F3 New Orleans

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  • Wrong Way Wrudy

    Looking at the Q list on Sunday, I saw quite a few blanks for this week (and for upcoming weeks – lots of opportunities, fellow PAX!!!).  But I decided to take the chance to fill my name in for a number of them this week.  First up, Rock City.  I hope everyone enjoyed the relatively dry air – a delightful July break from the preposterous humidity!

    PAX gathered around the VSF, and at 5:30 – we were off.  In retrospect, I think I forgot the disclaimer.  Oops.  But out of the gate, we turn left rather than right.  That caused some immediate grumbling.  “What about my rock?” asks KimChi.  “Does he know what he’s doing?” asks Walleye.  “I just want to sing!” bellows Bogey.

    COP #1: A clearing sorta near a bandstand, just off the path.  Not really sure where we are, as we don’t normally go this way.  But find an ant-free spot in the grass.  Everything x25

    • SSH
    • IW
    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks

    Continue our mosey through the uncharted lands at the south end of the park.

    COP #2: The Playground in the land of far-far-away, or where-the-heck-are-we.  Partner up for 5 stations (Welcome, Woz!!!  Better late than never, and how exactly did you find us here???)

    • 15 8CBBs as the timer.  (All other stations AMRAP)
    • Squats
    • Derkins
    • Pull Ups
    • Lunges

    Finish with 10 Burpees just because Kim Chi was acting sassy.  Then hop back onto the path to continue the mosey through the wild unknown.

    COP #3: The Shack.  Oh, wait – I recognize this place.  I think perhaps I can smell the rocks, we are getting closer!  Grab a bench

    • Channing Tatum x25
    • Tatum Channing x25
    • Dips x20
    • Irkins x12

    Water break, and continue the mosey.  Bogey and Kimchi are out in front, they are definitely anxious to hit the rock pile.

    COP #4: Grab a rock.  Go as big as you want, we aren’t gonna mosey anywhere.  Everything is in cadence, but YHC encouraged the PAX to focus on form rather than speed.  (The Q took this advice to heart, and enjoyed calling out cadences faster than he was lifting….)

    • Shoulder Press x15
    • Curl x15
    • Row x15
    • On your 6 for Bench Press x20
    • LBC x25

    Repeat with x12 (with a few extra rows thrown in as “Tool Counts” – since apparently we weren’t doing enough reps for him).  Then repeat with x10.  Then return our friends to the pile and mosey back to home.

    Finish with our countoff and name-o-rama.  A few announcements of upcoming CSAUPs (Da Parish for a triathalon).  Next week is Q School here at Rock City.  Close with a prayer, asking for wisdom to use the gift of today effectively, in service of each other and our God.  Ask for blessings of cures and comfort on those afflicted with illness.

    We’ve got some Rock City VQs coming up in August!  Looking forward to what StubHub and Milkman are preparing for us.  Just be warned, gentlemen: The PAX at Rock City do not like things that veer from the tried and true… (like saving the rock pile for the end…)

    Thank you for the opportunity to lead – even if in the wrong direction.

     

     

     

  • Troubled Bear Crawls

    Troubled Waters had some regulars travelling with work, so Kimchi and YHC rolled up and held it down.

     

    WarmUp

    Windmills x 15

    IW x 15

    Hello Dolly X15

     

    The Thang

    Mosy up the levee, and do

    10X Jumping Lunges

    10 Burpees

    10X Jumping Lunges

    9 Burpees

    10 Jumping Lunges

    8 Burpees,

    Etc…

     

    Always face the park, back to the river

    Bear Crawl down the levee, 10 Merkins, Run backwards up the levee

    Repeat, descending the Merkins until 1.

     

    I had a seminar in Metairie at 8:30, so had to cut it short and no coffee today.  Next week, Mathlete Q’s the mothership, so Troubled Waters will road trip again, as will be the custom when a TW native Q’s mothership.

     

    Moleskine:

    Tough Workout.  Would’ve been tougher if I brought my notes and did it the way I planned.  Beware Kimchi, the real beatdown is coming!

    COT – BOM prayers for Terabyte, Mathlete and Joe Dirt while they’re putting in extra hours, days and weeks with their jobs.

    Big prayers for Chipper and his M, who were in the hospital in labor.  They didn’t progress though, and they’re back home waiting for their 2.0 to finish baking.

     

  • The Rotating Q

    Pre-Thang: 4 PAX arrived at 6:00 for a pre-thang run.  Crab Legs, Da Parish, Rudy and Tool enjoyed a 2.5 mile run around the Big Lake and the Lagoon in early morning.  Da Parish then departed to be with his friend in time of need.  Godspeed, Da Parish.

    The PAX gathered around the VSF as the clock ticked towards 6:30.  At 6:29, Tool asks Quick Draw what’s in store for the PAX.  Alas, Quick Draw responded with a blank stare and a “What, Who Me?” look.  So the PAX together decide on the most fearsome type of morning workout: the rotating Q.

    Rudy: First up, for the warm up, Rudy leads PAX over to the great lawn.

    • SSH x30
    • IW x30
    • Smurf Jacks x20
    • Peter Parker x30
    • Smurf Jacks x15
    • Plank Jacks x30
    • Smurf Jacks x10
    • Parker Peter x40
    • Smurf Jacks x10

    Quads are now feeling nice and warmed up.

    Walleye: Walleye jumps up, making some comment about how Rudy must be feeling angry.  So how about some Dora?  Partner up.  1 PAX exercise, other PAX sprint across the lawn and back.  Flapjack.

    • Merkin x100
    • Squat x200
    • LBC x300

    Bogey: Bogey decides to stop singing for a while and toss out a new preposterous exercise – something like a 4-corner-ladder-8-count-body-builder on the great lawn.  YHC hopes this one does not make a return appearance.

    • 5 8-county-body-builders in corner 1.  Run to corner 2.
    • 10 8CBB in corner 2.  Run to corner 3.
    • 15 8CBB in corner 3.  Run to corner 4.
    • 20 8CBB in corner 4.  Run back to corner 1.
    • Plank and wait for YHC….

    Water break time…

    Douille: Mosey to the NOMA fountain

    • Tatum Channing x25
    • Dips x20
    • Channing Tatum x25
    • Derkins x15

    Quick Draw: Over to the lawn for some Mary (and some ants)

    • V-up and hold
    • Flutter Kicks
    • Something else

    Tool: Mosey back to the great lawn for planks (high, left arm, reverse, right arm, high).  Then mosey back to the VSF for announcements (no CSAUPs on the schedule – we’ll have to get something organized soon!) and naming of our FNG – thanks for EH’ing him, Cupcake!  Bogey took us home with our prayer.

  • Adventures of Butt Splice!

    In the Gloom is when the pax meet for some pre thang foreplay just to heat things up!! Heavy winds from out the west and choppy waters set the tone for what would be a shirt soaking affair. A 2 mile treck down the Mandeville lakefront will surely get your morning started!! Rainbow Unicorn sets the pace leading with his Alicorn only to get passed in the end by shooter who smack talks his way past the young buck.On return to the shovel flag we find a cooler, heavily tagged in F3 logos, (t-claps captain sparkles… @waterboy would have thanked you) with the gas to fuel a man who is about to embark on an adventure with  the YHC.

    Pax of 11 circles up for the…

    Warmarama:

    SSH IC X20

    IW IC X20

    WM IC X10

    TT IC X20

    BK IC X20

    KH IC X20

    The Thang:

    Mosey to Marigny Ave. and head north for 1 block.

    at this point the pax is already soaking wet! YHC smiles to himself using it to gauge his beatdown abilities!!

    A short interlude in reference to life relations leads to a block long lunge walk!! And these blocks are seemingly extra long!! This is followed by a mosey for 1 block.

    Another interlude in reference to life relations leads to our next endeavor of a block long bear crawl!! (mumble chatter insert here)… followed by a mosey for one block.

    And a final interlude in reference to life relations leads to a block long karaoke. Dancing all the way to the bank!! Mosey to down the trace to the Mandeville Trailhead.

    Here a preset obstacle corse is set with rigging equipment and some 30lb coupons some of us acquired on a recent ruck event.

    The 60+ pull

    (2) 50 ft ropes attached to a 60 plus pound bag and chain lay waiting. two teams line up horizontal on opposite sides of the green space. Each rope is stretched out in opposite directions. The entire pax is in plank position. One pax gets in position to pull the dead weight towards his team. As he does the rest of the pax begin to do leg thrusts IC. Once he has pulled it the whole way the rest of the pax switches exercise to plank jacks IC. Now one pax on the opposite team does the same and when it reaches him switch back to leg thrusts until everyone has had a tug.

    Baby in a basket

    2 ropes hang on opposite sides of the second story of the Trailhead. Attached is an empty bag. The pax stays in teams at the opposite end of the Trailhead. PAX completes various exercises with one member from each team running with the 30lb coupon. He puts it into the bag, runs up the stairs, pulls the bag up, take the coupon, throws the bag back down, and takes the coupon downstairs and back to the team. The pax does:

    Squat Jumps IC x10

    Slow Lunges IC x10

    Merkins IC x10

    Freak Nastys x10

    Freddie Mercuries IC x10

    LBC IC x10

    rince and repeat

    until completion.

    At this point the I’m asking who is still alive for the Indian run back to the Shovel Flag???

    Everyone is eager to engage!! lol!

    Once at the Shovel Flag COT, BOM tanked up prays us out. and to the cooler we go!

    T claps to the newer guys who pushed through this beatdown!! you guys are committed!!

    Over and Out,

    Butt Splice

     

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.
    • Plank and wait for the PAX to finish.

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • B.O.M.B.S.

    There is a Tuesday morning tradition at Troubled Waters.  Kimchi and I look at each other, and say, “what do you want to do today?”.  Usually one of us steps up for warmup while the other one figures up a beatdown.  This Tuesday was different.  We still looked at each other and asked the question, but this time we had an answer.  B.O.M.B.S.  It’s simple and it’s rough.  Thankfully, Nih had been waiting in the construction traffic that backed up through the off ramp to the bridge park and joined us to share the explosion 🙂

     

    Warm It Up

    Arm Crosses 10×10

    OH Claps x 20

    Merkins, 20IC

     

    The Thang

    mosy to the playstation

    B.O.M.B.S.

    2 PAX perform alternating reps, while the 3rd PAX jogs to the water fountain at the fidget spinner and back & takes the place of one of the PAX.

    50 Burpees

    100 OH Presses

    150 Merkins

    200 Big Boy Situps

    250 Squats

     

    Back to where the shovel flag would normally be.

     

    Mary:

    10 Hello Dolly

    10 American Hammers

    10 Box Cutters

     

    Moleskine
    Prayer for Chipper’s M & 2.0, as well as Joe Dirt, Mathlete, Terabyte’s very busy work schedules and work travel.  Looking forward to Saturday’s weekly reunion at Troubled Waters

  • Lafitte’s Plunge Distance Test – Part 1

    This 2 part workout will last about a month.  Today’s beat down would be very basic. OYO, swim for 40 minutes.  Keep a good count of your laps.  This is your goal to beat next month.  I propose that the last Plunge of the month be a stride for improvement.

    Da Parish – 1800 yards, 36 laps

    Maverick – 1600 yards, 32 laps

    Moleskin – our contact at UNO will no longer be opening the pool at 5:30.  The new keeper of the keys is not likely to arrive before 6.  The sign in process is still the same for now.  It is possible that someone may be opening earlier, but not likely.   Also, due to school starting, the indoor pool will not be available.  I suggest possibly doing a pre-thang from 5:30-6, or pushing the entire AO to 6-6:45 .

    Thank you for the opportunity to lead.

     

  • Keep The Dream Alive

    “Keep the Dream Alive” seems like a fitting slogan for F3. The dream may be our athletic prowess, our aging bodies, another 100 burpee work-out (no thanks, Hawg), or the hopes to run the Gnarly Nutria faster than Ringer and Barcrawl. But in this case, the slogan was on Out For Justice’s t-shirt: hitting the snooze button on the alarm clock to literally keep the dream alive. Check out the pic on the Group Me app. Here’s to all the men that beat the Wednesday Fartsack to make it out in the gloom and keep the dream alive. A quick disclaimer and off we go.

    The Thang

    Warm-up:

    • SSH x20 IC
    • IW x20 IC
    • Windmills x20 IC
    • Peter Parker’s x20 IC
    • Plank Jacks x20 IC
    • Arm Circles x20 (10 forward, 10 backward) IC

    We took a short jog over to the Baby Foundry for a 5-station circuit for 5 men. Had to include pull-ups for Amnesty.

    Round 1:

    • 10 burpees for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Round 2:

    • 20 merkins for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Next, Indian Run to the fountain in front of NOMA.

    • Left leg step-ups x20
    • Dips x20
    • Right leg step-ups x20

    Stay put for some 11’s up the steps at NOMA

    • Merkins at the bottom (1-10)
    • Bear crawl up the steps
    • Squats at the top (10-1)
    • Run back down

    The bear crawl up the steps proved to be more painful than anticipated. But with some blood, sweat, and tears… and grunts… we managed to get it done. Next we mosey back down Roosevelt Mall, stopping along the way for 2 minutes of Mary.

    • LBC’s x20
    • Flutter kicks x20
    • Hello Dolly x20

    Finish strong with a run to the flag. Count off, Name-o-rama, and a prayer of thanks. Thanks OFJ for keeping my dream alive!

    Walleye

  • 363 – There’s Just Something About That Number

    I saw Nip/Tuck had the Q this morning at the Birdcage.  Knowing that he is currently incapacitated, I nobly tucked my long-sleeve Perlis shirt into my searsucker shorts, grabbed a braided belt, slid my bare feet into a pair of loafers and headed Uptown.  Someone needed to step up and Q the workout and this provided a perfect time to reconnect with my Uptown friends and talk about the good times we had last Wednesday night at the Gnarly Nutria.

    Upon my arrival there were lots of rumors and innuendo regarding Nip/Tuck’s unfortunate fall on the very dark and lonely part of the Audubon Park Loop when Cowbell was the only person near him.  Let me repeat that it was only coincidence that Nip/Tuck won the Gnarly Nutria last year and suffered an unfortunate injury this year.  Having said that, Barcrawl should probably stay home next year.

    The Thang

    The Birdcage and Burpees have a long history.  This is where Mr. Awesome famously started a workout on April 1st telling the Pax that they were going to do 100 burpees.  They actually only did 25 at the time, but ended up completing 100 over the course of the workout.  It’s also where Bounty Hunter brought us his #SuddenChange workout from North Carolina, a scourge that has infested Louisiana similar to other nasty imports like Formosan Termites and Nutria.  Lastly it is where OBT did a redux of his “Shock and Awe” burpee slaughter starter at the GrowRuck weekend convergence.

    My hope was to continue the tradition by starting the workout with 100 burpees.  It’s no fun to do 100 burpees on your own, so we split them into manageable chunks and did them together (there is a life lesson there).

    Warmup:

    • 20 Burpees OYO
    • IW x 25; Windmills x 10; Good Mornings x 10
    • Burpees EMOM for 6 minutes.  Sets were 12, 12, 12, 12, 10, 10 – That made for 360 seconds worth of burpees, but as everyone Uptown knows – 360 is not enough.  We needed to do more.
    • Parker Peter x 25; Plank Jacks x 25; Peter Parker x 30 (This is the plank series made World Famous by Bubba and Rudy.  I hate it.)
    • 12 Burpees OYO – That makes 100 total.  I have a math degree from Arkansas State.

    We took an extremely short mosey (insert joke about Uptowners not liking to travel far here) and circled up to do some work using the World’s three favorite digits: 3-6-3.

    All exercises started with 3 super slow reps, 4 count going down, 4 count going back up, 4 count going down again and then holding that position until I called it.  Then we did 6 normal cadence reps, followed by 3 more super slow reps.  We did one set of this with each of the following exercises:

    • Merkins
    • Squats
    • Wide Merkins
    • Plie Squats (A Shorty favorite)
    • Diamond Merkins
    • Sissy Squats – stand on toes, cross arms over chest and squat as you lean back as far as you can.  This is the first time I had ever done this exercise and it is a burner.  I like it.  I promise I did not pick it out based on the name.  There is nothing sissy about The Birdcage.  The Skinny however….

    Next I had to modify.  Seems like all of the road construction uptown over the past 10 years has finally made it to the park.  I wanted to incorporate the bandstand into Dora 1-2-3, but it was sealed off so we used the picnic tables under the pavilion instead.

    Dora 363 – one partner performs the exercise while the other runs a short loop (another spot for a staying close to home joke) jumping over two picnic tables and returning to their partner.  Each team worked to complete the following reps:

    • LBCs – 363
    • Frog Squats – 242  (These are like Monkey Humpers without the humiliation of grabbing your ankles)
    • Merkins – 121 (Frog Squats + Merkins = 363…Yet another instance where my Math Degree from Arkansas State has proved invaluable.

    We were about 30 seconds from wrapping up the workout when G-Spot and El Wire bailed sending some finger gestures my way and telling me where I could go.  Seaman assured me that I should not be offended and that this is a type of Uptown salute that I myself should provide to people when I leave.  After that we sprinted to the flag where Jadaveon re-enacted the scene from the Gnarly Nutria where he sprinted by me and gave me the Usain Bolt stare down.

    We wrapped up with an explanation of F3 for our FNG, naming the FNG Pony Boy for absolutely no reason at all, an announcement about the Power Mile this Saturday, thanks to God, and prayers for a speedy and healthy recovery for Nip/Tuck.

    Moleskin

    T-claps to all of the guys Uptown.  They are good sports and they put up with my excessive obnoxiousness.  In all seriousness, what happened to Nip/Tuck last week sucks and we all hope for his speedy and healthy recovery.  Not only do we miss him, but he makes everyone of us better.  Thanks for the opportunity to Q today, it was fun.

     

     

     

     

     

     

  • What I Did On My Summer Vacation

    on the first day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore

    on the second day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore….. “Cheech and Chong, Sister Mary Elephant”

    T-claps to any PAX member who can tell me the job Chong got on his day three.
    And double T-claps to any PAX member who can tell me who Sister Mary Elephant was substituting for.

     

    The PAX, on their Summer Vacation…traveled Route 66. Starting with One Burpee at the first station, we headed to the next station,
    increasing the burpee count by one, for a total of 66 burpees per PAX member at 11 stations. Or in Einstein shorthand: total burpees=((N*(N+1))/2)

     

    To the best of my recall; here is how it went

    Short Disclaimer …I don’t know why the PAX was laughing at this point

    warmup
    all 20xIC; side straddle hops,windmills,imperial walkers,toe touches,hillbillys,arm circles,lunges,side straddle hops in squat position

    mosey to the school board building (Taj Mahal) parking lot
    Two Burpees
    pillar push for 20 count; rinse and repeat x3

    mosey to the front of the Taj Mahal
    Three Burpees
    circle up by the flagpole – step back about 5 yards out
    bearcrawl in, shoulder taps, crawlbear out, merkins; rinse a repeat x3

    mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
    Four Burpees
    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    Five Burpess
    jog/walk across the second floor ramp
    Six Burpees
    backwards lunge walk halfway up third floor ramp
    turn and crossover hop up rest of the way
    Seven Burpees

    on the top deck of the parking garage
    enter Senor oCho nUeve, just in time for…
    Eight Burpees
    some more merkins
    scout run across the parking deck with front man sprinting out 10 paces, turn around then queue at the back of the line
    Nine Burpees

    mosey to the front of the St. Tammany Parish Courthouse
    circle up around the military monuments
    merkin and fiddler crab crawl counter-clockwise,9 more merkins all around the cicle
    merkin and fiddler crab crawl left clockwise, 9 more merkins all around the cicle
    Ten Burpees

    mosey back to the trail head
    ELEVEN Burpees

    mary
    20xIC bicycles
    20xIC dollys

     

    count-o-rama, prayer led by Grundy, we bid our adieus and head out to take on the day.