F3 New Orleans

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  • Aliens in Rawk City

    Pre-Thang

    7 men rolled out of bed early for a rock-topped beat down at the Playground. 3 of whom are visiting from North Carolina, and chose the path less traveled, you know, the one that leads to Metairie.

    The Thang

    We hit the track running, stopping at the opposite corner, nearest the playground for a COP. SSH x 20, LSS x 20.

    Take a lap

    COP – Stepping Lunge x 20, Merkin x 12

    Mosey to the playground to set up a makeshift Foundry.

    Plank up, first man moves to balance beam for 10 dips, moves to monkey bars for 10 pull ups. As first man finishes dips, second man gets out of plank to follow him. When done with pull ups, get back to the line and plank up, until everyone does their dips and pull ups. Rinse and Repeat

    Mosey to the Rock City Hill for 11’s. 10 Burpees at the bottom, 1 dip at the top. You know how this works.

    Mosey to the baseball field for 6 MOM. LBC x 15, Flutter Kick x 15, Penguin x 15, Putin x 12

    Check the time to find we have a few more minutes than planned. Line up at home plate to take advantage of this blessed gift of time. Run to first base, 10 diamond push ups, run to second base, 20 Merkins, run to third base, 30 Air Squats, Run home, 40 LBC’s. Home Run

    Mosey over to the rock pile, choose a juicy one, I believe I heard a nice “That’s what she said” somewhere in there. Circle Up. Rock Squats x 10, Shoulder press x 10.

    Return your rock, and run back to the virtual flag.

    COT

    Shout out offered for those struggling with cancer, as well as the many who are traveling. The NC F3’ers initiated what they call the ball of man, coming in close for the shout out. I like it.

    Announcements

    F2 tonight at the Carousel Bar in the Hotel Monteleone from 5 – 6:30. Come hang out with some of the F3  guys from NC, Iron sharpening Iron, men getting better, coincidentally over some type of tasty drink.

    Wed @ 5:30am with YHC at the Birdcage. (I’m thinking we might be seeing some oldies/goodies).
    Fri, June 19th –  Bad Moon Wolfpack Mtn 530am
    June 20th – Splash  @ City Park (630 am Sat)

    Sign up for the CSAUP, the Alabama Spartan Sprint. MrAwesome has been finding and posting some killer deals.

    TClaps to our NC folks for posting when it would have been super easy to stay out late and get Bourbon Streeted.

  • Bear Crabbing Around

    Pre-Thang

    Dirty ole Bad Moon kicked off the conversation this morning with a discussion around some Tulane Coeds.  Apparently, there’s a tumblr website specifically for Tulane women to post scandalous pictures of themselves in front of the sign where we typically do our warm up COP.  YHC quickly investigated to confirm validity for the PAX.  Google it…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 20, Plank Jacks x 15

    The Thang

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up stairs, 10 Peter Parkers, bear crawl to corner, 15 Monkey Humps, crab walk to beginning – Repeat x 2

    Mosey over to Wolfpack Hill and head up stairs to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • LBCs, Pickle Pounders, Russian Twists, LBTs, Plank Up

    Slow descent down Wolfpack Hill and head back to flag.  Tool took quite a spill coming down the 3rd story ramp, and Bagass fell behind on the final trot back to the flag.  The humidity was rough on everyone this AM.

    Name-O-Rama: A small showing of 6 this AM, but not too shabby given the exceptional humidity level.

    Shout Out: Tool’s dad has a pacemaker implanted today.  Thoughts and prayers go out to him and his family.  Thanks for getting everyone through the heat safely.  YHC asked everyone to go out this weekend with gratitude.

  • Did a man disappear?

    7 Grown Dang Men jumped, rolled, or fell out of bed for a 5:30 show time at the Birdcage, in the not so gloomy gloom. 2 Rolled in as we rolled out.

    The Thang

    Mosey across the street toward the zoo, circle up in the field.

    COP
    SSH x 25
    Evolutions ( a 4-count stretch from deep squat with hands flat on the ground up to full x-position stretch) x 15
    Evolutions Double-Time x 15
    Merkins x 15

    Mosey to the Soccer goal
    Peek-a-boo Burpees – partner up, do 10, alternating with your partner on use of the same space on the bar for the peek-a-boo pull up.

    Mosey to J.J. Audubon
    Dips x 20
    Step-Ups, right foot lead x 15
    Incline Push Ups x 15
    Step-Ups, left foot lead x 15
    Decline Push Up x 10

    Mosey back to the field

    6 minutes of Mary
    LBC x 20
    Penguins x 20
    Hip raise – right x 15
    Hip raise – Left x 15
    Putins – 15

    Mosey to lights, grab a sip of water on the way

    Suicide Burpees x 4 (this is where our FNG bailed while we thought he was just getting a drink of water, thus why he doesn’t have an F3 name, he apparently hurt his back pretty rough)

    Jog to Golf Course parking lot and around
    Lunge walk 1 on 2 off – Lunge walk 1 parking space, regular walk 2 parking spaces, half way to flag
    Lunge walk 2 on 1 off – lunge walk 2 spaces, walk 1 space to end of lot

    COT
    Shout outs for our regulars, Channel Mullet’s and Amnesty’s Fathers, also for the men traveling.

    Shout out by MrAwesome – great as always

    TClaps to the PAX on pull up improvement – a lot of you are doing a lot more on the bar than when we started. I’m with RY, let’s try and get some pull ups in every work out, and work our way up to a full out Murph. Throw some in on your off days, buy a $20 doorway pull up bar, it’s well worth the investment.

  • that was harder than I thought it would be

    The weather felt great when we started at the Bird Cage, but the humidity got really heavy about midway.

    tclaps to all who finished this one strong, especially Blue Dog.

    The Thang

    Mosey to traditional corner for extended warm up cop in cadence

    Wind mills x15
    Lss x 15
    Merkins x10
    Arm circles x10
    Ssh x 15

    Cross fit merkins x15
    Sumo squats x15
    Peter Parker x15
    Slow stretch Parker Peter x10
    Good mornings x15

    Mosey to goal post
    Sudden change (10 burpees)
    Partner rows to failure on the goal post – that was fun

    Twelve minutes of motion – push yourselves

    12 exercises at every corner of the field, running continuously

    • Burpees (count as three exercises per rep)
    • Jump squats
    • High knee jumps
    • Cross fit merkins

    This part really was pretty devastating. Not much chatter after this.

    Mosey to the lighted tree path

    Sprint  to band stand

    Mary up top in cadence
    all had a good time showing off on stage to the tomatoes below

    LBC x 20
    flutter kick x 20
    high leg crunches (toe touches) x15
    penguin back scratchers x 20
    holy craps (walking planks) x10

    Mosey back to the lights

    from Light to light
    Bear crawl
    High pelvis/butt crab walk
    Burpee broad jumps
    Lunges

    COT – it was a lot of heavy breathing

    time to go to bed.

    peace

  • No Rocks in the Rock City

    During my one day layover in NOLA I had to get my Q-on so that Hawg could get a break from Q duty for a few days.

    It was almost sunny when we started this AM!  Hot and humid as will be normal for the next few months here in NOLA.  Pontiff was dry which was pretty unusual.

    When Hawgcycle arrived Jazzy and I took off so that we could burn some cals.

    We turned left instead of the usual right – and went for a quick COP warm up.

    SSH x 25, Imperial Walker Squats x 25, Carolina Dry Dock x 20 and Peter Parkers x 25 IC

    Then we ran 1/4 mi to the gym with a pull up bar.  Today we went for a half murph.

    So OYO we did 50 pull ups, 100 merkins, and 150 squats.  I broke my work out in to a 5-10-15 rotation.  At the halfway point we did a plank and wait for the 6.  Then we finished strong.  Gotta get more pullups in the workouts!

    Next we ran out for a long run to the Rock City Hill.  At RCH we a backwards bear crawl up the hill, then a forward bear crawl down the hill and then 25 LBCs at the bottom.  We did that 22 times.

    Then we ran to the baseball field by the rocks and we did a quick flutter and hello dolly x25  IC

    From the field we pushed to the flag for a 615 finish.

    Tclaps to Hawgcycle and Jazzy for showing up this AM – lots of people out of town!

    COT – A prayer for gratitude for the things that make our lives easier – a prayer of gratitude for the things in our lives that don’t cost money.

    See you guys in 2 weeks on June 20th.

  • To Boldly Go Where No Men Have Gone Before

    4 men met at Pontiff Lake, formerly known as Pontiff Playground.  Luckily a strong storm moved through the area last night to keep the reservoir full.  YHC was hoping to stretch his legs this morning and get some mileage in.

    * Listen up kids.  Don’t wait a week to write-up your backblast, especially if you are old.  YHC’s brain function is probably also affected by the seemingly half mile of bear crawls I did at City Park with QIC Amnesty earlier this morning.  Anyway, YHC has a fuzzy recollection of the details on this one.  I think it’s pretty close, but feel free to correct me in the comments.

    The Thang

    The point of the workout this morning was to do something that had never been done at #RockCity – run the entire 1-mile loop con roca.  We were successful.  We were even blessed with the opportunity to run through the ankle deep flood waters on the far side of the park.   As far as we know there are only four men in New Orleans who have completed this.

    Here are the stops we made along the way:

    • Warm-up COP  Where is the dog walker?Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Good Mornings IC x 15; Arm Circles IC x 40 (Forward x 20 and Reverse x 20)
    • Rock COP at the top of the hill:  Squat Press IC x 15; Curls IC x 15; Rows IC x 15
    • Chili Pepper IC:  RL Step-ups x 16; Decline Merkins x 8; LL Step-ups x 16; Incline Merkins x 8; repeato doing reps of 8 and 4.
    • 6MOM:  Flutter Kicks IC x 20 – Hold it – Rosalita IC x 20; Reverse Crunches IC x 30; Superman to Boat x 3

    Moleskin

    Great feeling making it all the way around the park.

    Shout Out

    “Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us”  Ephesians 3:20

  • Memorial Day at the Lake

    9 men met at Pontiff Lake, formerly known as Pontiff Playground.  Rev planted the flag on the nearest shore.  There was a lot of early mumble chatter regarding the lingering stiffness/soreness from Saturday’s #beatdown at the hands of Side Effects and Amnesty.  As we know, there is only one good way to get rid of soreness.

    The Thang

    • Mosey to the rock pile for our Warm-Up. The 5:30 Dog walker was in our normal spot so we circled up in the bog next to the pile.
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 40; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
    • Select your rock. Then Mosey along the driest of lands to the area near the t-ball field.
    • Rock COP: Squat Presses IC x 15; Curls IC x 15; Dead-lifts IC x 12; Shoulder Press IC x 12
    • Mosey to the main Football Field
    • Modified Carse Hero Workout: Line up on the sideline.  Each set involves a bear crawl to the middle of the field and back (50 yards), squat presses, bunny hops over rock, back rows, and Merkins.  1st set 21 reps of each exercise, 2nd set = 18 reps,… 5th set = 9 reps
    • Mosey back to the rock pile
    • Horses to the stable.

    Moleskin

    Another big week for #RockCity Counts.  That’s 23 PAX in the past 3 weeks for those counting.  The workout was certainly tough on YHC, my brain was not firing very well at the end.  I don’t think everyone appreciated the bear crawls through the sticker grass.

    Shout Out

    We continue to pray family and friends afflicted with disease.  Also praying for travels for several missions. Verse of the day was John 15:13:  “Greater love has no one than this, than to lay down one’s life for his friends.”  We honored those members of our armed forces that had expressed this type of love literally for  their country, family, and friends.  We praised our Savior, who showed the ultimate expression of this love.  We also spoke of ways we can love others like this in a figurative sense, laying down our own desires for the needs of others.

    Announcements

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

  • D-Day Remembered

    Seven men met to test their fortitude this morning.

    Disclaimer and step off…mosey to lawn in front of museum.
    COP IC: SSHx30, IPWx30, Peter Parkers x 30…mosey to soccer field by the outdoor gym.

    In rememberance of the men who crossed the beach at Normandy, this was our workout; bear crawl 50 yards across the soccer field (think about the soldiers who low crawled under machinegun fire), five burpees, sprint back to the beginning (thinking of the men who sprinted across the beach at Normandy)…and rinse repeat five times. We had to reach down and grab a hold…of our intestinal fortitude to get through this one.

    We recovered at the nearby water fountain. Then it was the foundry, modified. We lined up in the plank and followed the leader. I started: pull-ups, dips, rows, monkey bars, back to the plank. We did this twice and threw in a third set of pull-ups and dips. Mosey around the front of the museum…

    We found our ledge by the botanical gardens IC: step-ups left leg x 15, dips x 15, step-ups right leg x 15, decline pushups x 15. Mosey to Great Lawn.

    6 MOM IC: LBC x 20, Hello Dollys x 20, wife pleasers x 20, swinging bridge (in pushup position, lower hips to the side right and left) x 20.

    Line up with palm trees; lunges to next tree, side squat right side to next tree, lunges to next tree, side squat left side to next tree, get on line and sprint to where the flag should be….HAWG!!!!

    Count off, namerama, and the shoutout. We offered prayers and thoughts to those battling cancers and illness in our lives. TClaps to Side Effect for the prayer.

    Then we hit some F2 with cofferteria.

  • Yank’s Dirty Dozen

    This is Amnesty ghost writing for Reluctant Yankee(RY) who Q’d on Saturday and then got on a plane to Nicaragua on a mission trip. (Disclaimer: not expecting to post this BB, my memory will be faulty).

    T-Claps to Hawgcycle for dropping off the shovel-flag before running off to hit the Honey-Do list.

    After the Disclaimer we were off. A quick mosey to the Great Lawn.
    COP, IC:
    -SSH x 25
    -Imperial Walker Squats x 25 (humor ensued as RY struggled coordinating the cadence with this one…)
    -Peter Parkers x 25
    Mosey to softball field:
    -one squat, four lunges
    -two squats, eight lunges
    -three squats, twelve lunges
    -four squats, sixteen lunges
    -five squats, twenty lunges
    -six squats, twenty-four lunges
    -seven squats, thirty lunges
    Mosey to the track for a little Dirty Dozen:
    -12 x Merkins offset Left hand
    -12 x Rosalitas
    -12 x Merkins offset Right hand
    -400m sprint
    -12 x Parker Peters
    -12 x Hello Dollys
    -12 x LBCs
    -400m sprint
    -12 x Real Freddie Mercuries
    -12 x Flutter Kicks
    -12 x Merkins
    -400m sprint

    Mosey to the shovel-flag.

    Shout Out: Shout out to Channel Mullet’s and Amnesty’s fathers who are battling prostate cancer. And for Channel Mullet’s ACL. We prayed for those battling illnesses, especially Dr. Keith Collins who is battling an aggressive cancer, Mr. Awesome to have a successful trip, and Reluctant Yankee to have a safe and productive mission trip to Nicaragua.

    Schedule:
    Monday with Hawgcycle. 530AM Rock City/Pontiff
    Wednesday with Splash 530AM Birdcage/Audubon at Pull ups
    Friday with Roots 530AM Wolfpack Mtn/Audubon at St Charles entrance
    Saturday with Amnesty 630AM Storyland/GreatLawn at City Park (a DDAy Commemoration)
    -On June 15th we are going to have an evening F2 event. Stay tuned…

    CSAUPs:
    6/27 – NOLA Trail Series Armadillo Dash – Spillway in Norco
    7/11 – NOLA Trail Series Coyote Chase – City Park
    7/19 – Spillway Classic – Norco
    10/27 – Spartan Race – Mobile, AL

    Time for some coffeeria.

    For a little extra credit, your ghost writer went to help Hawgcycle with his Honey-Do list and moved boxes and furniture. I’m mentioning this not for TClaps, but to set the scene…. Channel Mullet, on IR List for ACL, donated a file cabinet for Hawg’s wife’s new business location. Upon retrieving said cabinet, it had to be emptied. The contents exposed Channel Mullet’s penchant for possessing every season on ‘90210’ on DVD. There is probably a 12 step program for his obsession.

  • 6’s on the River

    Pre-Thang

    At 80 degrees and 80% humidity, the Gloom was exceptionally sticky this morning.  Reveille had already had a run in with the mosquitos within seconds of walking outside.  I guess he’s just too sweet.

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 22

    The Thang

    Mosey over to the soccer field for some 6’s (a tapered down version of 11’s) OYO.  Start with 5 pull-ups on cross bar.  Sprint to end of the field and do 1 Surfer Merikan (SM).  Sprint back to soccer goal for 4 pull-ups.  Repeat by subtracting one pull-up and adding one SM until completing five SMs.  While there were no “Cowabungas” yelled out, there were plenty of puddles to surf our shoes through.

    Mosey over to the levy for another round of modified 6’s.  At top of the levy do 5 burpees.  Run to the bottom of the levy and do 10 sit-ups.  Back up levy for 1 less burpee.  Continue until getting down to 1 burpee.  Always do 10 sit-ups at the bottom of the levy.  If you’re not officially soaked by the end of this, you’re not doing something right.  Amnesty appeared to have a shoe malfunction, but he finished strong.

    Mosey up the levee to the Mighty Mississippi for some sunrise abs:

    • COP IC: Hello Dolly x 20, Real Freddie Mercury x 15, Flutter Kicks x 15, Russian Twists x 15, Pickle Pounders x 15

    Mosey to the entrance of Audubon Zoo for IC step ups (right side) x 15, dips x 12, step ups (left side) x 15

    Mosey back to the flag.

    Name-O-Rama: There were a total of 8 this fine, muggy morning.  YHC asked everyone to mention what they did over Memorial Day Weekend.  Most men enjoyed time with their kids and wife.  A couple guys went to see Amy Schumer.

    Shout Out:

    Amnesty’s father and few other’s known by the PAX shared thoughts on the fight against cancer.

    Reveille commented about Mr. Awesome’s missionary trip as well as wishing some of his buds a healthy return as they battle a stomach bug on their missionary trip in Haiti.  Roots mentioned Reluctant Yankee’s trip to Nicaragua.

    YHC had two and a half weeks off from F3 due to work travels in Oregon, and YHC recently roasted a whole pig in Kentucky for his best man who got married a few months back.  YHC had the opportunity to visit his family whom he hasn’t seen since January.  YHC is lucky to have such an infrastructure around me both family and friends.  Something YHC is very bad about is staying in touch with people who have impacted his life, including his own family.  There are groomsmen from his wedding just 9 months ago who he’s not spoken to since getting married.  YHC wants to encourage everyone here to make an effort in reaching out to someone who has positively influenced him and reconnect.  Catch up with that person and let them know how much they mean to you.