F3 New Orleans

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  • Rub a Dub Dub (only three PAX in a …)

    “Eighty percent of success is showing up.” Woody Allen
    Where was Bellocq? Bubba? Cowbell? Frac Sac? Serge? Shorty? Tool? Triple Shift? Oh the list could go on and on. [We actually know where Shorty was, he was obviously fartsacking: has he been in a cushy bed all week?] The end of the Cubs’ 108-year curse is not a good excuse. I hate to remind you, but apparently I must: it’s no one’s job to hand out Daily Red Pills to anyone else; while your PAX can cheer you on, you gotta decide yourself to take ’em. But an intrepid PAX of three were not to be deterred by such sloth and excuselessness. So after a disclaimer, THE THANG.

    Mosey around the Mardi Gras fountain for a first COP of SSHs (25xIC), Low Slow Squats (25xIC), Hillbillies (25xIC), Mountain Climbers (25xIC), and an exercise or two more QHC can’t recall.

    Mosey to the levee for some animal parades. Bear crawl up the levee, five burpees on top, run down the back side and up again, five more burpees, and then run to the beginning. Repeat with Frog Hops, etc.; Duck Walks, etc.; and then Crab Walks, etc. So that was a total of just 40 burpees. Waz lost his phone during the Crab Walks, so cries of Hey Siri were heard throughout the land (but sadly with no echo in reply).

    Mosey on the levee to Canal Boulevard, then down and back to the pull-up shelter for a rotation of 25 dips, 25 merkins and 25 big boi (Hawg spelling) situps. Rinse and repeat.

    John Doe had to split early (to get his Shorty, not be be confused with fartsacking Shorty, to school by 6:30). But he announced he had a task first. Taking a flashlight from his car, he led the PAX back to the levee site of COP1 to scour for Waz’s errant phone. Et voila, there it was. T-Claps to John Doe, and thanks again to St. Anthony.

    Mosey back to virtual flag to release John Doe to his patrial duties, while the remaining PAX of two end with a Circle of Mary: LBCs (25xIC), Flutter Kicks (25xIC), Rosalitas (25xIC), Russian Twists (25xIC), Hello Dollys (25xIC), Ys (25xIC), Ts (25xIC), Ws (25xIC), Walking Plank (25xIC) and end with a minute of elbow plank.

    With an 80% failure rate per Woody’s scale, the COT was smaller than YHC would prefer. Let’s just say the Namorama didn’t talk long. Prayers for showing up, finding things and giving thanks. YHC expects to see more PAX in the Gloom next week.

  • Bats Gone Wild

    All Souls Day started out with TurboTax being nudged in the shoulder by a live bat, and not the World Series kind, but one of the bug-catching kind!
    Could this have been some soul reaching out? Don’t know, but the bat thing has to be a first for the F3 nation

    Anyways, four live souls posted today, and we did the Tour-de-Covington, hitting all of the hot-spots

    warmup
    20xIC side straddle hops
    20xIC windmills
    20xIC imperial walkers
    20xIC squats
    10x one left leg behind up on bench, squat forward
    10x one right leg behind up on bench, squat forward

     
    mosey – to the school board building (Taj Mahal) parking lot
    stop/start ladder sprint up 20 feet, back peddle, sprint up 40 feet, back peddle, sprint up 60 feet, back peddle, sprint up 80 feet,back peddle.
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    stop/start ladder lateral cross-overs – right foot over left foot, up 20 feet, left foot over right foot back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg
    stop/start ladder lateral hops – lateral hops 20 feet, back 20 feet, repeat over 40 feet, repeat over 60 feet, repeat over 80 feet

     

    mosey – to St Tammany Parish parking garage

    10xIC burpees
    bound up two flights of stairs
    run across parking garage deck
    10xIC speed skater shuffle, (aka Tanya Hardings, credit EiEI)
    run down the stairs
    10xIC squats
    forward lunge walk, half way across the front of the parking garage
    backward lunge walk, the remaining half way across the front of the parking garage
    10xIC burpees)

     

    mosey – to the back of the parking garage,
    run backwards up the first floor ramp
    jog across the second floor ramp
    sprint up the third floor ramp
    10 count
    run down the stairs one level to TurbTax ledge
    jump up, catch the cement ledge with your hands,(aka Noodling for Rats) and do AMAP pull-ups for 10 seconds
    10xIC mini box hops

     
    mosey – to the flags in front of the St Tammany Court House
    3xIC plio push-ups , then bear crawl counter clockwise 1/4 way around circle, repeat 4 times to complete circle

    mosey – to the trail head

    no mary – the clock ran out, poor clock managment on the Q’s part

    count-o-rama

    Prayer – GreenMile leading the Prayer, with a good one.

    note; Steve has his Virgin Q next Wednesday

    dismissal

  • Tinkles Twofer

    After the sub-Q on Monday I was back to my regularly scheduled birdcage Q today.  Word must have gotten out about the fun that was missed or perhaps some were thinking one post under my Q was enough for one week, but the result was 9 fresh faces today to add to 6 repeats from Monday.  Lucky for all the birdcage is not known for much running but the aim was to push ourselves none the less.

    The Thang:

    Disclaimer and mosey around the track to open golf course space for warmups:

    • SSH IC X 30
    • Imperial walker IC X 30
    • Monkey humpers IC X 30
    • Peter Parkers IC X 30
    • Arm Circles IC X 20 and then revers X 20

    Walk over to the pull up station.  We will get good at these one way or the other.  We split into three groups:

    • First group: 30 pull ups as a team. Can be divided up anyway the team chooses though the count should be consecutive and not simultaneous.  Somethings are hard to explain in the gloom but we eventually got it right. This is the count
    • Second group: plank walk
    • Third group: plank jack
    • Rinse and repeat.

    Scenic route back to the shelter by the flag, grab some bench (a high bench at that) :

    • Right leg knee ups IC X 30
    • Incline merkin IC X10
    • Left leg knee ups IC X 30
    • Decline merkin IC X 10

    Slow mosey to bandstand for some Mary:

    • Putins IC X 20
    • Pickle pounders IC X 10
    • Dying cockroach IC X 15
    • Rosalitas IC X 21
    • A brief pause to ask the pax who had shat their pants. The stagnant air of the bandstand seemed to keep it around for a while.  A lot of finger pointing though no one fessed up.
    • LBC IC X 25

    Grab some fresh air in front of the bandstand for our last COP:

    • Jack Webs up to ten merkins and 20 airups. Jack Web must have been sadist, albeit an effective one.

    Clock running low but just enough time for a jog, bear crawl, crab walk, jog at alternating lights back to track.  Finished!

    Count off, nameorama, and announcements.  Not announced but the pax needs to think about some 2nd F one evening soon.  We can decide to invite the World or keep it just uptown ;)! No intentions but a prayer of thanks and a plea for God to make us the best men possible!

     

  • Testing…First Back Blast…10/26 Uptown Recap

    JUST received log-in credentials, this is one week over due and I am using that as my excuse for not remembering everything or all who were there, but listing the grind below for the record:

    It was a crisp, moist morning…

    10 burpees to wake ’em up

    Quick jog around parking lot

    ‘Light’ning Speed required building length of sprints @ the lights near flag: sprint to first light post, jog remainder, catch breath…sprint to second light post, jog remainder, catch breath…wash, rinse & repeat to a full sprint, then wind back down until you end back at spring to first light and jog remainder

    Walked to Benches under the Shelter for Core stations, going through 3 rounds of the following: (1) Toe taps (x30, this was the count), (2) L-Sits from your 6, (3) Inclined Mntn Climbers

    Mosey to levy…despite being October 26th, we were treated with what smelled of prime crawfish season…ideal hill conditions!

    ‘7 Sheets to the Wind’ required sprinting to gravel @ top of levy, walking back down to start line, quick breather, then sprint to top…7x

    Mosey to Zoo entrance to grab bench and ledge for Strength stations, going 3 rounds of the following: inclined Merk push-offs the bench, dips, box jumps onto ledge (x10, this was the count)

    Mosey to flag, ended 3 minutes early. VQ in the books. Actually enjoyed doing it – thanks to RY for volun-telling me to do this.

    Did I do this right?

     

     

  • Foundry Timer

    YHC walked up to the Virtual SF, and was shocked and surprised for it was a huge Welcome Back Kotter for Griswold. Good to see you brother. After the Disclaimer, six men stepped off ready to grow…

    We headed to the “Baby Foundry” (BF) and had a quick warm-up:
    -SSH x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    Glad you could join us JV, and yep, it’s not Thursday and we’re not at Okwata…as always, good to see you.

    COP: at the BF, five stations, a timer on my cell for 10 sets, 1 min workout, 15 sec rest…go…
    -squats
    -pull-ups
    -box jumps
    -dips
    -burpee play
    One Cycle consisted of two rounds through. Time to take a well deserved rest. Circle up and on your six for flutter kicks x 50 IC. Then bridge…keep your hips up for a good stretch; 2 min.

    Rinse and Repeat at the BF, five stations, 2 more rounds for 10 sets, 1 min workout, 15 sec rest each station.

    Let’s mosey to the VSF. Countoff, namerama, announcements, shoutouts, and a prayer.

    REMINDER: After Saturday’s workout, a 10 mile ruck. The Iron will be sharp and glistening…

  • Classic Shorty

    Come to enough F3 workouts and you will start to get a good feel for the PAX.  Almost getting hit by a bike – classic Hawg.  Annoying the Q with a gazillion questions about each movement – classic Rudy.  Rolling in hot – classic Yankee.  Dr. Ws – classic SFx.  Ab exercises to infinity – classic JV.  Dressing like a Pirate – classic Bubba.  Fartsacking the day of your Q – classic Shorty.

    Sure, Shorty has plenty of other qualities;  pushing the Pax beyond what they thought they were capable of, stepping up to Q the GoRuck and making sure our training stays on track, bringin’ the namaste with Vinyasa cool downs, never missing an opportunity to point out how short Cowbell is, etc…However, his defining quality has become the likelihood that he will fartsack during his Q.  This definition was cemented even further with Monday’s workout.

    In classic Yankee style, I rucked in hot so I missed any conversations prior to the workout.  I can only assume they went something like this:

    Time:  5:28      Place: Shovel Flag     Marlin rides in on his bike

    Marlin:  What’s going on baby?  Who’s the Q?

    Bogey:  I think it is supposed to be Shorty

    Rudy:  That means we need to start coming up with some exercises.  Who wants the warm-up?

    Bogey: I’ll take it

    Bubba:  Aaargh! That thar Shorty is a lily-livered scallywag.  Ahoy Cap’n Bogey, lead thee way!

    John Doe: …

    The Thang

    YHC got to the warm-up circle just as Bogey was finishing up the SSHs which I presume was the first set of exercises.  At some point in the warm-up JV sidled up to the circle unannounced, which is not classic JV, since, as his name explains, he can normally be heard coming from a great distance.

    COP 1 (Bogey on Q): SSH x 30 IC,  Arm Circles Forward x 15 IC, Arm Circles Backward x 15 IC, Imperial Walker x 30 IC, Mountain Climbers x 30 IC, Windmills x 20 IC,

    I may have forgotten something there.  I know Bogey was trying to go until the train passed, but it stopped on the tracks.

    Rudy took over from there, instructing us to pick a rock and mosey to a nice open space just past the T-ball field.  Early in the this COP we were joined by Amnesty, Tool, and Cowbell who had been trapped across the tracks by the aforementioned train.  Amnesty was confused at first, staring blankly at the Q, thinking Shorty was wearing one of the strangest Halloween costumes he had ever seen.  Rudy welcomed the stragglers to the group by immediately calling them out – Amnesty for not paying attention and Cowbell for having to stretch his hamstrings three weeks ago at city park – classic Cowbell.

    COP 2 (Rudy on Q): Exercises all IC:  Shoulder Press x 16; Curls x 16; Rows x 16; Shoulder Press x 12; Curls x 12; Rows x 12; Shoulder Press x 8; Curls x 8; Rows x 8; Shoulder Press x 4; Curls x 4; Rows x 10 (when you think he is going to zig, he zags)

    YHC took it from there, leading the Pax to the playground for the prescribed GoRuck training (provided to me by Shorty himself #GhostQ).

    COP 3 (Hawg on Q): 10 sets of the following exercises oyo and as fast as possible:

    • 5 pull-ups
    • 7 dips
    • 9 derkins (feet in swing)
    • 12 squats con roca
    • 15 big boi sit-ups

    COT – Prayers for those suffering from cancer.  Prayers for Mason and Brady. Thanksgiving for the opportunities we have.

    -Hawg

     

     

     

  • 28 days hath February … and so too October

    In Search of Rememberance of Things Past… in other words, YHC hopes that this backblast at least someone approximates the PAX’s BeatDown. YHC was running late, so with a dash off of a disclaimer, the PAX jumped into it.

    Warm-up uptown-style (but without hugging and kissing):
    Imperial Walkers 28xIC
    SSHs 28xIC
    Merkins 28xIC
    Low Double-Slow Squats (one count down, one up) 28xIC
    Monkey Humpers 28xIC
    [Somewhere in here, Hawg the erstwhile mathematician observed that today was the 28th: quick one he is.]

    COP2 (one long slog with 50-lb sand bags and smaller rocks)
    Shoulder Press 28xIC
    Squats 28xIC
    Bench Press 28xIC
    Flutter Kicks with sandbag on belly 28xIC
    Table top (hold up smaller rock with arms out and elbows 90d up) 1:28 (plus or minus)
    High curls (straight out to overhead) 28xIC (death to QHC)
    Left shelf 28xIC
    Right shelf 28xIC
    Rinse and repeat two more times (with some variations QHC can’t recall, and occasional sudden changes interspersed for some R&R)
    Merkins 28xIC
    Left front Merkins 14xIC
    Right front Merkins 14xIC
    Wide Merkins 14xIC
    Dr W 14xIC
    American Hammer (with rock) 28xIC

    Close with COT for a glorious weekend.

  • It’s Not Heavy, It’s My….

    …..my 50 pound sandbag…

    Four men dedicated to training for and successfully completing the upcoming GoRuck gathered around the S/F, ready to Ruck and Roll. After extensive research of training and preparing for a GoRuck, one of the many reoccurring themes is the old pass around the 50lb sandbag while rucking…se we did. We stepped off and proceeded through the park, around the museum and up the bayou to the turnaround point, the Orleans Ave bridge. Each member averaged carrying the sandbag about 5 min before passing it off. This was truly an enlightening experience…and humbling as well.

    At the S/F: countoff, namerama, announcements, shoutouts, prayer. What a great way to start the day!

    REMEMBER: Rock Out With Your Ruck Out!!!

  • Chili’s on The Westbank

    You would figure that a pax named 86 would know when to send a dish back to the kitchen but alas a weekend trip to Chili’s on the Westbank had the scheduled Q on the crapper and not in the gloom.  Of all the great things the Westbank is known for Chili’s isn’t one that pops to mind!  I have a feeling it will be now.  Since I am related to 86 I felt obliged to fill in when he sent out the distress signal.  If I had known further in advance I would have certainly played up the Halloween theme even more though the best I could come up with was a 80’s era jogger complete with short shorts, sleeveless shirt, and long socks.  As Revit pointed out if I only would have had a terrycloth headband I would have been complete.  The theme of course was running and I challenged the pax to run the park and fly over our typical park only.  A quick scan of the crowd eased any concerns that we would loose a 6 as only the hardest of the hard showed for this morning’s post. We had to book it.

    The Thang:

    Warm up at the Flag:

    • SSH x 25 IC

    Mosey at a casual pace across the Zoo parking lot entrance to fly.  From there we got in formation and did an Indian run.  About 300 yards into it the pax noticed a oncoming train that would have trapped us on the fly, likely until at least noon.  At first we thought we were doomed though after we rounded the bend it appeared we could beat it out.  And beat it out we did by a sprint OYO for the last 150 yards.  Not a pax was left behind nor did we gain a hobo- net 0.

    After a slow 20 count we regrouped for COP1:

    • Peter Parker x 15 IC, hold it
    • Mountain Climber x 15 IC, hold it
    • Parker Peter x 15 IC, recover on your feet

    Back to road for a group jog back into the park where we commenced Indian run for quite a while.

    COP2:

    • Progressive wave of merkins going to count of 5

    Back on the track with run OYO to the fountain.  Some of the more fit pax tried to leave us at this point though reconsidered and plank and waited for the 6 (ie the rest of us) at the fountain.

    COP3:

    • Dips x 15 IC
    • Derkins x 10 IC

    No time to waste, Indian run once again for 1/2 mile.

    COP4:

    • LBC x 25 IC

    Next we did a run/burpee combination which is always a crowd favorite.  One burpee at the next jogger icon then add one burpee at each icon up to five.  Slow mosey while we regroup.

    We finished strong with sprint/jog run alternating as you crossed each icon for the rest of the way back to flag.  Great workout!

    Count off tallied 11 and no new pax joined us today.  Nameorama and intentions.  Lord thank you for each other and the fellowship provided today, helps us be leaders of others.  Be with the trick-or-treaters and their parents that they have a safe night.  Though not verbalized, I am confident many silent intentions went out to 86. And the Westbank.

  • Running & Hunting

    11 men gathered around the flag at the Mothership this gloom, while 4 others gathered around the Lafayette Square statue downtown for the Jazz Half Marathon.  YHC got to post to both AOs, so we will call this a Pax of 15.

    DISCLAIMER

    The Thang

    Mothership:

    Quick mosey over to the great lawn and circle up.

    COP #1: Warmup

    20x SSH IC
    20x Peter Parkers IC

    It was a quick warmup, but we had lots to do.  We stayed in our COP while I explained the first thing.

    EMOM: An EMOM is Every Minute On (the) Minute, which means to perform a list of exercises at the start of every minute.  Exercises are OYO.  Once you finish the list within the minute, the remaining time in the minute is for rest.

    EMOM #1:  10 minutes
    10x Squat Jumps
    5x Burpees
    In total, we did 100 Squat Jumps and 50 Burpees.  Yikes….but at least we weren’t running a half marathon!

    After this, Pax partnered up and lined up about midway on the great lawn near the spooky, light-flickering tree as YHC explains:

    Circuit #1:  Animal Hunting

    The Bear Hunt:  Pax 1 bear crawls North.  Pax 2 sprints South to a “tombstone” (about 40 yards away), and then sprints back to the bear (Pax 1).  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Bear Hunt 4 times, then:

    The Frog Hunt:  Pax 1 frog hops North.  Pax 2 does 20x Merkins, then sprints to catch the frog.  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Frog Hunt 2 times, then did the Bear Hunt 2 more times.  I hate animals!

    Walk over to the first COP, and circle up again.

    COP #2:  Balance Movements

    10x Low Slow Single Leg Squats (R)
    10x Low Slow Single Leg Squats (L)
    10x Slow Single Leg Tabletops (R)
    10x Slow Single Leg Tabletops (L)

    EMOM #2:  Exactly 6MOM  – 6 minutes

    10x Hello Dolly
    10x Flutterkicks
    10x LBCs
    10x Putins
    For a total of 240 ab exercises.

    Mosey back to the flag, where we held the COT.  Thanks for letting me lead.

    Moleskin

    Tclaps to the 4 for finishing the half marathon.  Great day for a 13.1 mile run, and we had some personal best at the race as well.  Must be all the beatdowns from the F3NOLA Pax… speaking of which, go sign up to Q if you haven’t already!

    Tclaps to Amnesty and Jingle Vader doing a 7 mile ruck after the Spooktacular.  You guys have no limits!