F3 New Orleans

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  • Do You Know What It Means To Miss (F3) New Orleans?

    Last week’s hiatus from F3 gave me a bitter taste of what my next four months would be like.  I mean, sure, I was well-rested.  Aside from that, though, there was a massive hole in my daily routine.  It just proved to me that F3 is irreplaceable, and can F3Nation just hurry up and expand westward already??

    YHC has been getting over a nasty cold and wasn’t sure I’d be able to get the count out in the manly fashion the PAX is used to from me.  But the coughing fits subsided long enough and all went fairly well.

    Started things out as we often do, with SSH.  Then: IWs, Hillbillies, Toe Touches, High Knees, Butt Kicks.  All 20x IC.

    Then up onto the trailhead stage for The Dirty McDeuce.  3 sets of exercises, 12 reps each, followed by a mosey around the trailhead perimeter.  4 times.  The exercises were:

    Merkins – Squats – LBCs

    Hand-release Merkins – Jump Squats – Freddie Mercs

    Derkins (off stage wall) – Monkey Hummers – Heel Pulses

    Burpees – Sister MK’s – Putins

    Next up, partner up: P1 Lt Dans across the corridor to P2, who is performing Sumo Squats.  Flapjack.

    Then over to those brand-new blue benches: P1 knocks out AMRAP Freaks Nasties, while P2 does three laps up and down the stairs.  Switcheroo.  (Clearly, someone on the city council caught footage of the beast Shooter pumping out a set of Freak Nasties on those flimsy wooden benches and thought it a wise idea to replace them.  Smart move, we were definitely gonna break one at some point.)

    And finally, a little Mary: Hello Dolly’s, Flutter Kicks, and LBC’s, 25x IC.

    Thanks men, it was good to be back in your company this morning.

     

     

  • Curls For The Girls

    Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer.  No running involved so lot’s of time to hopefully build some muscle.  Here’s what we did:

    • IPW x25
    • Goofballs x20
    • AC x20
    • WM x20
    • Crab Cakes x20
    • LS Squat x20
    • 1 round of Crowd Pleasers (Merkin:Groiner, 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1)

    Headed to the rock pile and grab something large for curling then circled up for Curls x12 IC

    Deposited large rock over outfield fence, grabbed a regular/medium rock, lifted overhead, and lined up for an Indian Lunge Walk to the field entrance.  From there we deposited med rock on baseline, then bear crawled to get large rock.

    Next up, everyone’s favorite, 11’s:

    • Side #1 – Curls w/large rock
    • Bear Crawl approx 10yds to…
    • Side #2 – Squat Press w/med rock
    • Backwards Bear Crawl Back

    Then time to break for some Mary:

    • Rosalita x25
    • Penguins x20
    • WWII Sit Ups x20
    • Chest Press w/large rock x20
    • Flutter Kick holding rock above chest x20
    • Russian Twist x20
    • Row ? x20?

    Just enough time left for one last upper body COP, this time rotating clockwise and using next rock in line.  YHC mentioned it never hurts to try some “strange”.  Seven rocks so seven quick rounds, all IC:

    • Curls x5
    • Curls x5
    • Curls x5
    • Shoulder Press x5
    • Shoulder Press x5
    • Curls x5
    • Curls x5

    Walked back to base, keeping rocks moving the whole time with more presses and curls.

    COT to cap things off.  Fine job men!

    Tool

     

     

     

  • Murph Marsh Monday!

    YHC arrived at the AO to an early return of vacationer Waterpic..  Figured with the holiday the Marsh would not produce many at this beatdown and unfortunately my thoughts were correct as many chose the path of Fartsacking on this memorable day we call Memorial Day!! Time is of the essence and we have non to spare with the Murph on the agenda. So let’s pay homage to our Veterans past and present. Also let us remember the sacrifices put forth by both themselves, as well as their families..

    Simple explanation broken in 2 sets. 5 rounds of 10 pull-ups, 20 Merkins and 30 Squats. Followed by 1 mile run. R/R. Of course some modifications needed through this challenging beatdown, with much respect to Lt. Murph knowing he did no modification as well as completed with a ruck sack in tow…

    Returning we count, name and pray!!

    Waterpic recommendation of a little F2 coffateria afterwards proved just as rewarding!!

    Apprecite the post Waterpic!!

    ✌🏻 till the next beatdown!!

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • yada yada yada……gimme a 20 sack: The Misadventures of Seal Team 2

    That one time when I woke up at 4:10am, having experienced a bizarrely rough night of sleep, and ALMOST texted the only other guy with the determination and drive to join me in the gloom for a 10k to say I wouldn’t make it…yada yada yada…he and his babysitter ended up lost in the pitch black woods of Maryland with spray paint and a brush looking for the water tower.

    There’s only so much you can learn about your F3 brothers posting every saturday, or even with a few sprinkled weekday workouts. If you really want the opportunity to learn about a guy, run 6.2(+.05) miles  at the butt crack of dawn with him. YHC has had that privelage with a number of his fellow F3, and treasured each valuable moment. A rarer treat is the one-on-one. Today’s lesson was the intro course of Who is Mike “EiEi” Farmer, with a refresher course on The Woes of the Wacker.

    Two individuals on 2 distinctly divergent life paths, both of which helped shape who they are, converge on Mandeville’s lauded Lakeshore Dr with one distinct piece of shared knowledge – scales are for white people!

    A better-than-anticipated pace of 9:03/mm was determined with the use of some alternative math.

    Seal Team Hollywood’s a no go with weak walrus reasoning having to do with an event to be c0-attended by mini-wackers.

    And, finally, the grass is not always greener…sometimes it’s the color of an awe-inspiring sun set.

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Revival, Repost and Reverance!!

    The Scramble proved this YHC wrong on this Gloom. As I awoke this morning thoughts came over me knowing that a few of the regulars (Steve/Waterpic) would not be posting. I began wondering if it would be a solo post of sorts. Those thoughts were quickly erased with the revival of the Wacker of Bushes/Pelican and the repost of Sprocket who has become a regular Scrambler and the Reverance to a Hall of Fame Wrestler welcome (FNG) JYD. Nice job to Choppa for EHing!! With Chewy and EiEi arriving with 15 seconds to spare the numbers quickly swelled to 8 men, which is a great number considering all the past men who were once regulars (Captain Sparkles/Butt Splice/Burgundy/Sea Bass) and had they posted we would have surly shattered any previous record the Scramble had seen in its past..

    warmup

    All IC 20 SSH, Imperial Walker and Windmills.

    thang

    Standard route on this Gloom would provide the PAX with a community activity along sunset point where what appeared to be a setup by the Wacker. It  was as if the test of trash pickup needed to be taken to another level and indeed it was as half his journey consisted of carrying a garbage bag filled with the goods collected along our path to the return of the AO. We wrapped up with 15 IC Merkins, 15 IC LBCs, 15 IC cross crunches left/right and closing with 15 IC Hello Dollies. Naming of JYD proved to take us all back to a time of Reverance to the WWE and WWF.. Welcome JYD!!

     

     

    Appreciate Choppa for praying us out!!

    ✌🏻 to everyone on this holiday weekend!!

     

  • Rest Up Snack Pack

    The Scene:  The Colosseum

    Conditions: Early. Cool. Not nearly as humid.

    Welcome

    High Interest joined us from Myrtle Beach, South Carolina! Welcome High Interest. You reminded us how humid it is here.

    Disclaimer

    Warm-a-Rama:

    Snack Pack took Q for us as we started.

    Moseyed to field by stadium for Warm a Rama

    • 10 Abe Vigodas
    • 12 jumping Jacks
    • 13 Seal Jacks
    • 10 forward arm circles
    • 10 reverse arm circles

    The Thang

    • 13 Freak Nasties

    Then moseyed to hill for…

    • Run down backwards, run up forward 10x

    At this point Snack Pack went down with a calf strain. Get better Snack Pack! T-claps to Shangeaux for helping him to get back to the flag.

    I tried to slide in as Q for Snack Pack with far less wisdom. The rest of the Pax performed

    • Lucky Number Seven- Start at bottom of the hill, do a burpee, run to base of the hill and do a merkin, bear crawl up, and then do a squat at the top. Run down, rinse repeat, but add a rep each time so at the end you do 7 burpees, 7 merkins, 7 squats. This is when we realized it’s cool, but still Louisiana and humid.

    Moseyed to our usual spot by the gym and did 23 counts of each exercise as an ode to the date being May 23. Arbitrary, I know.

    • Cryojacks 23x
    • Incline Merkins 23x
    • Upper Cuts 23x
    • Decline Merkins 23x
    • Attack 23x (sit down in squat and open hand strike, alternating hands. Wears you out fast)

    Nice job by all channeling our inner Floyd Mayweather and hope to do more soon.

    Moseyed near the Colosseum and gave the 6 a.m. workers a show as we…

    • Wide football sprints in place (think Remember the Titans; quick feet), then on my call, sprinted about 25 yards and did a burpee, and got back into wide football sprints. Did this the length of the Colosseum and got a couple ooo’s and ahh’s from the workers (I think).

    We were happy to see Snack Pack waiting at the end of our proverbial football field. He’s a trooper.

    Moseyed to the jungle gym area for…

    Mary:

    • Leg Lifts 15x
    • Ski Abs 15x
    • Crunchy Frog 15x (shout out to Snack Pack)
    • Swimming Kicks 15x (Thanks Big Easy)
    • Jane Fonda’s 15x (a Dagwood favorite)

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Snack Pack’s Calf!

    High Interest’s wife back home in Myrtle Beach taking care of the two kids.

    Announcements:

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • sometimes you eat the bear and sometimes the bear eats you

    The PAX gathered at the AO ….

    Standard disclaimer and mosey around the track with a left turn across Magazine St, past the Audubon Zoo sign and into the green parking lot.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, Sealjacks x16 IC (sealjacks are boring), Mountain Climbers x20 IC, 5 burpees OYO.

    Mosey across the parking lot and through the gates to the Southeast Louisiana Flood Control System (aka the levee). Line up on the path for 7’s. Catalina wine mixers at the bottom and 2 leg lunges at top. OYO.

    PAX moseyed to the molehill at the end of the fly soccer fields. Pair up. Partner 1 bear crawls over the mountain, down the other side, does 30 LBCs, then moseyed back around the mountain.  Partner 2 holds a low plank until 1 gets back.  Flapjack twice.

    Mosey to the fly playground, divide into rough groups of five to rotate through pullups, incline merks, decline merks, dips, and plankjacks.  Pullup group had the count of 10.

    Fast mosey to the labyrinth for quick Mary. Russian Twist x10 IC, Hello Dolly x10 IC, LBCs x10 IC.

    Times up.

    Mosey to the flag and one minute over.  Yankee is likely drafting the email of admonishment as YHC types.

    Count off and Name-O-Rama.  With such a large group today we missed an FNG, who stealthily invented his own name.  That would not stand, however, and our friendly canadian  was named “Bieber.”

    Announcements, intentions and close.

    Thanks to all for putting up with YHC’s fumbled organization on the exercises. The Pax ate the Bear, but the Bear ate YHC.