F3 New Orleans

Blog

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch

  • The Scarlet Letter

    With Yankee’s threats to wear a reflective B during my next workout if I don’t finish this in time…

    7 Pax gathered the Tuesday before Thanksgiving for Tsunami.

    After a quick announcement we moseyed a warmup down St. Charles to Audubon place and then to the base of the Mountain for a warmup.

    SS Hop x 20

    Hillbilly x 20

    Self Love x 20

    Modified Peter Parker (with a Merkin in between) x 10

    Mountain Climber x 20

    Then to the base of the Mountain and partnered up for Catch Me If You Can:

    1 Pax: 5 hand release Merkins while the other Pax runs backwards, all the way to the Summit

    At the Summit a quick round of Mary including LBTs x 20 and Dying Cockroach x 20 while we with for the 6.

    Regrouped, we ran down the stairs and to the ROTC pull-up bars for a 3 station workout.

    Pullups x 10 (count, if you can’t do 10 the 3 second hand per pullup), Squats and Shoulder taps. Rinse and Repeat.

    Turn around for box jumps onto the small wall behind the bike racks x 10, then 20 decline merkins, then 10 more box jumps.

    Finally we ran to the base of the smaller mountain on Feret street where we did 5 burpees at each landing while running to the top.

    Our coupon from last week was still there so we had 7 Pax in a line on their backs passing the large cinder block back and forth with a cinder block lift in between.

    Finally we finished with 50 Rocky Balboa’s on the parking french fries and moseyed back to the flag for a COT.

  • Wonderful Way To Start A Month

    The Magnificent 7 took off and maintained a cruising pace of 8:30. Who could ask for a better morning! Cool temps, abundant sunshine, north breeze, low humidity and FRIENDS! Time flies when you discuss “life” with a running mate. One learns much about each other when we share the road together.

    Jose10K closed out the workout with a wonderful prayer. Then it was off for some coffee and bonding.

  • Catfish Double Header, Pt. 2 (Renaissance 2019-12-01)

    Another glorious Renaissance with seven PAX: Belloq, Briefs, FracSac, Hokey Pokey, Abacus, Quiche, and Catfish (Q).

    Started in front of the museum with some Side Straddle Hop, Grass Grabbers, and Windmills.

    Moseyed over to the track, lined up at the base of the track (rectangular area) for some Bearpees (one burpee, then 4 bear crawl steps), then lined up for an Indian run lap.

    Back to the base of the track, did some Sleepwalker 123s (1 squat, 2 toe taps, 3 lunges), then a Bataan Death March lap.

    Circled up in plank position, did two rounds of 15 merkins per person while everyone else held plank.

    Moseyed back to museum for 5 rounds of Sunday Mornings (10 air presses in people’s chair, 5 donkey kicks, one balls to wall press).

    Back to flag for COT.

    Short and sweet. Thanks to all who attended!

  • Burpees n Basketball: F3ull Court Press

    Pre-thang was interrupted so that YHC and Jose could retrieve a tool to adjust the basketball goals at the Marsh. Said errand was then interrupted by a damn deer to the side of the truck. Shooter’s been desperatly hunting for a buck all season long, and Bushwcker hits one without even trying!

    WARMORAMA

    The PAX got down to business with SSHs, Imperial Walkers, Hill Billies, Arm Circles, and Burpees (Speedy’s new favorite exercise).

    THANG

    Mosey west, with a stop or two for OYO 15 Burpees, 15 Big Boy Sit Ups, and 15 Squats. Upon arriving at the Marsh, PAX divided into 3 teams for 1 on 1 full-court basketball, while the “non-participating” team did a continuous stream of 30 Squats, 20 Big Boy Sit Ups, and 10 Burpees. The original plan of 1st team to 10 points wins, was truncated to 1st to 5 points…and eventually teams switch on each point (White men can’t shoot). With rotating uniforms of shirts vs skins, the pace was frenetic and frenzied.

    Highlights of the ballers’ delight included competent offensive skills of Shooter, Hammer, and Bird, YHC’s aggressive strategy checked by a jewel shot from Moby Dick, and much fewer Burpees than Speedy may have hoped for. Overall, fun was had by all, as well as a different cardio work out than the usual Lakefront beat down supplies.

    The mosey back to the flag turned into a race between teams, with some trying harder than others. As would be expected, Tank poured it on with gusto and grit, with QIC (Speedy) pushing right next to him. Upon arrival, assorted planks were done as Splice ran back to pick up the 6.

    COT

    Count/name/announce – Shooter prayed us out with accompaniment by The Scorpions courtesy of a passing motorist.

    Congratulations and a job well done to Speedy on his successful VQ! It was a pleasure and a terror all wrapped into one, and we look forward to more of the same from him going forward.

  • Get Your Sass On, but Don’t Be a Whiner (NOLA Mothership 2019-11-30)

    Had an excellent turnout of fourteen PAX this Saturday morning with the following fine folks: Reluctant Yankee, I Heart, Thumb War, Angie’s List, Bongo, Voodoo, Sassy (FNG), Quiche, Col. Mustard, Sogo, Bacchus, Tender, Heisenberg, and Catfish (Q).

    Started over by the museum field area on our feet with some Windmills, Grass Grabbers, Side Straddle Hop, and Imperial Squat Walkers. Moved to our faces for Peter Parkers, Parker Peters, Plank Jacks, and 8-Count Bodybuilders.

    Moseyed over to the treeline for the following laddered group of exercises: 25 burpees, run to end of treeline, 50 merkins, run back, 100 Bonnie Blairs, run to end of treeline, 50 merkins, run back, 25 burpees.

    Moseyed over to the fountain for step ups, derkins, irkins, box jumps, and dips, then did a dora with 50 burpees, 100 merkins, and 200 squats, while partner hopped up and down the museum steps.

    Moseyed to the peristyle for some final exercises: monkey humpers, overhead claps in a people’s chair, Catalina Wine Mixers, and dying cockroaches.

    Great workout! Thanks to all who attended, and looking forward to seeing everyone tomorrow morning at Renaissance.

    C-Fish

  • 7 Turkeys plucking at the Scramble!!

    Seven birds flew into the Scramble this Thanksgiving Morning, with the exception of one advanced bird cruising in on a GIANT ready to pluck through the streets of our beautiful home of Mandeville.. Let’s keep it simple and sweet like pecan pie!!!!

    warmup

    All IC 15 SSH, Toe Touches, Windmills, Scorpion kicks, Left/Right groin stretch and the Butterfly stretch..

    thang

    PAX broke into various pace sets as YHC took the road with a returning Butt Splice to catch-up with a brother not seen in awhile..
    Returned to the AO with few to spare and gave the Wacker his touch on Core before off to filling the stomach with all the goodness this day brings.. IC 15 LBCs, Flutter kicks and Hello Dollies..

    count, announce, intentions for others and reflections of the many blessings we all have including the F3 Brotherhood.. COT

    Big thanks to Splice for closing us in Prayer before heading to the House, Waffle House that is for a little F2 before returning Home to get the day going!!

    Appreciate all you Turkeys who chose to get out the roust this Gloom and join me!!

    Wishing you all a wonderful and enjoyable day!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • 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

  • 10 Turkeys at The Gipper

    Eight veteran Northshore PAX, a visitor from F3 Louisville, and an FNG from Monroe, NC descended on The Gipper in the Gloom this morning for a pre-Thanksgiving beatdown. After a quick warmup consisting of SSHs, mountain climbers, seal jacks, merkins, imperial walkers, plank jacks, and butt kicks, all 10x IC, we headed to the Justice Center for

    B-L-I-M-P-S since we’ll all look like one tomorrow.

    The PAX partnered up and together knocked out 50 burpees, 50 lunges, 50 imperial walkers, 50 merkins, 50 plank jacks, and 50 squats with partner 1 exercising while partner 2 ran up the Justice Center stairs and down the “NO SKATEBOARDING” ramp to relieve partner 1.

    Short recovery walk to Oak Alley where we alternated sprinting and jogging at each live oak tree. That effort turned into a mosey back to The Gipper trailhead and the undisclosed secret location housing our cinderblocks.

    Each man checked out a cinderblock from storage and got together again with his partner. The PAX knocked out 10 reps each of thrusters, swings, manmakers, merkins, around the worlds each direction, figure 8s, goblet squats and RDLs. Between exercises, one partner backpedaled while the other farmer carried two cinderblocks 25 yards. We held our blocks overhead while waiting for the 6.

    After returning our cinderblocks to storage, the PAX moved to the bandstand area and with the three and a half minutes left hit as many rounds as possible of bear crawls down the hill, jump or step up onto the bandstand, jump or run down the ramp or stairs, and raccoon crawl up the narrow concrete ledge back to the starting point.

    Countorama, nameorama, and a nice prayer from The Hammer to wrap things up.

    Welcome FNG Rogan!

    Thanks for joining us this morning Leprechan!

    Happy Thanksgiving guys!

  • The Sound of Silence

    After LSU spanked Arkansas and the Saints squeaked out win in the final seconds of the game, 17 men appeared out of the gloom on a frigid Monday morning. After the standard disclaimer, they were off to the rock pile for a warmup.

    Warmup

    SSH (x20), Hillbillies (x20), Arm circles- 10 forward and 10 backward, Grass grabbers (x10), Peter parkers (x20), Abe Vigodas (x15)

    The Thang

    The PAX counted off by 1s & 2s and split into two lines to complete an Indian Run of BLIMPS around the asphalt track as follows: 5 burpees OYO at the start, 10 lunges in cadence at the hill, 15 Imperial walkers at the first metal building, 20 Merkins in cadence at the first parking lot, 25 plank jacks in cadence at the second parking lot, and 30 Squats in cadence at the flag.  Mosey back to the rock pile. Bogey, with his much appreciated wit, was noticeably silent throughout this part of the workout.  I recall hearing a comment about “three in the tube” during the Indian Run, but that’s about it.

    With Rudy in the group, YHC knew he would be chastised if we didn’t play with rocks at “Rock City!” The PAX were instructed to grab a medium-sized rock and mosey to the first tree line between the two baseballs fields for 11s using said rock.  YHC felt we have been neglecting our triceps so triceps extensions were the pain of choice.  PAX were instructed to begin with one extension, mosey with rock to the opposing tree line for curls, then mosey with rock back to the first tree line, and so on. 

    Once 11s were complete, the PAX returned to the rock pile for five minutes of Mary. Still little word from Bogey, although he denied it! 

    For our final act, PAX were instructed to dig deep and give the last of what was left in the tank for a full sprint to the flag.  With one minute remaining, a leg stretch was completed.

    COT: Name-o-rama, announcements, intentions, and a prayer.  Give thanks for all that we have.  Somehow YHC was able to mostly stifle Rudy’s complaints and Bogey’s witty commentary. What gives?! The Sound of Silence can be eerie.  Thank you F3 for the opportunity to lead a group of leaders! Thank you PAX for being great followers. It’s always an honor.