F3 New Orleans

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  • You don’t have to be perfect, just better than yesterday

    20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.

    About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.

    • Bring an activity tracker
    • All run one warm-up mile together
    • Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
    • Regardless, turn back at 20 minutes and run back to the flag.
    • Send me your mile 2 time

    Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:

    1. Shuffles
    2. Tua 6:47
    3. Dirty Dell 6:37
    4. Briefs
    5. Screwtop
    6. Belloq 6:51
    7. Hawg 6:40
    8. Jesus Juice 7:02
    9. Rudy
    10. Kuch 7:06
    11. Breadsticks 6:32
    12. Rev Sox 7:51
    13. Tool 8:49
    14. Woz
    15. Bongo
    16. Chips
    17. Tugboat
    18. Hokie Pokey 10:30
    19. Thumb War 8:13
    20. Gideon

    Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch

  • Monday Legs Day with No Rain and a Sketchy Drive by

    After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:

    Warmup:

    Parking Lot Tracers (w/ back peddling and side shuffling)  – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.

    Circle Up for:

    SSH (15 ct.) /  Forward Arm Circles (15 ct.) / Reverse Arm Circles (15 Ct.) / Grass grabbers (15 Ct.) / Low Slow Squat (15 Ct.)

    Dirty MacDeuce:

    4 Rounds – 3 Exercises (Chest, Legs, Abs Focus) x 12 reps with Lap around Chamber parking lot.

    • Round 1 – Merkins / Squats / Big Boy Sit Ups
    • Round 2 – Incline Merkins on the Curb / Calf Raises / Flutter Kicks
    • Round 3 – Wide Grip Merkins / Summo Squat / Freddie Mercuries
    • Round 4 – Carolina Dry Docks / Bonnie Blairs / Reverse Crunches

    Moseyed to the Soccer Field…

    Leg Wrecker Round 1

    Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s

    Moseyed to Bleachers…

    • Right Legged Step Ups (20 Ct.)
    • Dips (20 Ct.)
    • Left Legged Step Ups (20 ct.)
    • Incline Pushups (20 ct..)

    Leg Wrecker Round 2 – The Same

    Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.

     Concluded with COT and Prayer.

    Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!

  • The Skinny 10/21

    23 brave men including one FNG gathered in the gloom on this Monday morning.

    Warmup: Run around golf course parking lot then to bandstand for:

    SS Hop x 20

    Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)

    Hillbillies x 20

    Mountain Climbers x 20

    Peter Parkers x 20

    Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.

    Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.

    Those that finished early restarted the BLIMPS without the run.

    Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.

    Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.

    Finally a Round of Mary:

    V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.

    Final Sprint down Oak Alley for a COT and Prayer.

    Snooki was named.

  • Just Another Manic Monday

    At 5:12 a.m., YHC pulled into the Marsh, only to find it empty. Prepared to move forward with a Beatdown of 1, Cowbell soon made his presence known. With no Q signed up, Cowbell and Hammer quickly agreed to co-Q. Akbar must have overheard, because right as we were to begin warmups, he swooped in to create a triumvirate of Qs.

    Warmups: (The Hammer)

    SSH x18/IW x10/Merkins x10/Arm Circles –Forward x5, Backward x5/Toe Touches x10

    Cowbell took Q from here, as we began a mosey toward the Lake. We stopped on the corner of each block to perform the following trifecta in descending order: Merkins/Squats/Big Boi Situps x 25/20/15/10/5.

    Once at the Lake, Akbar took over, and we began with 25 Freak Nasties on the wall. We began our mosey back to the Marsh, and Akbar had us do the following trifecta in descending order: Jump Squats/Walking Lunges/LBCs x25/20/15/10/5. YHC has concluded that Akbar is still angry about Ole Miss’ loss to the Aggies on Saturday, and he was taking it out on us via the Jump Squat/Lunge combo. There really is no other explanation.

    Once back at the Marsh, the Hammer took Q back over and led the triumvirate in a series of suicides on the court, much to the chagrin of Cowbell and Akbar. We changed it up as follows:

    Full sprint each way/Bear Crawl out, backwards run back/Shuffle out, 10 LBCs at each line, sprint back/Sprint out, 10 of Dealer’s Choice at each line, Sprint back/Sprint out, Descending Burpees at each line –4,3,2,1, Sprint Back

    To finish with a few minutes of Mary, Cowbell had each of the PAX pick an exercise x 25. The Hammer chose (of course) American Hammers, Akbar chose Mountain Climbers, and Cowbell finished us off with Crunchy Frogs.

    Hammer prayed us out, lifting up our brothers Water Pik, Jose 10k, and special intentions.

  • 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

  • Spanish lesson please gentlemen your messing up the Qs count!!!

    Lots of chatter and the return of Burgundy at the Scramble. I will be brief as my time has been consumed by other activities, but when AEP (Annual Election Period) ends I will consider taking lessons on counting in Spanish past 10…

    Warmup

    IC 15 SSH, Toe touch’s, Windmills, Butt Kicks, high knees and lunge walk about 30 yards..

    Mosey consisted of interval sprints of 100-200 yards multiple times throughout the run. Paused briefly at the pier for Erkins and Slow squats to 15 IC. Returned to Mosey back to the AO.. Pace was a respectable 8:37 I believe called out by Cowbell.. Finished with 15 IC Merkins, Lil Manny Crunches, Scissor kicks, Scorpion kicks. Held chillcot plank 30 sec holds, left/right arm high while counting around the circle. Q learned his fellow PAX are well versed in their Spanish. Ended with 15 IC slow squats..

    YHC prayed us out!!

    Appreciate the post PAX till the next time!

    👊🏻✌🏻

  • All Hail Sir Shuffles! or the 7th Running of the H8

    All Hail Sir Shuffles! or the 7th Running of the H8

    On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.

    Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.

    YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.

    Then what men said could never be done……….. it happened.

    They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.

    They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.

    They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.

    Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.

    The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax

    -Rev Sox

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • 25,50,75,100….

    Lovely boil water advisory uptown morning, 7 pax assemble by the park for a countless workout.

    Start a bit of stretching then off to the middle mountain. Starting at the bottom we begin the thang:

    25 burpees then up to next level

    50 merkins then up to next level

    75 squats then up to next level

    100 lbcs then run laps while waiting for the 6

    5 hand release burpees and then down the stairs to the bottom level

    mosey to the corner of calhoun and st charles

    three 5 count jack webbs up the tiered lawn then lunge walk to the starting point

    three 10 count v-ups up the tiered lawn then lunge walk to the starting point

    mosey to the benches and oyo:

    20 dips

    20 right leg step ups

    20 left leg step ups

    20 derkins

    mosey to touch down jesus lawn for:

    round 1 ring of fire:

    5 burpees

    10 merkins

    20 dying cock roaches (which I counted so not a count free tuesday)

    round 2 ring of fire

    5 burpees

    10 merkins

    mosey the flag, count off, name-o-palooza & prayer

    Thanks for lettering me lead and placating my repetitive work out,

    86

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.