfold on the field by the players and coaches alike. The level of dedication put in is admirable, something we can strive to do in our own lives with work, family, fitness, etc.

    Reconvened for coffeteria at our favorite caffeinating hole with our Mothership buddies. 

    Tool

  • Meltingship Throwdown

    A solid PAX of 25 men posted a few Saturdays ago in City Park for what would be a merged workout, a “melting ship” if you will, with team competitions to test our feats of strength. Cool, crisp air made for perfect conditions as Mahatma rallied the troops at The Mothership and YHC rallied the guys from The Muscleship. We kicked around some ideas beforehand with hopes that the competitive juices along with some good ole fashioned pissing matches would be a fun yet intense way to push the PAX through an hour long beatdown…and maybe some banter thrown in for good measure. As the clock struck 6:30, both groups moseyed towards one another and convened in the grass field near the track for a warmup: SSH, PP, WM, LCC, LSS, IW…then headed to Lelong Dr in front of NOMA for the meat and potatoes.

    Team Respect (45+) vs Team Hate (44-)…splitting up by age
    Round 1: Bear Crawl across the neutral ground 10 times, then line up in order of completion…young bucks prevailed!
    Round 2: Merkins Catch Me If You Can with a run around NOMA…young bucks won again!
    At this point Team Hate got to pick a “punishment” for Team Respect…15 Peter Parkers…good smack talk was in the air. .

    Team Veterans (>2 years of F3) vs Team Rookies (<2 years)
    Round 1: Straight up race down Lelong Dr and back (.4mi), lined up on opposing sides as to eye up your opponent along the run. Photo finish with newbies taking the trophy.
    Round 2: Block drag under plank tunnel race…newbies took it again.
    Burpees (?) for the losing team…more banter. Lagniappe Merkins thrown in courtesy of Mahatma.

    Team David vs Team Goliath…splitting up by height
    Round 1: Bear crawl to and fro x10, again, with the shorties prevailing!
    Round 2: Line up in a one arm plank with other hand on teammate’s shoulder, hold as long as you can. Lots of chatter throughout this, including Angie relaying he was “hard as a rock” with someone else chiming in about “not even a cat can scratch it”…referring to his forearm one would presume. One by one guys dropped with team David winning again.

    Team LSU vs Team Other…splitting by your favorite team to root for
    Lagniappe Round: Over under block pass relay….Tigers won!

    Wrapped things up with a joint COT where Mahatma closed us out with a prayer.

    Moleskin: Original ideas for this workout called for a series of more structured competitions and formal scoring system along with a referee/timekeeper but we couldn’t find any takers. Seemed like we succeeded with the goal of camaraderie topped with lots of good chatter, banter, and fellowship. Managed to break a sweat as well, albeit maybe not Iron Pax level.

    Sorry this backblast is past due and fuzzy with some details. YHC usually tries not to half-ass anything….will do some extra burpees in the gloom for redemption.

    Tool

  • Great > Good

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” -Joe Burrow

    A victorious weekend of football on 10/12 & 10/13 made for lots of happy PAX this past Monday morning at The Chamber. The Saints pounced the Jaguars, LSU took a rather large bite out of the Gators, and Tulane rolled over The Huskies….great motivation to start the week off with a bang. YHC felt a football themed workout would only be fitting. The goal was to use good form and really push through….do more than just go through the motions, something many of us can often be guilty off. Ten PAX posted, surprisingly not the hangover rate one may expect after such a weekend. Here’s what we did:

    Warmup: Capri Lap around the parking lot, dodging some unusual early morning traffic, followed by a quick COP with SSH x42 (LSU points/score), IW x13 (Saints), and headed to the curb for Rocky Balboas x49 ea leg (Tulane). Then Burpees x10 to give a shout out to the defenses that all had a stout week.

    Then grabbed some 8x8x8 “half blocks” (20lbs) that YHC had in the truck, and made our way to the field where cones were positioned for some 4 rounds aka “quarters” of 5 minute long partner circuits.

    1st Quarter: Lunge walk w/block overhead to cone while PAX#2 performs merkins till fatigue followed by planking. Flip flop for five min.

    2nd Quarter: Tricep extetension w/block while PAX#2 crab walks to cone and runs back. Flip flop for five min.

    Halftime: Some attempts at a Coach O pep talk, then Indian run (.4mi) down Elysian Fields toward the lake followed by a quick Mary COP. a run back at your own pace with tire flips x5 and burpees x5 when back at the starting area.

    3rd Quarter: One hand block curls while PAX #2 bear crawls to the cone and runs back. Flip flop for five min.

    4th Quarter: Everyone’s favorite, Thrusters!, while PAX#2 backpedals to the cone, knocks out 3 burpees, then runs back. Flip flop for five min.

    COT and BOM to seal the deal….strive for greatness, prayers for the Hard Rock victims. Nice to see The Chamber with a strong foothold and steady following of PAX. Let’s keep it going.

    Tool

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • Exterminating The Killer B’s

    “We comin’, and we ain’t backin’ down”  -Coach O 

    With the first week of The Iron Pax Challenge coming to a close, the brave men of F3 NOLA had one last shot at exterminating the Killer B’s, a workout not meant for the weary.  For some guys it was round one, others round two with hopes of improving times.  The heat and humidity along with the uncut wet grass would not help matters at The Muscleship, but the Pax was determined to take care of business.  After a quick warmup, we got in position and fired up some motivation music to hopefully help numb the pain of the burpees and such that wait ahead. Saturday was also the much anticipated LSU vs UT game, so a few LSU fight songs made their way on the playlist, in lieu of the Coach O motivation sound bites that YHC was unable to make happen.  

    The THANG: Killer B’s

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Bear crawl back 30 yards.

    Complete 5 sets for time

    All PAX finished in times ranging from roughly 27-45 min.  T-claps to those early finishers that swept the six and got some lagniappe in. Many PAX later discussed the wet, uncut grass hindering times, but that was our only choice in the area.  YHC had previously considered a mosey to one of the nearby, manicured fields but figured the extra run would bring some groans.  

    Capped things off with 5 or so round robin Mary exercises and a COT.   

    A good morning was had by all.  T-claps to the PAX for digging deep and grinding through.  And T-claps to the die-hards that opted to do this workout 2-3 times throughout the week.  Hopefully we all got stronger. 

    Tool     

  • Preseason at Da Chamber

    12 PAX were greeted with the perfect mix warm, muggy, and damp conditions at the new UNO site on Monday. Ideal setting to sweat out the celebratory weekend beers from a kinda-stellar Saints preseason victory on Sat followed by our little league dudes lighting it up in Williamsport on Sunday. YHC encountered Belloq upon arrival where we gazed upon the intramural fields at UNO, recalling our time spent out there mid-90’s playing sports for our respective fraternities, oftentimes with a cold beverage in one hand and football in the other. Yes, those were some glory days, but I think it’s safe to say we’re probably both in better shape now than we were then, at least we’d find out in the next 45 min. Perhaps our real glory days still lie ahead?

    YHC stepped in to Q the day before, filling in for Holy Grove who originally stepped up to help lead, but is on IR and hopefully will be back in the fold soon. Quick warmup included paying a little homage to the Easbank All-Stars for playing strong, displaying great teamwork, and making Louisiana proud. Scores = rep counts. YHC is no ESPN commentator but did my best with a recap of the LLBWS:

    SW/LA vs W/Hawaii    2-5      2 SSH- 5 Burpees

    LA vs NW/Oregon    3-2         3 WM- 2 Burpees

    LA vs MW/Minnesota  10-0    10 AC

    LA vs MA/New Jersey   4-1      4 Side Lunge-1 Burpees

    LA vs SE/Virginia   10-0             10 PP

    LA vs W/Hawaii   9-5  (US Final)     9 IW- 5Burpess

    LA vs Carribean Region 8-0 (LLBWS Final)    8 GG

    Next up, time to pay some even greater respect to Staff Sergeant Edwardo Loredo by knocking out the Loredo Workout, a Crossfit favorite and the “preseason” workout for the F3 Iron Pax Challenge.

    6 Rounds For Time:

    • 24 Air Squats
    • 24 Push-ups
    • 24 Walking Lunges
    • 400m Run

    Given the rainy forecast, YHC mapped this out to be done near the overhang at the front entrance to the UNO HPC Building, aka Chamber of Horrors, using the parking lot as our 400M lap, verified by Google. As the PAX started churning away, there were some pros and cons with our site. Pros included lots of dry pavement and a steady flow of puzzled student athletes tricking in the building for training. Cons included a rather slippery sidewalk for the walking lunges (hindering form for some) and what appeared to be a rather long 400M lap, despite what Google said. Anyway, we plowed through and several PAX pushed extra hard. T-claps to Shorty and Shuffles for blasting out of the gate and setting the bar…and t-claps to several others that YHC saw digging deep. All PAX managed to finish before the bell rang, with times ranging from 27:48 to 36:ish minutes.

    Great job knocking out a not-so-pleasant WOD. September is going to be a looooong month, especially if one opts to do the Iron Pax workouts multiple times per week. Hopefully we’ll all be faster and stronger come October….the H8 should be chump change. We capped things off with a COT. Afterwards we officially named the AO “Chamber of Horrors” which is the old nickname for the adjacent HPC building which has seen many a sweaty athletes and students alike for the past 50 years.

    NMM:

    1. It’s nice to have dry-ish feet.
    2. Pop Tart killed it and is filling Smooth’s shoes as a front runner.
    3. T-claps to Shorty for knowing when to listen to your body/stomach and throw in the towel. With other PAX recently going down or feeling ill mid-workout, a new addition to the Lexicon has been proposed by Da Parish…..Kenny Rogers (verb?) – Knowing when to hold em and when to fold em.
    4. T-claps to the PAX for posting and supporting the new AO. We pay back F3 not only by leading workouts, but by continuing to grow and spread the footprint…just like several guys did here when they kicked things off in NOLA.
    5. “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”

    Thanks for the opportunity to lead and the motivation to keeping getting out in the gloom.

    Tool