F3 New Orleans

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  • Invasion of exchange students

    Well we guess that Cavalier didn’t get the memo for this AM – Douille?  Did you let him know he had the Q?

    Beautiful 60 degress today!

    It was all good.  I had a plan in my back pocket.    We were join by Buffett from Myrtle Beach, NattyDatty from Ashville NC, and King of Beers from Ashville.  All in town for a conference.  Tclaps to NattyDaddy and King of Beers for the 6 mile pre-game run.  Another tclaps to NattyDaddy for running six miles back!

    We did the traditional Audubon Park loop for our Monday AM beatdown at the Skinny.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Low Slow Squats x 20

    Run to the rows

    At the rows – I broke the rules.  20 rows is the count.

    Burpees, Hand release Merks, and Lunges

    Indian run for one cycle through the group – to a lighted spot.

    Here we did donkey kicks x 20, nolan ryans, low country crab x 20 and fire hyrants x 20

    Hallelujah run to the benchs.  20 oyo dirkens, 20 step ups left ic 20 oyo dips 20 step ups right ic 20 oyo irkens

    Back to the track – indian run one cycle through the group to the water fountain.

    then 6MOM  –  dying roach x 20,  russian twist x 20, flutters x 20 , v-ups x 20, lbt x 20

    Back to the track – 80% run to the monkey bars

    PIMP.  Groups of 5 – Pullups x 10, Imperial walkers x 20, Merks x 20, and Plank Jacks x 20

    Horses to the barn 90% sprint to the flag.

    2 min early at the flag.  20 hip dips, each side.  That was time!

    Thanks for the opportunity to step up.

    Tclaps to Gabrielle for posting on the Northshore.

    Prayers to the Burton Family.

     

     

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • The Marsh as an Endangered Habitat or Blue Mondays?

    “Life’s most persistent and urgent question is: What are you doing for others?” Martin Luther King Jr

    As I laid in bed last night I decided I wasn’t going to make it to the Marsh because between the comfort of my best friend in college (my bed not my wife;) and the long weekend I had had, I knew the 4 o’clock hour would look as hideous a dog’s petoot! But a sudden thought urged me to see who had Q before I drifted off, and low and behold, “Bushwacker” was filled in for the 1/22 slot. Apparently, many of my F3 brethren had similar machinations because I experienced my 1st no-show (unless someone came REALLY late, in which case, my apologies).

    Though it is no longer MLK day, and I’m certainly no Steve, I included the quote to inspire you guys to intentionally find a way to help another today, plus I did 50 merkins before I returned home make the kids’ lunches and put on some coffee for my wife. Often our closing prayer mentions appreciation for the men who come out to improve themselves and push us to do the same. Today’s beatdown is all about working the heart muscle, go out of your way to do for others today!

  • F3 – Frozen Foundry Fools

    What do you do when you sign up in advance to Q a workout then wake up to 22 degree temp, stiff north wind, and ground covered in ice?  Do you back out…do you call it off…blame it on the frozen car doors or icy windshield…maybe claim one of your kids is sick???  Well, those thoughts may have crossed YHC’s mind on Wednesday but knew the backlash and guilt that would result.  So, after adding a few extra layers and spending 10 minutes getting the vehicle drive-able, YHC rolled up to the meeting spot for the Foundry in City Park to find a few other manly men looking to get their F3 fix.  Needless to say, we were the only souls around which had me questioning our sanity and this whole “rain or shine” policy from headquarters.  After exchanging the usual pleasantries to offset the unpleasant conditions, we quickly got things going and blood pumping.  The goal was to be safe, avoid slipping on ice, keep feet and hands dry, and dodge hypothermia.  Here’s what we did:

    Mosey down Roosevelt Mall with pit stop for the pre-thang:

    SSH x30, Arm Circle x20, IPW x20, Windmill x15, Lunge Hold/Stretch 45sec R&L

    Then proceed to the front of the museum (near front door) in hopes of getting out of the wind and having enough light to avoid any black ice.  Once there, we partnered up for Dora 1-2-3 with the timer being PAX#2 running down to the sculpture pond, knocking out 5 side steps, then run back up while other PAX kept a cumulative count of:

    Dips x100

    Inclined Shoulder Taps x200

    People’s Chair with Air Press x300

    At this point, it was time to man up and face the brunt of the wind again so what better way to do that than a mosey over to the banks of the Big Lake and gaze upon the newly installed, illuminated 300 Year sign that is part of the New Orleans Tricentennial celebration.  The original plan called for a few things but since time was ticking we instead cranked out 30 Burpees, one for each decade.  YHC got a funny look from an unnamed PAX but we made it happen.

    Mosey back towards the flag and regroup on Roosevelt Mall to knock out Dips x10 and Inclined Merkins x10 on three separate benches of your choosing in route to base.  One minute left for post-workout stretching, led by Walleye, our muscle and bone guru.

    COT to seal the deal.  T-claps to those who came out in the elements and also, t-claps to those who wanted to come out but made the right call by not driving further distances on the icy roads.  Rumor is the Birdcage had a handful of guys that were able to post as well.

    Side Note:  Several of us have recently talked about the importance of stretching after or at the end of our timed F3 workouts.  It’s something many of us forget about or think may not be macho enough to do during a workout they lead.  YHC has recently been dealing with Achilles tendinitis which is alleviated by lots of stretching.  We should plan on doing it more in order to avoid injury and/or turning into old dudes.

    Thanks for letting me lead.

    Tool

     

     

  • A Mild Morning at the Mothership

    T-Claps to Butt Splice for continuing to bring out the FNG’s – producing not one, but two on this balmy 41° morning.  And in turn, t-claps to FNG The Clap for convincing fellow FNG Phooey that he was attending some sort of outdoor bible study group in workout clothes.  Hey, whatever it takes.

    Now you know that things have warmed up around here when everyone goes back to ordering iced coffees at coffeteria.  The cold front that brought temperatures down to a record 16° at The Gipper on Wednesday have hardened our PAX, and typical winter Louisiana weather now seems downright cozy.  So off with the knit caps and the Driving Miss Daisy gloves (Tanked Up!), and down to business:

    Warm Up: SSH, Seal Jacks, Windmills, IW’s, Good Mornings, Mummy Kicks, High Knees, Butt Kicks. Then mosey East to circle up for…

    COP: Holding plank, the PAX performed: Mountain Climbers, Peter Parkers, MC’s, Shoulder Taps, MC’s, all 20x IC, followed by 10x Merkins OYO.  Quick rest, before:

    Round 2: MC’s, Parker Peters, MC’s, Plank Jacks, 20x IC, followed by 20x Merkins OYO.  Recover and mosey to the Lakefront Playground for….

    Partner Routine 1: P1 does 20x Big Boy Sit-ups followed by 20x Merkins continuously while…

    P2 starts at Pad 1 with 20x LBC’s, then crab walks to Pad 2 for 20x Plank Jacks, bear crawls to Pad 3 for 20x Squat Jumps, then bunny hops to the start.  Partners flapjack until each has done 3 rounds.

    Partner Routine 2: P1 does Lt. Dans down the stretch, sprints back, while P2 does Burpees.  Switcheroo.  If you need instructions on the lunge-to-squat ratio for Lt. Dans, ask Maverick, I think he went to a fancy New Orleans school.  And if you need to know why shots of Cuervo the night before an F3 workout might not be a great idea, ask Phooey.  (Though to his credit, he was unaware of what he was getting into this morning, and was somehow able to finish without splashing merlot.  An impressive feat.)

    Then a Double Applesauce Bataan Death March back to the flag for…

    Mary: Putins 25x IC, Leg Raises 15x IC, Crunchy Frogs 12x IC.

    Countdown, nameorama, naming of the FNG’s, and…. hey, who shows up, but EiEi – just in time for free coffee and to plug his event, The Krazy Ivan.  Tanked Up sent us out to coffeteria with a great prayer.   Thanks gents for a great start to the weekend, it’s always a pleasure to lead this group.  And hey, wash your tank tops, dust off that ushanka, do what you need to do, but whatever you do – show up tonight.  The Ivan is finally here and our honor rests in your hands.

  • Sub Zero Pete

    They call me Subzero Pete
    I’m the king of the Burpee beat
    When I call the pax I go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Yes sir, I’m Subzero Pete
    I’m the craze of my Uptown street
    When I start to Q everything goes
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    The Pax they sing

    Up Wolfpack hill our backs lead the way
    No more burpees the pax they pray
    So Burpees it is and we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    In search of Dora we go
    Mericans we dug not one shmoe
    LBC to strengthen our dough
    Squat Jumps to end the show
    And we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Down the stairs and to the benches for more
    The Pax they cry “why o why”
    They let out a ugly sigh, “Boo Whore!”
    It’s very nice! To be So full of ice!
    They will be singing my song
    All the day long

    So if you like the beat
    Take a lesson from Subzero Pete
    And I’ll teach you to Q in the subzero heat!
    And we will all go!
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Oh…and we had Q cake from Maple St Patisserie…Cavalier ate a lot!

  • Pre-Crazy Ivan Quick-Step

    Has it gotten to the point yet (can it really ever) to where it’s passe, redundant, or simply monotonous to mention anything about the frigid temperatures we’ve been facing this winter? I didn’t think so either….It was DAMN COLD this morning! All the better reason to abbreviate this morning’s edition of The Captain’s Cove in anticipation of the juice we’ll need for our legs when the northshore’s honor is on the line tomorrow night at the inaugural Crazy Ivan. Despite halving the regularly scheduled 10k to a 5k, YHC  knew I would be pushed to the brink with the rest of the PAX consisting of members of F3 Northshore’s “8 minute mile club.” After all guys, I’m not really a runner…

    We quite quickly rolled off countorama/namorama, and with expedited efficiency we prayed a plainly direct prayer of appreciation and were off. Instead of the regular route, we just went the length of lakeshore dr. and back. T claps to Ei who eventually hung back for the slow mosier among us (I won’t mention any names), and tried his hardest to run slowly enough to stay with him.  Great run this morning guys, and an even better run tomorrow night! (hopefully with Butt Splice and Backdraft among us)

  • 3 Musketeers at the Scramble

    It was cold in the gloom this morning at the Scramble.  After some mumble chatter, we got right to it.

     

    Warmup (all IC):  10 SSHs, butt kicks, high knees, Wind Mills, plank-jacks, shoulder taps.

    Pre thang:  3 minutes of pull-ups, freak nasties, shoulder shrugs, in rotation

    Thang:  3.2mi run.

    Post Thang Mary (all IC): 20 IBCs, Flutter Kicks, Hello Dollys, Wife Pleasers

    I was glad to have two of my F3 brothers post for my first Q, especially on such a cold gloom.  Looking forward to many more with this band of men.

  • Gelid Air at Okwata

    YHC had so much fun with the Pax at the Foundry in the below freezing temperatures the day before that he just had to sign up and take the Q for the gelid wind conditions expected to be at the angry Okwata. Upon arrival to the Okwata AO with one minute to spare, YHC found two Pax he had never seen before. Two Pax from F3 Birmingham were in New Orleans on business, but nobody told them the city was pretty much shut down. But these F3 men scoff at wintry weather conditions, and YHC was pleased to see them. This would not have been a good day to be a Pax of one! Wait, where are the NOLA men of F3? No time to think about that. Good thing Hawgcycle showed up and found us with his crochet visor and gloveless! I nearly lost hope for F3 NOLA!
    With no shovel flag to plant, YHC gave a brief disclaimer, and then…

    Mosey across the levee to the south side, where Hawgcycle found us. The thermometer read 25 degrees, and the wind chill brought that down to a “feels like” 12 degrees or so. Any hospitable host would do what he could to keep guests somewhat shielded from the gelid wind of the north!
    Circle up at the base of the levee for warmup:

    SSH IC x 20
    IW IC x 20

    Taking a sheet from the Shorty Q book, mosey to Lakeshore Pkwy for some Circuits, as the Pax needs to get warmed up more:

    Circuit one: Starting at the middle lamp post, call it #2, sprint to #1 lamp post and do 10 merkins. Run back to lamp post #2 and do 10 merkins, then run to lamp post #3 and complete 10 burpees all OYO

    Circuit two: Starting back at lamp post #2, sprint to #1 lamp post, complete 10 Catalina Wine Mixers IC, run back to lamp post #2 and complete 10 merkins IC, then run to lamp post #3 and complete 10 burpees OYO.

    Now the Pax is nice and toasty, but can’t slow down now! Mosey to Canal Street for some BLIMPS:

    Corner of Amethyst and Canal: 5 double merkin Burpees OYO
    Run over the levee to the north side, enduring the gelid wind, to Lakeshore Drive: 10 Lunges IC
    Bear crawl across the median (oops, called it the wrong thing – thanks Hawg) err…Neutral Ground….to the other corner: 15 Imperial walkers IC
    Run across the levee to the other corner of Amethyst and Canal for: 20 Merkins IC (4 count of course)
    Bear crawl across the neutral ground to the first corner: 25 Plank jacks IC
    Run across the levee against the gelid winds again to finish it off: 30 squats IC

    Mosey back to the south side of the levee for an Okwata favorite: Burp Back Mountain! Modified due to time.
    Partner up, Pax 1 begins burpees at the base of levee. Pax 2 runs backwards up the levee (quadraphilia) and down three times, then rotate. Goal is 50 burpees cumulative.
    With 6 minutes to go, only one thing will do:

    6 Minutes of Mary! All IC
    Flutter Kicks x 20
    Hello Dolly x 20
    Tin Snips x 20
    Freddie Mercury x 20
    Russian twist aka Putins x 15
    WW2 situps x 10

    Times up, mosey back to the VSF.

    COT

    Count off, name-o-rama, announcements, intentions and close with a prayer.

    NMM
    The announcements were pretty short, not only because it was frigid, but also because it was really just YHC and Hawg from NOLA. With the roads shut down, YHC was impressed with Hawg’s determination to make it to Okwata. T-Claps to Mullen and Zacchaeus from F3 Birmingham for posting on this cold morning. It’s always great to see men from other regions post, and F3 NOLA always welcomes them with a good beat down.
    The Q signup sheet has a lot of blanks on it. See what you can do to remedy that…..

  • What keeps you warm you ask! BURPEES DO!!!

    We came from the land of the ice and snow
    From the midnight sun, where our hot beds stow
    BURPEES were The hammer of the gods
    We dropped and moved the earth with our hands
    To fight the cold, we ran and yelled
    Valhalla, we are a coming!

    From the shelter we sortied onto the Tundra Ice
    Around the park we soared
    From station to station moving faster than the wind to our bones
    We whispered tales of dips and power ups.

    Victory through BURPEES our only warmth
    Hungry we yelled for more
    All we heard were Gabrille’s snore
    Lunge, Burpee, Run, Burpee, Lunge

    Back to the shelter in search of our ROOTS
    We circled for Mary
    Of how we calmed the tides of war
    We are your overlords