F3 New Orleans

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  • Where’s the bar?

    Surprising amount of activity as YHC walked up on the flag spot this morning. With a little over ten minutes to start time, we were already pushing a double digit PAX. As Yankee rolled up with seconds to spare we hit the fifteen F3er mark including two FNGs. Wednesdays in the park are getting stronger every week…but the most surprising scene was a clump of dirt where our pull-up bars used to reside. Hopefully they moved on to better home. One lost and lonely sole was trying his best to workout without his trusted bar, possibly holding back some tears. Yet there’s nothing to fear, we’ll have shiny new toys soon (or not)…let’s mosey.

    Warm Up –  Mosey to the goal post field for a warm up COP:

    SSH x20, Imperial Walkers x20, Peter Parker x20

    Another round this time with the “evil twins”:

    Sealjacks x20, Hillbillies x20, Parker Peters X20

    After warm up, line up by cones left by our good friends at Entergy:

    Boo Boo Bear Crawl to the goal post, switch legs half way

    Divided up in five groups of three rotating twice through the following:

    Pace setting Burpee Knee-Up Blasters (name for this?), Plankjacks, Squats, Merkins & LBCs

    After two rounds with little chatter but lots of body language thanking God it wasn’t three, we got a ten count by Shorty then mosey to Zoo statue steps:

    Incline Merkins x10, Right Food Step-up x20, Decline Push-Ups x8ish, Left Foot Step-Ups x19 and finally freak nasty dips x15

    After a 10 count by Yuengling, we took a long mosey to bandstand for some Blimps Suicides:

    Burpees x5, Lunges x10, Imp Walkers x10, Merkins x10, Plankjacks x10 & Squats x10 all intertwined by running to different lampposts and back.

    Tclaps to Amnesty for calling out This is BS halfway through (YHC somewhat agreed) and for Shorty by setting a strong pace to finishing plank up

    Quick stop at the water fountain for some much needed hydration then back to the flag for 2 minutes of plank-o-rama.

    Closed with a COT – thanks given for health and asked for strength to get out the fartsack every morning and attack a demon with all you got (something along those lines)

    Keep the Strong Wednesdays going…

     

     

  • 610 Stomp #4 – BBQ&Brew Burnoff

    Five men came out for a post-Labor Day 4.5 mile run/walk/burpee fest.  Modified in the first minute with a sudden change to accommodate one of the PAX pulling in hot.  Once the crew got back on track, several of the PAX agreed this run may be tuff given the amount of BBQ’d meat and brew indulged on the day before.  Stayed on course with the usual route, running for 6 minutes, then burpee and/or walk for one minute.  Rinse and repeat till done.  The usual, lone Indy 500 driver in the silver 4-Runner graced us with a fly-by again on Filmore.  Luckily the keen senses and ultra quick reflexes of the PAX have been able to avoid being a speed bump by this guy.  Two groups finished the run a minute or two apart with approx a 10 min per mile pace.

    It was YHC’s bday so the COT included giving thanks for another year of health, strength, and the will to get up in the am to make ourselves better.  Asked the big guy upstairs to give us many more bdays and F3 workouts.

    -Tool

  • Kickoff for Yuengling and Return by Spin Doctor

    Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice).  Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:

    Mosey to the Great Lawn:

    Goofballs (IC) x 20

    Imperial Walkers (IC) x 20

    Peter Parker (IC) x 20

    High Knees 30 yards, sprint back (all distances approximate)

    Butt Kicks 30 yards, sprint back

    Karaoke 30 yards x 2

    Side Shuffle 15 yards, turn and sprint 15 yards x 2

    Backpedal 15 yards, turn and sprint 15 yards x 2

    Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)

    Bear crawl 20 yards, sprint back

    Bear crawl position, chop feet and roll to Q instructions (1 minute)

    Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)

    Mosey to The Foundry

    Each man to a station:

    Cycle 1:

    1) Body Blasters x7-8 (determined time for all other exercises)

    2) Dips

    3) Step-ups

    4) Low bar rows

    5) Hip slappers (feet on bench)

    6) Inverted toe touches (Hanging Bar Kicks)

    7) Low slow squats

    8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)

    9 & 10) Plank

    One cycle, mosey to water fountain, refresh and return to The Foundry

    Cycle 2:

    1) Body Blasters x 5 (Determined time on all exercises)

    2) Dips

    2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)

    3) LBCs

    4) Low Bar Rows

    5) Fingertip plank

    6) Hip Slappers

    7) Flutter kicks

    8 & 9) Plank

    Mary Time:

    Dr. W’s (IC) x 10

    Russian Twist (IC) x 15

    LBC (IC) x 15

    Superman OYO (1 minute)

    Mosey to Great Lawn

    Drinking fountain stop

    Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)

    Group 2: Plank

    Switcharoo

    Fingertip plank (15 second count)

    Mosey to Flag

    Shout-outs:

    Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids

    Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.

  • Agassi’s VQ/Rocketman

    Posted by RY from an email Yeungling and Agassi

    Agassi started us over to the corner of the park for:
    Side straddle hops
    Imperial walkers
    Shoulder circles
    Little baby crunches
    Hello Dolly
    Then a mosey back to The Oak Alley for
    50 yrds Lunge/Bear Crawl
    50 yrds Grapevine/Sprint
    Hand off to Yeungling:
    1. Mosey to goal post Rocketman (Astonaut Workout) – HIIT 45/15 – 1 Round ‘mercans prisoner squats seal jacks peekaboo pullups lunges ***lots of groans from the PAX here.
    2. Mosey to JJ Audubon
      Right Leg Step up X 15 Slow Dips X 16 Left Leg Step Up X 15 Slow Dips X 16 Decline mercan X 12
    3. Mosey to grass – Mary Penguins X 20 Rosalita X 20 Putins(russian twist) X 12 Divebomber pushups X 8
    4. Plank-o-rama

    TCLAPS to Splash and Griswold.  Griswold is Splash’s first EH to come back for a second beatdown!

  • 610 Stomp #3

    Amnesty was shocked to see me sitting by the water fountain as he slow-moseyed with the flag.  I’m not known for arriving early.

    The Thang

    4.64 mile loop around city park (according to map my run).  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.  A few did 10, one did 15, one started with 15 and decreased, some did 5, some did none, etc.

    Moleskin

    Great improvements in our 3rd 610 Stomp.  The fastest time at the inaugural 610 stomp was around 48 minutes.  Everyone finished faster than that this time.  #GettingStronger.  Mr. Awesome would have been even faster if he hadn’t had so many interruptions.  There was talk of changing his name to Double Deuce.

    Shout Out

    We prayed for the family of Dr. Keith Collins and our community as it deals with his loss.  We prayed for Side Effects and his wife along with Mr. Awesome and his wife as they adjust to having a newborn in the house.  Give them the strength and energy they need.    YHC shared the verse John 14:6 – “Jesus said to him, I am the way, the truth, and the life.  No one comes to the Father except through Me.”  What a privilege we have in Jesus our High Priest.  Let’s exercise our privilege.

  • Chili from Gentilly

    It was  Bagasse’s VQ (that’s right, I’m going third person) with Roots closing it out. Welcome to FNG Chili. The PAX lacked creativity and resorted to rhyming for his name.

    Warm-Up: Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    Unofficially ToeTouches x20, arm circles x20, mountain climbers x20, Peter Parkers x20, Parker Peters x20, Plank Jacks x20 and Up-Downs x give or take 10

    The Thang: Mosey  to the corner of Calhoun and St. Charles:

    OYO – Clap Merkins x10, run to the next level for Incline Merkins x10,  then Wide-Arm Merkins (Werkins)6 x10, then 25 LBCs – plank

    Diamond Merkins x10 (from what I recall), run to the next level for decline Merkins x10, then Pike Merkins x10, then 25 LBCs – plank

    Dive Bombers x10, run to the next level for Stagger Merkins x 10 R, then Stagger Merkins x 10 L, then 25 LBCs – plank

    Bagasse relinquishes the Q to Roots, who apparently forgets about having very recently performed 90 Merkin variations.

    The PAX heads to Wolfpack Mountain for an OYO run to the top, stopping at each level to knock out deescalating Burpees x10,9,8,7 etc. etc.

    Plank at the summit of Wolfpack Mountain and then Six Minutes of Mary:

    Plank walks x15, Hello Dolly x15, Putin X15 and Real Freddie Mercury x21 all in cadence.

    Mosey back to the flag for Name-O-Rama, Shout-Outs and Prayer.

  • Just Ruck It!

    Another lovely morning to take a walk…so after Disclaimer, we step off with our rucks. We head to the first COP for a brisk warm-up.
    -30 x side straddle hops IC
    -30 x Imperial Walkers IC
    -30 x arm circles IC (15 each direction)
    -20 x LSS IC
    As we were rucking up and the FNG was grabbing his rock, Hawg came rolling in hot. Start rucking…
    First stop, People’s Chair. Three rounds of People’s Chair.
    -1st round shoulder press our rucks/rocks in sitting position 20 IC
    -2nd round chest press in sitting position 15 IC
    -3rd round curls in sitting position 20 IC.
    Let’s ruck…over the hill and around the track.
    The next COP was at the outdoor gym, play area in the Southeast corner of the park. With three teams of two we…
    -1st station – 10 burpees with ruck on (this team set the time for the other two)
    -2nd station – pull-ups/hands with ruck on the rings
    -3rd station – step ups on a bench with ruck on (QIC called an audible after realizing the monkey bars wouldn’t work)
    As we rucked back to the “Quarry” so FNG-Forrest could drop his rock, we enjoyed a couple rounds of “Say Anything” (rucking and holding ruck/rock above your head)
    At the “Quarry” we had time for a little Mary.
    -20 x LBC IC
    -20 x Hello Dollys IC
    Outta time…head back to Shovel-Flag.

    It was good to have FNG-Forrest join us today. After the count off and the namerama, we thanked the Lord for the strength to be there with our brothers to improve ourselves and to continue to give us the strength and endurance to continue posting at these workouts. We also prayed to allow us to help those in our lives to grow in His name. Amen!

    See you tomorrow at the 610 Stomp #3

  • Can’t Feel my Legs on Route 66

    A beautifully “cool” morning welcomed four F3 veterans as we embarked on a torcher-fest in City Park.

    Mosey to NOMA front steps

    Warm-up at the top of the steps to greet the dozens of runners gathered for the Varsity Sports Group Run

    Goofballs (IC) x 20

    Seal jacks (IC) x 20

    Chinnocks (IC) x 10 and reverse (IC) x 10

    Yes we got a chuckle out of how ridiculous we must have looked and we caught some eyes.  Maybe not the best way to EH.  However, the chuckling ended quickly:

    Using the 11 light poles down right side of the drive in front of NOMA:

    1) Route 66 with low slow squats at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Superman to Boat x3

    LBC x 20

    2) Route 66 with lunges at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Plank and alternate opposite arm and leg raises (IC) x 10

    Dr. W (IC) x 10

    3) Route 66 with ¾ squat jumps

    Fast Mosey back to steps

    Plank and wait for 6

    LBFC’s (IC) x 20 (modified to straight legs, heels on ground if necessary)

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (IC) x 10

    Hip Slappers w/ feet on bench (IC) x 5

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (OYO) x 8

    Hip Slappers w/ feet on bench (OYO) x 5

    10 count

    Hip Slappers w/ feet on bench (OYO) x 5

    Mosey to the Refinery (AKA Blue collar bars, the ones by Roosevelt Mall)

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    15 count

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    Straight leg bar kicks (OYO) x 10

    Finger-tip bar hangs for maximum time (OYO) – then repeato

    Mosey to the Great Lawn

    Al Gore to wait for 6

    Fingertip merkins (IC) x 10

    Shout-outs:

    Roth Family in Houston

    Keith Collins Family

    Side Effects and Bagasse M’s

  • Sunrise over Loyola’s steeple

    Beautiful morning.  72 degrees, no humidity.  It was just short of a miracle.

    As I pulled up to the AO – I was happy to see Splash chilling with a brand new FNG. – Ashton.  Who is now known as Griswold – as in Clark from Vacation.  Griswold is the 6th FNG is the last week!  I was also psyched to see Tundra who made it out to post for his last time in a year.  His flight to Jordan where he will be for a year was leaving today at 10AM.  As soon as 530 hit we got this party started…

    Warm UP- Run down Oak Alley, Circle Up for a warm up COP.

    For SSH x 30 –we attempted to add the Black Widow.  A burpee on the 5th SSH.  It was tricky to keep the cadence with the burpee but we got it done mostly.   Thanks to whatever PAX I stole that from- I read about it in your backblast last night.

    Then Imperial Walker Squats x 25, Merks x 10, LBC twist x 25, Mtn Climbers x 25

    After the warm up COP – we hit Oak Alley for some  –

    Side hops both sides, then Bear Crawl, then Boo Boo Bear Crawl left foot up and then right foot up

    Then we hit the course around the park.  At 3 Circles Of Pain  we did the same workout.  As tribute to Tundra for his new job in Amman, Jordan we did 15 ‘Merican style push ups (merks).  Then we hit legs, and core.  Slow Squats x 25, LBC X 25, and Peter Parker x 25.    At the end of the route we had completed over 150 of all 3 of those exercises and over 75 push ups/Merks.

    We did one COP at 1/2 mile mark.  Then another at one mile.  At the Fountain on the St Charles side of the park we added another COP.  Lots of tomatos and bicycles (is there a F3 word for those 2 wheeled harbinger’s of death?)  Plenty of bike warnings for Hawgcycle who opted for a rare FARTSACK this AM.

    X25 Step Ups left leg, x25 step ups right leg x 25 Dips/Freak Nasties, x 10 Inclined Merks

    Mosey’d to the Water Fountain – Plank and wait while each member of the PAX got water

    At the golf green across from the water fountain – we did the 3rd COP from above.  As we walked on the fairway we were treated to an amazing sunrise with the Steeple of Holy Name back lit by a spectacular sight.  What a way to wake up on your last day in New Orleans Tundra!

    After that COP we filled in for an Indian Run.  2 Cycles through the 11 man PAX.  After that it was horses to the barn all the way to the FLAG!  #Tclaps to Splash and  Douille who led the way!

    Plank and wait at the FLAG.  Sorry we got back 1 min late.

    Amnesty commented on the repetitive COPs and was disappointed after YHC started with the Black Widow because he was thinking we would get all kinds of crazy stuff.  However – today I truly wanted to try and hit the 150 mark in Sit ups and Peter Parkers.  Squats was a bonus.  I also wanted those extra push ups!

    Finally we closed with the COT- asking us to be better men every day in all that we do and with all the people we interact with.  I dropped the ball here and I really should have talked about Katrina’s impact on my life philosophy but maybe I can piggyback on Friday!?

    Tclaps to FNG/Griswold for his first workout

    Tclaps to Shorty for his 3rd post this week!  Dang brah!

    Tclaps to the krewe that stayed for extra credit on the pull ups

    Tclaps to Tundra for posting today for his last workout for awhile!

    YHC had a great morning and really enjoyed the weather, the peer pressure and sunrise.  Looking forward to seeing (or not seeing)  you men in the GLOOM!

  • 610 Stomp #2

    With a cold front coming through, we had lower humidity, a nice breeze and temps around 80. Five men showed up for a lovely run through City Park. We planted the shovel-flag, gave a disclaimer and stepped off…

    Again, the plan was to run 6 minutes and walk a minute. During the one minute walk, some included 10 x burpees in prep for a Spartan in October.

    We headed north on Marconi to Filmore and took a right. We ran past the golf course to Wisner and headed south on the trail along Bayou St. John. Right at PanAm Stadium, under the interstate and around the back side of the outdoor track for a strong finish at the 4.5 mile marker at the shovel-flag. We had two rabbits who started strong and finished strong. The three stragglers had a respectable finish meeting the under 10min/mile goal. I think this Tuesday workout is here to stay.

    Shout Out:
    We were thankful for the strength to be there to improve ourselves. We prayed for the strength to continue to improve ourselves, our families, friends, coworkers and each other.

    Wed – Birdcage
    Fri – Wolfpack Mountain
    Sat – CSAUP 10 YR Anniversary of Katrina – RESILIENCE Starts at 8.29AM. No regular workout in City Park – instead we will plant our flag at the race.