F3 New Orleans

Blog

  • A Celebration of the Saints

    4 men met to bask in the glorious gloom to work out the adrenaline from a night of celebration.  T-Claps to Bubba for keeping his word and showing up for his first Rock City workout.

    Mosey to the Rock Pile for the warm up COP: SSH IC x 20; Imperial Walkers IC x 20; Windmills IC x 20; Big Ass Arm Circles IC (Forward  x 20 and Backward x 20)

    The Thang

    • 100 Shoulder Presses con roca
    • 100 Squats con roca
    • Flutter Kicks IC x 20; Hello Dolly IC x 20; Fred Mercury IC x 20; LBC IC x 30; LBT IC x 30; Putin IC x 20
    • 30 burpees
    • 0.8 mile run
    • 40 pull-ups
    • 160 Merkins
    • 160 Squats

     Moleskin

    Yankee told me he doesn’t get anything out of arm circles, so I tried to go Tony Horton on him in order for him to feel it.  T-Claps to Jingle Vader, formerly known as Jazzy.  The man is a burpee machine.  YHC could not come close to keeping up with him on the set of 30 burpees.  BTW, 30 burpees suck.

    Shout Out

    Prayers for those families affected by the flooding in South Carolina.  Be in prayer for them, specifically asking how we can be the hands and feet of Christ for those in need.

  • Drag Race in the Park

    Six F3ers showed up on our first cool morning of the fall, then the four Overachievers (ran 6 miles before the workout) joined the PAX as a personal challenge to the Q.  Then the beat down of the PAX (Overachievers especially) began…

    The Thang:

    Mosey to the Great Lawn-

    Partner-up for 4 cycles of Gasers (Started with foot on the “Gas”)

    Partner 1 – Gaser (four widths of Great Lawn at fast pace)

    Partner 2 – LBC’s (OYO)

    Switch

    Plank and wait

    Side Straddle Hops x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Flutterkicks (OYO)

    Switch

    Plank and wait

    Imperial Walker x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Hello Dolly (OYO)

    Switch

    Plank and wait

    Goofballs x 20 (IC)

    Partner 1 – Gaser

    Partner 2- Dr. W (OYO)

    Switch

    Plank and wait

    20 Count

    Mosey to Roosevelt Mall-

    Plank and wait

    Route 66 (“nice, easy stroll” through the Oaks):

    Round 1:

    Partner 1 – Copperhead Squats at each bench on right side of Mall (1 rep ascending up to 11 at the last bench), Mosey between benches

    Partner 2 – Derkins at each bench on left side

    Plank and wait

    Switch sides and exercises

    Plank and wait

    Round 2:

    Partner 1 – Step-ups (each leg is one rep)

    Partner 2 – Hip Slappers (slap on each side is one rep)

    Plank and wait

    20 Count

    Switch sides and exercises

    Plank and wait

    Round 3:

    Partner 1 – Lunges (each leg is one rep) (6-11 reps)

    Partner 2 – Dips on the bench (6-11 reps)

    Mosey to Refinery for 1-2 sets of Pull-ups / Monkey Bars (OYO)

    Mosey to the Flag

    Shout-outs: Health of PAX (Amnesty achilles) and Tool’s son Brady

    Q failed to give the Overachievers a “satisfactory workout” so they did 2 more miles.  The next time this Q will plan on 6 cycles of Gasers and Route 66 exclusively with leg exercises!

  • Yeungling’s last Q

    Yeungling’s last Q   posted by RY from a Yeungling’s email – sorry its late!)

    1. Warmup

    Side straddle X 25 Imperial walkers X 15 Windmills X 15  Arm circles X 20 Hillbillies X 15  Peter parkers X 20

    Mosey to mass comm building

    2) elevens

    Dips bottom

    frog jumps up top

    Mosey to pull up bars

    3) rocketman

    Burpee pull ups

    Mercans

    LBC

    Squats

    Plank jacks

    4) wolf pack mountain with alternating reverse on inclines. Rocky theme.

    5) 2 minutes of Mary

    Lbtwist X 30

    Penguins rev style X 25

    Thanks for everything Yeungling!

  • A Farewell Butt-Kicking

    18 of the best men I have had the pleasure of knowing posted in the gloom of a purely September morning to get better. Today, I chose my favorite workouts that I have gleaned over my time with F3 NOLA.
    The Thang
    Mosey to the Bandstand for COP and Hops
         SSH x 25
         Plank Jacks x 20
         Imperial Walkers x 20
         Mountain Climbers x 25
    Wall Hops x 10 – Get yourself from the ground to the top of the bandstand by jumping and pushing up with your triceps. 1 time across = 1
    Mosey to Soccer field
         6 Minutes of Mary
         Putins x 15
         Penguins x 20
         Wife Pleasers x 15
         Hip Raises x 15 (Left then right)
         LBC x 20
    Mosey to the Goal Post
         Peek a boo Burpees x 10
    Mosey to fly
         Mississippi Salute
         Rotating Planks x 5 – Start in standard plank, after a 4-count, rotate to left hand in the air, after a 4 count, rotate to inverted plank, 4-count, rotate to right hand in the air, 4-count, rotate to standard plank. Then do the whole thing in reverse. That’s 1.
    Mosey to Audubon Statue
         Step Ups Left Lead x 20
         Dips x 20
         Step Ups Right Lead x 20

    Mosey to the flag
    Circle of man – With the pax in a tight circle, shoulders close together in plank position, each man puts their right hand on the shoulder of the man next to him. Together, the group does a “one-handed” push up. Either the man depends on the man next to him, or helps the man next to him. After 5 pushups, the group switches hands. This is to be a lesson to us all. When we are strong, we are so to help the man next to us. When we are weak, we can depend on the man next to us.

    COT

    Lots of warm words from the PAX for my final Q. You all have meant the world to me over the last year, and my life will be forever better because of you all.

    Moleskine:

    “Lucky he’s not making us do Bilbo TeaBaggins” –  Amnesty after the Circle of man

    “This is Bullshit” – Amnesty after every workout with Burpees or Bear Crawls. Thanks for that.

  • Presses in the Morning

    Good Monday workout.

    Started with the standard side straddle hops. x 20

    Then hillbillies and arm circles. x 20

    Grab our rocks and Indian run for a bit.   Curls, Rows, Shoulder Presses x20 each.

    We headed to the tallest hill in Jefferson Parish for the core of the workout:

    Cross the hill and 10 burpees. Then carry our rock back – 5 plank jacks and 10 bench presses.  Repeat decreasing the burpees by 2 each time and keeping the plank jacks and bench presses the same.  At 2 burpees – switch rocks with the guy on your right and repeat with 4  burpees and then 2 burpees.

    Bring our rocks to the playground for sets of pull ups, leg ups, and LBCs.  The person on the pull ups is the timer and everyone else does max.

    Back to the flag for Mary.

    Lots of presses. Good start to the week!

     

  • The Bear Necessities

    On a wonderful Wednesday morning in NOLA, 17 men set off in the gloom for this kick-ass beatdown.  The two Q’s did not communicate about what we would use for our downPAINment, but our minds were thinking the same thing: “We need to bear crawl the hell out of the PAX”… and bear crawl we did!  Bagasse had the reigns for the first half.

    DISCLAIMER

    Warm-Up:

    • Mosey down Magazine St. to the open field by Entergy Blvd.

    COP #1 – IC:

    • 23 x SSH
    • 20 x Goofballs
    • 20 x Peter Parkers
    • 20 x Hillbillies
    • 20 x Arm Circles (10 x Forward; 10 x Backward)
    • 20 x Wife Pleasers (a.k.a. Amnesty Special)

    The Thang:

    • Mosey to levee by Leake Ave & Walnut St.

    Stop #1 – OYO: Elevens on the Levee

    • Each PAX does 10 repetitions of exercise #1 and then 1 repetition of the exercise #2 (10/1), then 9/2, 8/3, 7/4, etc. until you get to 1/10.
    • This set of elevens consisted of performing exercise #1 (Squat Jumps) at the bottom of the levee, then bear crawl (forward) up the levee to perform exercise #2 (Clap Merkins) at the top of the levee, then bear crawl (backward) down the levee to complete the set. However, the PAX soon relized that there was crushed gravel at the top of the levee (Crushed Gravel + Clap Merkins = Bloody Hands + Why am I doing this).  Some of the PAX performed a hot route audible, and switched the location of exercise #1 & #2.  #Tclaps to anyone bold enough to continue with clap merkins at the top.
    • At around the 6th to 7th time bear crawling up the levee, RY heard this quote “Bear Crawl, I hate you. PS I love you”, and is now thinking about making this quote into a shirt.

    Once the PAX was finished with our bear crawls, we were now ready for hibernation. Instead, Bagasse handed the PAX over to YHC, and I had some sprint work to do.

    • Mosey to the soccer field on Magazine St. and River Dr.

    Stop #2 Part #1– OYO: Sprint Circuit

    • The sprint circuit consisted of performing an ab exercise –IC, then sprinting approx. 60 yards to the soccer goal to perform a part of the BLIMPS set – OYO, then jogging back 60 yards to the start line and plank up for the #six. Rinse & repeat until all the letters in BLIMPS are complete.  Here are the exercises performed:
    • At Start – IC:
      • 20 x LBCs
      • 15 x LBTs
      • 20 x Flutter Kicks
      • 20 x Hello Dollys
      • 12 x V-ups
      • 15 x Putins
    • At Halfway Point – OYO:
      • 5 x “B”urpees
      • 10 x “L”unges (each leg)
      • 15 x “I”mperial walkers
      • 20 x “M”erkins
      • 25 x “P”lank jacks
      • 30 x “S”quats

    Stop #2 Part #2– OYO: Bear Crawl Indian Run (50 yards)

    • The PAX divided up into groups of four, and since bear crawling was far from our memory after the sprint circuit… we performed a bear crawl indian run to remind us about Bagasse’s beatdown. Each group lined up and held high plank.  The last man in each group bear crawls to the front and holds plank once he gets to the front of the line. Rinse/Repeat until each group makes it 50 yards.
    • YHC has to take the blame for the “drunken bears” running into other groups since I failed to point out a specific landmark to crawl to.

    By the time we finished, it was 615 am, so we high-tailed it back to the flag for the Name-O-Rama, Shout-Outs and Prayer.

    I added a video of what the PAX looked like on the levee.  Man, I miss the movie Jungle Book.

  • City Park Rurpeen-athon

    Five half-crazy veteran F3ers showed up for the regular Tuesday fun (4.5 mile run with a minute break for 10 burpees/walk every 6 minutes).  One fully crazy FNG (War Eagle) led the way looking for a real challenge (i.e. Shorty, Mr. Awesome, and Hawg cycle).

    Shout-Outs:

    Tool’s son Brady

    Forest’s soon-to-be bride

    Rev and Yuengling travel/settling in new homes

  • City Park History Beatdown Part II

    Eleven men came out to get fit and test the limits of our middle aged chassis.  Due to popular demand, another City Park history lesson was in store.  Each stop on the tour included the history behind different structures built in the park while using their significant dates for the rep count.

    The Warmup:

    Quick mosey looping around the Great Lawn and back to the Peristyle.

    Peristyle was built in 1907 so we started with 19 SSH and 7 Windmills all IC.  The Goldring/Woldenberg Great Lawn was dedicated in 2010 therefore we did 20 Hill Billies IC and 10 Burpees OYO.

    Short mosey to the Sydney and Walda Besthoff Sculpture Garden (Built in 2003) and lined up on the ledge for 20 Inclined Merkins IC and 3 Box Jumps, all will dodging the wine cups and debris from the previous night’s shindig.

    The Thang:

    Mosey to oval pond in front of the museum which was originally built in 1911 as The Isaac Delgado Museum of Art.  That prompted us to do 19 Left Leg Step Ups and 11 Dips all IC.  YHC informed the PAX the in 1971 the name was changed to The New Orleans Museum of Art so we did 19 Right Leg Step Ups then lined up on the front step for 71 Toe Taps followed by a run up and down the stairs.

    Mosey down the running path around the Big Lake and detour for some Mary.  The area was reconstructed and dedicated in 2009 so we proceeded with 20 Hello Dollys and 9 Pickle Pounders IC.  YHC then informed the PAX the the City Park Big Bass Rodeo started in 1946 and is the oldest freshwater fishing contest in the country.  That led us to knock out 19 Russian Twists and 23 LBC IC (46 total).  Then proceeded with an half mile Indian Run around the rest of the Big Lake track.

    After planking and re-hydrating at the water fountain, quick mosey to the foundry on Roosevelt Mall. The workout included 5 stations with remaining PAX planking.  Working in a clockwise motion,alternating upper body and lower body, we knocked out:  10 Pull Ups, 10 Squats, 10 Dips, 10 Toe Taps, 5 Monkey Bar Pull Ups, and Planking.

    Mosey to the beginning of Roosevelt Mall to discuss the many structures built the the WPA (Works Progress Administration) in the 1930’s which included Tad Gormely Stadium along many bridges, benches, sidewalks, etc in the park,  President FDR came to City Park in 1937 to dedicate the stadium and along with the oak tree lined street near the stadium that bears his name.  Therefore we created a new exercise called The 1937 which included pairing up and running down the sidewalk of Roosevelt Mall and stopping at a designated bench to knock out 19 Inclined Merkins while the other person pounded out Burpees.  Run the to the end and plank at the water fountain.  Repeated on the other side of Roosevelt Mall with 37 LBTs while the other person does Squats (originally I planned to do IPW but was woosy at this point.  This routine could be modified for future workouts to include an array of exercises.)  After running to the end near the foundry, there was just enough time left for the PAX to knock out 10 more Pull Ups each.  Mosey back to the flag.  Total running distance was right under 3 miles.

    Circled up at the flag and prayed for those with major life changes (Rev and Yuengling) along with those of the PAX that are injured.

    Thanks for letting me lead.

    Tool

     

     

  • Wild Ducks Flying Backward

    Nine gathered this morning in the gloom amongst a flock of circling ducks taking dead aim at our heads, namely our VQ. Lots of chatter about the successful DJ style nighttime CSAUP and farewell F2 for Yeungling and Reveille.  Since YHC was unable to attend, thoughts of helping the PAX run the hangover away came to mind…hope it worked.

    Agassi – intro then mosey down St. Charles to the Loyola Lawn:

    • 10 Jumping Jacks
    • 20 Imperial Walkers
    • Jack Webbs (1>5)
    • 15 LBCs
    • 15 Penguins

    Bear Crawl around statue facing main building then line up for sign to sign exercises:

    • High knees
    • Side shuffle (left and right)
    • Low run (duck walk position) w/reverse back pedal (flip/flop on “hut”)

    Mosey to corner for tri-station OYO exercises:

    • 10 LBCs > 10 Incline/Decline Pushups > 20 Imperial Walker
    • 8 Dr. Ws > 10 Incline/Decline Pushups > 20 Imperial Walkers

    Sudden Change – hand off to YHC

    10 Burpees then mosey to the Loyola park benches:

    • Dips x15
    • RF step up x20
    • Incline merkins x15
    • LF step ups x20

    Mosey to the mountain for a single line Indian Run to the top

    20 count by Bagasse then COP for a little Mary:

    • Flutter kicks x15
    • Hello Dolly x15
    • Putins x10
    • Rosalita x15

    Mosey down the mountain to plank up by the bike rack for 2 minutes of plank-o-rama:

    • standard, right arm up, backwards, left arm up, standard

    Mosey back to flag for name-o-rama & shout outs whilst the ducks continued to dive bomb the flag

    Thoughts and prayers for Yeungling and Rev on their new adventures and of course safe drinking water in third world NOLA.

     

     

     

     

  • 610 Stomp #6

    When I walked up there were just two, Tool and Side Effects…and then they started trickling in… First Shorty got out of his car; the Dentist (I want to change to Lamar from ‘Revenge of the Nerds’) and Buster; Mr. Awesome; Hawgcycle; and Forrest. Wait, is that Splash showing up for his virgin 610 Stomp. TClaps for showing. Wow! Ten showed for a 610 Stomp. It just keeps growing.

    Quick DISCLAIMER and we stepped off… Everyone started at a nice clip, then the rabbits took off. Six minutes of running, one minute of walking with or without burpees. Times keep improving…keep it up. As the six finished up, we did another 10 burpees (as a reward?).

    My case for changing the Dentist’s name to Lamar:
    I say “Lamar” from Revenge of the Nerds. If this video doesn’t sell it, nothing will.

    If the video doesn’t play, try this link: (https://www.youtube.com/watch?v=PGXat1XpDvU)

    From Revenge of the Nerds II: Nerds in Paradise (1987)
    Harold Wormser: What do you think they are going to do?
    Lamar: I don’t know. I think they’re going to sacrifice a virgin.
    Booger: I hope not. A virgin’s a terrible thing to waste.

    I bailed prior to the COT to get kids to school.

    Peace!