F3 New Orleans

Category: New Orleans

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • Thirsty Thursday

    The mid-August air was heavy, but the feet were fast and light this morning. Nine of us gathered for a choice between two routes, each with a midway convergence on some cold refreshing water that had been placed strategically for these PAX to indulge in. Or you could show up late, play your own version of “catch us if you can” and join us back at the flag for the COT.

    As usual it was a great run. Some fast times this morning despite the deep Southern August air. Thank you for the chance to lead this beatdown, and thanks for trusting the route. Motivated and inspired by all…always.

    Our thoughts and prayers to all the families starting back to school, and of course for all the intentions that weigh on the hearts of the F3 family.

    Thank you to F3 Nation for being there for all of us.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • Stomp #260 – Barefoot and Barechested

    Another 610 Stomp in the books…the 260th one to be exact-ish.  Strong showing with 14 PAX ready to run and test the limits of our middle-ages chassis.  This was the 3rd Summer Series 2-mile time trial, with several of us gunning to break our previous times, and perhaps set a new PAX record.     
    Started with a warmup mosey on a Palm Dr with a pitstop COP to make sure all cylinders were firing, then moseyed to the Festival Grounds track for a 2-mile timed run/race.  Times were as follows:


    High Rise 17:23

    Einstein 16:07

    Rudy 16:15

    Bongo 16:37

    Boo Boo 18:08

    Belloq 18:34 *ran barefoot! 

    Catfish 13:20 

    Kuch 16:00

    Snooze 18:54

    Screwtop 15:10

    Breadsticks 15:15

    Tool 16:44

    Sheetrock 13:45

    Saban 17:00-ish *modified/planked


    Mosey back to base via the “short route” after zero enthusiasm was directed towards the long route option.  Capped things off with LBC, Flutter Kicks, Dying Cockroach, followed by a minute of stretching and COT.   

     
    NMM:

    Good to see Sheetrock back in the gloom, running shirtless in case the ladies were out.  


    Very little traction could be gained for the rename of Catfish to Barracuda or some other fast swimming fish.   

    Saban ran, likely to defend his first-place title, even if it meant he could blow his third knee out. 


    Belloq continues to be a beast.  He ran barefoot again as he deals with an injury…most would take a few weeks off from running, but not this guy.  

    A new 2-mile record was set today, by over 1 minute.  T-claps to Catfish and Sheetrock for being the first to run sub-14:00 times! 


    T-claps to Kuch for the mid-workout EH on a fellow runner at the track.

       
    Einstein posted 2 days in a row!  Welcome and glad to have you in the mix.  


    Boo Boo posted despite an iffy knee.  Way to stay committed and always good to see some PAX from the western parts pop in from time to time. 

     
    Rudy implied that 20 flutter kicks were sufficient, no need to do 25 like everyone else.  YHC was glad to see the quarantine has not affected the rudyisms that we’ve all grown to enjoy.  

    Good stuff, great way to start the day. 
    -Tool 

  • OverJoyed at The View

    YHC arrived at The Joy AO, the coupon component of The View, and found 4 other Pax eagerly awaiting what their Q had planned. With the clock indicating 0530, a brief disclaimer was given, and each Pax was instructed to grab a coupon and head over the levee.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20 – fwd and back

    COP #1 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    Indian Run along the levee, then mosey back to the steep part

    COP #2 at The Levee

    • Burp Back Mountain – Partner up – 100 Burpees Cumulative
    • Pax 1 Quadraphilia up the levee x 3 – Pax 2 does Burpess – Flapjack until reaching 100 Burpees

    COP #3 with Coupons

    • Ring of Fire #1
      • Hold Al Gore position with a coupon. Send 10 x Curls around, next pax starting at 5 – go around twice
    • Ring of Fire #2
      • Hold Plank Position. Send alternating ‘mericans on the coupon around the circle (2 is 1), next pax starting at 5 – go around twice.

    COP #4 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    COP #5 – Mary

    • Flutter Kicks IC x 20
    • LBC’s IC x 30
    • Dying Cockroach IC x 20
    • Tin Snips IC x 20
    • Freddie Mercury IC x 20

    COT – Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    The cinder block coupons staged at the AO are great. YHC wasn’t going to add the coupons, but glad the sudden change was made. Besides, the pax were overJoyed when YHC called out to grab one.

    Door Dash hates running, but the guy is a beast when it comes to burpees and manmakers.

    The decision to quadraphilia up the steep side of the levee was instantly regretted….it was awesome!

    YHC has Q’d 3 out of the last 4 days. I think I’m officially back, not back to where I was, but back nonetheless……it’s a work in progress.

    The Joy on Mondays at the View is officially an Iron Pax Challenge location during September.

    Thanks to all for the support and prayers over the last several months. You guys are awesome, and I’m blessed to be a part of F3.

    SYITG

  • Rock heavy

    warm ups

    SSH X 20 IC
    imperial walkers x 20 IC
    Abe vigodas x 20 IC
    SealmJacks x 20 IC

    Mosey to the Rock pile for extra heavy stones for strength work, all work in cadence

    Part 1
    Circle up
    5 rounds
    Sumo Squat – 10x
    Deadlift 10x
    Clean and Prezs 10x

    Part 2
    Cardio work, 5x rounds
    Starting at road,
    Run to levee base
    Bernie up the hill
    10 merkins to side plank, 2 push ups, plank left/right is one.
    Reverse bear crawl down other side
    10 jump lunge-L/R is 1.
    Run to top, hold 20 second static’s wife pleaser 5x
    Run down to road, 20 LBC

    Wrap up
    Back to heck stones, on our six
    3 sets or 5 pullovers or tricep extensions, last set is a max out

    mosey back to “flag” COT, prayer, totally forgot to take a pic for Cash. I think I forgot another member, not sure.


  • 7 Men of The Renaissance

    7 Men of The Renaissance

    Even at 0630 the heat and the humidity were present, but 7 men committed to give it their all and push through it. A brief disclaimer was given, followed by a short mosey to the NOMA steps for a warmup:

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • Bat wings – AC fwd and back, OH Clap, Seal Clap, Moroccan Night Club

    Start off with Ascending ‘mericans on the steps of NOMA. Start with 1 at the bottom and increase to 8 at the top.

    Mosey to some cones set up about 30 yards apart in the grass. Here’s what happened:

    • Bear Crawl IC to midway, followed by 10 ‘mericans, then bear crawl to the end IC followed 10 more ‘mericans
    • Lunge Walk IC/monkey humpers IC on the way back
    • 11’s OYO, with Burpees on one side, run between, Bonnie Blairs on the other end (2 is 1 on BB’s)

    Circle up for Embrace The Suck:

    • 7 SSH’s, 7 ‘mericans, 7 Bobby Hurleys continuously OYO for 3 minutes
    • 1 minute rest
    • 3 more minutes of The Suck

    Mosey behind NOMA for Sunday Mornings

    • 10 air presses in Peoples Chair, 5 Donkey Kicks, followed by 1 BTTW Shoulder Press (That’s 1) x 5
    • Finish with Rocky Balboas IC x 15

    Mosey back to the 3 Shovel Flags for COT

    NMM

    This was Door Dash’s first visit to The Renaissance, he’s a solid The View guy. Glad to see him make it out.

    Iron Pax Challenge is coming up in September, so sign up and help NOLA show The Nation how awesome we are.

    Both of my recent Q’s (Friday and Sunday) The Suck has made an appearance. If you need to work on increasing one’s endurance, this is the one to bring! That Bat Wing thing came back too, it’s great to prep the arms for a work out.

    What a great way to start the week, followed by our regular awesome coffeteria!

    SYITG