F3 New Orleans

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  • Dr. Martin Luther King, Jr. – 2017 at Rock City

    Beautiful gloom for a beat down, and a beat down was in store.

    Per usual, or maybe 30 seconds better than usual, YHC made it to the flag at 5:29 for a Q, had a few seconds to look around and mumble greetings then launch into the welcome and disclaimer: “If it hurts, stop, and don’t blame me.”

    No need to do anything fancy to begin. Mosey to the grass just past the rock pile for a little warm-up COP.

    ssh (ic) x39 (MLK was 39 when he was assassinated)
    imperial walkers (ic) x15 (or was it 20? who was counting?)
    low slow squat (ic) x 15
    merkins (ic) x 10

    Pick up your burden – a rock you won’t be ashamed of.
    Pax takes a longer time to do this every week, it seems…

    Finally all are appropriately burdened, and the Pax moseys to the track.

    Long Slow March/Bus Boycott

    The road to equality (freedom) was a long one, filled with literal, long, slow marches, beat downs, a bus boycott and prison stays. To remember the price paid, the Pax carried their burdens (no bus, so lunch boxes, tool boxes, groceries, babies, etc were carried around the city during the boycott) around the track, stopping at each quarter for a set of Prison Cell Merkin Burpees (BCMP – see the Exicon).

    10 BCMPs at the first stop
    5 at the half way point
    8 at the third
    5 at the home stop

    One of the most inspiring aspects of the bus boycott to YHC was the commitment of the communities to take care of each other. Everyone with access to a vehicle shared it, so all could still get to work. To celebrate their communal commitment the Pax carried one another across the gridiron.

    Partner up. One guy on the other guys back starting at the back of the endzone. Carry to midfield and switch. Carry the other guy to the other end line. Switch and head back with another switch in the middle.

    Free at last… mosey back to the rock pile and unload your burdens. History lesson complete (mostly).

    To keep from becoming a Monday version of the Uptowner, the Pax moseyed out to the pavilion for a meeting with the picnic table benches.

    Grab some bench.

    20 dips (ic)
    10 Channing Tatums (ic)
    15 dips (ic)
    10 Tatum Channings (ic)
    15 dips (ic)
    10 (or was it 15?) incline Merkins (ic)
    10 hip slappers (ic) – YHC misses Sfx

    Mosey back toward the track, continuing on to midfield. It’s time for Mary’s COP.

    10 (or some number, YHC’s arms were giving out) Roaches on the Table (aka Carolina Dry Dock) (ic)
    30 lbcs (ic)
    20 high leg (upper ab) lbcs (ic)
    68 seconds of Super Man (in memory of 1968)
    30 flutter kicks (ic)
    12 hip dips (ic)
    12 other side hip dips (ic)

    Run back to the flag.

    1 min of reverse plank to finish things out.

    Shout Out – listen before you judge; argue with love (do unto others as they would have do unto you); May God grant us grace to embody the love, persistence and passionate pursuit of justice through nonviolence that MLK Jr demonstrated.

    Also, there’s a sweet looking OCR coming up 4/29. Let’s CSAUP it http://www.battle611.com/find-a-race

    Finally, long time kotter by BabyFace!

  • Foggy Gloom

    Well here in New Orleans,  we had our two days of winter (<40F) last week and that can be considered behind us….  Going with the F3 term Gloom, this morning is exactly what I envision for an F3 W.   Great turnout by the PAX @ 22,  enthusiasm and involvement was great as expected (no consideration of DRTF).

    The Thang

     Opening act — Mosey over to the Museum lawn for a typical warm up:

    IWX25, Peter ParkersX20, Mountain Climbers X 20, SSHX25, Shoulder circlesX30 (always remember to breath when counting…)

    Then over to the fountain for some leg work

    **Immediate safety awareness from Q of the slippery surface for box jumps

    Box jumps X 12

    After (6), Q that made safety disclaimer, is the one whom slips on his right leg and bust shin open….. Many thanks to Duct Tape for reacting and providing makeshift gauss pads and band aid (later to be referred to as my sanitary napkin).  Ironically, did not show up with Duct tape?   Likewise to Maverick and others offering to take over as Q,  but as Freddy Mercury said in his last years,  “The Show Must Go On”

    Left Leg step up lunges X12

    Right leg step up lunges X12 (still working on terminology,  but much better alternative to Box jumps now to me!)

    Add another set of all three exercises

    Main Attraction:

    Mosey over to the Foundry for a bit of running and upper body:

    Half group on the workout tasks — Pull ups, dips, lunges, monkey bars, LBCs,  all timed by 8 burpies in rotation.

    Main timer is the second group doing an Indian Run for a full lap around track

    Each group gets a run and work out at the gym,  we loved it so much, everyone asked may I please have another? So we did.

    Time flies when your having fun,  Mosey back to the shovel flag left us no time for the eleven I wanted to get to today.

    Encore

    Number call, namearama, announcements and intro to our new FNG Puff and final COT rounded out a good workout to start our Saturday off right.

    Most should have got >2 miles in running today,  and with the weather,  looks like we are breaking sweats again.   Can’t wait for August.

    Many thanks to Hawg for encouragement and set up for my first Back Blast and everyone bearing with me on my slip.

    Post work out update,  I did take Duct Tapes advise and went to urgent care, got 8 stitches in my Shin….  Doctors orders to stay off leg work out for 14 days.

  • What the What?!?

    *Disclaimer* YHC is Ghost Writing this BB for the Q, HVAC.

    Today is the last day of the MapMyRun Challenge so YHC took the long way to the park.  As I jogged up at T minus 1 minute, I saw that the PAX already had their rocks and were circled up ready to start.  This was a clue that there would be know time for messing around this morning.

    I’ll update this once HVAC sends me the details, but it went something like this:

    • SSH x 30 IC
    • Way Backs x 30 IC
    • Windmills x 30  IC
    • Freddy Mercurys x 30 IC
    • Tin Snips x 30 IC (New exercise.  Like a Rosalita, except legs stay closer together and you cross them over when you bring them together.  Alternate one over the other.
    • Lionel Ritchies x 30 IC (New exercise.  Bicycle, feet straight up in the air – Like you are dancing on the ceiling)
    • Merkin Planks – 10 Merkins followed by 10 second plank straight into 8 merkins followed by 8 second plank straight into 6 merkins…..finish with 2 second plank.
    • What The Hell – 10 seconds Downward Dog, 10 seconds Plank, 10 seconds Mission impossible, repeat with no rest for a total of 3 sets. (This exercise was not named until the next time we did it).
    • Side plank from left elbow x 25 seconds, Side Plank from right elbow x 25 seconds – Repeato

    Finally it was time to grab your rock.  We had been instructed to go Medium Size.

    • Put it on The Left Shelf x 30 IC
    • Put it on The Right Shelf x 30 IC
    • Alternating Lunges con roca x 30 IC
    • Low Slow Squats con roca x 30 IC

    Then HVAC exclaims “Back on your  butt – let’s go again”

    • Freddy Mercurys x 30 IC
    • Tin Snips x 30 IC
    • Lionel Ritchies x 30 IC
    • What The Hell – most of us were thinking “He forgot the Merkin Plank Torture,” but not one of us spoke up.  What The Hell (although it was not called that yet) seemed a much better alternative.  We were wrong.  We did the Downward Dog – Plank – Mission Impossible sequence 3 times, but as HVAC was counting out the last Mission Impossible he interjected, “since you all are having so much fun, let’s do it again.”  Ok, I thought.  I can do it again. So Downward Dog – Plank – Mission Impossible, but as he starts counting on the Mission Impossible he says, “let’s do it one more time.”  “One more time” he says.  Well at least we know it’s the last one.  But it wasn’t.  Perhaps fueled by the groans from the Pax, HVAC made it his ritual to say “What the hell?  Let’s do it again” every time we came within a few seconds of completing the Mission Impossible.  I have know idea how many times we went through the total sequence.  I am certain I blacked out at one point.  I do remember my face starting to go numb…not sure what that was about but it did help me to understand what The Weeknd was talking about.  I’m going to guess we did it 9 times?
    • Side plank from left elbow x 25 seconds, Side Plank from right elbow x 25 seconds – Repeato – (JV engouraged some Leg raises at this point)
    • A new addition to the rotation – Sit on your six with arms spread and feet off the ground.  Hold that position for 25 seconds, or so he said.  At this point, we knew he was a liar.  We held it for 50.
    • Merkin Planks – He didn’t forget, he was just saving them.  Same thing, start at 10 and descend by 2s.
    • Lionel Ritchie x 30 IC

    Moleskin

    This may have been my favorite Uptowner workout yet.  This is the kind of workout YHC envisioned when we started the Uptowner.  It was a break from the normal routine of the rest of the week, something that gives us some variety.  Lots of good core exercises today and What The Hell was epic.  I’ll remember that for a while.

    T-claps to Tiny Dancer for posting at his second workout in a row.  Since he started, he has never missed a workout.

    Rumors abound that the Broke Bike Mountain workout is happening on Tuesday.  Talk to Triple Shift for details (and the the real name of the workout).

    You have until 1/22/17 to order a F3 NOLA shirt.  Click here.

    See me if you want to sign up for the Darby Challenge.  Challenge starts 2/1/17.

    -Hawg

     

  • All Around the World

    Pre-Thang

    After a check-in from Roots on Wednesday, YHC was signed up for the Q-Spot so here goes.  YHC spent the week in the Shenandoah Valley of Virginia for work and decided to do an out and back 3 miler up Turk Mountain before a late flight out Yesterday.  Actual mountain climbing seemed like such an appropriate mindset to get inspired for a morning at Wolfpack Mountain.

    Warm-Up

    Mosey around the streetcar tracks and over to the Tulane sign for some Jack’n Around

    • COP IC: SSH x 30, Seal Jacks x 25, Smurf Jacks x 15, Plank Jacks x 15

    The Thang

    Mosey over to the bike racks underneath Wolfpack Mountain for Around the World:

    • Wall Complex – Prayer Squat 10 seconds, handstand mountain climbers 5 count, plank walks against wall 5 count, Prayer Squat 10 seconds
    • Run up 7 flights of stairs to the top of the mountain
    • 5 Lunge Jumps each leg
    • Run back down the opposite stairs
    • Plank Up waiting for the PAX

    Rinse and repeat x 5; that came to 35 flights of steps… a new Wolfpack Mountain record

    Catch your breath, circle up, and DJ Style Mary:

    • IC: LBC, LBT, Russian Twists, V-Ups, Hello Dolly, Freddie Mercury, LBC again 6 count… TCLAPS Chaccacon for keeping it short

    Announcements: Tough Mudder in March; Darby Challenge in February (see Hawg’s recent F3 NOLA email)

  • Wet and Grassy

    Everything was wet. The seawall was wet. Two paths to the fountain were flooded. But, the levee glowed with wet, cut grass. So, the PAX got wet and grassy with Elevens.

    YHC tried to keep the PAX dry for COP. SSH 20xIC, Don Quixote 20xIC, Mountain Climbers 19xIC, Arm Circles 21xIC (catch-up), Peter Parkers 20xIC, Imperial Walkers 20xIC, and LBCs 20xIC (had to get a little Mary in now).

    Then, the PAX mosey-ed down the street and to the levee for Elevens. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other. Some took the opportunity to have a fresh grass snack. Others added some green highlights to their facial hair. T-Claps for the entire PAX for sticking with it and MumbleChatter for the FNG (with a lagniappe trip over the levee).

    Then, Mosey to the sea wall for alternating run / bear crawl.

    No time for Mary. Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT. The PAX welcomed Tiny Dancer (FNG).

    To toil and not to seek for rest,
    Surge

  • Burpin’ at the Bollards

    Pre-Thang: Nine pax showed up at the Birdcage ready to take on a muggy 60 degree NOLA winter morning. After the disclaimer we hit the road.

    The Thang: Mosey out and around the golf club house to the bandstand lawn for a warmup COP: Plank Jacks, Peter Parker, Mtn. Climber, Parker Peter, Hillbilly, SSH x 25 all IC.

    Short mosey to the bollards at oak alley. Partner up. Partner A does the designated exercise AMRAP, while partner B runs the loop down the alley, left toward St. Charles and back around on the shell road (approx. .35 miles).

    Round 1 = Burpees
    Round 2 = LBC’s
    Round 3 = Squats
    Round 4 = Merkins

    Short mosey back to warm up area for 6 Minutes of Mary: Plank Walk, R-Twist, Real Freddie, Dolly, Flutter Kicks, Dying Cockroach x 20 all IC.

    Sprint back to flag for COT w/shoutout by YHC.

    T-Claps to the pax for toughing it out on a nasty morning. Although we didn’t seem to get very far from the flag at any point, we covered 2.05 miles.

    Good Times!
    Roots

  • Trail Blazing at the Trailhead

    Great to see Steve made it with the PAX even though he was out with friends till 0100 this morning. 0600 came early for him. Sorry we missed EiEi, something about  butter milk and cookies hurting his tummy😬!

    The Thang

    Warmup

    20xic Side Straddle Hops, Windmills, Squats, Butt Kicks, Mountain Climbers, Merkins

    Get To Work

    Mosey to the Courthouse- fun with Rocky Balboa’s, 7 hard laps filled with Toe Taps, Derkins and Irkins. Continued with 5 reps of De-Contruct Burpees.

    Mosey to the parking lot rooftop for some fun with Bearmuda Triangles. Three sets with ascending Burpees  at each cone. Could feel the sweat after this activity! No time for rest as we challenged ourselves with the Baatan Death March. Next time 2 men down instead of 1 to do the Burpee portion. Sure to increase the intensity.

    Mosey backed to our starting point to conclude with Jane Fonda’s and a host of other leg exercises.

    Prayer- bless these men, our entire north shore team and our families.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Two Cubed

    With FracSac looking to get his pretty face on TV on Baton Rouge this morning, YHC volunteered to be a sub Q.  YHC is usually a Birdcager on Wednesday; this was only his second or third post at the Foundry.  He’s trying to promote international amity and solicitude amongst the NOLA tribe.  It’s tough work, but someone has to do so.  Cogito, ergo ererceo.  Shorty tossed out the possibility of DJ style, but does he post?  [That question answers itself, but where was Hawg or Triple Shift or Amnesty or Wall Eye, etc.?]  So with a quick disclaimer, a PAX of seven set off for a nice mosey up Roosevelt Mall, where Tool slid on in to make a round eight.  A good number: it multiplies and divides well.

    COP1 (where there was lots of MumbleChatter, particularly from Mr. Chatterbox who was apparently still licking his wounds from the different calls to Clemson than to ND a few years back.  Suck it up: it was Alabama, for heaven’s sake: they’re supposed to lose).

    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Don Quixotes 25xIC
    • J Lo’s 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC
    • Daft Punk (for Cowbell) about 10x in quasi cadence (not really; completely F’d up, more like it)–YHC needs to work on this.  Is it one lunge on each side for an around the world for an 8 count? Or is it two lunges in front, one to one side, two rear squats, then a lunge to the other side for a six count?  SFx, where are you when we need you?
    • Arm Circles: 25xIC each direction (We missed you in this gloom this morning, Amnesty)

    Mosey to the kiddie gym for COP2.  The PAX split up into four pairs for rounds of burpees (the count), chin ups (and/or hang with arms in an L) (AMRAP), box jumps (AMRAP) and dips (AMRAP).  First round, 16 burpees; second, 12; third, 8; and fourth, 4.  [Less mumblechatter, more heavy breathing JV-style.]

    Mosey to the benches along Roosevelt Mall for COP3: The PAX split into two groups of four.  One group did 8 derkins at first bench and moseyed to second, while second group moseyed to second bench to do 8 derkins; then continue for 6 derkins at the next bench, then 4 and then 2.  Return home with same pattern, but with inclined merks instead.  [YHC noticed that the pod who started with derkins before the mosey overlooked(??!) moseying after they did their fourth/last set of derkins, but YHC is a polite HIM and keeps that thought to himself.]

    Mosey back to the kiddie gym for COP4:  Again, the PAX split up into four pairs for rounds of Imperial Squats (the count), leg lifts from the monkey bars (AMRAP), step ups (AMRAP) and rows (AMRAP).  First round, 12 Imperial Squats; second, 9; third, 6; and fourth 3.

    Sorry, no time for Mary.  Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT.  Pretty good for a Q on the fly if YHC must say so himself.  Thanks to the PAX for keeping him honest.

    Love and peace, Jingle Vader

  • Uva Uvam Vivendo Varia Fit

    “What’s good for F3 ain’t necessarily good for the weak-minded.”  Augustus McCrae, Lonesome Dove.

     

    It was impressive and yet predictable that 6 PAX showed up for a beatdown on the lakefront in 27° weather.  After the 15 minute warm-up run, we started off with some Seal Jacks, Windmills, and Mountain Climbers all 20x IC to get going.  Then did some running butt kicks, carioca, Frankenstein kicks as we moseyed over to Rips for the thang:

    20 Rocky Balboa’s on the parking curb, up and over the stairs, 20 lateral Rocky Balboa’s.  Rinse and repeat for about 7 mins.

    Mosey to the sea wall for a bear crawl inch warm that got us a bit closer to the playground.

    Repeat of last Saturday’s playground AMRAP adding a few things: 5 pull-ups, up the large play set and down the pole, one foot hop across splash pad, 10 Imperial Walkers, up and over smaller play set and back.  Alternated pull-ups with knees-to-chest, and IW’s with Irkens.

    After 10 minutes of that, circled up and held the Al Gore while one PAX did 20x Imperial Walkers, rotating until each PAX had completed, then another round with 20x squats.

    Mosey back to the sea wall for some step ups: 10x Freak Nasties, 10x Left Leg Step Ups, 10x FN’s, 10x Right Leg, 10x FN’s, 10x Box Jumps, all IC.

    Back to the flag for a quick Mary: 20x LBC’s, 20x Putins, and out of time.  Countdown, welcoming and naming of FNG Beast, and coffee time with more banana nut bread from our admirers.  Note that next Saturday’s warm-up run will start a whole 5 minutes earlier, so be there at 6:10 if you’re interested.

  • 610 Stomp #73

    We went regular route…around museum, along the bayou and turn around when you want to. YHC ran with our F3 K9, Puddles. We ran 3, while the rest ran 4.

    When the pax arrived at the Virtual Shovel-Flag, we sealed the deal with 10 burpees.

    A lovely morning for a nice run. The Pax questioned the commitment of Rudy to the life that is F3.

    Countoff, namerama, announcements, shoutouts, prayer and off to tackle the rest of the day…