F3 New Orleans

Category: New Orleans

  • Fasting & Penance – from Thumb War

    Pax of 8 started the workout in 35 degrees and at 6:35 as half the Pax were running back to the flags from their 5:30 pre-workout ruck.
    We warmed up with the following exercises IC:
     SSH x 25
     Grass Grabbers x 15
     Arm Circles front x 10
     Arm Circles Back x 10
     Mountain Climbers x 20
    The Pax rucked up and starting Rucking at a fast pace on the jogging path towards Vintage. Along the way to West Esplanade and back totaling 2.92 miles, we halted at about every 5 minutes and the did following exercises:
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
     Overhead Lunge – 21 Reps
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
    Back to the flags at 7:31 for some Mary:
     Freddy Mercs – 25 IC
     LBC’s – 25 IC
     Hello Dolly – 15 IC
     Plank hold for 1 min
    COT where we named Triple Shift’s 2.1 Jonah “Smash”. Finished with intentions and prayer, which focused on using this Lent to improve ourselves. Thanks, Vagabond, for the invite to Q.

  • Suck Week Concludes at Wisner MOuntain – from Kuch

    It’s been cold this week, as low as 25 with the real feel in the teens. It’s been rainy too – we’ve been rained on multiple times and there were even a few snow flurries on Wednesday. But when you accept the 3rd F, that workouts are held outdoors regardless of how you feel about the weather that day, you don’t have to worry about all of that.

    Sure, you can dread it. On some level, even the most eager of us dreads running around in freezing rain or 30 mph winds. Simply put – it’s not fun. But when you accept that you’re going to be a bit miserable, that acceptance quickly becomes growth. I’m going to do the hardest thing I’ve got to do today at 5:30 AM. If you’re Saban, you might say, I’m going to run 2 miles in a thunderstorm in 40-degree weather just to get to the workout. Or if you’re Catfish, you might say, I’m going to show up to a 20-something-degree workout in short sleeves.

    This also becomes a challenge to oneself – can I run 8 miles on a freezing stormy morning? Yes. Can I withstand hours of sub-freezing temperatures in short sleeves? Yes. Can I keep this up day after day? Yes. If I can do this, what else can I do?
    Goggins says you have to find the “why” before you’re confronted with the pain. You’ve got to know why you’re subjecting yourself to this kind of punishment, or you’ll crumble when it comes. So what’s your “why”? What got you through workouts this week? What else are you capable of?

    On Friday it was cold and windy. #YaMomandDem, #Catfish, #Saban, #JesusJuice and YHC ran the mountain, and then alternated doing curls, bent over rows, overhead press, and Walleyes to failure. We headed to the middle of the bridge for some Mary IC. And then we ran to the track and did a full CBT run around the track. It never got warm and the wind blew the entire time… and during the COT we gave thanks for that.

    Because we may not have the opportunity next week. Next week might be full of beautiful days that make you feel like doing nothing else than going for an early morning run. Maybe we’ll miss these ice cold days and the ability to test ourselves. Regardless, I think we ended Suck Week strongly.

  • The Final Freeze – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted in what is supposed to be the last freezing gloom for a while. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a mosey around and back to the peristyle for warmup all IC:

    IW x 15
    GG x 10
    AV x 10
    Bat wings x 15 each ending with Moroccan night club x 31
    Peter Parkers x 15
    Shoulder taps x 15
    Mountain climber x 15

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, Step ups, Flutter kicks
    Run to the tracks at Marconi and back

    Round 2: Derkins, Box jumps, Dying cockroach
    Run

    Round 3: 8 count body builders ,Hillbillies, Freddie Mercury
    Run

    Round 4: Diamond Merkins, SSH, Big boi sit-ups
    Run

    Mosey toward tool wall, stopping along the way with

    10 burpees OYO
    10 Catalina wine mixers IC
    10 burpees IC

    At the tool wall:
    Calf raises IC x 20
    Pigeon toed calf raises IC x 20

    Monkey humpers IC x 20

    Run back to flag

    Mary

    Tins snips
    Crunchy frog
    LBC’s

    COT

    NMM

    • YHC was almost late, pulling up at 6:28 to find Snooze. Though it was just us until 4 other Pax showed up later than this guy
    • We managed to get over 3 miles for RCR and Patriot Challenge.
    • The weather people say this is our last frigid morning, but there is a definite trust issue with those guys. We’ll have to wait and see.
    • Coffeteria attended by pax from both mothership and the View. Great as always.

    SYITG

  • 2 T-shirts are warm when it’s freezing – from Fracsac

    3 Pax made a choice to take the DRP on their journey to get right and posted in a freezing 32 degrees gloom where the cold north wind made it feel like it was in the 20’s. With a shovel flags planted, disclaimer was given, then:

    Spoiler alert: If you attended Hand Grenada’s Rock City beat down, you saw this one before with a few modifications

    Warmup by starting a mosey on the outside mile track stopping first for:

    The Motivator
    If you don’t know what this is, you should discover it. It’s like SSH on steroids. It’s a great warmup.

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey. Next stop, merkins IC x 20

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey to the rock pile.

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: SSH, IW, Merkins
    Run to the infamous 200 wood fence and back (approximately 1/4 mile)

    Grab a rock

    Round 2: Curls, 8 count body builders, Flutter kicks
    Run

    Round 3: OH presses, diamond Merkins, LBC
    Run

    Round 4: Rows, burpees, wide arm Merkins
    Run

    Lagniappe

    Curls x 15
    OH presses x 15
    Rows x 15
    Catalina wine mixers IC x 10
    Run

    Mary

    LBC’s
    Freddie Mercury
    Tin snips

    Mosey back to flag and plank for 45 seconds

    COT

    NMM

    • YHC was born and raised in North Dakota, but still not going to post in t-shirt and shorts in freezing temps. JV says he had 2 shirts on though…..
    • We still managed to get 2.3 miles for RCR and Patriot Challenge. JV doesn’t think it’s wise to run after the motivator. No comment, still thinking about the t-shirt and shorts in freezing temps.
    • Having the weight marked on the rocks is awesome. Thanks Mahatma
    • Coffeteria attended by more pax than what posted. Great as always.

    SYITG

  • Get on yer belly – from Bieber

    There is usually one moment of every beatdown that leads to a memorable moment for “naming purposes”. In this case I was ridiculed for asking the PAX to get on “their belly” so we could do some Superman exercises. Ridicule can be a great teacher…never again will I make that mistake.

    For the beatdown…10 PAX showed up for a chilly gloom in Uptown New Orleans. With Run Cajun Run miles still a priority for most of us, this beatdown consisted of miles with some exercises sprinkled in.

    Warmup: SSH X 20, Windmill X 10, GG X 10, Imp Squat Walkers X 15, 10 Burpees.

    The Thang: To the track for a lap with five stops along the way…
    Stop 1: 10 Merkins IC, 20 Squats IC
    Stop 2: 10 Burpees
    Stop 3: 20 RL Step Ups, 10 Incline Merkins, 10 LL Step Ups, 10 Dips
    Stop 4: 10 Burpees
    Stop 5: 10 Merkins IC, 20 Squats IC

    Back to Oak Alley for some 7’s…Merkins on both sides of a longish run/jog/sprint (ambiguous F3 style)

    Under the Pavilion for some Mary: LBCs, Hello Dolly, Freddie Mercury, On Yer Belly for Some Supermans

    Back to the Flag

    Thank you as always for the chance to lead. For all of the PAX traveling…be safe. To all of us…embrace what today gives you, be a light to those around you…even if it’s just your family (especially if its just your family).

    SYITG

  • Testing a Post – from Bad Moon

    Testing a post

  • Mardi Gras at the Misty Mountain! – from Almonaster

    Tackling two Mountains for Mardi Gras!

    PAX:

    – Subprime
    – Almonaster

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Peter Parkers – 10 IC

    The Thang:

    Mosey to 2nd Mountain

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC
    Wife Pleasers – 20 IC
    Rinse and Repeat

    Mosey to Benches

    Incline Merkins – 20
    Right leg Stepups – 10
    Dips – 20
    Left leg Stepups – 10
    Rinse and repeat

    Mosey to First Mountain

    Core every two levels

    Backpedal each ramp
    LBC’s – 40 OYO
    Freddie Mercuries – 40 OYO
    Fkutter Kicks – 40 OYO

    Top of Mountain

    Burpees – 10 OYO
    Spiderman Wall Crawl
    10 starting with right hand OYO
    10 Starting with left hand OYO

    4th Floor down the mountain

    Hello Dolly’s – 40 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks!

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • Sightseeing at the OG! – from Almonaster

    Went for some sightseeing at the OG!

    PAX:

    – TSquare
    – Moist
    – Almonaster

    Warmup:

    Lap around the Arch
    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Peter Parkers – 10 IC

    The Thang:

    Mosey to shelter

    Rocky Balboas – 10, 2 is 1 OYO
    Merkins – 15 IC
    Squats – 20 IC
    LBC’s – 25 IC
    X’s 3

    Mosey to Parking Lot

    Big Boy Situps – 10 OYO

    Run to Guard Shack – First
    Shuffle to Guard Shack – Second
    Karaoke to Guard Shack – Third
    Lunge walk to Guard Shack – Fourth

    Split Squat Jumps 10, 2 is 1 OYO
    X4

    Mosey around building to steps

    Incline Merkins – 10 IC
    Steps – alternate legs
    Wife Pleasers – 10 OYO
    X3

    Mosey to the Arch
    10 Burpees OYO
    Scissor kicks – 20, 1 is 1
    Russian Twists (Douilles) – 10, 2 is 1
    X2

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!