F3 New Orleans

Category: Destrehan

  • The 300

    Among the threat of weather, 3 dedicated pax made it out to the AO dependent upon the concrete umbrella. However typical LA sky q fartsacked again out of nowhere, *cough* chipper *cough* shorty, so things worked out for the best.

    Warm up

    -ssh x 20

    -imperial walkers x 20

    -windmills x 20

    -armcircles x 20 forward and backward

    -keep them up, seal claps x 20

    THE THANG:

    mosey to the play station. The goal to reach is 300 squats, 300 pull ups, and 300 body rows. Two pax work on the goal while the other makes a half of a mile lap around the tennis court and upon his return, he and another pax swaps out. One is always running and two are always working towards the goal. After three rounds of laps, the three completed the three 300 rep exercises. After finishing with some ww2s and some lbcs, the pax circles for prayer and proceeded on to the rest of the day.

    The three pax put forth an effort similar to that of the mighty 300 Spartans as they typically do. Impressed and honored, I would go to battle again with them anyday. #TClaps

    This is Troubled Waters

  • Get it Done!

    YHC woke up late again and in the rush of the morning I tripped and fell. Then I looked up to see that I broke something that was given to my wife at some point in her life. Oh well deal with that bridge when I come to it. (It was not a big deal. Dodge that one.) YHC drove up after 0530 but planted the flag and had my 75# buddy with me. Gave the disclaimer to myself and I was off.

    Warm Up

    • SSH x20
    • Windmills x15
    • Frankenstiens x15
    • Hip circles x10

    After I put my buddy on my shoulders and off to the playstation. Here 11s took place with 1 merkin and then squats with my friend. Between each round i decided to perform pull ups x10. After 3 rounds i decided to hold off on those suckers. After completion of the 11s YHC brought my friend back to the SF. You did good kid. YHC then ran two laps around the park stopping at the playstation to perform the remainder of the pull ups x10 between each lap. At the SF there was time for some Mary

    Mary

    • Extended American Hammer x10
    • LBCs x40

    Embrace the suck and drive on!!

    Kimchi

  • Cleansing Waters

    YHC was driving to Troubled Waters in the heavy rain but fear not we have a concrete umbrella. As I pulled into the parking lot to notice Torque was already parked and ready for a beatdown. The rain did spoil my plans but I will make due. 0530 came along gave a quick disclaimer and we are off.

    The Warmup

    • SSH x20
    • Twist Pivot x15
    • Cheerleader kicks x25
    • Low Squat Stretch x20 secs

    Then doubled time to the “playstation” for you guessed it pull ups, due to the August challenge.

    COP

    • Player 1 performed 10 pull ups while player 2 performed squats AMRAP. After both players performed their set of pull ups and squats each would run about 200 meters out and back. The players would perform 5 rounds while alternating squats and LBCs.
    • Once all 5 rounds were completed YHC really wanted to do what was planned and decided why not. So up next was Bear Crawl suicides! Each member of the PAX would start at a certain point and crawl bear style about 16ft out and back and then 32ft out? I do not remember the exact numbers but I am sure Torque remembers, he has a great memory for that kind of stuff. Then with a small break we did it all again. Slow mosey to a dry location for some MARY.

    COP 2

    • Extended American Hammer x10
    • Dying Coach roach x15
    • Penguins x20
    • E2K x15 ea direction
    • Marge Simpson x10
    • Flutter Kicks x15
    • Hello Dolly x20
    • Ended with some stretches the moseyed back to the VSF.

    COT

    • Ended with count-off and a namerama. Prayers for the entire PAX of TW especially Chipper’s M and his 2.0.

    God sometimes takes us into troubled waters not to drown us but to cleanse us. – Unknown

    Thanks again for letting me lead. Embrace the suck!!!

    -Kimchi

     

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish

  • Troubled Waters Benchmarks of Fitness

    Troubled Waters Benchmarks of Fitness

    4:45am: my curly headed 4 year old opened my bedroom door, creeped to my side of the room, crawled up and laid his head on my chest to snuggle in for the rest of his night’s sleep.  Struggling with “how best” to be a good father to this little guy, I waited and thought about whether I dismount the fartsack and disappoint the little guy or to get up, get out and get going.  This thought battle raged through 2 snooze settings, and finally, I did get up, get out of the bed and get going to the AO.  I wasn’t even sure I did the right thing, but there is ALWAYS a reason to lay in bed.  As I’m writing, I can’t quite find the word to describe laying in bed to satisfy the perceived needs of a sleeping child…quick break from this BB to…

     

    ***peruse the lexicon for a clever term for this phenomenon…sure enough***

    “KNOX ROLL: Any act or omission by a Presbyterian (or anyone with a Justifier) so weak and kittenish that it would cause John Knox to roll over in his grave and moan in despair.”

    (In case you’re wondering why John Knox is the standard for weak actions, here’s what’s left of St. Andrew’s Cathedral after he got finished preaching.  Also, he weighed about 120# soaking wet…)

     

    So, deciding not to shame the legacy of the “Iron Reformer”, I headed out to the AO, and instantly glad of my choice, I see Kimchi, by himself in the parking lot.  Nobody wants to beat their own self down.

     

    Disclaimer, Brief Warmup

    15 Front – Center – Back Stretches

    15 SSH IC

    Lunge stretch each side

    Mosy to the playstation

    Butt kicks, 50 yards

    High knees, 50 yards

    Sprint 50 yards

     

     

    In order to test our level of fitness, we need to be able to do the same work and measure the results against previous results.  August is bringing a new day and new Iron Sharpens Iron Challenge, so these benchmarks will be repeated at the end of the month.

    Benchmarks

    6 Rounds for Time

    10 Merkins

    10 Big Boy Situps

    10 Squats

    • Torque: 4:14
    • Kimchi: 4:19

     

    As providence would have it, a man I’ve been EH’ing for several months, (who has been at the AO with other people walking and generally, fitness-ing) walked right by us.  We asked if he’d like to join, and he was happy to.  So, adding his benchmarks

     

    Max Set of

    Merkins

    • Torque: 70
    • Kimchi: 44
    • FNG: 40

    Pullups

    • Torque: 11
    • Kimchi: 4
    • FNG: 5

    Plank

    • Torque: 1:45
    • Kimchi: 1:12
    • FNG: 2:05

     

    Mosy to the levee for some real work

    Quadraphilia

    4 Rounds starting from the top of the levee, always facing the same direction

    4 Burpees at the bottom of the levee

    4 Star Jumps at the top

     

    Mary

    To the playground next door

    20 IC Hello Dolly

    20 IC LBC’s

    10 IC Leg Lifts

    15 IC Alternating Knee Raises

     

    Mosy to the Virtual Shovel Flag:

    Countarama, Namearama, Prayer of gratitude for His faithfulness, for Disciple’s willing to share what the Lord is doing in His life.  Water break after at the back of the truck.  Thanks for letting me lead.  It’s always an honor.

     

    Moleskine:

    • Hanging Mary work is so much more demoralizing than exercisez on your 6.  J/s.
    • These workouts will be repeated, so Mathlete, Terabyte, Joe Dirt, Chipper and Nih are politely requested to complete them on their own.

  • Troubled Bear Crawls

    Troubled Waters had some regulars travelling with work, so Kimchi and YHC rolled up and held it down.

     

    WarmUp

    Windmills x 15

    IW x 15

    Hello Dolly X15

     

    The Thang

    Mosy up the levee, and do

    10X Jumping Lunges

    10 Burpees

    10X Jumping Lunges

    9 Burpees

    10 Jumping Lunges

    8 Burpees,

    Etc…

     

    Always face the park, back to the river

    Bear Crawl down the levee, 10 Merkins, Run backwards up the levee

    Repeat, descending the Merkins until 1.

     

    I had a seminar in Metairie at 8:30, so had to cut it short and no coffee today.  Next week, Mathlete Q’s the mothership, so Troubled Waters will road trip again, as will be the custom when a TW native Q’s mothership.

     

    Moleskine:

    Tough Workout.  Would’ve been tougher if I brought my notes and did it the way I planned.  Beware Kimchi, the real beatdown is coming!

    COT – BOM prayers for Terabyte, Mathlete and Joe Dirt while they’re putting in extra hours, days and weeks with their jobs.

    Big prayers for Chipper and his M, who were in the hospital in labor.  They didn’t progress though, and they’re back home waiting for their 2.0 to finish baking.

     

  • B.O.M.B.S.

    There is a Tuesday morning tradition at Troubled Waters.  Kimchi and I look at each other, and say, “what do you want to do today?”.  Usually one of us steps up for warmup while the other one figures up a beatdown.  This Tuesday was different.  We still looked at each other and asked the question, but this time we had an answer.  B.O.M.B.S.  It’s simple and it’s rough.  Thankfully, Nih had been waiting in the construction traffic that backed up through the off ramp to the bridge park and joined us to share the explosion 🙂

     

    Warm It Up

    Arm Crosses 10×10

    OH Claps x 20

    Merkins, 20IC

     

    The Thang

    mosy to the playstation

    B.O.M.B.S.

    2 PAX perform alternating reps, while the 3rd PAX jogs to the water fountain at the fidget spinner and back & takes the place of one of the PAX.

    50 Burpees

    100 OH Presses

    150 Merkins

    200 Big Boy Situps

    250 Squats

     

    Back to where the shovel flag would normally be.

     

    Mary:

    10 Hello Dolly

    10 American Hammers

    10 Box Cutters

     

    Moleskine
    Prayer for Chipper’s M & 2.0, as well as Joe Dirt, Mathlete, Terabyte’s very busy work schedules and work travel.  Looking forward to Saturday’s weekly reunion at Troubled Waters

  • Kimchi for 2

    Prior to workout I was battling between which workout I should lead. Should it be a previous one I have done or something new. Also prior on the GroupMe app Chipper was going to run to the AO with the flag in true American style. When arrived to the AO the PAX of two was waiting to see if Chipper would arrive to the AO as mentioned and sadly he did not. Come to find out later his M, who is carrying his 2.0 at 20 weeks, needed him early in the day. Anyway disclaimer was made and lets begin.

    WARM UP

    • SSH x20
    • IW x20
    • Windmills x20
    • Arm Circles x10 FWD/BWD
    • Hip Circles x10
    • Twist Pivot x20

    Onward to the “Playstation” for

    THE THANG

    There two workouts per group and after 3 groups would be one round

    Group 1

    • 1 arm inverted under grip row x5 (timer)
    • merkin

    Group 2

    • single leg touch squats x5 ea. leg (timer)
    • mountain climbers

    Group 3

    • x5 box jumps (timer)
    • wall plank w/ parker peters

    Ni and YCH completed 8 rounds. The purpose was to finish each round, containing of the 3 groups, as fast as possible with 30 sec break between rounds.

    Tclaps to Ni who is at a perfect attendance at Troubled Waters. Ended with a count-off, namerama, and a COT. Thanks for letting me lead and pray for Josiah, one of many Triple Shift’s 2.0, that he has a great recovery.

    -Kimchi

  • Gnarly Nutria 2017

    The night was hot and humid and dark.  By 8:45, lots of PAX and a few coolers started rolling in (thanks Brown Bag!).  Uptowners, Mid-city denizens, a clown car from the Northshore and a lone rep from Destrehan.  All gathered to see who would hoist the coveted Gnarly Nutria trophy for 2017.  Could the influx of young guns in Uptown be enough to hold off the growing World presence?  Could anyone or anything stop the unstoppable force called TurboTax? Would Da Parish show up in running clothes or spandex cycle suit?

    But first, Yankee gave his best Amnesty impersonation with a 10 minute disclaimer, attempting to explain the overly complex uptowner scoring system (and thanks to Quick Draw and his daughter Katie for taking on the scoring duties).

    Finally – its time to line up under the first lightpost, and Yankee mumbles a “ok, lets go” under his breath.  Slowly the group of confused PAX begin to move, before the front runners (TurboTax, Barcrawl and the soon-to-be-appropriately-named FNG Ringer that the Uptowners recruited just for this event) took off.

    3 laps in the humidity.  Yuck.  YHC enjoyed the run with SOGO, Butt Splice and Hawg.  Great conversations, even as they all passed me by as the humidity and fast out-the-gate pace took its toll.  Meanwhile, out in front, Cowbell took care of some competition by gently nudging last year’s winner, Nip/Tuck, off the path and out of the race.  Sayonara, Nip/Tuck.  Hope you learned a valuable lesson – watch your back.

    Final Standings:

    Place
    Name
    Where
    Laps
    Place Points
    Total Points
    1 Barcrawl Uptown 3 35 38
    2 Ringer Uptown 3 34 37
    3 Turbo Northshore 3 33 36
    4 Mulligan Uptown 3 32 35
    5 YSR Uptown 3 31 34
    6 Cowbell MidCity 3 30 33
    7 Jadaveon Uptown 3 29 32
    8 Sogo MidCity 3 28 31
    9 Hawg MidCity 3 27 30
    10 Rudy MidCity 3 26 29
    11 Butt Splice Northshore 3 25 28
    12 Shorty MidCity 3 24 27
    13 EIEI Northshore 3 23 26
    14 Landing Strip Uptown 3 22 25
    15 Sandbar Uptown 3 21 24
    16 Revit Uptown 3 20 23
    17 Brownbag Uptown 3 19 22
    18 Walleye MidCity 3 18 21
    19 Roots Uptown 3 17 20
    20 Triple Shift MidCity 3 16 19
    21 Stub Hub MidCity 3 15 18
    22 Tool MidCity 3 14 17
    23 Reverend Uptown 3 13 16
    24 Hasselhoff Uptown 3 12 15
    25 Buckle Bunny Uptown 3 11 14
    26 Ocho Northshore 3 10 13
    27 FracSac MidCity 3 9 12
    28 Joe Dirt Destrehan 3 8 11
    29 Da Parish MidCity 3 7 10
    30 Yankee Uptown 3 6 9
    31 Colonel Uptown 3 5 8
    32 Splash Uptown 2 0 2
    32 Whoop Uptown 2 0 2
    32 Seaman Uptown 2 0 2
    32 Milkman MidCity 2 0 2
    32 Nip/Tuck Uptown 2 0 2

    Uptowners led the way, taking 5 of the top 7 spots.  Kudos to Barcrawl on his victory.  And welcome to F3 Ringer!

    The final tally: The World: 363 (249 from MidCity, 103 from the NorthShore and 11 from Destrehan) Uptown: 360  A final difference of 3 points.
    Participants
    Total Laps
    Place Points
    TOTAL
    Uptown 19 53 307 360
    MidCity 12 35 214 249
    Northshore 4 12 91 103
    Destrehan 1 3 8 11
    World 17 50 313 363

    Finished with our Countoff, Name-o-rama (was there ever a doubt on the name of our FNG) and a prayer.  Then dive back into the coolers (thank you again Brown Bag) to grab a cold one (YHC was very very pleasantly suprised with the Mango IPA), and enjoyedanother hour of F2.

    Kudos to the few, the proud, the strong who made the follow on Thursday am post: FracSac, Cowbell, DaParish, Milkman, Butt Splice, Ocho (Hrm… What do they all have in common?  Oh yeah – THE WORLD!)

  • Three Dimensional

    As I reluctantly rolled out of the fartsack dreading the Louisiana humidity, this memory came to mind. Close to a decade ago, I did a research paper on Fitness and Nutrition and shadowed and exercised with a gymnast.  He told me I needed to stay three dimensional and maintain Discipline, Determination, and Dedication.   I couldn’t help but recognize the numerical significance behind F3, 3 Dimensions, and The Trinity. 1 Corinthians 6:19-20 “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 

    With this scripture in mind, I roll up to the AO to start a morning with a PAX of, you guessed it, three.

    Warm-Up:

    Mosey to the tennis courts.

    • SSH x20 IC
    • Arm Circles x10 IC
      • Forwards, backwards, overhead
    • Butt Kicks (about 10 yards)
    • High Knees (about 10 yards)
    • Low Slow Squats x10

    The Thang:

    • The Cooper: 10 Burpees, 10 Squats, 10 Merkins, run to batting cages for 9 Burpees, 9  Squats, 9 Merkins, back to Tennis courts for 8, 8, 8 and you get the idea.

    Mosey to the Pull-Up bar (or PlayStation)

    • Six Pack: 1 Merkin, 5 Pull-Ups, 2 Merkins, 4 Pull-Ups, etc. until the value switches. Then back the other way from 5 Merkins, 1 Pull-Up to 1 Merkin, 5 Pull-Ups

    Mosey to the parking lot

    • 6MOM: (well, a minute maybe) Flutter Kicks x20 IC, Pickle Pounders x20 IC, Freddie Mercury’s x20 IC

    Counterama, Namerama, Announcements, and Ball of Man to wrap up the morning.

    Nhi has a perfect attendance record and is an unmatched example of Dedication, Determination, and Discipline.  And he has 7 kids! And I’m nervous about my first one. Kimchi is a die hard 3D HIM who shows up for every workout even though he says he hates it.  I actually didn’t hear him say anything about hate today, even during Namerama (YHC was the sole sub-30 year old in the PAX).  I guess I’ll have to try harder next time.  I doubt I’d be out in the park at 5:30 AM if it weren’t for the HIM of TW, so I respect and stay grateful for these guys, always.