F3 New Orleans

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  • Heed the Athenian Beatdown

    Seven tried, true, and trusted warriors of our fine city banded together on this cool fall morning to prove that the “Spartans” had nothing on toughness or fitness.  They were joined in short order by a warrior from a foreign land (South Carolina) who quickly proved himself worthy of the battle.

    “What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”- Pericles to the families of the dead after the Athenian War

    First Athenian Workout Tip: Workout drunk or hung over (The Q did not provide the warning nor the means to comply with this tip)

    Second Athenian Workout Tip: Workout to music (which we accomplished for the leg portion of the Thang)

    THE THANG:

    Sudden Change

    Mosey to the Great Lawn

    Imperial Squat Walker (IC) x 20

    Happy Jacks (IC) x 20

    Mosey to the Foundry

    1 and a half cycles (everyone did 3 sets of pull-ups) of 30 seconds OYO through below stations:

    Pull-ups, Bear crawl, Low rows, Merkin bulldogs, Pull-ups, Flutter kicks, Crab walk

    Mosey to the Singing Tree (Our music) w/ a Sudden Change en route:

    Low Slow Squats (IC) x 20

    Squat Jumps (OYO) x 10

    Daft Punk (Follow Q w/o cadence) x 10 cycles

    Lunge Jumps (OYO) x 10 each leg

    Mosey to NOMA Side Steps w/ a Sudden Change en route:

    Half PAX: Toe Touches on Curb (OYO)

    Half PAX: Hand walk up and down museum steps (drag legs behind) (OYO)

    Switch

    Partner-up – wheel barrel up museum steps and switch (OYO)

    Mosey to Foundry

    Half PAX: 10 Hanging Leg Raises and 5 Hanging Knee-ups (OYO)

    Half PAX: Lying straight leg hip thrusts (OYO)

    Switch

    Box Cutters (IC) x 15

    Dancing Chilcutts (IC) x 10

    Dr. W x 10

    Canoe held for 20 sec

    10 second count

    Canoe / Superman x 2

    Mosey to the NOMA Fountain

    Decline Merkins (OYO) x 10

    Dips (OYO) x 10

    Hip Slappers (OYO) x 10 each side

    Decline Merkins (OYO) x 10

    Dips (IC) x 20

    Mosey to the Flag

    Announcements – The usual workouts for the week with Saturday being CONVERGENCE.

    Shout-outs: To our brothers battling for the day in Mobile.  For our brothers and all the families in South Carolina experiencing loss and trying to recover to normal life.

  • Rave at the Tulane Sign

    OK -a very cool fall morning with the promise of 90 temps this afternoon.

    8 PAX posted at the St Charles entrance to Audubon

    A quick Mosey down the avenue then we circled up for the first COP in front of the Tulane sign.

    The street light was flickering on/off – so it felt like we were doing our warm up in da’ club!

    Warm up:  SSH x 25, Imperial Walker Squats x 20, Peter Parkers x 25 Merkins with a hold x 20

    and Finally some monkey humps x 15 for Splash – who could not make it this AM

    Then we mosey’d over to Touchdown Jesus @ Loyola.

    BLIMPS   5 Burpees, 10 lunges per leg 15 Imperial Walkers 20 Merks 25 Plank Jacks 30 Squats

    Then we mosey’d over to Wolfpack Mountain.  There we lunge walked up the ramp, then ran to do 10 Merks on the flat side, and 25 LBCs on the incline side — all the way to the top.

    We lost Shorty on the way up – who was nice enough to inform us that the Student Union at Loyola is know open in the AM for F3 Moopers.  Awesome you can feel free to add us back to your Fri AM schedule.

    At the top of Wolfpack Mountain –  we circled up for 6MOM.

    LBC x 25 (that put us over 200 for the morning), Parker Peters x 20, LBTwist x 20, Mountain Climbers x 25, Flutter kicks, x 25, Olivia Newton Johns left side x 15, Olivia Newton Johns right side x 15, Penguins x 20  Finished with the Grasshopper x 10

    Then we mosey’d one level down – then in order to work in some DIPS we took to the stairs.

    At the alley of benches for our final COP we did 20 left leg step ups, 5 burpees, 20 right leg step ups, 5 burpees, and we finished with 20 DIPS.

    Final MOSEY back to the FLAG for our COT.

    Lots of announcements – see your email to keep up!

    Our closing prayer was the 5 finger prayer of Pope Francis.

    Thumb – is for the people closest to us, Index finger is for the people that point us in the right direction, the middle finger is for the leaders of our communities local and global that they may have wisdom to lead well, our ring finger is for the weak – who need our prayers the most, and finally the pinkie is for ourselves that we may have wisdom in our lives.

    I have to say after the game last night – today’s workout was so much fun!  I was ready to go this AM.

    Good luck to the guys running the Spartan.

  • One Year Later

    Pre-Thang:  YHC was  happy to be back out in the gloom after a couple of injuries and ready to take the Q on the F3 NOLA one year anny. Thirteen men showed up with time to spare and we hit the road to get better.

    The Thang:   Mosey around to golf club house and over to the festival of lights. Lunge to first light, Bear Crawl to second light, Lunge to third light, Bear Crawl to fourth light and plank up.  Plank Jacks x 14 in cadence.

    Mosey toward front of park.  Sudden Change–10 Burpees– after a short run.  Continue to Prytania Street for a push-o-rama:  Merkins x 14, Low Slow Squats x 14, Larry Craigs x 14, Squats x 14, Chuck Norris x 7. All in cadence.

    Mosey toward St. Charles Ave with another stop for Sudden Change.  Continue to the fountain:  Dips x 14, Step ups x 14, Derkins x 7, Step ups x 14, Incline Merkins x 14.  All in cadence.

    Continue around park track with more Sudden Change after a quarter mile.  Mosey to putting green for 6 MOM: LBC x 50, Dolly x 14, Real Freddie x 14,Hi Dolly x 14.  All in cadence.

    Indian Run all the way back to the flag.

    TClaps to the PAX for all hanging together for a solid 2.3 mile journey.  It’s always a pleasure to be with this group.  Thank you one and all for keeping this going.  Let’s all do what we can to make it grow even more!

    COT with shout out and regular announcements by YHC.

    Good Times!

    Roots

     

  • In the Fog

    A quiet affair, but with two FNGs. In honor of Columbus Day, I wanted some kind of swimming, but with no water in sight it was difficult. We had to make due with the wet fog hugging the cool grass, which felt great.
    The usual mosey to the rock pile: 20x side straddle hops; 20x imperial walkers; 20x merkins; 20x monkey humps; and 15x arm circles each direction. [I hope the gold retriever duo and their human are ok; we didn’t see them this morning.] Then pick up rocks and mosey on the grass in the fog for some Up and Down: 20x overhead lift; 10x merkins; 20x curls; 10x merkins; 20x squats; 10x merkins; 20x dead lift; 10x merkins. Then mosey to the hill (the closest I could find for an ocean) for some 11s: over the hill for burpees (10 to 1) and back for bench presses (1 to 10). I proposed 2 more sets, but time was ticking so off to the field for a Circle of Mary (the following order is a bit mixed up, hey, it was foggy out): 30 LBCs, 25 Hello Dolly, 25 Flutter Kicks, 25 Russian Twists, 10 Dr. Ws and a new routine from my 13 year-old nephew Jack; it needs a new name, but I’m calling it Cuban Sandwiches for now (as in you keep on pressing till it flat as all get out): on your 6s with your legs bent 90 degrees-ish in the air and with your head down, press hard on your thighs just above the knees for an 8 count, then lift up your head and press for another 8 count, then lift your butt off the ground and press for another 8 count, repeat cycle four (or, if you have more time, more) additional times (great for deep core). Deposit rocks and mosey back to the flag.
    [Late addition: I owe an apology to Tool: he was there, Mav was not. Mav, sorry, no credit for that morning.]

    Your humble Q, Jingle Vader (f/k/a Jazzy)

  • 610 Stomp #9 – City Park

    Seven men gathered around the flag on this pleasant fall morning to do the usual Tuesday 4.5 mile run/burpee beatdown.  The PAX started out strong with a good brisk pace and it was on…6 minutes of running and 1 minute of burpees/walking.  Rinse and repeat till done.  Some of the PAX have been opting to shoot for 10+ burpees per stop while others have settled for 5 or less.  At the end, we banged out 10 extra burpees which has become par for the course.  The pace as a whole this AM definitely seemed to be the best yet which means the PAX is getting better, faster, and stronger.  The stopping points for the burpees is getting a little further each week…way to go men!  Ended the COT with a shout out to the health and injury recovery of those training for the Spartan and a prayer courtesy of Side Effects.

    Tool

  • Spartan Training

    Pre-Thang

    It was beautiful morning in the Gloom with temperatures right where they needed to be and low humidity.  After battling some slight tendonitis from Hawgcycle’s stupid idea of running 6 miles before last Saturday’s Backblast, YHC arose this AM ready to bring down the pain with minimal running to protect the foot.

    Warm-Up

    Mosey over to Touchdown Jesus for COP:

    • COP IC: Seal Jacks x 30, Hillbillies x 20, Plank Walks x 15, Plank Jacks x 15

    The Thang

    Mosey to benches by Wolfpack Mountain.

    • IC: Step Ups (Left) x 15, Hip Slaps x 20, Derikans on slow count x 12, Step Ups (Right) 15

    Mosey to Tulane Pull-Up Bars for Circuit Training.  Get into pairs:

    • Count is on group doing 15 burpees, Toes-to-bar or knees-to-elbows, dips, decline plank, squats

    Mosey to Wolfpack Mountain for more circuits.  Pair off.  Partner 1 runs up 1st floor ramp and down stairs while partner 2 completes exercise until flapjacking.  Exercises:

    • Cross-Fit Merikans, Real Freddie Mercury, Monkey Humps

    Mosey back to the flag for some Mary:

    • COP IC: LBC x 40, Russian Twists x 15, Hello Dolly x 15, LBT x 20, High Dolly x 15

    Name-O-Rama: 11 showed up this fine morning with one FNG representing the 99th F3 NOLA member.  Douille had to skedaddle a little early, but he went hard this morning.  YHC noticed several newer faces as well.

    Shout Out: Reluctant Yankee has 5 FNG’s showing up to next Monday’s Backblast out at Pontiff Playground in Metairie.  Let’s make an effort to get more guys out there so the FNG’s don’t out number us.  These FNG’s will put us over the 100 count goal for one year F3 NOLA.  Also, Yankee still has the discount code for Mobile Spartan race next Saturday if anyone wants to partake.

    Prayers go out to the families in South Carolina experiencing the flooding disaster.  Also, thoughts are with Rev and Yuengling in their new cities.  We give thanks for allowing each of us to get up this morning for a strong workout that makes us all better men.

  • Sir Ellington Official Launch

    7 Faithful on hand for what is sure to be a #crowdpleaser in the future when YHC is on Q.  60* and a bit humid as we embarked on the official launch of Sir Ellington.  Kick @ss shovel flag in hand from @Unt Bea and we are off.

    Mosey out of SE down Marchant through CH Methodist lot to the lights for some

    Warm-O-Rama:

    Imperial Walker X 15 IC

    GMA X 15 IC

    Lt. Dans X 10 OYO

    Plank Jax X 20 IC

    Mtn. Climbers X 20 IC

    Butt Kickers X 20 IC

    High Knees X 20 IC

    Thang:

    A staple in my new training will be #HillRepeats.  YHC may have to take the show on the road from time to time to get variety but here is how it went down.

    Down Marchant to Hogan, left on Hogan AYG to #JuanValdez’s crib and plant shovel flag.  Slow Mosey (walk) back down to Marchant

    RNR X 4

    Blue Mule and Karamazov fighting strong with a push from Big Bang also

    Mosey down Marchant to the brush pile for a slower and longer up hill run to just past the gate at SE where is levels off.  Slow Mosey down to the stop sign.  Less of a race on these and more sustaining pace

    RNR X 3

    Run hard 50M down to brush pile

    10 Skips R/L

    10 Hops R/L

    10 Shuffles R/L

    10 Karaoke R/L

    NM:

    Like the idea of getting some endurance and running training in with our normal boot camp style workouts.  Rest assured as YHC is on Q at SE, there will be #HILLS.

    Please sign up for more Qs.

    Consider asking a buddy at work, from the neighborhood, place of worship or play to join us.

    See you in the AM!

    BV

  • The Best for Last after the Bulgarian Left

    17 men gathered around the flag for the weekly birdcage beatdown. Hog ran up a few minutes into the 1st COP after a bit of trainspotting to make us 18.

    Mosey out to the main zoo field for a COP:

    SSH x20, IW x20, Peter Parker x20, Arm Circles x20 (reverse halfway),  Parker Peter x20, Hillbillies x20, Seal Jacks x20

    Mosey to the zoo soccer field for a Back 40 (4 groups rotating exercises).

    1st run: Pull-Up Knee up x10, cross-fit merkins x10, Knee up jumps x10,  Lunges (each leg) x10, plank in middle

    2nd run: Pull-Up Knee up x10, cross-fit merkins x15, Knee up jumps x15,  Lunges (each leg) x15, plank in middle

    The Back 40 got the job done but was disjointed at times…YHC needs to work on the OYO structure for our large Wednesdays.

    Mosey to the zoo steps:

    Step up R x20, Incline Merkins Left Foot Up x20 (or x40 for Hog & Awesome), Bulgarian Split Lunge Right x20 (Tclap to Awesome for the technique assistance) , Slow Dips x20, Step up L x20, Incline Right x15, Bulgarian Left x20

    Then an uncharacteristic, enthusiastic cheer from the PAX of “Thanks for saving the best for last” after the call of 10 Derkins to finish. At least that’s the way YHC heard it…

    Mosey to the lights by the bandstand for some Groundwork (light to light):

    Bear Crawl, Crab Walk, Spiderman Crawl, Inch Worm the best for last Burpee Broad-jump

    Thoughts and Prayers to all those in South Carolina

    Help our F3 South Carolina families – here:

    F3 South Carolina Go Fund Me

  • 610 Stomp #8

    As I walked up with 2 minutes to spare, I met up with Side Effects and Tool. Then Forrest pulled up in and truck and War Eagle came running up. A DISCLAIMER and we’re off. Didn’t take long and Side Effects was off to the races. No thoroughbreds to run with him, so he went ahead solo. The rest of the group, a pack of four, went at a nice easy pace. YHC was still feeling it from Saturday’s double header. As usual, six minutes of running and one minute to walk and/or burpees. We prayed for YHC’s Achilles and express thankfulness for the strength to show up and try and get better; physically, mentally and spiritually. We also prayed influence those in our lives; family, friends, coworkers, and strangers we meet throughout the day.

    As a challenge to see if Side Effects reads these posts, I’ll buy his next apple juice if he posts a comment below.

  • Baseball and BLIMPS

    Pre Thang

    18 men gathered in the gloom on a beautiful October morning. The weather was perfect for an epic beatdown. Tito was ready to Q the first half, and he held nothing back.

    The Thang

    warm-up mosey to the end of the park (west) then turn around back to the Touchdown Jesus’ front yard for the first COP.

    Warm-up COP in cadence

    20 – Imperial Walker
    20 – Chopping Wood
    20 – Low Slow Squat
    20 – Arm circles
    20 – Mountain Climbers
    20 – Cross Fit Merkins
    20 – Plank Jacks

    #tclaps for Tito who made sure the PAX was quite warm by the end of this warm-up

    mosey into the heart of Loyola to the new grassy quad where the old library used to be.
    Tito had four bases setup and put the PAX to work in two teams.

    First, lung walk indian run all the way around.
    Second, jump over your mates in plank position half way around.
    Third, relay race: each man sprints the full base path.
    somehow the teams got mis-numbered so “everybody won” and all did 10 burpees.

    pass the Q to YHC

    mosey to Wolfpack Mountain and lineup at the bottom

    BLIMPS to the top
    run up a floor then do 5, 10 or 15 of the assigned exercise all the way to the top (each member of the PAX could choose whether to do 5, 10 or 15 of each exercise)
    Burpees
    Lunges
    Imperial Walkers
    Merkins
    Plank Jacks
    Squats

    Three minutes of Mary COP

    LBC x20
    Flutter kicks x20
    High leg crunches x20

    take the stairs down and mosey back to the flag

    Post Thang

    shout out for Billboard’s dad

    Announcements: usual workout schedule, besides the bonus running work before and after the Saturday City Park workout
    Still time to register for the #csaup 10/17 Alabama Super Spartan www.spartan.com Team name is F3 New Orleans or F3 NOLA