F3 New Orleans

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  • Why So Many Sudden Changes?

    11 NOLA PAX decided to post on this cool morning in beautiful Audubon Park. Not knowing exactly what was in store, Reluctant Yankee did a little recon once he saw a tweet from the Fort’s Crabcakes about “Sudden Change”. He was kind enough not to spoil the fun for the rest of the PAX. There was also a little concern from the PAX since I decided to eat at DATDOG the night before… Alligator Sausage Dog with some White Trash Fries to wash it down.

    DATDOG

    Warm Up:
    Initiate the workout with the Pledge of Allegiance led by Reluctant Yankee
    SSH: 30
    Mountain Climbers: 20
    SSH: 20
    LSS (low slow squat): 15
    Jump Squats: 15
    Jump Lunges: 10
    Injured Bunny Hop: 10 each leg
    Squat Walk: 20 yds
    Bear Crawl: 20 yds
    Squats: 15

    Mosey to center of field

    The Thang:
    After some collaboration with the PAX at the Fort, it was pretty apparent I needed to share the joy Sudden Change brings to the PAX… Which is what I did. In short, every time “Sudden Changed” was called, PAX had to do 10 OYO.

    Sudden Changed was called a total of 11 times (if I remember correctly) with a total of 110 plus burpees.

    Point Drill (Tough to explain but I’ll try): Drill consisted of 3 types of exercises (4 point merkin, 2 point merkin, 4 point flip flop)
    4 point merkin: Plank position, chop your feet, on Q call belly flop and get back up in plank.
    2 point merkin: standing up, chop your feet, on Q call belly flop and get back up.
    4 point flip flop: plank position, chop your feet, on Q call flip over on your back in the direction Q points and get back up in plank.

    After each drill was completed, get up and sprint 20 yards. 4 point merkin completed 8 times, 2 point merkin completed 6 times, 4 point flip flop completed 4 times. Total yards sprinted after 280 yards.

    Mosey to the parking lot

    Break up in 2 teams and have a little suicide relay race. One PAX from each team would run down to the first light pole, do one burpee and run back… turn and run to the last light pole, do a burpee and run back… Pass to the next in line.

    Completed 2 full cycles of this relay with PAX either planking or doing Squats while waiting for everyone to finish.

    Mosey to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
    Plank V Ups: 2 Revolutions
    Elbow Plank V Ups: 2 Revolutions
    Russian Twist: 3 Revolutions each side
    Legs Ups – 3 Revolutions
    Finish with turkish get up: 5 reps each side

    Moleskin:
    I was both honored and “Thankful” for the opportunity to come out and lead a bunch of great guys this morning. Even in it’s infancy, NOLA shows strong leadership with a hunger to grow the region into a powerhouse! A simple prayer goes out to all this week for safe travels and a wonderful Thanksgiving with friends and family. Oh yea, “Sudden Change”, anyone reading owes me 10 burbees!

    Bounty Hunter over and out!

  • Mary Katherine Gallagher – Superstar!

    Pre-Thang: Another perfect morning in the low 60’s. Looking like only three of us until Awesome pulled up at 6:58… and Zombie caught us at the warmup.

    The Thang:

    Hawgcycle at the helm:

    Warm up COP – SSHX20, Imperial Walkers x 20, mountain climbers x 20, slow squat x 20, merkins x 15, Mary Catherine’s x 20, Chuck Norris x 10. All in cadence.

    Mosey to Tad Gormley
    #mumblechatter– hopefully the stadium is locked.
    I knew I shouldn’t have done that 3.5
    mile warmup…
    At the stadium steps:
    “8 is Enough”– run to the top and back down, do 8 burpees. Lather, rinse, repeat.  Decreasing burpee count by one each time. Finish at 1 burpee. Plank up and wait (or bail of you are the Q).
    Hawgcycle is off to bigger and better things.

    Hand off to Roots

    Mosey to Practice Track

    Ark Loader– Lunge Walk, Bear Crawl, Crab Walk–60 yds.

    Mosey to CBS Football Field for 4 x 5’s OYO:
    At goal line do 5 Burpees. Run to opposite goal line.
    At goal line do 10 Merkins. Run across field.
    Do 15 Jump Squats. Run to opposite goal line.
    Do 20 LBC’s. Run across field. One more lap, then plank up when done.

    Mosey to Outdoor Gym (Oh wait, what are these?? Looks like a custom dip bar for four.
    Real Dips x 5 in cadence– Man those are hard!

    On to the Gym

    At the pull up bars– Peekaboos plus 10 LBC’s  x 5 OYO.

    Mosey to Little Bridge(oh there’s a bench)
    Plank up incline style for incline Merkins x 10 in cadence.

    Mosey to front of Museum at Fountain
    Dips x 15 in cadence.

    Are we headed back to the flag?  Maybe so Chaka… He took off like a horse to the barn.

    Thankfully there are some benches near the flag. Just right for a quick plank up decline style — Derkins x 10 in cadence.

    COT

    Tclaps to Hawgcycle for a great Q, even though he left us during the “8 is enough”  #snotwoggle he laid on us.

    Tclaps again to Hawgcycle– he left early to volunteer at his church and handout Thanksgiving groceries to 102 families. #livingthird

    Tclaps to Zombie for coming back off IR. Nice work

    Tclaps to Chaka Khan who keeps coming back for more. All three this week brother …

    Tclaps to Awesome for the shoutout.

    Tclaps to Reluctant Yankee who posted in the rain today in San Antonio to get worked over by Madonna!

    Announcements:
    Tues.  5:30 at the Birdcage  Holiday Special with the Rev.
    Wed. 5:30 at the Birdcage Guest Q Bounty Hunter from SC

     

  • Am I under a freaking picnic table?

    QIC:  Rev(eille), Mr. Awesome
    Pre-thang – A beautiful and windy 54 degrees.
    The Thang–
    QIC – REVeille
    Mosey to the bandstand  for a warm up COP
    Merkins x 12  Imp Walkers x 15 LBCs x 12
    Mosey 1/2 mile to the bridge.
    11’s – burpies and wall jumps (modified to 4 and then to 2 wall jumps)
    Hand off Q to Awesome.
    Mosey 1/4 mi
    In Square form – Bear Crawl 3 yds, sideways 3 yrds, backwards 3 yrds, sideways 3 yrds X 3
    The Crab Crawl X 1
    Mosey 1/4 mi
    COP –Mountain Climbers,  Big step Mountain Climbers X15
    Mosey 1/4 mi
    COP – Parker Peters and Fully extended Mountain Climbers x 15
    Mosey 1/4
    Over and Unders on 3 picnic benches  – different bench each time
    Mosey to Pull up bars
    2 sets of 10 pull ups (rowing hands)
    Mosey to flag
    LBCs x 20
    COT
    Tclaps for the Shout out and VQ by Mr Awesome formerly known as Awesome
    Tclaps to Hawgcycle for launching Metaire
    Announcements:
    Bounty Hunter will be a guest Q tomorrow at Audubon 530AM
    DUE to the Thanksgiving Holiday Friday will start at 7AM!  Roots has the Q.
    Saturday 7AM City Park @Storyland/Great Lawn
    Starting Monday DEC 1st Hawgcycle is going to launch a NEW workout at Pontiff –
    Metaire people lets support this effort by Hawg.  #expansion

  • Sweeper’s VQ: Watchout for backwards ducks!

    Sorry for this late post!  But I wanted to make sure that Sweeper’s first Q was on the official record.

    Pre-Thang – A very chilly 32 degrees.  Clear.

    The Thang:

    Short jog to rear of park. 1/4 mile.
    COP: SSH x 20  LBC x 15 Imperial troopers x 15  Mountain Climbers x 15
    Jog 1/4 mile to soccer field

    Walking lunges 20 yds, Backward walking lunges 20 yds , Duck walk 20 yds
    Backward duck walk 20 yds   **Why did this hurt so bad!? 
    Jog 1/4 mile
    6 minutes of Mary. Hello dolly, rosalitas, Freddie mercuries. Boxer twists, and superman x 30 sec
    Jog 1/4 mile
    Burpees x 10
    Jumping lunges x 8
    Jog 1/8 mile
    11’s on levee, merkin to crunches

    Mosey back to bandstand area
    Broad jumps x 25yds
    Bear crawl x 25yds
    Short jog

    Mosey to picnic benches

    Freak Nasties/Dips x 15, Inmerkins x 12, De’merkins x 8, Step Ups x 20
    1/4 mile fast jog

    Plank-o-rama –  Rotating plank in cadence x 20 but really more than 20.
    Cot

    Tclaps to Blue Dog for bringing an FNG

    Tclaps to Sweeper for his VQ

    Tclaps to the Rev for the final nail

    Announcements:

    Friday at St Charles entrance to Audubon – Wolfpack MTN will be involved

    Saturday at City Park – Storyland/Great Lawn

    Tuesday – Audubon/ Birdcage –Magazine St entrance

    Wednesday Audubon/Birdcage – Magazine St entrance – Guest Q from NC – Bounty Hunter

     

     

  • Sign posted: No Stairway

    Pre-Thang:  Clear, cool and 49 in the gloom. Perfect!  Nine, no make that 10 men, as Chaka Khan emerged from the darkness as we ran off, #morningy’all, through parts of Audubon and LU.

    The Thang:

    Mosey to grassy lagoon area(there used to be water in there)

    Warmup COP:  Slow Squats, Peter Parkers, SSH, Parker Peters x 15

    Mosey to Shovel Flag Fountain–Dip Stop x 20 and continue to Wolfpack Mtn.

    Lunge up first ramp — watch out for the car!

    Run to the top stopping for Burpees at each level. Start with 5–add 1 each level and plank up at the summit.

    Run all the way down w/ Beam Slaps

    Mosey to Wolfpack Hill(LU Rec/Plex)

    Run up the stairs to top floor (which we now know is the 4th!)

    COP:  Merkins x 10, LBC x 25, Lunge Jumps x 10, Diamond Merkins x 10, Hello Dollys x 15, Imp. Walkers x 10

    Back down the stairs and mosey to Danna Ctr. Quad

    Plank up decline style on a bench

    Derkins x 10, Step ups x 10

    Back to Shovel Flag — On approach we witnessed another group of 10 or so men breaking a huddle with a loud cheer.  Not sure what that was all about, but had to take another quick
    Dip Stop x 10 at the fountain to clear our heads…

    COT

    #mumblechatter–Is Wolfpack Mtn. a volcano?  Look at all that smoke coming off the top.
    Yep, definitely a volcano about to blow!
    I guess we’re not going to take a break up here…
    Pretty good workout, huh? — It’s different!
    I thought those guys were going to want to rumble.

    Tclaps to Hawgcycle for joining us on his 40th birthday(Official at 6pm today). He needed to burn off all that Argentinian beef!!  Also, thanks for another thoughtful shout out.

    Tclaps to Backdraft for bringing (FNG) Napoleon on his second post.

    Tclaps to Napoleon for hanging tough w/ the PAX.  Great work!

    Cobains to the PAX for sending them to the top of a dead end stairway… Mental note–during re-con, always go to the top yourself.

    Announcements:
    Saturday 7:00 at City Park Practice Track – Q is Hawgcycle

    Tuesday 530AM at the Birdcage – Reluctant Yankee & The Rev – Q    –This is just a little bonus workout because of the Thanksgiving week.
    Wednesday 5:30 at The Birdcage – Guest Q from North Carolina – Bounty Hunter

    Hawgcycle announced his intention to start a Metairie workout after Thanksgiving.  Time, place and day of week to come…

    Come meet Bounty Hunter on Wednesday and EH a friend to join us for a good burn before you stuff yourself to the gills on Thursday.

    Happy Thanksgiving to all.

  • I was one of the three

    OK – so the Saturday workouts in NOLA are a little skimpy.  However – We still had an amazing session.  Just like the last two Saturdays.

    The AO at City Park has so much to offer we need to stick with it!

    The Rev – brought his Ninja-ness out of the #fartsack to build some community at 7AM.  In the Gloom?  Not really – sunny but chilly.  First ones on the AO.

    Thought I was going to attempt  the Dirty MacDeuce – but my set looked nothing like the DM after I looked it up on the website – oops.   This is now the TurboDog.

    Reluctant Yankee – QIC

    Run a lap on the track

    COP- SSH, Mountain Climbers, Merkins, Imperial Walkers x 20

    Run a lap on the track

    COP – LBC, Peter Parkers, LB Twist, Rolling Plank X20

    Run a lap on the track

    COP – Hello Dolly, Diamond Merks, Rosalitas, Walking Plank X15

    Run a lap on the track

    COP – Sunrises, Penguins, Russian Twist, Parker Peters X 15

    Run a lap on the track – full sprint for the last straight away *the rev is fast

    Finish at the Football field

    On the Football Field – On your own

    Run to the 70 yd line – 7 burpies,  Run back to Goal Line 10 LBCs

    Run to 60 yd line – 6 burpies, Run back to Goal line 10 LBCs.

    Keep reducing until we finished back at the goal line.

    Hand off to Roots.

    Roots – QIC

    Mosey Under the Bridge – Did we out run the High School track team?
    Stop along the way for dips/freak nastys x 20

    Under the Bridge/ The Red Hot Chili Pepper
    Incline Merkins x 12
    Step Ups x 12
    Derkins x 12
    Step ups x 12

    **As I do my step up to the bench – I look over and see the Rev doing his step ups to the table.  Are you kidding me?  Respect!

    Mosey back to CBS football field
    Stop at RR tracks for Wiley Coyotes x 15

    At Field:  Rand-O-Rama
    10 yd line LBC x 10
    20 yd line Reverse Plank Thrust x 10
    50 yd line SSH x 10
    20 yd line Lunge Jumps X 10
    Goal line Sphinx push ups x 10
    Dash to 50yd line
    Lunge walk 10 yds
    Bear Crawl 10 yds
    Crab Walk 10 yds

    Mosey over and around track to Shovel Flag
    COT

    Great Shout Out from the Rev.  -Tclaps

    Safe Travels to Hawgcycle and Splash – see you both Wednesday

    Good coffeteria – still getting to know each other.  Beignets at Morning Call.

    Wednesday 530AM in the Birdcage will be our 1 month anniversary since the launch – Come have some fun with the Rev and Sweeper

    Friday we will be back at Audubon St Charles entrance for another battle against Wolfpack Mtn

    Next Saturday the Hawgcycle will be back in town to Q.  I would love to get someone new to Q the 2nd half.  Chardonnay…Triple Shift…Keyman?

    Follow us on Twitter  @F3neworleans

     

     

  • Wolfpack Mountain Part Deux

     

    IMG_3394

    Another Late Night Backblast!

    Pre-Thang – COLD!  Coldest day in NOLA this year –32 and clear.

    Gloom, gloom, gloom.  The Pax was a young and old crew.  3 in the low 20’s and 3 in the 40’s and up range.  Lots of wimps due to the weather.  While they were chilling in the #fartsack these 6 woke up and built some community and some man points!  Almost ran over Bad Moon running down St Charles Ave on his way to AO.

    QIC – Roots

    Run out of the park across St Charles in front of Tulane University.

    COP: Warm Up  SSH, Mountain Climbers, SSH, Imperial Walkers x 15

    Mosey over to Touchdown Jesus field @ Loyola

    Jacobs ladder – Burpies on one end, Jumping Squats on the other

    I forgot it was cold right about here…

    Run to Wolfpack Mountain – Lunges to the first level

    Run up to the next level x10 merkins – repeat until we get to the top

    At the Top – 6 MOM     Is that ice?  Holy crap – that is ice in New Orleans.

    LBC, Hello Dolly,  Flutter, High Dolly/Rosalita, LBC twist, x 15

    Quick group pic at the top of the beautiful NOLA sunrise.

    To show all the fartsack guys what fun we were having at 6AM.

    Run down Wolfpack Mountain.  Pass an ROTC squad starting their ascent as we exit the garage.  We are the early birds!

    Mosey to the benches near the Shovel Flag.

    Some freak nasties/dips on the park benches x 20

    COT – quick before it gets cold!

    Tclaps to Bad Moon for leading the Shout Out

    Tclaps to Chard – 2 of his boys showed up this AM in the gloom and cold

    Tclaps to Roots for a great workout – Friday’s should not be missed

    Tclaps to the Pax for showing up in the COLD and Gloom

    We gotta EH more people and get this thing growing!

    Announcements:  Workouts – tomorrow 7AM City Park – track across from Tad Gormley   QIC – RY and Roots

    Wednesday – 530AM – Audubon/Birdcage Sweeper and the Rev *gonna be a beatdown

    Friday 530AM St Charles Entrance to Audubon Wolfpack Mountain – Q – Roots

     

     

     

     

     

  • If the Levee breaks…

    61 degrees and cool in the Birdcage this AM when 9 met in the gloom to battle some Levees.

    Pre-Thang

    Introductions with our new FNG – 2 guys representing Charlotte.  Moop Dog and Hairball in the house to keep us on the right path down here in NOLA.

    Early mumblechatter “Do you think F3 launched in NOLA so they would have a base during their conferences? or are they worried about us?”

    The Thang

    QIC – Reluctant Yankee

    Run out to the right 1/4 mile – brisk run

    COP:  SSH, Merkins, Squats, and Imp. Walkers x 15

    Run to the Levee

    6MOM:  LBC, LBC Twist, Flutter, High Dolly, Rosalita, Bycicle, Reach for the Sky x 15

    Modified 11’s on the Levee (not quite Chevy to the Levee)

    Instead of 11’s we did 7’s (F3 probably has a name for that)  Run over the levee and do 7 burpies on the other side – then run back and do 1 Diamond Merkin – drop a burpee add a diamond merkins until you have done 7 merkins

    –on the way over the hill Roots battles with unleashed dogs

    –on the way down the levee – Roots battles a pile of dog poop (great morning)

    The Rev – QIC

    Run to the levee at the butterfly/the fly

    Wheel barrows down, jog up x 3/each  **why is this so hard now but easy when I was 8

    Run to the fly- a beautiful spot looking out over the Mississippi River – mental note that  I will always bring the group here on Wed when I have Q and when we have guests

    Plank rotations  each position in cadence x 16

    Rolling Plank – each position in cadence x 16  **Hairball was impressed – mentions stealing that for home

    –tour guide The Rev gives a shout out to the River that created the opportunity for New Orleans to exist

    Jog to Audubon statue  – Tour guide The Rev once again teaches the North Carolina guys about the history of NOLA with JJA reflection
    Bird watchers by JJA X10
    Inmerkins x 10
    Demerkins x 10
    Jog back to bandstand

    Bandstand all full of some lady with a jambox having a private workout.  Yikes!  Picnic benches full of another lady with her private workout

    Step ups on some other picnic benches x 15

    Jog back to flag COT  — Hey were did our gloom go – almost sunny by the end of the workout!

    Tclaps to Moop Dogg for join us from Charlotte and making the journey from the Airport area

    Tclaps to Hairball for joining us from Charlotte who made the journey from the Ritz

    Tclaps to The Rev for a challenging but do-able workout

    Tclaps to The Rev for a thoughtful shout out – about the concept of mentoring and that sometimes the people who need mentors aren’t the people that obviously need mentors – make me reflect a few times today about it

    Announcements –

    Workout Friday 530AM St Charles entrance to Audubon/Birdcage – Roots Q

    Will wolfpack mountain be involved?

    Time to get some warm weather gear!

    Workout Saturday 7AM City Park normal AO – Anyone want to Q (I can do it, but will someone step up?)

    Follow us on twitter.

    EH a friend

  • Fall Classic F3

    Sorry this is so late – literally 1st chance to post backblast after a full weekend

    Arrive and visit – laugh at the crazy cab driver who attempted to find our AO for Queenie.

    Roots to the rescue to bring our visitor from SC to us.

    Redfish for his VQ

    Run out to warm up approx 1/2 mi
    COP warm up.
    SSHx15
    Merkinsx15
    Low squatsx15
    Peter parkers x 15

    Run out to practice field
    Ladders at practice field
    1 merkin at goal line
    Run to 10 yard line 1 jump squat
    Back pedal to goal line 2 merkins
    Sprint to 20 for 2 jump squats
    Back pedal to goal line for 3 merkins
    Etc. up to 50 and 5 ea. then back down to 1 and 1.

    Run over to stadium for 4 corners x 4
    1st corner 5 merkins
    High knee to 2nd corner
    2 corner 5 burpes
    Bear crawl to mid field and sprint across to 3rd corner
    3rd corner 5 dry docks
    Butt kicks to 4th corner
    4th corner 5 burpes
    Sprint to 1st corner
    4 laps

    Redfish handed off to Hawgcycle

    Jog 1/4 mile to practice field for 6 MOM
    LBC x 20, LBT x 15, Hello Dolly x 15, Rosalita x 15, Full Stretch Sit-Ups x 10, Superman to Boat (hold each 15 secs) x 4.5
    Line up on Goal line for modified Ark Loader
    Bear Crawl to 25 – 15 Merkins, Crab Walk to 50 – 15 Merkins, Bear Crawl to 25 -15 Merkins, Crab Walk to Goal line – 15 Merkins
    Jog back 1/3 mile back to Flag for COT
    Moleskin
    Tclaps to Queenie for joining us while in town for a convention and cabbing out to CP
    T-claps to Redfish for a great VQ
    Double T-claps (6 claps?) to Roots for a great shout out and for running a 5k after the workout and for rescuing Queenie
    Tclaps to Redfish for driving Queenie back to Convention Center
    T claps to the Yankee family for representin’
    Prayer Requests:  Today’s Classic runners, Channel Mullet’s Parents traveling to Israel, Hawgcycle and family traveling to Argentina
    Next workouts – Wednesday at Audubon Park/ #Birdcage – Magazine St entrance at 530AM – the REV and maybe RY Q
    Friday Birdcage/Audubon Park – St Charles Entrance – 530AM Roots – Q
    Coffeeteria – Got stuck for an hour watching Fall Classic runners- drinking coffee – looking for Roots – he was too fast – we missed him!

  • Wolfpack Mountain

    9 men of NOLA joined Roots in the gloom for some fun.

    Just as we head towards Loyola –  A FNG throws his bike down by the flag and hustles to catch us.  We start at 530 sharp!

    Mosey from Shovel Flag to Loyola U Horseshoe

    Ark Loader @ Touchdown Jesus:
    Lunge Walk 25 yards and BOYO x 5
    Bear Crawl 20 yards and BOYO x 5
    Crab Walk 20 yards and BOYO x 5
    Frog Jump 25 yards and BOYO x 5

    COP:  SSH, Slow Squat(hold last one for 20), Imp. Walker, Mtn. Climber  x 15

    Mosey to Wolfpack Mountain(7 story LU parking garage)

    Run halfway up
    COP: Push o’rama: Merkin x 12, Diamond x 8, Larry Craig x 12, Chuck Norris x 12

    Run to the peak
    COP:  6MOM: LBC, Dolly, LBT(forgot those!), Flutter, High Dolly x 15 Freddie x 20

    A beautiful sunrise skyline view of Downtown on our right and a full moon on our left.  And to think I would have missed that if I stayed in the #fartsack

    Mosey all the way down to UC Quad

    Plank up incline style on a park bench
    Incline Merkins x 12
    Step Ups x 12
    Derkins x 12
    Step Ups x 12
    Dips x 15

    Mosey back to Shovel Flag

    Plank o’rama: Regular, Southern Gent, Northern Aggressor, Elbows, Rt. side, leg up, Regular, Left side, leg up, Regular, Tom Cruise

    BOYO x 10 (Just for Fun)

    COT

    Moleskin

    FNG – Screech mentions after about 40 minutes of pain that he left his bike unlocked by the shovel flag.  Do you think I need to worry about that?  – I secretly thought that bike would be long gone. When we got back to the shovel – bike was still there.  Lucky this time Screech.