F3 New Orleans

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  • Triangle Builder at the Foundry

    Five Foundry regulars and two uptown intruders joined the PAX for a post YHC birthday beat-down at the Foundry.  Cowbell was again suckered into posting while Shorty lay comfortably in his bed counting sheep.  Without OSHA YHC was quite nervous he may unknowingly subject the PAX to unnecessary dangers, but we must go on…

    The Thang:

    Mosey to the Javelin Throwing Pad at the Practice Track
    Side Straddle Hops (IC) x 20
    Peter Parkers (IC) x 20
    Imperial Walkers (IC) x 20

    Mosey to the Straightaway
    YHC offered the choice between 400m Intervals (with the memory of 800m intervals fresh in some of the PAX minds) ……. or…… upper body work at the Foundry
    PAX went with the Foundry, imagine that!

    Mosey to the Foundry
    Set #1 of 11’s: Pull-ups/Dips and Crunchy Frogs
    Supermans (IC) x 10
    Set #2 of 11’s: Dips/Pull-ups and Dr. W’s (bad idea)
    Dancing Chilicuts (IC) x 10
    Set #3 of 11’s: Low bar rows/Perkins (merkin in pike position- feet on bench and six pointed straight up away from the Big Ball, should isolate the shoulders) and Putins
    Set #4 of partial 11’s: Perkins/Low bar rows and LBC’s

    Mosey to the Flag
    Seal the Deal the exhausted way: Flutter Kicks (IC) x 30

    Mumble chatter
    The PAX informed YHC that he can’t add (at least not at 5:40am), as he instructed the PAX do start with 11 crunchy frogs and 1 pull-up

    Shout-Outs
    Frack Sack – family and friends battling cancer
    Tools family and son
    Families suffering through flooding damage
    Other that YHC is sorry that he cannot remember 5 days later, but the Good Lord still remembers them

  • The Louisiana Flood

    The New Orleans area was spared from the flooding that occurred last week.  None of us are having to gut our houses, our grocery stores and gas stations are open, our cars run, our churches are having services, our jobs are intact and we are at work.  But that is not the case 70 miles to our west.  There life is not normal.  There 40,000 homes were flooded.  There people need help.  If you would like to volunteer or donate here are some resources:

    Volunteer Louisiana – State website with contact information for volunteer and donation opportunities.

    Crisis to Love Ministries – A crisis pregnancy center without flood insurance that lost about $450,000 in equipment.  You can contact them by calling 225-229-5826 or 225-266-7075 or email life@ctlm.org.  The address is:
    3813 N. Flannery Rd.
    Baton Rouge, LA 70814

    Friendship Baptist Church – Former church of one of the NOLA Pax.  It flooded and so did the homes of many members.
    10011 Comite Dr. Baker, LA 70714
    Telephone: (225)261-1412

    Community Bible Church in Baton Rouge – Baton Rouge Church organizing relief efforts. If you can help please contact Steve Foster (225) 328-8424 to set up a time and get an assignment.

    First Baptist Gonzales This church is coordinating a lot of efforts.  There are a group of guys coming from F3Nation to work with them this week.  Contact the church at:
    (225-647-8575) or fbcgonzales@eatel.net

    The Thang

    A group of NOLA Pax along with family members met at the Peristyle at 0530 Saturday morning.  We divided ourselves into two teams and headed out.  My team, let’s call ourselves team #1, headed to Ponchatoula while team two headed to Baton Rouge.

    We arrived in Ponchatoula to help one of Shorty’s co-workers who was flooded.  When we got there we noticed she and her husband were in the process of selling their home.  Fortunately, the buyers still want it.  Her house was in relatively good shape.  All the furniture and carpet were out and the sheetrock was cut.  We just needed to clean up her tile and spray the studs and she was good to go.  It didn’t seem like much, but it would have probably taken her most of the day, seeing as she had a 1 year old strapped to her in a Baby Bjorn.  Once we finished our cushy air-conditioned job we called Team 2 to see how they were progressing.  They were gutting a house for an elderly couple in BR.  They had two wheelbarrows, but seemed to be having trouble operating them.  We decided we should head that way and see if we could help them figure it out.

    We arrived to find a group of much dirtier and sweatier men than ourselves.  They were gutting the house floor to ceiling and seemed to have figured out how the wheelbarrows work.  This place did not appear to have the air conditioning that Team #1 had become accustomed to, so we quickly asked if there were other places in the area where we could assist.  They pointed us to a Crisis Pregnancy Center about 10 minutes away, with the intention that they would join us in about an hour.

    At the Crisis Pregnancy Center we found a group of about 7 dedicated people that had been hard at work all week.  They had no idea who we were, but they didn’t really care.  They needed help and lots of it.  The center consists of two buildings, a clinic and an administrative building.  The team had dedicated the prior week to getting all of the dry files and equipment out of the building and into storage.  Today they were working on getting the wet stuff out.  We started by destroying furniture and carrying it out.  The girls seemed to enjoy using the sledgehammer, taking out some of the frustrations that come with a life spent with Shorty and Cowbell.  We cleared the administration building by the time Team 2 arrived.  Then we tackled the clinic, hauling out thousands and thousands of dollars worth of medical equipment.  This place lost a lot.  Fortunately we were able to clear out both buildings and pull out the carpet.

    YHC had to leave early, but the rest of the Pax stayed to make sure the carpet was cleared.  It was important to get the carpet out of there and I’m glad they were able to do it.

    There were others helping also.  Side Effects went solo to help those at his former church, while Griswold spent the latter part of the week and the weekend in Denham Springs helping a friend.  He was able to put together a team of friends to help gut a house on Sunday.

    Continue to pray for the people of Louisiana and please consider helping in any way that you can.

    -Hawg

  • “Two…is the loneliest number since the number one”

    T-Claps to most pax who went to Baton Rouge today to provide assistance that is much needed.

    2 pax posted at the Mothership to keep the momentum alive and made the workout up on the fly.

    Despite the small numbers we made it intense.

    Mosey to the foundry – 2 curcuits of pull ups, dips, squats rows, monkey bar traverse, crunches, and plank.

    Mosey to the museum.  11’s! Starting with one dip at the fountain and 10 burpees at the top of the stairs.  On with the 11s.

    Mosey to the great lawn and Mary until the end.

    Good stuff.

  • Negativity Abounds

    HVAC and YHC walked up from different directions to make an even half dozen for this morning’s Uptowner.  YHC had found a workout called the 1 x 20 workout that I wanted to try.  T-claps to Tool for tweeting out the website where I found it.  I only wish he could have been here to enjoy the pain it created.

    I gave the disclaimer and we were off for about a 20 foot walk to our warm-up COP.

    The Thang

    Warm-up – All IC:  SSH x 25; IW x 25; Good Morning x 10; DQ x 15

    Negatives:  All exercises are 1 set of 20 reps.  We did 1 second on the up and 5 seconds on the down.  The count was a little weird at first, but we got used to it.  The idea was that each set would take about 3 minutes and the last rep should be very painful.

    • Squats
    • Rows
    • Right Leg Split Squat
    • Bench Press
    • Left Leg Split Squat
    • Shoulder Press
    • Calf Raises
    • Curls
    • Skull Crushers (needed to break this up into a set of 12 and a set of 8 for the Q’s cranial safety)

    Walk to Playground with your heaviest rock.  Paired up and completed the following circuit twice (10 reps each time with 1 second on the up and 5 seconds on the down).

    • Pushups
    • Dead-Lift
    • Pull-Ups

    Walked back to the rock pile and replaced our selected rocks.  This took a while – Rudy had 4 to return.

    Count off, Name-o-rama, and praise for blessings and prayers for those affected by the floods.

    Moleskin

    This hurt.

  • 1000 somethings

    Getting up never gets any easier, but seeing the pain on the PAX face after the workout makes it worth climbing out of the fartsack.  In typical fashion, Chewy and Burgundy show up a few minutes late for the beat down, but at least they had shoes on.  I had a goal this AM to do 1000 combined reps of something and all were IC so there would be no slacking.  That is one rep every 2.7 seconds… Needless to say there wasnt going to be much time for mumble chatter or any moseying.

    The Thang

    First and Only COP all IC

    SSH x 25

    Windmills x 25

    Merkins x 25

    Bench Squats x 25

    Left leg Step Up x 25

    Right Leg Step Up x 25

    Irkin x 25

    Jane Fonda left leg x 25

    Jane Fonda right leg x 25

    Good Mornings x 25

    SSH x 25

    Merkins x 25

    Bench Squats x 25

    Had to stop and reset so Chewy could catch up.

    Freak Nasties x 25

    Left Leg Step Up x 25

    Right Leg Step Up x 25

    Calf raises x 25

    Air Presses x 25

    Freak Nasties x 25

    1/2 Freddie Mercury x 25

    1/2 Freddie Mercury x 25

    Arm Circles x 25

    LBC x 25

    Big Boy Sit Ups x 15

    Reverse Crunch x 10

    Bench Squats x 25

    Left Leg Step Up x 25

    Right Leg Step UP x 25

    Irkins x 25

    SSH x 25

    LBC x 25

     

    COT

    Prayed for Toots wife.  God is Good.  Hope the lack of running was made up with the 1000 reps.

  • Stargazing

    With a full moon up this morning, it was time for stargazing. As Bellocq explained to the PAX before YHC was reminded he was Q this morning, Orion has his belt taut as he aims his bow at the eye of Taurus, the bull, even though (at least this morning) most of the bull is hidden from view. So the PAX is reminded, yet again, we must be ever vigilent to keep trouble abay even if we don’t see it right away. It’s no one else’s responsibility, but our own. Carpe diem. But remember: His yoke is easy, and His burden is light. So with that prelude and an apt DISCLAIMER, the Pax was off. After a mosey around the Mardi Gras fountain in an atypical (counterclockwise) direction, time for:

    First COP:
    Good Mornings 20xIC
    Imperial Walkers 20xIC
    Parker Peters 20xIC
    SSHs 20xIC

    Mosey to Canal Boulevard where a trio of joggers seemed stuck in an eternal loop. Time to rub against the grain with some DownPainment. With rosy fingered dawn appearing in the east, we passed this trio (or they us) who knows how many times during:

    Second COP:
    Bear crawl to the top of the levee (damn, that’s far).
    Mosey (slowly!) across the road.
    Duck crawl back down the hill.
    YHC had stiff quads and traps, so time to stretch them out: so froggy crunches 20xIC. Having rinsed, the Pax repeated:
    Bear crawl up the up hill again.
    Mosey (ever slower) across the road.
    For some variation, most of the PAX did lunges instead of duck walks down the hill.

    Mosey further to a shelter with, ta da, two tables with benches. As Orion and the bull fade away for the day, the PAX give their quads a rest for:

    Third COP:
    Incline Merks 20xIC
    Dips 20xIC
    Incline Merks 15xIC
    Low Slow Dips 15xIC
    Incline Merks 10xIC
    Dips 10xIC
    Derkins 5xIC (slow and all the way down cuz we were nearing the end)
    Low Slow Dips 5xIC (again slow to savor the burn and finish)

    After a 20-count by Serge, the PAX sprinted through the puddles and up the levee for a mosey back towards the flag. YHC isn’t a great moseyer, so just after crossing Canal Boulevard, time for a rest: LBCs 50xIC. Then continue the mosey back towards the flag. But before wrapping up:

    Short round of Mary:
    Rosalitas 20xIC
    Roll over onto bellies and justifiers (with soles away from the big ball to rest the legs):
    Ys 20xIC
    Wx 20xIC
    lazy Ts 20xIC (so simple yet excruciating)
    Turn over, and finish off with LBCs 50xIC

    Namorama, announcements, prayers for all the flood victims, the start of school, and the too many folks suffering from cancer. It was a glorious morning, claim it.

  • Eleven is a two, single-digit number

    the THANG: stretchy stuff to warm up the old guys:

    jumping jacks 20xIC, imperial walkers 20xIC, windmills 20x1C, hillbillys 20x1C

    the MOSEY: run to the parking garage area, for five loops of:

    burpees 11xIC, run up the stairs, squats 11xIC, sprint across the parking lot, Tanya Hardings 11xIC (formerly known as ice skater hops…credit to EiEi / Nacho for the rename), down the stairs, merkins11xIC, run/lunge walk back to burpee heaven.

    Indian run back to Gipper statue

    the Mary:

    hello dollies 10xIC, rowing sit-ups 10xIC, high hello dollies 10xIC, retching Nacho (1), bicycles10xIC

    Count-o-rama, Name-o-rama, The PAX is praying for Toots, Toots’ wife & extended family. Blessing all around.

    P.S. Nacho – thanks for posting the flag

  • The 610 Stomp #52 – Olympics Inspired Birthday

    Seven veteran F3ers glutton for punishment showed for 6 times the birthday fun with YHC.  What spells more fun than 4-0-0  m-e-t-e-r  i-n-t-e-r-v-a-l-s on your birthday?  …..Anyone……? That’s right, 8-0-0  m-e-t-e-r  i-n-t-e-r-v-a-l-s and YHC thought that if what’s his name from wherever can run a 1:40 800 then certainly the PAX can run repeat 800’s at their 1 mile goal pace.

    Mosey to the Practice Track and 200 meters around

    The Thang
    PAX instructed to take their 1 mile goal (6:00, 7:00, 8:00, etc) and cut the time in half for a target 800m pace
    5-6 x 800 meters at 1 mile goal pace with 2 minutes of walk/mosey between each one

    Mosey to the Flag
    Seal the Deal with Flutter Kicks (IC) x 51

    Mumble Chatter
    Lots of “Happy Birthday” with sarcasm noted
    “When was the last time you ran an 800?” – Hawg, “I can’t remember” – YHC, “That’s the same way I Q workouts.” – Hawg
    No safety report from OSHA so this must be a perfectly safe workout in the 90 degree heat with a wet track and the high school girls cross country team running past us

    Announcements
    Bible Study before Mothership at 6:00am
    Amnesty organizing an F3 work crew for Saturday – Clown Car to BR Anyone?  Also please let him / the PAX know of anyone that with considerable damage and few people around to help (i.e. widows or families with young kids lacking resources, etc.)

    Shout Outs
    Tool’s FamilyToot Toot’s wife
    Flood victims in BR and LAF

  • Magical Monday

    Pre Thang: Twelve men of NOLA gathered in the gloom not knowing exactly what was in store, including YHC. Since the re-paving crew decided to set up operations at a new location in the park, I was forced to modify the plan. After some quick brainstorming and the disclaimer we were off at 05:30.

    The Thang: Mosey around to golf clubhouse and circle up in the parking lot for warmup: 10 Burpees to loosen up, then– Plank Jacks, Peter Parkers, Mtn. Climbers, Parker Peters, Hillbillies, SSH x 25 all in cadence.

    Line up and Indian Run to exercise rack at western edge of the park: 4 groups. Squats, Dips, Pull ups/Hangs AMRAP, while one group did 20 Merkins for the count. Rotate through the cycle x 2.

    Line up for Indian Run toward front of park, but bang out 10 Burpees first. Indian Run to backside of 9th hole for Mary: Russian Twist x 25, Real Freddie x 25, Hello Dolly x 25, LBC x 52, (Good Morning RY, where have you been??) Dying Cockroach x 25, Plank Walk x 20 all in cadence. Ten Burpees, then IR back to the flag.

    Circle up and knock out 10 final Burpees. Done!

    COT w/ Shoutout by YHC.

    Welcome Back Kotter/Tinkles after a few weeks on IR.

    Special prayers for all those impacted by the recent flooding in our area and also for the families of Tito’s fraternity brother and the others who were killed in a plane crash this weekend. A tragedy where three couples were lost and left behind 11 children…

    Roots

  • A Soggy Six

    The ground was spongy, but the sky was clear. So after DISCLAIMER, the PAX of six is off.

    First COP:
    SSHs 30xIC
    Good Mornings 20xIC
    Imperial Walkers 30xIC
    Low Slow Squats 30xIC
    Peter Parkers 30xIC

    Pick up a boy and mosey towards the parking lot (with an interruption after YHC’s phone/clock slipped through his pants with no pockets). Tclaps to Bogey for his eagle eye.

    Second COP:
    Round of Elevens across the field: 10-to-1 burpees on one side, and 1-to-10 bench presses on the other; squish in the middle. The PAX did their best to imitate feral hogs: ground a bit torn up. Sorry.

    Third COP:
    Shoulder presses 20xIC
    Curls 20xIC
    Rows 20xIC
    Squats 20xIC
    Back scratchers 12xIC

    After a short mosey across the bog.

    Some Mary:
    LBCs 52xIC
    Flutter kicks 26xIC
    Rosalitas 26xIC
    Turn over for a full body soak:
    Ys 26xIC
    Ws 13xIC
    Ts 13xIC
    Turn back over for full marination
    LBCs 52xIC

    Return the boys and mosey to flag. Namorama, prayers for flood victims and the rest of us. Manana is SFx’s Birthday Q: hasta luego.