F3 New Orleans

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  • Reveille with Reveille (The Rev) in the Birdcage

    15 –F3 pioneers in the Big Easy met at the Birdcage for a beast mode workout courtesy of the REV.  With so many FNGs every week – this feel likes we are starting something special for the men of NOLA.

    QIC – Reluctant Yankee

    530 sharp run 1/4 mile to our first COP.

    COP warm up:  SSH, Merkins, Walkers, Squats  x 15

    Run back 1/4 mi to Shovel Flag – en route:  lunges, side hops, bear crawl, crab crawl

    **Pick up our Sleeping Beauty – Steel Magnolia who showed up 10 min late again.

    COP – LBC, LB twist, Hello Dolly, Rosalita, Bicycle, Flutter  x 15  — Hold for 30 secs at the end

    The THANG:

    Hand off  to the Rev for his VQ

    The Rev – who may or may not be a real Ninja began the beatdown – QIC

    Jog to bandstand

    10 Wall Jumps — Plank and wait

    Jog down the Festival of Lights to the track

    Spiderman crawl 20 yards – in cadence

    Run 1/4 mi to soccer goal post.  At Soccer Goalpost with a partner –   Peek a Boo Pullups x 10 Burpees x 10 in rotation with your partner.

    Run to Levee  –thought of Keyman while we ran past the train tracks

    Bear Crawl up the levee and back down the levee (backwards) X 5

    –in my pereipheral vision I saw someone hit this thing full speed and crush it – I still can’t believe how fast that dude does a  bear crawl – I wish I looked to see who it was.

    Run back to the Shovel Flag  – past a field full of yoga mats, clip board holder and mini-hand weights

    Rolling Plank in cadence x 17

    Amazing VQ by the Rev

    Hand Q to Roots

    Run to Picnic Shelters – on the picnic bench

    Inclined Merkins and Dips x 15

    1/4 mi loop run – then back to shelter

    declined merkins x 10

    Back to Shovel Flag for the COT

    #Tclaps to the Rev for his VQ – it was great – my arms are still sore

    #Tclaps to Hawgcycle for another nice Shout Out

    #Tclaps to the new FNGs and all the guys that brought their first FNG

    #Tclaps to Roots for starting a new workout

    #Tclaps to Redfish and Hawg for volunteering to Q on Saturday

    Coming Up-

    Friday 530 AM at the St Charles Entrance to the park -a morning with Roots

    Saturday 7AM at the Great Lawn in City Park – a morning with Hawg, Redfish and RY

    Next Wednesday 530AM Audubon/Birdcage – The Rev, and Reluctant Yankee

     

     

     

  • Against the Wind – Bob Seger Hour

    This is my first post on the F3 website – so please forgive any errors in formatting, etc.
    Any spelling or grammar errors, well that is all me!
    Four Crescent CityFaithful met at the alternate meeting spot as a result of sharing our AO with the Foo Fighters.  It was a blustery All Saint’s Day in the Big Easy.  Pushing hard against 30 mile per hour wind gusts.   Cold wind gusts.
    The Thang:
    Relectuant Yankee –  QIC
    Run 1/4 mile towards the Football field – to check normal AO for missing F3ers – #nope still just the4ofus!
    COP:  SSH x 15, Imperial Walkers x 15, Merkins x 15, Slow Squats x 15
    Jog to the practice field by the track for Burpee Suicides:  Run to the 10 yard line do 1 burpee, run to the goal line do 1 Merkin.  Run to the 20 yard line do 2 burpees, run to the goal line do 2 Merkins.  Finish after the 50 yard line.
    Hand of to YHC for Hawgcycle’s VQ.
    Tad Gormley was open for the Jesuit v Brother Martin game so we had to take advantage.
    Stadium 22s -Just like 11s but twice the fun.  Run to the top of the Stadium do 20 incline merkins, run to the bottom and do 2 dips, yadda, yadda, yadda
    Jog a lap around the track
    5 rounds of Tyson (or at least a version of it) – Run to the 50 yard line and do 10 jump squats, same at the far goal line, and back to the 50 for ten more.  Sprint Segar style back to the goal line and plank up for the six.  The next four rounds were Mary Katherines, merkins, line hops, and squats.  Every  time back to the Goal we were running straight into a serious wind gust – had to sing Against the Wind the whole 100 yards.
    Hand it back off to RY
    Jog back to the flag via a few tailgaters and circle up for  6 MOM
    LBC x 15, LBT x 15, Hello Dolly x 15, Rosalita x 15, Low Flutter x 15, Freddy Mercurys x 15, 3 sets of Superman.
    Moleskin
    -debated a COP right in the middle of a field of campers sleeping off who knows what post – Outkast at Voodoo Fest.  Instead saw that Tad Gormley stadium was open and Hawgcycle decided to make me hate that place
    -Why Hawg?  Why?
    -Ran through a few early morning high school football tailgates, glad that I passed on the mid-run sausage biscuit handoff
    -Disappointed that our boys ditched us for warm beds, candy comas, and/or the Foo Fighters
    next Cold/windy morning – you guys get the Q
    -one of the best workouts I have ever haad – thanks Hawgcycle
    COT
    T-Claps to Redfish for making it over from the Wank yet again and for a great Shout Out.
    T-claps to Hawgcycle for his VQ – the rest of us are already looking forward our next Hawgcycle beatdown
    T-claps to Roots who missed our workout to run 13.1 #respect
    Upcoming Schedule:
    5:30 Wednesday 11/5 at the Birdcage – Rev the Ninja will be doing some VQ.  Get ready because he is a beast.
    5:30 Friday 11/7 at the front of Audubon/ St Charles Entrance – Roots will Q.
    7:00 Saturday 11/8 at City Park Alternate (By the Peristyle/The Great Lawn) – Looking for volunteers to Q
    Mondays in Metaire are coming but we are going to wait 2 more weeks
    Next Saturday is the Fall Classic 5K.  It is also at City Park, hence the alternate meeting spot.  I know Roots is running it, if anyone else wants to join him.

  • Burpin’ In The Oaks

    Posting on behalf of Reluctant Yankee:
    Pre-thang –  A crew filming American Horror Story and some concerned security guards.

    The Thang:

    RY – QIC
    Run out to the right 1/8-1/4 mi   (2 min)
    Warmup COP:  SSH X12, Imperial Walker X 12, Mountain Climbers X 12, Peter Parkers X12  Slow Squats X 12
    Side Hops, Lunges, Bear Crawl, Crab Crawl, Sprint back to flag.  (3 min)
    FNG – Steel Magnolia shows up!
    Jack Webb.  Pushups and arm lifts 1, then 2 , then 3 ,up to 10.
    Sprint to bandstand/gazebo in park.
    @lake/pond
    using concrete wall – Dips X 12, inclined mericans x 12, left leg squat x 12 , right leg squat x 12, declined mericans x 12
    then run out to the track turn left and loop around again to the gazebo/bandstand
    6 minutes with Mary on the bandstand.

    Little baby crunches, little baby twists, hello dolly, flutter, bicycle/freddies, x 12
    Hand off to Roots

    Roots – QIC

    From Bandstand mosey to middle of Oak Alley:

    ” Burpin’ in the Oaks “
    Sprint out 50 yards and do 10 burpees
    Sprint back and do 9 burpees
    Sprint out and do 8 burpees… repeat down to 1 burpee.  Plank up and wait for the six.
    #mumblechatter  – “what is this guys deal?”, “awesome – i love burpees” –

    Plank’o’rama
    Regular, Elbows, Left Side, Right leg up,
    Regular, Right side, Left leg up, Regular, Elbows,

    Recover

    Run to picnic tables at shelter
    Step ups x 15

    Hard run .20 miles out to golf clubhouse and back
    Grab some wood @ picnic tables and hold starting dip position and wait for the six
    Dips x 15

    Mosey to shovel flag and plank up

    COT

    Announcements:

    _ Second Audubon workout(AO @ St. Charles Ave. entrance) to begin Friday 11/7/14 @ 05:30
    _ Announced alternate meeting spot at City Park for next two Saturdays @ 07:00 –new spot is called the Great Lawn or Quad in Front of Storyland.  As an AO it should be called Storyland

    Tclaps:
    -for Hawgcycle for the Shout out and filling in when I smoked myself
    -for Pain an FNG who killed it today – obviously we will try to keep up with him
    -for Roots for the burpie love fest – not my favorite person today  – If you had met McGee/Horseneck on Saturday you would have been friends
    -for Roots for starting a new workout on Fridays starting next week
    -for The Rev for agreeing to Q half of next Wednesday’s workout
    -for Redfish making the journey from the West Bank

    Thanks –
    RY

  • 20,000 FNGs in NOLA

    AYE. At approximately zero-six-twenty, Sir Topham Hat pulled his Fiat 500 #gokart #howwillwefit outside of the Doubletree to pick up YHC for what we are sure will be a nice turnout at the second New Orleans launch at City Park. As we roll up to the park, we start noticing cars. Lots of cars. Tons of cars. So many cars that we can’t find a parking spot close to the designated AO. Either NOLA has come out in force for the second F3 workout or else something is going on…like a breast cancer awareness walk with 20,000 participants. Given that 19,900 were #tomatoes, it was relatively easy to spot the F3 crew sticking out like burnt beignets around the shovel flag. So here’s what transpired.

    THE THANG
    STH Q
    Circle of warmup – SSH, merkins, squats, mountain climbers, etc
    Mosey to open area with palm trees and then do cackalacky choo choo

    Chewy Q
    Head over to the corner of the field then:
    10x man-maker burpees at corner 1
    10x regular burpees at corner 2
    10x Spartan burpees at corner 3
    10x surfer burpees at corner 4
    Plank then repeat with 20 squats

    McGee Q
    Burpee broad jump across the field (well, ok, more like halfway across the field)
    The leg-breaker – people’s chair, baryshnikovs, squats, jumping squats, sumos, jumping sumos, leaping lunges, one legged squats
    AYG to end of field, then under weird colonnade thing by a picturesque lake
    Six Minutes of Mary – LBC, little baby twist, jack-knife, x-cross, dying cockroach, rrrrrrrosalita, dolly, low fast flutter, high slow flutter (HOLD IT!), russian twist, knee-up, etc

    Back to STH Q
    Circle of Pain – Jack Webb’s to 10 (#nofun), other pushups, etc (joined by BabyFace at this point)
    5 burpees at all nine trees down the field
    Mosey back to shovel flag for COT

    NAKED MAN MOLESKIN
    1. The Walk – I really can’t overstate the degree to which our plans overlapped with the plans of 20,000 or so (mostly overripe) tomatoes planning on walking (walking??) around the AO for a few hours. The shovel flag was sitting not 30 feet from registration booth. It was kind of a bizarre experience because usually the Gloom is quiet and deserted but this time was certainly different. That said, we made the most of it and quickly found some peace and quiet at an pristine field nearby.

    2. Chardonnay – For those not in the know, Chard earned his nickname by spilling merlot on his first post. This time, he led the pack and reportedly didn’t even taste a hint of last night’s étouffée and sazerac in the back of his throat. Tclaps.

    3. Crashcourse – We threw out a lot of exercises today in the hopes that our time in NOLA would be a bit of an F3 pain buffet, for educational purposes only, obviously. We actually got requests for exercises that RY had seen on back blasts but didn’t know, most notably the #mcgeekryptonite Carolina Dry Dock.

    4. A Confederacy of Dunces – NOLA is a fertile ground for expansion and the crew is solid. The pax already appears to be binding together. Tclaps to y’all for already launching a week-day workout and putting two more in the hopper. See you at the Mud Run next year #f3superbowl.

    5. Byen Mersi – Really appreciate the warm welcome from the PAX down in NOLA. F3 has been nothing short of a life changing experience for both STH and me and we’re excited to help it spread to a new place. We were talking on the way back from the workout that we can’t imagine knowing that F3 existed in our city and not posting. It’s incomprehensible. I know before too long, you guys will feel the same way.

    McGee (#horseneck) OUT

  • Took My Chevy to the Levee & Birdwatching with John James Audubon

    Note: Posted on behalf of QIC Reluctant Yankee.

    12 pax gathered ’round the Nola Shovel Flag to christen a new AO — Audubon Park — and Nola’s first weekday workout.

    The THANG:  

    QIC – Reluctant Yankee starts at shovel and run right out of the parking lot

    Lunges, Bear Crawl, Crab Crawl, Buttkicks, and a Finishing Sprint to the first COP: Imperial Walkers x 12, Mericans x 12, Slow Squat x 12, Mountain Climbers x 12

    Mosey/Run to the Levee

    COP – 6 Min Of Mary: LBC x 12, Dolly x 12, Flutter x 12, Freddie Mercury x 12,  Dying Cockroach x 12, High Dolly x 12

    Jacob’s Ladder (which in NOLA when we do it at the Levee we will call the  Chevy to the Levee): Run up the levee and then a burpie repeat 7 times adding a burpie every time

    *future notes – the river side of the levee is steeper – will be great for 11’s.

    **gravel at the top of levee – a little painful – Flay recommends going to the other side of the levee and doing burpies at the bottom next time

    ***First time that FNG Chardonnay – splashed merlot/chardonnay (spoiler alert: it happened again)

    Plank up and wait for stragglers – Flay led us in some bonus planking activities

    Hand off Q to Roots

    Side straddle hop x 15
    Wiley Coyote x 10

    Mosey 1/4 mile to Statue of JJA at zoo:

    COP: Birdwatchers (dips) x 12  ***wait 60 sec while Roots tries to read his Weinke in the dark*** Derkins (decline merkins) x 10 hold for 20 count

    Mosey 1/4 mile to bandstand area

    COP: Merkins x10  (acorns added a bonus of pain to this COP); slow squats x 10 and hold for 20 count; Larry Craigs x 10; Hello Dollies x 10; Diamond Merkins x 7; LBC x 15; Chuck Norris x 10; Mountain climbers x 12

    **Stray and Flay — started to worry about the NOLA pushup obsession**

    Mosey to shovel flag area:

    Plank up:  Regular, southern gentleman, northern aggressor, elbows, regular (all @ 30 count or supposed to be).

    Recover

    COT:

    • 12 PAX–Dirty Dozen
    • 4 FNG’s — Colonel Sanders, Chardonnay, Bad Moon and Reveille (The Rev)
    • Went over 5 core principles and COT protocol
    • Flay also discussed the big picture of leadership
    • Announced City Park 7AM on Saturday 10/25  and Audubon workouts next Wed. 10/29 5:30AM
    • Great shout out by J-Diddy

    Naked Man Moleskin:

    • A little sloppy on the transitions – and learning the new AO.
    • T-claps to all the FNGs and their “sponsors” — Chardonnay & Colonel Sanders (RY), Bad Moon (Roots) and Chardonnay (wandered in on his own — aka “posted naked”)
    • Best #mumblechatter:
      • @Stray and @Flay – what is the deal with these NOLA guys and pushups
      • @Chardonnay – “maybe I can earn a better nickname?” – I think this one is perfect
      • @anonymous “oh man – gravel- come on man!”
      • @roots – we gonna call this the birdwatcher underneath the John James Audubon Statue
    • Tclaps to Flay and Stray for the extra coaching on how to Q and some good things to use and how to use them in the AO
    • Everyone try to EH a FNG for this Saturday’s workout at City Park.
    • Wednesday will stay at Audubon Park workout AO.
    • Roots and Reluctant Yankee willing to go to Metairie for a Mon, Tue or Thur session.

    Thanks/

    Christian/Reluctant Yankee

  • NOLA Launch — #setafire

    After much fanfare and a solid series of training sessions from the master himself, New Orleans officially launched on October 18, 2014.  Years from now, hundreds of men will say they were there for this monumental day.  In reality, it was fifteen.  Here’s what the rest of you missed:

    The Thang:

    Gandalf’s Q

    • Mosey to football field, backwards run, side-shuffle left, side-shuffle right
    • Circle of Pain (COP):
      • Side-Straddle Hops in cadence x15
      • Merkins in cadence x12
      • Imperial Walkers in cadence x15
      • Mountain Climbers in cadence x20
      • Slow Squats in cadence x10
      • Wide-Arm Merkins in cadence x10
      • Diamond Merkins in cadence x10
    • Mosey to bridge
    • 11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    • Plank-O-Rama:  Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Six Inches (10 count from Roots)

    Reluctant Yankee’s Q

    • Mosey back to football field
    • 6 Minutes of Mary:
      • LBCs in cadence x10
      • Hello Dollys in cadence x10
      • High Dollys (Rosalitas) in cadence x10
      • Bicycles (Freddy Mercury) in cadence x10
      • Dying Cockroach in cadence x10
      • Flutter Kicks in cadence x10
      • Sorry RY–There may have been more–YHC was smoked and lost focus at this point.  Let’s say there were two more.
    • Quick mosey one full lap around the track

    Chong Li’s Q

    • Loooooong mosey to picnic tables under the bridge
    • Chong Li Special:
      • Decline Merkins in cadence x16
      • Right Leg Squat in cadence x8
      • Incline Merkins in cadence x16
      • Left Leg Squat in cadence x8
      • Decline Merkins IC x12
      • Right Leg Squat IC x6
      • Incline Merkins IC x12
      • Left Leg Squat IC x6
      • Decline Merkins IC x8
      • Right Leg Squat IC x4
      • Incline Merkins IC x8
      • Left Leg Squat IC x4
      • Decline Merkins IC x4
      • Right Leg Squat IC x2
      • Incline Merkins IC x4
      • Left Leg Squat IC x2
    • Mosey back to football field
    • Two Rounds With Tyson (sprint to 50 yard line, 10 reps, sprint to end line, 10 reps, sprint back to 50 yard line, 10 reps, sprint back to starting spot, plank):
      • Round 1:  Merkins
      • Round 2:  Jumping Lunges
    • Mosey back to shovel flag
    • Circle of Trust (COT)

    The Skin:

    • Great work today, men.  We covered a lot of ground, but still got in a good amount of strength training.  Everybody pushed hard.  City Park is a fantastic AO.  So many areas left to explore.
    • The Reluctant Yankee led a very strong (but reluctant?) 6 mins of Mary.  The lap around the track was a nice touch, too.  You’ll appreciate that track work when you start training for the Blue Ridge Relay.  #callingitnow
    • Welcome FNGs Channel Mullet, OG and LOG.  Channel Mullet came dangerously close to being named the Cajun Cannon because he’s from Cut Off, LA, but fortunately The Wiz jumped in at the last second with a much more deprecating name, in true #f3styles.  OG (Oil & Gas or Original Gangsta–your choice) accepted his name graciously, but threatened to drive out of the park blasting his Barry Manilow to show how OG he actually is.
    • Li’l OG, OG’s 2.0 (not a creative day for the Pax) was out front all morning, achieving Larry Bird status together with Hawgcycle on the last sprint of the day.  Watch out, Uncle–they’ve got some #614s of their own down here.
    • The Red Hot Chili Peppers portion of the workout (#underthebridge) was quite an experience.  Loud traffic above us, huge train rolling by next to us, and Chong Li didn’t miss a beat.  #loudmouth

    Announcements:

    • Wednesday morning workout:  Audubon Park, 5:30am – 6:15am
    • Sir Topham Hatt and Mcgee are coming into town next Saturday for another installment at City Park.  Meet at 6:50am, launch at 7:00am sharp.

    YHC and Chong Li both had a fantastic time this morning.  Thanks for coming out and thank for letting us lead you around doing things that would seem silly in any other context.  Welcome to F3, brothers.  We’re excited that you’re here and look forward to seeing how you make F3 NOLA your own.  #morningdrinking?

     

  • F3/NOLA: Bayou LEAP – Official Launch Pre-Blast

    There was a time when they said that it couldn’t be done.   F3 only grows in concentric circles, they said, it’s been that way since the dawn of time, they said – it’s the only way that works.  But the world didn’t want to hear that – the world needed F3 to grow faster – further – and so from the #swirlingsnakes of #sadclownsturnedwarriors the #LEAP was born.  Two intense weeks and F3 is yours – one torch lighting another and re-igniting the fire that is masculine leadership.  Nashville – Launched, Richmond – Launched, and now – the LEAPiest LEAP to date – F3 NOLA – launches tomorrow.

    When:  Saturday, October 18, 2014 – 6:50 am: Gather for some quick fellowship and instructions – 7:00 am – 8:00 am:  Workout!

    Where:  City Park Track – Directly across Roosevelt Mall from Tad Gormley Stadium.

    We will meet right where the path to the track intersects with Roosevelt Mall.  Look for the F3 NOLA Shovel Flag.

    No prior training is required and the workouts are designed to keep all fitness levels challenged and striving to improve.

    Post workout we will gather for coffee and fellowship at Cafe Navarre (800 Navarre Avenue)

    Bring as many FNGs (Friendly New Guys) as you can EH (Emotional(ly) Headlock).  All men are welcome.  Learn more acronyms here: http://f3nation.com/lexicon/

    Want to know more?  Check this link:  http://f3nation.com/2014/07/18/set-of-11s-on-f3-expansion/

    Last minute questions?  email nola@f3nation.com or tweet @F3NewOrleans

    See you in the gloom tomorrow brothers.

    Aye!

  • F3/Nola: The Wile Coyote — Pre-launch workout #3

    Aye, 5 men, including one FNG, posted in the Gloom for the final F3/New Orleans pre-launch workout at City Park Track.

    The Thang:

    OBT: Warmup lap around track, including stretches of bear crawl, crab walk, backwards run and walking lunges.

    Warmup COP: SSH, Imperial Walkers, LBCs, Mountain Climbers

    Jog partway around track for set of random sprint combinations across the infield, including straight sprints, backwards run, burpees, etc.

    Under the big oak that overhangs the backstretch for a plank rotation: Regular, Cross Plank, Right Hand High, Left Hand High, Makhtar N’diaye x 12.

    Hand off to KeyMan:

    Run to traffic circle for COP that includes several sets of Larry Craig Pushups.

    Run to park offices, push through bamboo behind parking lot and climb Nola’s Biggest Hill to the RR tracks.

    The Wile Coyote: Pushups with hands on one rail, feet on the other.

    SSH in between the RR tracks.

    Back down the RR embankment and into the park offices parking lot for a set of Hello Dolly. Run back to workout starting point. Hand off to Roots:

    Run the length of Roosevelt Mall (about a quarter-mile).

    Pusherama: Merkins, Diamonds, Larry Craig, Chuck Norris

    Run back along the length of the mall to the football field behind the track. From the goal line, 15-yard sets of: Walking Lunges, Bear Crawl, Leapfrogs.

    Jog back to track, sprint the 100 meters on the backstretch.

    Hand back to OBT: Final set is a 45-second plank hold at 6 Inches.

    COT

    Spreadsheets from the Gloom:

    _ T-claps to KeyMan and Roots for stepping up to lead segments of the workout today. A great start and a good chance to get that VQ out of the way.

    _ T-claps also to Wicked, who has been re-named The Reluctant Yankee and who brought the group’s first EH, Craig from Arkansas (nickname Hawgcycle).

    _ Y’all might want to keep an eye on KeyMan, who seems to have a knack for leading folks into #UnexpectedDanger. Every time he set up a COP in the middle of one of the park’s roads, a car came by to break it up. And the trip to the railroad tracks and pushups on the rails had YHC frantically reciting the #disclaimer to the pax.

    _ Dredd’s #LexiconPromotionCampaign may be having an effect in Nola: Roots informs YHC that the Nola version of #SplashingMerlot is #ThrowingGumbo. Y’all just have to have your own way of doing everything, don’t you? They can’t just be medians, they have to be Neutral Grounds, you’re useless if you can’t pronounce a French “g” …

    _ Finally, YHC had the honor of presenting the Snoop-crafted Nola ShovelFlag to the pax, who were suitably impressed by the care and craftsmanship. Great work, Snoop, and there’s a group of men down here who  can’t wait to thank you in person  when you come down to Q a workout for them.

    _ Reminder: The public launch of F3/Nola is Saturday at 0700 at the City Park Track. Plan to arrive by 0650 to stretch and introduce yourself; look for the Snoop ShovelFlag. Your leaders will be the dynamic duo of Chong Li and Gandalf. Coffeeteria to follow at Cafe Navarre, 800 Navarre, about a half mile from the park.

    _ I’m headed back to Charlotte, but want to extend my deepest gratitude to all of you in Nola for making me feel at home this week and for helping to make this thing happen by giving up your time and taking a chance on something completely random. We’re excited for you to take this in a uniquely Nola direction and get it in front of men throughout Louisiana. Keep EHing!

    OBT

     

  • F3/Nola: In the Land of the Clipboarders — Pre-launch workout #2

    Aye, 8 pax posted in the Gloom for pre-launch workout #2, only to learn that they had stumbled into the Land of the Clipboarders.

    The Thang:

    Jog around City Park Track to warmup COP: SSH, Merkins, Flutter Kicks, Mountain Climbers

    The Dirty MacDeuce (12 reps of 12 exercises, broken into 4 blocks of 3 exercises with a lap around the track in between each block):

    Block 1: Larry Craig; Hello Dolly; Squats

    1 lap around track

    Block 2: Lousiana Dry Dock; LBC (Little Baby Crunches); Rock Hoppers

    1 lap around track

    Block 3: Diamonds; Bicycles; Peter Parkers

    1 lap around track

    Block 4: Crab Roll; Rosalita (High Dolly); Burpees

    1 lap around track

    How To Count (H2C) instruction with whole group.

    COT

    Spreadsheets from the Gloom:

    _ An impressive doubling of attendance from workout #1! Congrats and welcome to FNGs Buster (Dean Roy) and Triple Shift (Chris Chin). Buster is a friend of Chewie, an Area 51 veteran (and brother-in-law of the Ginger King himself, Sir Topham Hatt), who recently moved to the North Shore of Lake Ponchartrain; Triple Shift and YHC have been talking about F3/Nola ever since his M emailed the website to inquire about FiA in Nola.

    _ We were also joined by special guest and AG Redwood Original Achtung Baby, who made his way over from a work conference taking place downtown. Thanks to Achtung for dropping some additional #F3wisdom on the pax.

    _ The track had a few folks on it Tuesday, but Wednesday is clearly the big day for the Nola Clipboarders — there were at least three separate Pay-to-Play workouts going on at various locations around the track. One guy had staked out the whole rubberized part of the infield for his group, who all had BYO towels/yogamats/water bottles — he supplied the boom box, megaphone and Little Baby Hand Weights (just like a Hitman workout!). I had to suppress the instinct to apply a Flying Headlock to some of the dudes working out in the tomato-filled field — it’s considered bad form to try to steal a guy’s clients right out from under him.

    _ Thanks to KeyMan for taking the Shout Out — and doing it well.

    _ Updates on the rest of Launch Week:

    • We will have a final pre-launch workout tomorrow (Thursday), 10/16, at 0530 at the City Park track. KeyMan and Roots will each lead segments of the workout and I will hand off the F3/Nola Shovel Flag to the pax before heading back to Charlotte.
    • The public launch is Saturday, 10/18, at 0700 at the City Park track. EH everyone you know to come on out and look for the F3/Nola Shovel Flag! Your Qs, down from NC for the occasion, will be Gandalf and Chong Li. Coffeeteria to follow the workout at Cafe Navarre, 800 Navarre Avenue, about half a mile from City Park.

    OBT

  • F3/Nola: Cantore Busters — Pre-launch Workout #1

    Aye! All my dire warnings about the horrors that would befall those who obeyed the #Cantores (who said there was an 80% chance of monsoon-like precipitation during the first Nola pre-launch workout) were for naught, as the Gloom was clear and cool at 0530 Tuesday after a night of heavy rains and thunderstorms, and the ground was drained and just barely damp.

    Three brave FNGs met Your Humble Correspondent on Roosevelt Mall in City Park, across from Tad Gormley Stadium and we proceeded promptly to …

    The Thang:

    Jog to warmup COP: Side Straddle Hops, Merkins, Flutter Kicks, Low Slow Squats

    1 lap around the track

    Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Leapfrog

    1 lap around track

    Burpee Suicides on football field: Sprint from goal line to 10, 1 burpee, sprint back; sprint from goal line to 20, 2 burpees, sprint back; … to midfield and 5 burpees, sprint back.

    1 lap around track

    Push-o-rama COP: Merkins, Larry Craigs, Diamonds, Stagger Right/Left, Chuck Norris.

    1 lap around track

    6 Minutes of Mary: Flutter kicks, Hello Dolly, High Dolly, Rosalita, Little Baby Crunches, Bicycles, Superman (with singing)

    1 lap around track

    Plank Rotation: Regular, Right Hand High, Left Hand High, Elbows, Southern Gentleman, Yankee Aggressor, Cross Plank, Tom Cruise.

    1 lap around track, sprinting the final straight away.

    COT

    Spreadsheets from the Gloom:

    _ FNGs were Jim Parrie (initially nicknamed Spreadsheeter, but a quick name change to KeyMan (explanation below)); Chris Mysing (Roots); Christian Vaicius (Wicked).

    _ The Nola guys have been a little quiet on our e-mail chains, so I challenged them last week to give me an “Aye!” to confirm that they would be coming out for these sessions and not leaving me standing with my ShovelFlag in my hand in the middle of the City Park Gloom. KeyMan and Roots have been enthusiastic Aye-ers, so I was expecting to see them, but Wicked was a pleasant surprise, as he had remained quiet on all emails after our initial phone conversation.

    _ The track across from the stadium apparently was the warmup track for the 1992 U.S. Olympic Track and Field trials, which were held at the stadium. It is a full 8 lanes, in great condition, is nicely lit even in the Gloom and was well populated with other folks getting after it in the pre-dawn, including some speedy varieties of tomato. This is going to be a great F3 AO, particularly with the rest of the park to explore.

    _ As we wrapped up the COT, Spreadsheeter realized that his car key had fallen out of his pocket at some point during the workout (this led to a quick lesson about the car-key-on-top-of-the-tire trick). After a search of the AO in the dark, we decided that it would be easier to take him home for a spare, then return to the park for his car by which time the lighting would be more conducive to a search. The spare was retrieved and the key was found after the sun had come up, but Spreadsheeter is now KeyMan.

    _ The pax were just as weak on the “Greatest American Hero” theme as their predecessors in Richmond were last month. Here’s the YouTube link, men, with the full opening credits sequence and awesome early 80s fx. I expect you to be in full throat by Saturday’s launch workout.

    _ After returning KeyMan to his car, I had a very good breakfast at Cafe Navarre, on Navarre Avenue about half a mile from the AO. Potential good spot for Saturday Coffeeteria.

    _ Cobains to F3/Metro Redwood Original Achtung Baby, who took a fruitless ride in a Nola taxi trying to get to the workout from his downtown hotel. That’s what you get staying in a fancy CBD hotel instead of a right-next-to-the-interstate no-tell motel, AB. Tomorrow, I’ll pick you up.

    OBT