F3 New Orleans

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  • Rockin!

    “You have power over your mind, not outside events.  Realize this, and you will find strength.” – Marcus Aurelius

    It was 0520 when YHC awoke from the deep slumber.. it takes 15 min driving to get to the “Real” Monday AO.  But I knew the Pax would keep it together until the Q arrived.  After all, we are all well equipped to lead.  I assume the Pax had some jokes about where is the Q, and who would take the reigns since the Q fartsacked… but anyway.. they were off but first….

    DISCLAIMER

    Mosey to the rock pile, and circle up for a warmup.

    COP #1: (Not sure, but they did warmup)
    20 x SSH
    ?????

    In the meantime, YHC finally arrived to the scene.  With the fog settling in, and using the sense of sound, YHC located our Pax of three carrying on with the beatdown.  Here was me running thru the puddles:

    running lizard hurry hurrying in a hurry

    After my apologies for running late, we selected our friend from the rock pile… we went small this time… and did a quick mosey to some dry grass.

    COP #2:
    15 x Rock Jacks
    30 x Rock Twist (15 each side)
    15 x Rock Marches

    After that, Pax spread out in a line with a healthy distance between each other.  Rock throws to the fence… Should of grabbed a circular rock next time for the roll.

    COP #3:
    15 x Rock Squat Reaches
    10 x Rock Alt. Lunge Jumps

    Mosey over to the playground and partner up.

    Circuit #1:
    Pax #1 – 6 x Pullups
    Pax #2 – AMRAP x People’s Chair

    Flapjack and repeat circuit one more time

    Walk over to an open area on the playground, no need for rocks here.

    COP #4:
    Merkins w/ Mary.  Consist of doing 5 x Merkins, then a Mary exercise… we did four rounds:
    Round #1 – 5 x Merkins; 15 x Flutter Kicks
    Round #2 – 5 x Merkins; 15 x LBT’s
    Round #3 – 5 x Merkins; 20 x Putins
    Round #4 – 5 x Merkins; Plank Work (Various); 5 x Merkins

    Grab rock and then two more rounds of the Pullup Circuit,

    Circuit #2:
    Pax #1 – 6 x Pullups
    Pax #2 – AMRAP x Rock Curls (1st set); Overhead Presses (2nd set)

    Mosey over to the baseball diamond and circle up.

    COP #5:
    Low Squat Work w/ Rock.  Hold Low Squat and do various things the Q calls out.. like Simon Says, but worse… things like overhead arm swings with rock, squat pulses, etc.

    After that, we did some Plie Work without rock… Hold Low Squat and do various things the Q calls out.. like arm circles, overhead claps, etc.

    Last exercise was Single Leg Balance Reaches x 8 (each leg) with Rock.

    Dropped our friends off where we got them… and back to the flag…we did 2 x Vinyasa since we had time to spare.. ended with COT, which included Name-o-rama, Shoutouts, and Prayer.  Great work today men!  Sorry I was late!

  • The Classic Triangle Builder

    Five determined (and thankfully patient) veteran warriors gathered with one FNG to wade through the crowds of runners, spectators, and “runners” of the Crescent City Classic (Shorty, Cow Bell, Roots, Bad Moon, and others? – you easily could have joined us and still run the 6 miles).

    We established home base and made our presence known by planting the Red, White, and Blue next to the Peristyle, YHC gave the disclaimer and we were off.

    Mosey for about 50 yards to the south end of the Great Lawn to give late arrivals a stationary target.

    Circle Up
    Side Straddle Hops (IC) x 35
    Imperial Walkers (IC) x36
    Pickle Pounders (IC) x20 (for Amnesty who stayed home)

    Mosey to the Foundry (joined by our 7th participant of the morning – Little Pig)
    PAX OYO Circuit: 40 Pull-ups (modified as necessary) and 50 parallel bar dips

    Mosey to the drinking fountain on Roosevelt Mall (so the Catholics that fasted yesterday could get some extra fluids)
    YHC started hobbling on his right leg (apparently I cannot do pull-ups without straining a quad!!) so all additional workout plans were modified accordingly and PAX had extended plank and wait times.

    Route 66 with Hip Slappers (OYO) along Roosevelt Mall Benches (we probably got some strange looks from passer-bys, but were too focused on making loud slaps to notice)

    Mosey to the Track
    100m Sprint…… of Bear Crawl

    Mosey back to Roosevelt Mall
    Route 66 with Decline Merkins (OYO)
    At the end of which PAX member told a passer-by “Good Luck” and in return “Thanks and good luck with whatever you are doing!”

    Mosey to NOMA Side Steps (quick detour to greet Wombat who was working the Classic)
    Divide in two groups:
    1) LBC’s (OYO)
    2) Ascending Modified Tooth Fairy up the NOMA Side Steps

    Mosey to Great Lawn
    6MOM:
    Dr. W (IC) x 12
    Superman (IC) x 12
    Dying Cockroach (IC) x 24
    Dancing Chilicuts (IC) x 12

    Mosey to the Flag
    Number-off and Nam-o-roma

    Announcements:
    4/1 – F3 Apparel orders due – we only have 2 orders so far, need 12
    4/1-2 – Hogs for the Cause- many of our boys are participating
    April 16 – Mud Run in BR
    May 7 – The North Carolinians are coming

    Prayers:
    Easter Weekend and that we would all focus on the 3rd F especially this weekend with family and church family

    Parting Thoughts:
    YHC apologizes to the PAX for what felt like a slow moving and dispirited workout.  Hopefully, “Torture on the Track” will be back on in 4 weeks.  See ya’ll in a few weeks!

  • Good Friday

    “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish, but have eternal life.”  – John 3:16

    Seven legendary NOLA men, one brave FNG (Tclaps for posting this gloom El Wire.. EH’d by Yankee since October 2015… sometimes persistence is the key), one late bloomer (find out who in a few), and YHC decided to get better this gloom.  YHC’s theme for the day was Stations of the Cross, so I decided to take our Pax of 9…. which grew to 10 a few minutes in…on a spiritual inspired workout… but first..

    DISCLAIMER

    The Thang:

    Quick mosey down and around St. Charles and circle up over to the front of Tulane and RY’s car.. oh hey!! there’s Yankee! #perfectparkingspot #latebloomer

    COP #1: Warmup

    Station #1:  Jesus is condemned to death
    20IC x SSH
    20IC x Smurf Jacks
    20IC x Plank Jacks
    10 OYO x Burpees

    Mosey over to Calhoun and gather around an apparent party/outing going on at the corner.  They were about to watch our tremendous form on this next Circuit.

    Circuit #1:

    I wanted to visit these three stations at this location… especially with the crowd gathering.

    Station #2: Jesus carries his cross
    (At Start) 15 OYO x Cross-fit (a.k.a. Hand Release) Merkins
    Station #3: Jesus falls for the 1st time
    (Up Top) 10 OYO x Burpees
    Station #4: Jesus meets his Mother
    (Left Side) 25 OYO x Mary Exercise (1st Rd.-Flutter Kicks; 2nd-Dollys; 3rd-Bike Crunch)

    Three Stations = Three sets!  Already up to the 40 burpee count.  Pax gathered around to await direction… so we visit the next station.

    Station #5: Simon helps carry the cross
    Indian Run to the ROTC Pull Up Bars.  Pax pulls together to reach the destination, and divide up into four groups for the next four stations.

    Circuit #2:

    Station #6: Veronica wipes the face of Jesus
    AMRAP x Pull Ups
    Station #7: Jesus falls for the 2nd time
    6 x Burpees (pace setters)
    Station #8: Jesus meets the women of Jerusalem
    AMRAP x Dips
    Station #9: Jesus falls for the 3rd time
    AMRAP x Mayweathers (a.k.a. Plank Punches)

    Repeat Circuit #2 one more time due to time.  As we continue our journey, the next few stations happen on Golgotha (a.k.a The Skull)… or in NOLA, we call it Wolf Pack Mountain…

    Station #10: Jesus is stripped of his garments
    OYO x Get to the top of WPM

    Station #11: Crucifixion
    I wanted to get in 11’s, but due to time, we settled for 6’s, which included merkins at the top of the ramp, and squat jumps at the bottom…. Peoples Chair at the top once complete.

    Station #12: Jesus dies on the cross
    Jesus died at 3pm… so plank hold (dealer’s choice) for 3 minutes

    Station #13: Jesus is taken down from the cross
    Pax gets to the bottom of WPM anyway they want.

    Station #14: Jesus is laid in the tomb
    Pax runs to the flag and circles up for the COT, which include name-o-rama, shoutouts (read RY’s emails), and prayer about how love is a sacrifice, and the greatest sacrifice occurred today on Good Friday, when God sacrificed his only Son for us, so that we may enter His kingdom one day.

    Happy Easter everyone!

  • Rectangles and Circles

    Six men converged on Lakeshore Dr. this morning and were greeted with pleasant conditions.  This was YHC’s last notch on the belt for Q-ing in all six AO sites.  Fortunately no rain in sight, even though the forecast looked iffy and YHC mapped out the morning assuming it may be wet and muddy.  Operation Dry Feet would still be just as effective with dry ground so after a quick disclaimer, we were off for a mosey around the MG Fountain.

    Circle up for the pre-thang:

    SSHx30, IPWx30, Plank Rollsx20, Smurf Jacksx20 (All IC), 10 Burpees OYO

    Mosey over to where Canal Blvd crosses the levee to knock out 4 laps of the following rectangular route:

    Backpedal uphill southbound on sidewalk.

    Bear Crawl westbound on top of levee

    Run downhill northbound

    Lungewalk Eastbound

     

    Mosey over to the first cluster of circular concrete planters for some ledge work.  This would be a progression with increasing reps at each planter:

    Cluster #1 – 8 planters – Hip Slappers x2,x4,x6,x8,x10,x12x14x16 = 72 Total Hip Slappers

    Plank, wait, and mosey to the next cluster.

    Cluster #2 – 3 planters – Ledge Crunches x10,x20,x30 = 60 Total Ledge Crunches

    Plank, wait, and mosey to the next cluster.  (T-Claps to Hotty Toddy for pointing out the L.P. Okwata landmark sign…we’ll definitely have to pass back and read it and incorporate that into a work somehow)

    Cluster #3 – 8 planters – Dips x2,x4,x6,x8,x10,x12,x14,x16 = 72 Total Dips

    Plank, wait, and mosey to the next cluster.

    Cluster #4 – 10 Planters – Inclined Merkin x2,x4,x6,x8,x10,x12,x14,x16,x18,x20 = 110 Total Inclined Merkins (This proved to be brutal…maybe too brutal.  Note to self: next time swap hip slappers for IM) T-Claps to Cowbell for nearly executing the lagniappe dare of inclined merkins on the 3ft trash bin.

    That was it for time so a short mosey back to the flag.  The usual COT announcements.  YHC took a play out of Splash’s book and encouraged the PAX to all try to do something nice for one person today, whether it be a family member, co-worker, neighbor, etc.  Ended with a prayer for the flood victims in LA, bombing victims in Belgium, and also gave thanks for the religious freedoms we enjoy here in the US, especially on the heels of a Christian holiday weekend many of us celebrate.

    In addition to our modest PAX of 6, there were plenty of runner, walkers, and cyclist on the lakefront this am.  It always seems to give a slight motivational boost when others are out bettering themselves along side us.  Glad I was one of the ones out there this am.

    -Tool

     

     

     

     

     

     

     

     

  • Sumo Stompin’

    11 men in the gloom at the Birdcage until Nip/Tuck found us at the final COP to round at the PAX at an even dozen at the Birdcage.

    the Thang

    mosey to the band stand for a nice warmup COP
    YHC likes to make a spectacle and enjoys the view from on top the band stand

    SSH ICx20
    sumo stomps ICx20
    windmills ICx20
    burpees OYOx10
    Imperial Walkers ICx20
    roomba ‘merkins ICx20

    jump the band stand OYOx10
    sprint to the track

    mosey to the soccer field for COP #2

    sumo stomps ICx20
    reach an arm to the side ‘merkins ICx20
    walking lunge circle for a minute
    Peter Parkers ICx20

    Bear Squares x2 (~4 yard sides to the square)

    mosey to the goal post for a nice circuit of pain

    1. burpees have the count (10 on the first round, 7 on the second)
    2. walking planks (aka “holy craps”)
    3. mountain climbers
    4. peekaboo pullups on the goal post

    old man shuffle to COP #3 near Magazine on the field the tomatoes use

    Jack Webb ‘merkins 1 –> 10 then drop to 5 –> 1
    Dr W’s ICx10
    leg raise with slow descent ICx20
    Russian Twist ICx20
    LBC (squeeze it) ICx20

    sprint to the flag

    wrap things up with 30 second plank, final 15 in Mission Impossible mode

    Lots of Announcements – check Yankee’s emails; be informed.

  • Long Way Home

    Seven men set to tackle the park on a chilly Monday morning. Might be the last time we see sub 50 degree weather for awhile…after a quick disclaimer, we’re off.

    Bandstand: SSHx20, IW x20, LBC x20 & Mountain Climbers x20

    To Light Poles (pole to pole): Merkin Walk going left , Lunge broad jumps right leg, Merkin Walk going right, Lunge Broad jump left leg

    Indian Run to pull up bars – 4 groups rotating – timed by the burpees

    1. Seven Double Squat Burpees
    2. IW sqauts
    3. Dips
    4. Pull Ups

    Indian run to the water fountain by the green wall (YHC was thirsty)

    Hallelujah (hands up) run to the benches by the water fountain

    1. RLSU x20
    2. Incline Merkins x20
    3. LLSU x20
    4. Dips x20
    5. R Knee Up x20
    6. Incline Wife Pleasers x20
    7. L Knee Up x20

    After blowing out our legs and time running out, hustle back with another long Indian Run.

    With minutes to spare, the last COP between the light poles:

    1. Dying Coach roach x15
    2. Flutter Kicks x15
    3. Alt side up (Coach roach with legs together) x15
    4. Three pulse w/ leg ups  x15

    Count Out, Name-O-Rama, Monday Q Assignments & Prayer

    Always a great way to start the week…

  • 610 Stomp #31 – More Sprints!

    After back-to-back sprint workouts (thanks Hawg and Amnesty), my hammys were screaming at me as I dragged them out of bed.  What better way to start a cold New Orleans day than with MORE SPRINTS!

    First the Disclaimer for the 5 brave men and 1 Friendly New Dog.  Then off to the races.  6 minute run, 30 second sprint, 30 second recovery down the usual Bayou St John route.  But wait – who is that coming in hot?  Who else – welcome to the festivities, Hawg.  Thanks for pushing me guys, I hadn’t made it that far (top of the overpass) on the 610 stomp before.  I thought my hammys were sore before…

    Returned to the flag (1 minute late) for 10 OYO burpees to Seal the Deal.  Count off, Name-o-rama, Naming of the FND, and closing with a prayer.  As usual, I like to finish with St Ignatius Prayer for Generosity (though I drew a temporary blank on the first line – too much sprinting, I guess)

    Lord, teach me to be generous.

    Teach me to serve you as you deserve;

    to give, and not to count the costs;

    to fight, and not to heed the wounds;

    to toil, and not to seek for rest;

    to labor, and not to ask for reward, except that of knowing I am doing your will.

     

  • Moving 2 Rock Piles

    13 Brave and Chilly men showed up to hit Boss Keen’s Rock Pile as previously advertised. Disclaimer and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir)
    J-Lo’s x 20 IC
    Grab your rock and go big, there won’t be too much running with it…circle up:
    1st Set:
    Rock Presses x 15 IC
    Rock Squats x 15 IC
    Rock Curls x 15 IC
    2nd Set: Rinse and Repeat
    3rd Set:
    Rock Presses x 10 IC
    Rock Squats x 10 IC
    Rock Curls x 10 IC
    Now we’re warmed up, gotta move Boss Keen’s Rock Pile: the 13 of us pile up our rocks, lined up and started moving the rock pile from one end to the other. This method gave too much of a rest so we made two lines of 6 and 7. After moving the pile another three times, the chain gang needed a rest. Take a seat in the People’s Chair con roca. We sat a while and took a short break. Take a seat again. What? Bogie requested Rock Presses…okay. From the chair, Rock Presses x 10 IC, Rock Curls x 10 IC, drop your rock and take a quick break. Rinse and Repeat. Mosey back to the pile and put the rock to bed. Follow me…to the football field for some sprints. Since we didn’t finish our sprints from Wednesday, it’s time to make up for it. After 7 sixty yard sprints, we had time for some Mary:
    LBC x 20 IC
    Hello Dolly’s x 20 IC
    Wife Pleaser’s x 20 IC
    Time’s up, see ya at the flag.

    Count off, namerama, announcements, shoutouts and a prayer. See you at the 610 Stomp tomorrow…

  • Bracket Busters

    17 underdogs posted at the Mothership and left victorious after a #downpainment in March Madness.  Welcome Igloo from F3 Hickory.  YHC was inspired by the hope and determination of the Cinderella teams in the NCAA basketball Tournament.  After a short introduction and disclaimer we were off to the museum lawn.  Along the way we picked up Mike, our friend and favorite waiter, from Morning Call.  Mike even joined us on the first exercise of the COP.

    Game 1:  UALR 85 – Purdue 83 (2 OT).  In honor of the Trojans from Little Rock, we spelled out UALR in for our warm-up COP.

    • Un-Straddle Hop (SSH IC on one leg) Right Leg x 21, Left Leg x 21
    • Alternating Shoulder Taps IC x 22
    • Low Country Crab IC x 21
    • Rosalita IC x 21

    Game 2:  Yale 79 – Baylor 75.  In honor of 12th seeded Yale’s upset of the 5th seeded Bears we gathered around the fountain for a modified Dan Taylor that we named “The Handsome Dan” – 1 left leg step-up, 1 right leg step-up, and one squat.  Escalate until reaching 12 left leg step-ups, 12 right leg step-ups. and 12 Squats.  Lots of mumble chatter about not rooting for upsets in the tourney after this.

    Game 3:  Stephen F. Austin 70 – West Virginia 56.  Did anyone see this Giant Leprechaun that dominated West Virginia?  Tom Walkup, led the 14th seeded Lumberjacks to an impressive victory over the 3rd seeded Mountaineers.  In hopes of building the type of strength and power that Walkup and his beard exhibit, we performed a set of (Lumber)Jack Webbs to 14.

    Game 4:  Hawai’i 77 – California 66.  The native language of Hawai’i has 12 letters and something that looks like an inverted apostrophe called an Okina.  The Okina represents a glottal stop (or very, very brief pause).  We used the Okina after we finished ten (Lumber)Jack Webbs, as Jingle Vader counted down from 13 (Hawai’i’s seed) to help us recover and prepare for the next 4 sets.

    After our (Lumber)Jack Webbs we moseyed to the Foundry.  There we worked on our ability to hang on the rim.  We want to be prepared once we get there.  Everyone found a place to do pull-ups or rows and did one set to exhaustion.  Once exhausted we all met up by the water fountain.

    Games 5-7:  Wichita State 65 – Arizona 55, Gonzaga 68 – Seton Hall 52, Northern Iowa 75 – Texas 72.  Three 11 seeds won in the first round this year.  In their honor we moseyed to the soccer field and did Elevens from penalty box to penalty box with Burpees and Merkins at each end.  Rudy thought that he should be exempt since his Fighting Irish were the only 6 seed to beat an 11.  T-claps to Jingle Vader and Bubba for a very impressive showing.

    During our Mosey to the Great Lawn we stopped by the Sculpture Garden Flowers and did box jumps as we waited for the Six.

    Game 8:  Middle Tennessee 90 – Michigan State 81:  YHC picked Michigan State as my champion, so my bracket was destroyed on the second day of the tournament.  I thought it would be fitting to save the most soul crushing Game until the end.  The mascot for Middle Tennessee is a winged horse named Lightning.  In hopes that someday someone will nickname us “Lightning” we worked on our sprints – 15 across the great lawn with a couple of strategically placed Okinas.  T-claps to Douille, for being out in front on most of the sprints.  T-Claps to the rest of the PAX for occasionally catching up to him.  OSHA did a couple of impersonations of Bryce Drew’s head first slide after hitting the game winner against Ole Miss in 1998, however, the PAX was too tired to mob him.

    Mosey back to the flag for the COT.

    Naked Man Moleskin

    Today’s workout focused on the hope and persistence involved in reaching our goals.  In Phillipians 4:13 Paul said “I can do all things through Christ who strengthens me.”  Christians often use this verse in the context of athletics, but it is applicable to all parts of life.  It is a verse the provides hope and encourages us to persist.  T-claps to JV for his persistence over the past several months.  We have all witnessed the dividends his persistence has paid, e.g. his first place finish in today’s 11s.

     

     

     

  • Love to hate me

    “Tough times never last but tough people do.”

    7 pax strong came out in the beautiful gloom not knowing what they were getting themselves into.

    YHC decided to turn up the intensity level because he was unable to post all week.  (sorry pax).

    Welcome to F3, I am not a trainer…. you know the rest…

    The Thang

    quick mosey to seawall for some good old fashioned stretches.

    COP #1: Warm up stretch

    • knee slappers X 20
    • Left leg over right, right over left
    • Run in place 15 sec.
    • wide legs- stretch left, middle, right
    • Run in place 15 sec.
    • arm stretches- left, right
    • Run in place 15 sec.
    • Windmill X 20

    Mosey further down seawall

    Webbicides:

    like suicides, but including my favorite- BURPEES.

    starting at lightpost #1, complete 1 burpee, run to lightpost #2, complete 1 burpee, run back to #1, complete 2 burpees, and so on through 4 lightposts.

    YHC forgot to say this was a competition (that usually helps pick up the pace of the pax).

    mosey to the top of the levee.

    COP #2: Super 21

    • 1 merkin, 1 FULL sit up, 2 merkins, 2 sit ups, increasing reps thru 10
    • Recover- Monkey humps X 21
    • Super 21- reps 11-14
    • Recover- Mountain Climbers X 21
    • Super 21- reps 15-18
    • Recover- Hillbillies X 21
    • Super 21- reps 19-21

    Total Merkins completed: 231

    Total Sit ups completed: 231

    Word on the street was that JV gave birth to twins during this beatdown!

    Tclaps PAX, tclaps.

    mosey down levee to the sidewalk.

    COP #3: Mary

    • Russian Twists X 25
    • Flutter kicks X 25
    • Penguins X 25

    Finish out with some traditional stretches.

    Gather up around the…(JV runs to car to get flag)….Flag for count off, name o rama, and prayer.

    Prayers for patience when things get tough, just like we pushed through this post, we can get through anything life throws at us.

    Thanks for the privilege to lead this gloom.

    -Cowbell