F3 New Orleans

Blog

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Eddie Van Halen Tribute

    I had previously signed up to Q Swolefest not realizing that this would the convergence week. I assumed the PAX number would be low but the energy and effort would not. In order to help with the energy I opted to pay tribute to one of the great guitarists of our time and we rocked out to a Van Halen playlist this morning. Once 5:30 rolled around and I saw 6 PAX but only 2 cinder blocks and a BOSU provided by yours truly modifications would have to be made.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    My plan was to have everyone partner up for some Flora 1-2-3 with our cinder blocks. Well with only 2 cinder blocks present modifications were made. PAX was split into 2 groups of 3 and the block would be rotated. Also instead of combined 100-200-300 reps we did a combined 100-240-325 to ensure everyone got equal number of reps.

    • 100 combined reps merkins on block. While PAX #1 performs 10 merkins on the block Pax #2 and #3 plank until it is their turn. Rotate through until 100 reps performed
    • 240 LBCs with block on chest. While Pax #1 performs 20 LBCs with block on chest Pax #2 and #3 perform static leg hold until it is their turn. Rotate through until 240 reps performed.
    • 325 Goblet squats. While PAX #1 performs 25 goblet squats Pax #2 and #3 hold Al Gore position until it is their turn. Rotate through until 325 reps performed.

    Tha Thang #2:

    Splint into 3 groups of 2.

    Round 1 upper body, group on BOSU is the timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 merkins on BOSU while PAX #2 planks. Swap.
    • Group 2: PAX #1 performs curls with block AMRAP while PAX #2 planks. Swap.
    • Group 3: PAX #1 performs overhead triceps extension AMRAP with block while PAX #2 planks. Swap.

    Round 2 lower body, group on BOSU is timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 squats while standing on BOSU and PAX #2 holds Al Gore.
    • Group 2: PAX #1 performs forward lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
    • Group 3: PAX #1 performs reverse lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.

    Mosey over to the Foundry for a pull up ring of fire. PAX performs 10 pull ups while everyone else holds plank. Rotate through until all PAX have performed 10 pull ups. Mosey back to the flag.

    Countoff, Name-o-rama, Annoucements, Intentions, and socially distances COT. It was great to lead again and for all PAX interested in Swolefest please invest in a block or 2.

  • On the fly by the fly

    Tick, tock, tick, tock.  Who’s the Q?  With no reply, YHC stepped up.  Off to the soccer field.

    Warm-up: SSHs 20xIC, Imperial Squat Walkers 19xIC, pulses 20xIC, Bat Shit Crazies 20 each xIC.

    Mosey to the levee for some 11s: V-ups at the bottom from 10 to 1 and jump squats on the levee from 1 to 10.

    Mosey to the Audubon statue for some Dora: 50 burpees, 100 V-Ups (???) and 150 Dying Cockroaches, while the other PAX ran a short loop.

    Mosey back to the flag to finish off with a minute or so or plank.

    Count-off, name-o-rama and intentions.  Although there were 16 PAXs, YHC could remember only 14.  #Tclaps to the two other brothers, who it turns out posted not for praise or recognition.  JV

  • Short Romp

    YHC asked whether a Misty Mountain beatdown lasts 60 minutes or just 45.  The answer was swift and certain: 45, you $#%^*&!.  Oh well, it was worth a try.  Mosey to the Palm circle for a warm-up: some side straddle hops, imperial walkers, grass grabbers, arm circles, etc.  And then a mosey to the mountain.

    Pyramid blimps: run up first level to 5 burpees, then up a level for 5 burpees and 10 lunges, then to the other end for 5 Bs, 10 Ls and 15 imperial walkers, then up a level for 5 Bs, 10 Ls, 15 IWs and 20 merkins, then to the other end for 5 Bs, 10 Ls, 15 IWs, 20 Ms and 25 plank jacks, then up a level for 5 Bs, 10 Ls, 15 IWs , 20 Ms, 25 PJs and 30 squats.  Continue up the ramp with 10 V-ups (???, not certain, but something that QHC would consider reasonable) at each end till the PAX reaches the top.

    Some Mary: BBCs (big boy crunches: up for 10 count) ICx10, penguins 20xIC, Russian twists 20xIC and maybe another exercise or two.

    Then mosey down the stairs to the benches by the fountain for right leg step ups 15xIC, dips 15xIC,, left leg stup ups 15xIC, incline merks 15xIC and close out with 5 box jumps.

    Count off, name-o-rama, and intentions for those in the wake of Hurricane Delta.  Thanks, JV

  • Is it an Anniversary or Birthday? Day 2

    Is it an Anniversary or Birthday? Day 2

    Few things I learned from leading such a large group

    1. Don’t create a workout you need to keep cadence for 45 mins.
    2. The cadence should be connected to a movement. Not just counting “1, 2, 3.”
    3. If Belloq is the best heckler we have we need to step up our game.

    48 PAX showed up to Rock City for the 2nd day of the anniversary week. After the disclaimer the PAX circled up for a warm up which included Smurf Jacks, Peter Parker’s, Seal Jacks, Parker Peter’s, Steve Earles, Show Stoppers and ended with Arm circles. Each exercise was preformed in cadence for 6 reps.

    The Thang:

    After each PAX grabbed a rock we circled up. Each exercise was performed for 6 reps, adding a workout to each round. For example, tri ext for round one. Round two, big boy then tri ext. Round 3, Merkins, big boys, then tri ext.

    • Tricep extentions
    • Big boy sit ups
    • Merkins
    • Shoulder Press
    • Prisoner Squat
    • Man Makers

    36 Rocky Balboas in cadence.

    • Curls
    • American Hammer
    • Alternating side-to-side Merkins
    • Front Raises

    Hokie gave us a 20 count, then a little Mary to finish us off. Leg raises with the rock over head. Then CatFish lead us in 25 flutter kicks, and Belloq lead us in 20 LBC. We then moved our rocks back to the pile and finished up with COT.

  • Hang Time

    YHC showed up this morning with sidekick Grover to a surprisingly clean Milestone Marsh, unwelcome heat, mosquito’s, and a stranger in the dark. Turns out it was not a stranger, but Hogsbreath in the flesh from Slidell by way of Monterey. Quick introductions all around, welcome back Hogsbreath!

    Warm up x 10 IC: SSH, arm circles, torso twist, imperial walkers

    Mosey to grab coupons, head to the playground for a round of hang time

    Thang

    Dead hang until you drop, grab your block

    x 12 Alternating Block Merkins, bent rows, curls, tricep extensions, goblet squat, shoulder thrusts, .2 mile run out and back

    Rinse & Repeat

    Did YHC invent another exercise?

    Researchers have long known that mosquitoes are attracted to the human scent of sweat. We’ve all been swarmed by them in the gloom at some point in time. Today they were so bad YHC had to drop the block, perform the kill slap to the leg, then pick the block back up and resume exercise – at least 15 times.

    5:50: return blocks and head to center court

    Mary x 10 IC Plank kicks each leg, Mountain Climber, Peter Parker, Rosalita, Hello Dolly, Freddy Mercury. LBC x30

    COT Shooter prayed us out with thankfulness to be in the gloom, protection for those in the hurricane aftermath.

    Thanks for letting me lead,

    SYITG – Akbar

  • Now Arriving, Delta Flight 10920

    With Hurricane Delta bearing down on the Eastern Louisiana coast, it was the intermittent heavy rains that greeted YHC as his 4AM wake-up call. Fortunately, the AO has a built-in audible area for just such occasions. However, don’t tell that to the site Q Jose 10K who, upon our arrival, Shooter and I found doing his customary laps both in and out of the down pour.

    WARM UP

    x10 IC: Windmills, Torso Twists, Toe Touches, T Stretches

    THANG

    Partner up , P1 sprinting 40 yards & back while P2 does core work for rounds:

    R1 – 300 100s

    R2 – 400 R E2Ks

    R3 – 400 L E2Ks

    Early dismissal for Mr. Anderson and Mr. Breve` with a brief restorative yoga interlude.

    R4 – 150 Flutter Kicks

    MARY

    4 minutes of alternating planks, to side planks, to chill cut, etc.

    COT

    Q prayed us out, and much banter (both political and otherwise) carried on amongst the remaining Spartans for an extra inning.

    Thanks for following my lead at this year’s 3rd… 4th… or was it 5th (it seems I’ve lost track) F3 Northshore Hurricane Party 2020.

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • SHHH!!! Don’t tell Wacker but I signed up to Q!

    With the Q sheet light in attendance the YHC signed up for back to back days. Upon arrival the Bushwacker not realizing I had officially taken the Q started to organize as if he were the leader on this day. YHC quickly challenged sir Wacker to which point he surrendered and took to the role he so welcomes of starting the mumble chatter.. PAX did short warmup of Toe touches, Windmills, Torso twist, Scorpion kicks and some static stretching..

    Big thanks to Cowbell for pairing up and pushing the slow guy 🙋🏻‍♂️ of the PAX as Steve and Waterpik bolted out and finished with a 7.45 to 7.55 pace and Zoolander and Bushwacker finished shortly behind them. Cowbell thankfully kept the chatter going to distract YHC as we finished with an 8.36 pace..

    Upon return we took to the Pad with a “Cut a flip” of Merkins and Big boys to 50. Then we circled up holding plank as each PAX completed max reps of pull-ups..

    Appreciate the post gentlemen!

    Q prayed the PAX out.

    Till the next Gloom 👍🏼👊🏼✌🏼!!