F3 New Orleans

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  • No Rocks in the Rock City

    YHC was pretty sure that it was going to be a very lonely Monday workout – to my surprise we had a solid PAX of 6!

    A very cool 65 degrees in NOLA in July – and gloomy workout this Monday.

    We did a very unusual delay start bc of a text I received right before 530AM.  Delayed start until 535AM when X and FNG – the brow (an Anthony Davis reference – no he does NOT look like Frida Kahlo).

    We broke tradition and left the flag behind by going left instead of right!

    First COP – SSH and Imperial Squats x 25, then Merkins and Peter Parkers x 15

    Mosey’d to the outdoor GYM.  At the playground we divided into 3 pairs.

    1 ran approx 1/2 mi to gate into park while the other partner did:

    5 pull ups, 10 burpees, 15 cross fit pushups (next time these need to be moved away from burpees), 20 LBCs, and 25 Squats

    Once the partner who ran to the gate got back – it was time to switch – no matter where you were in progression.  We did this cycle x 2.

    Then we mosey’d to the track.  At the track we did another COP –

    LBC x 12, Parker Peters, x 12 , Calf raises x 12, Peoples Chair counted out to 12

    Then we mosey’d 400 m

    Then we did 6MOM – LBC twist x 12, Dying Cockroach x 12, Putins x 12, Flutters x 12, Hello Dolly x 12 and Plank Jack x 12

    Then we mosey’d 200 m – during the Mosey we ran backwards x 50m , side hop left x 50m, side hop right x 50 m and then finished with a 50 m sprint – horses to the barn!

    COT:  Prayed for Maverick’s friends in lakeview who have a child with heart issues, prayed for Dr Keith.  We also prayed for all of our boys who are traveling right now!  Tclaps to Maverick who made his last workout for a month – as he takes his family to Santiago Chile for work.

    Tclaps to our FNG- the brow – who hates to get up early, Tclaps to Ecks (X) for coming back to join us after a few weeks off!  Not a bad way to start the week.

     

     

  • Baby You’re a Firework

    Pre-Thang

    Being 4th of July weekend, YHC figured the PAX count would be light this AM.  After a little bit of chatter, the PAX set out with a mission of being a firework and celebrating the birth of America in an F3 Nation backblast fashion.

    Warm-Up

    Mosey down St. Charles and over to Touchdown Jesus.  Line up in straight line:

    • Butt kicks
    • High Knees
    • BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merikans, 25 Plank Jacks, 30 Squats)

    The Thang

    “Catch Us If You Can” (if the PAX count is divisible by 3) over to Wolfpack Mountain.  Carry partner while 3rd does 3 Star Jack Burpees and then sprints to catch up with partner carriers.  Partner being carried does Star Jack Burpees and runner moves to being carried position.  Lunge up first ramp of Wolfpack Mountain.  At the top of each ramp for each level perform 5 Clap Merikans.  Plank up at the top.

    Time for a little R&R with Mary.

    • IC: LBCs x 40, Russian Twists x 20, Real Freddie Mercury x 15, Hello Dolly x 20, Pickle Pounders x 15

    Mosey down the mountain and head towards the benches at the fountain by the flag for IC Dips x 15.  YHC called the fitness a few minutes short due to his drastic need to reach a toilet…

    Mosey over to the flag.

    Name-O-Rama: It’s everyone’s day off for the holiday weekend so TCLAPS to the 7 that showed up.  YHC asks that everyone mention an activity they’re doing to celebrate America this weekend.

    Shout Out: YHC finally got his wedding thank you notes completed after 11 months since getting married.  With that completion earlier in the week, YHC was inspired to encourage everyone to try and get that one thing done over the long weekend that you’ve been putting off for whatever reason.  You’ll have a sense of satisfaction that no longer weighs on your shoulders, and most likely your wife/mother/friend will be happy the task has been taken care of (at least that’s how it worked with YHC’s thank you notes).

  • Custom F3 GORUCK HTL 4/21/16 – Greatest CSAUP

    It is time to raise the CSAUP bar again….

    Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16

    03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options.  Get signed up now so we can fill the event and have the best GORUCK custom event for F3.  Our Cadres Jesse H, JC and Chuy are excited about another custom event and this will be Jesse’s last event before he moves overseas.

    HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    GORUCK HTL is a Heavy, Tough/Challenge and Light event all back to back to back.  The event will start off with a 24+ hour Heavy which will then lead into a 12+ hour Tough/Challenge and end with a 5+ hour Light event.   Between each event you may be given a short break to clean up and refuel. If you make it to the end of the Light event you will earn the HTL patch. While it’s not exactly Selection, it still is not for everyone.

    When: 4/21/16  

    Thursday 2 p.m. start of Heavy

    Friday 7 p.m. start of Challenge

    Saturday 11 a.m. start of Light

    Where: Asheville, NC

    Who: F3 Nation

    Why: Because we live in the greatest Country

    Cost: HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    Pay via paypal as Friends & Family to jdroeder@gmail.com and comment below with your F3 Name, Region & Paid.

    ** Once you have paid you will receive private GORUCK event registration page from Dallas.

    Communication – Updates will be done via this F3Nation.com post and via email once you have paid.

    Questions? email Dallas at jdroeder@gmail.com  A NoCo team is planning this event.

  • That was B.S.

    Pre-Thang:  Ten PAX showed up in the not so gloomy gloom and YHC took them on a fun filled odyssey around the park…

    The Thang:  Mosey out and around past the golf clubhouse and over to the festival of lights:  Lunge Walk to first light.  Bear Crawl to second light.  Lunge Walk to third light.  Bear Crawl to fourth light and plank up.  Plank walks x 15 IC.

    Mosey toward front of park.  After 1/4 mile or so, Sudden Change was upon us! 10 quick Burpees.  Continue the mosey and pull over at Prytania Street for a push-o-rama:  Merkins x 15, Larry Craigs x 15.  Took a break with Low Slow Squats x 10.  Diamonds x 10 and Chuck Norris x 8.  All in cadence.

    Continue the mosey another 1/4 mile and stumbled onto more Sudden Change. Burpees x 10.  On to the fountain benches.  Incline Merkins x 15, Low Slow Squats x 10 and Dips x 20.  All in cadence.

    Mosey just a few hundred yards and low and behold had to overcome more Sudden Change.  Burpees x 10.  On to the site of the old club house for 6 Minutes of Mary:  LBC, Dolly, LBT, Flutter x 20 IC.

    Line up for Indian Run back to the flag.  At the flag finished with a 3 minute plank off.

    COT with shout out by YHC.

    TClaps to the PAX for a strong showing all around while covering 2.25 miles.  Nice work!

     

    Friday 05:30 Wolfpack Mtn w/ Splash

    Saturday 06:30 Storyland/Great Lawn w/ Maverick(?)

    Monday 05:30 Rock City w/ Hawg

    Wednesday 05:30 Birdcage w/?

    Sunday July 19 NOTC Spillway Classic 08:00 Register: http://theyatrace.com/node/78/registration/register

    Good Times!

    Roots

     

  • Tool’s VQ

    Pre-Thang

    It was another muggy morning in the gloom.  The summer heat has definitely set in as buckets of sweat were poured out even before we took off.

    Warm-Up

    Tool’s VQ started with a little mosey down St. Charles and back up to Green Wave Lawn:

    • COP IC: SSH x 25, Monkey Humps x 15, Imperial Walkers x 20, Donkey Kongs (deep squat to hand slapping the ground followed by squat jump) x 10

    The Thang

    Mosey over to Touchdown Jesus and run sideways around the horseshoe (turn at halfway).

    Mosey to Wolfpack Lawn Stairs for OYO Escalator.  Run up stairs and back around completing exercises at 3 stations.  Repeat x 2.  Each station exercise:

    1. Dips on wall ledge x 15
    2. LBC x 15
    3. Peter Parkers x 15

    Q change over to YHC for a mosey over to Wolfpack Hill.  Trot up the parking structure ramps to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • Prayer Squat, LBCs, Imperial Walkers, LBCs, Burpees, LBCs, Plank Up

    Mosey back to the flag.

    Name-O-Rama: 12 showed up this muggy morning.  Roots took off a little early for work.  There were a few stragglers on the mosey back to flag, but F3 leaves no man behind.

    Shout Out: YHC’s grandmother having a gallbladder stone removed today.  Yankee gave up a rundown of upcoming events and expressed new people to step up for Q’ing.  Backblast ended with a prayer on gratitude for bringing everyone out, keeping us safe of injury, and enjoying each other’s company.

  • Ruck City #1

    One Marine and 3 civilians hit the gloom for the first ever New Orleans F3 #RuckCity workout.  YHC bubble wrapped some concrete bricks from Lowe’s.  They weigh about 5 pounds each.  Yankee went with some all-natural bricks, hoping they would not tear up his ruck.  Amnesty chose to fill his ruck with one of the native rocks, wisely bringing a plastic back for protection, and Jazzy was confused as to why we brought backpacks to the workout.

    The Thang

    • Mosey to the #RockPile for our warm-up
    • Warm-up COP: SSH IC x 30; Good Mornings IC  x 10; Windmills IC x 15; Forward Arm-Circles IC x 15;  Backward Arm-Circles IC x 15
    • Amnesty and Jazzy select their rock. Then Mosey to the hill
    • 11s on the hill. Run up and over the hill ruck-on.  Merkins on each side.  Completed 110 merkins when all was said and done.
    • Mosey to the far side playground
    • Negative pull-ups ruck-on. Partners assist with first pull-up if needed.  Slowly lower self during 10-count.  Completed 2 sets of 3 reps.
    • Mosey to bike pump pavilion.
    • Left Leg Step-up Ruck-on IC x 20 followed by Right Leg Step-up Ruck-on IC x 20
    • Mosey to the to the water fountain for hydration and 7 more merkins.
    • Amnesty and Jazzy return their rocks and we all mosey to the flag.

    Moleskin

    YHC was glad to be back after missing the last couple of #RockCity workouts.  T-claps to Amnesty, RY, and Jazzy for being such a faithful #RockCity krewe.  Double T-claps to RY for cooling down with an extra 2 miles.

    Shout Out

    Thanks to God for His grace and mercy.  We prayed for those traveling and those facing sickness.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Side Effects’ Beat Down

    Mosey to Northside of Great Lawn

    Side Straddle Hop x 20

    Forward arm circles x 10

    Reverse arm circles x 10

    Sprint Great Lawn Down – Back

    Mosey to Side NOMA Steps

    Grouped into 3’s and cycled between:

    Sprinting Museum Side Steps Every Step up and down x 2

    Incline merkins on curb

    Alternating toe touches on curb

    Mosey to Foundry

    LBC’s x 20

    Dr. W’s x 5

    Lined up in Plank and cycled between

    Pull-ups x ~10

    Dips x 10

    Merkins x 10

    Lap around Festival Grounds Trail (~ 1 mile)

    Plank and line jumps to wait for 6

    LBFC’s x 15

    Dr. W’s x 5

    Pull-ups x~10

    Dips x 10

    T-Merkins (push-up, alternating lifting one arm straight up in the air to form a T) x 10

    Lap around Festival Grounds w/ 1 Sudden Change (10 burpees)

    Plank, line jumps, and Al Gores to wait for 6

    Reverse Crunches x 20

    Dr. W’s x 5

    Mosey to Great Lawn

    Al Gore x 2 to wait for 6

    Sprint 1 length of Great Lawn to finish

    Shout Out: to Amnesty’s Father and Dr. Keith Collins battling cancer, Side Effects’ wife’s grandfather passed away, and Mav’s friends child (Brooks?) undergoing heart surgery this coming week

  • Another chevy to the levee

    8 Pax including an FNG were ready to roll at 8AM for a hot and humid sauna fest at the Birdcage this AM.  Where were you?

    The Pax huddled around the flag and broke out of the gates to the right.

    Warm UP

    A few side hops on the way to the first Circle of Pain.

    COP1 – SSH x 30, Merks x 15, Peter Parkers x 25, and Low Slow Squats x 20 **In Cadence – My first Q in a few weeks – rough start but I finally got the hang of it again.

    Then we mosey’d to the LEVEE.  A little complicated on my instructions but here is the THANG:

    The THANG:

    Chevy to the Levee:  Run over the levee and do 30 Parker Peters, then run back to the bike path and do 10 dying cockroaches.  Then decrease the Parkers by 2 until you hit 20.  And increase the Dying Cockroaches by 2 until you hit 20.  A modified CHEVY to the LEVEE!

    After a quick recover – Mosey to the Levee at the Fly.  Backwards Bear Crawl up levee x 2 -watch out for glass!  Regular Bear Crawl back down the levee.   We had to Suddenchange here and move the location due to a terrific smell of funky trash.

    Moved ourselves over to Audubon Statue.  At Audubon we did Left Leg and Right leg step up x 25 and we did Dips/Freak Nasty x 20.

    Mosey’d over to Hollywood South field.  The gentle hum of an air conditioned tent was calling our names.  But we opted for 6Minutes of Mary instead.

    LBC x 25, Russian Twist x 20 LBC Twist x 25, Hello Dolly x 25, Flutter x 20 and Plank Jacks x 25

    We pushed our final mosey back to the FLAG for the Circle of Trust.

    In the Circle of Trust we prayed for many who are sick and prayed to be better men in the lives of others.

    Thanks for the privilege of Q’ing this workout.

    Peace-Reluctant Yankee

     

     

     

     

  • Rocks Sharpen Iron

    After a nice Father’s Day weekend, it was time to get back to business!

    Five brave souls, eager to improve themselves, met at the shovel/flag ready to get it on. “Disclaimer!”
    Mosey to COP near the rocks (IC):
    -SSH x 30
    -IPW x 30
    -Arm circles x 30 (15 each direction)
    -LSS x 20
    -Lunges x 20….Grab your rock
    Mosey to the hill for some 11’s:
    -start with 10 burpees, carry your rock over the hill and 1 LBC…return until the numbers reverse.
    (Enjoyed the compliments RY and Tool)
    Time for some People’s Chair: grab some wall with your rock; 10 shoulder presses IC; recover/rest; grab some wall with your rock; 20 curls for the girls IC; Recover
    Mosey back to the rock pile.
    6 MOM IC: 20 x Hello Dolly’s, 20 x back scratchers, 20 x Lil Baby Twists
    Mosey at a brisk pace back to the shovel/flag.

    Shout Out: to my father and Channel Mullte’s dealing with Prostate cancer; Dr. Keith Collins and his family dealing with his cancer; Mav’s and my friend’s kid born recently with heart problems requiring surgeries. I led the prayer thanks for be able to improve ourselves physically, mentally and spiritually; and asking that we continue to improve and to help improve those in our lives.

  • Four Square Four Times

    Pre-Thang

    YHC’s first Saturday backblast and first Saturday Q lumped into one.  Anxiety set in while drafting the blackblast in anticipation of the additional 15 minutes tacked onto the Saturday backblasts.  As the PAX rolled in, it was a pleasure to meet a new set of men that don’t frequent the weekday sessions.

    Warm-Up

    Mosey across the Great Lawn past Storyland and under the Oaks:

    • COP IC: SSH x 30, Plank Walks x 20, Imperial Walkers x 20, Low Country Crab x 15

    The Thang

    Mosey over to a corner of the Great Lawn for OYO interval laps around the lawn.  Sprint short length; 10 Merikans at corner; jog long length; 12 sit-sps at corner; sprint short length; 10 Merikans at corner; jog long length; 12 sit-ups at corner.  Rinse and repeat x 4.  Plank up at the end.

    Mosey over to front of museum for some R&R with Mary:

    • COP IC: LBCs x40, Hello Dolly x 20, Russian Twists x 15, LBTs x 20

    Mosey over to the Foundry.  Everyone plank up in single file.  Front of the line does 10 dips followed by 2 pull ups to monkey bars with 2 more pull ups at the end.  Then bear crawl back to end of line and hold plank.  As each front of the line person moves into dip position, do 1 Merikan before moving forward.  Rinse and repeat x 3.

    Mosey back to the Great Lawn for IC Monkey Humps x 12, Low Slow Squat x 15, Monkey Humps x 10, Plank-O-Rama.  Head back to flag.

    Name-O-Rama: 12 showed up this fine morning.  It wasn’t to humid either with a nice breeze occasionally.  The Foundry really set the PAX over.  Men were dropping for water breaks like flies and modifying pull ups.  But even RY’s Diddy pushed through the struggle and put up a fight.  TCLAPS & Respect!!!

    Shout Out: Prayers for Amnesty’s Dad battling prostate cancer.  Prayers for Bubba’s newborn of 2 months (glad to have you back after becoming a father!).

    YHC had a little help from his wife on his words of wisdom for today’s workout.  So shout out to her first on the inspiration.  It’s getting to be that time in New Orleans where the humidity and heat really take it out of you.  However, the summer is also a time where we really get to embrace the embodiment of this city.  No one’s here for the weather.  It’s something else.  With that said YHC would like to express gratitude where we all are in our lives and that F3 brings something out of each us to embrace this heat.