F3 New Orleans

Category: New Orleans

  • The Day After

    LSU 45 – Clemson 28. And it seemed like it could have been much much worse than that.

    Tuesday morning, YHC expected a lighter-than-normal crowd at the Stomp, as many PAX would undoubtedly still be sleeping off the after-effects of The Stomping. And YHC wasn’t disappointed. OK, maybe a bit disappointed but not surprised.

    In the pea-soup, 8 hardy PAX arrived for their morning workout. 7 Regulars and 1 out of towner (welcome, 49er from Kentucky – and Thanks Hokie Pokey for shuttling another Hokie around!)

    30 Minute run down the typical route. 15 mins out and 15 mins back. Then lets get to the track. Holygrove bravely takes off with Shuffles and Catfish – I suspect he quickly regretted that decision. Eventually YHC caught up to him, and enjoyed the rest of the run – thanks for the F2 along the way! And thanks to Woz for pacing and pushing us!

    At the track for some speed work. But first – a brief recollection of this remarkable season

    • First 15-0 Season
    • Second Heisman Trophy Winner
    • Fourth National Championship

    Yup, 1-2-4. Sounds like a Ladder. So – lets finish up with the Sprint Ladder. 100, 200, 400, 200, 100 yard sprints. In between each, 100yd mosey/walk to recover.

    Back to the track for COT – prayers for discipline for all of us in facing our challenges, and for Mr. Holygrove (Alvin) in particular during his recovery.

  • Round One

    Pulled up to the AO and saw more PAX at Sweaty Bells than ever before.  What’s up?  Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer.  But YHC was glad that Tiny Dancer 2 didn’t join these renegades.

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC

    The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river.  Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field.  Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field.  Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.

    Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammer x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakes x10 OYO

    Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria.  Thanks, JV

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV

  • Pinch Hitter

    “There are a great many people in the country today, who through no fault of their own, are sane.” – MP Flying Circus

    So filling in for Landing Strip, mosey around a bit to the field in front of the zoo:

    • 20 SSH
    • 12 Arm Circles Fwd
    • 10 Peter Parkers w/ Mericans
    • 12 Tantric Arm Circle in reverse

    Bones requested Maracas so over to the lipid pool where we gathered bricks, closest thing to Maracas. Paired up. One ran to the Audubon Statue and back, the other did series of exercises at each light (curls, shoulder presses, and goblet squats. ) bear crawling between lights. Everyone did 2 laps back and forth.

    Mosey to shelter for Dips, LLSU, incline Mericans, RL SU, Shoulder Taps, LLPUP, Dips, RLPOWER Ups, 10 box jumps on own, back to flag for quick Mary.

  • Victory Lap

    Many were hung-over.

    Few were able to post to celebrate the LSU Tiger’s National Championship at Tsunami.

    3 Men gathered in the gloom for a quick disclaimer and brief warm up run.

    Then a warmup consisting of:

    SS Hop x 42

    Murkins x 25

    Grass Grabbers x 10

    Self Love x 10.

    We then ran a group Victory Lap around Audubon park. At the Magazine street entrance we each did 6 pull-ups in honor of Joe Burrow’s 6 touchdowns, and then 42 LBCs.

    We then ran to the St. Charles entrance and up the stairs of the Mountain for 15 minutes of Restorative Yoga.

    Back to the flag for a COT and prayer to stop the violence that has erupted in our city in this new year.

  • Catholic League Jamboree

    A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:

    Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP

    Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.

    Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.

    Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.

    COT, BOM, followed by coffeeteria.

    Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.

    Tool

  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one.  Complete 5 total, with an extra if you finish early!

    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • Spontaneous Runday Sunday #1

    Not sure if today was the start of something new – or a flash in the pan. Tennis elbow has sidelined me from the #Sweatybells so when Bones pitched a Sunday run – I jumped at the chance.

    AM pick up of F3 Tiny Dancer in town from Nashville. He stayed at Sweaty Bells.

    I took the Q I guess – laid out our course and set the route.

    We ran from the Sweaty Bells launch on the Fly down to the parking garage at Children’s hospital back down Henry Clay to St Charles to Wolfpack Mtn and then back around the park to the FLY. That is it!

    Beautiful gloomy am run. Angie’s List and Quarterpipe took off – held back a bit by YHC. Bones was kind enough to stay with me and Tool until WPM. At WPM they let loose.

    They waited for us at the front of the park and then took off again. An awesome loop with lots of people watching and some good inclines on the two mountains. I will probably keep this going on Sundays for awhile. Talking with Angie’s List about mixing up the route every week – we will get back to you with a plan.

    Met for post beatdown coffee with the Sweaty Bells guys at PJS.

    SYITG-RY

  • Crazy 8s

    Conditions

    Mostly cloudy, 65 F, Feels like 66 F, Humidity 93%, Wind 8 MPH from ESE.

    Warm-up

    Imperial Walkers x 31; Shoulder Taps x 31; Arm Circles: Forward x 16, Backerds x 15; Windmills x 10

    The Thang

    Grab your favorite rock and circle up for the duration.  Crazy 8s with a Deck of Death.

    • Hearts – Ground ‘n Pound con roca.  Reps = card value (2-14)
    • Spades – Squat Thrust con roca.  Reps = card value (2-14)
    • Diamonds – Curl to Press con roca.  Reps = card value (2-14)
    • Clubs – Core Exercise on the card sin roca. Reps = card value + 10 for numbers; 25 for face cards, 50 for the ace
    • Jokers – Repeat the last exercise
    • 8s – Do 8 eight count body builders each time an 8 is drawn

    NMM

    • Apparently I walked in hot and late.  Thought I had perfect timing to coolly stroll in at 0530 and give the disclaimer flag in hand, but the mumblechatter revealed that it was 0531.
    • War Eagle continues to be a non-conformist with his rock selection.  In spite of all of his peers selecting the traditional Pontiff drainage rocks, he continues to use a man-made cinder block.  Will War Eagle’s non-conformity lead to amazing success like Bill Bradley’s granny shot free throws, or will he always be viewed as a nut job like the guy that works out barefoot with F3 Nola?  Only time will tell. 
    • Mahatma taught us all an important life principle today.  Mahatma had a misshapen rock that was not easy to handle for some of the exercises.  After a round where some of the Pax traded rocks, Mahatma ended up with Frac’s rock.  Those of you that have posted at Rock City or The Uptowner may be familiar with this beast of a rock.  It appears to be a nice oblong shape that would be easy to handle, but once you start with it, you learn that one side weighs about 35 pounds and the other side weighs 15.  Remember kids, whatever your struggles are in life, there’s always someone else out there that has it harder than you. 
    • I suggest we start naming rocks.  I imagine that the aforementioned rock did not take kindly to our talk about its one-sided girth.  I can hear it protesting “It’s not a toomah!” like Governor Arnold in Kindergarten cop.  Therefore this rock shall henceforth be known as Schwarzenegger. 
    • Strava had my total mileage today at 0.18 miles.  That’s a successful Uptowner in my book. 

  • Westbank Circuit Course part II

    Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running.

    Today, we attempted the Course and we did 9 rounds for a total of 3 miles!

    We started the morning with:

    SSH – 10
    Sun gods – 10 each direction
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10
    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7

    Then we moved to the WestBank Circuit Course:

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Box Jumps
    Station 2: Tricep Dips
    Station 3: Burpees
    Station 4: Super Crunches
    Station 5: Diamond Merkins

    After 9 rounds, we ended with some cool-down stretches and a mosey to the flag and close-out.

    That was awesome to see how we’ve grown over the last year. Cool thing is though it was an individual effort, we did it all together!

    Great job, guys! BestBank!