F3 New Orleans

Category: New Orleans

  • Trying to Gas Mahatma

    A small PAX with a wonderful FNG, Tool’s son Brady the Speed Racer. Here’s an approximation of what YHC remembers.

    COP1 by the Flag: • 31 SSHs, 5 burpees • 30 Imperial Walkers, 5 burpees • 29 Squats, 5 burpees • 28 V-Ups, 5 burpees • 27 Merkins, 5 burpees • 26 Leg Pulses, 5 burpees • 25 Kim Jong Uns (Toy Soldiers), 5 burpees • 24 Russian Twists, 5 burpees • 23 Grass Grabbers, 5 burpees • 22 Arm Circles, 5 burpees • 21 Lunges, 5 burpees • 20 Monkey Humpers, 5 burpees

    COP2 by the Fountain: • 31 Left Leg Stepups, 2 box jumps • 30 Right Leg Stepups, 2 box jumps • 29 Dips, 2 box jumps • 28 Alternating Stepups starting Right, 2 box jumps • 27 Alternating Stepups starting Left, 2 box jumps • 26 Incline Merkins, 2 box jumps • 25 Left Leg Powerups, 2 box jumps • 24 Right Leg Powerups, 2 box jumps • 23 Derkins, 2 box jumps • 22 Left Leg Step Ups, 2 box jumps • 21 Right Leg Step Ups, 2 box jumps • 20 Dips, 2 box jumps

    COP3 by the Flag: • 31 LBCs, 5 V-Ups • 30 Russian Twists, 5 V-Ups • 29 Dying Cockroaches, 5 V-Ups • 28 Penguins, 5 V-Ups • 27 Low Country Crabs, 5 V-Ups • 26 Flutter Kicks, 5 V-Ups • 25 Hello Dollys, 5 V-Ups • 24 Crunchy Frogs, 5 V-Ups • 23 Rosalitas, 5 V-Ups • 22 Wife Pleasers, 5 V-Ups • 21 LBTs, 5 V-Ups • 20 Close Observations (slow LBCs), 5 V-Ups

    COP4 on the Steps: • 31 Rocky Balboas, Bunny Hop up the Steps • 30 Rocky Balboas, Bunny Hop up the Steps • 29 Rocky Balboas, Bunny Hop up the Steps • 28 Rocky Balboas, Bunny Hop up the Steps

    Time’s up. Count-Off, Name-O-Rama and COT. It was great to have Speed Racer join us. JV

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Another lovely day out at the Mothership with 5 PAX in attendance: Bongo War Eagle, Rudy, Angie’s List, and Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side-Straddle Hop, then down to faces with Peter Parkers, Merkins, and Parker Peters.

    Indian Run to Marconi, then on to our sixes in the grass for LBCs, Dying Cockroaches, V-Ups, and Plank Jacks. A few 8-counts rounded out this station.

    Indian Run to the Tool Wall for calf raises (toes parallel, toes in, toes out). Moseyed over to the mini-foundry for stations with Burpees (15 as the timer), snake jump, pull-ups, dips, and hanging knee-ups.

    Indian run to the museum wall for some people’s chair overhead claps, then over to the fountain for right leg step ups, dips, left leg step ups, irkins, then some bobby hurleys. Two laps of indian run up and down the museum drive, then up and under the museum porch for box cutters, Freddy Mercurys, and flutter kicks.

    Out to museum field for monkey humpers, then back to the peristyle for 5 burpees, a bear crawl lap, and some more 8-counts.

    Back to flag for COT.

    Thanks to the badass MEN who showed up this morning and pushed through the rain and discomfort!

    Catfish

  • Christmas in the Westbank

    On a mild morning, 5 Westbank Pax embarked on celebrating the true meaning of an F3 Christmas.

    Warm-Up:

    • SSH
    • Hairy Rockettes
    • Windmills
    • Cherry Pickers

    We celebrated the 12 Days of F3 Christmas by stopping at each station around the park and ‘singing’ and celebrating that day of Christmas.

    12 Days of F3 Christmas

    12 Days of Christmas
    • 1 – Burpee
    • 2 – Bobby Hurlies
    • 3 – Plank Jacks
    • 4 – Jumping Lunges
    • 5 – Golden Merkins
    • 6 – Dyin’ Roaches
    • 7 – Flutter Kicks
    • 8 – Step Ups
    • 9 – Peter Parkers
    • 10 – Mtn Climbers
    • 11 – Jumping Jacks
    • 12 – Westbank Merkins

    After that celebration we needed to take a 30 count rest.

    We then moved to celebrating with a Charlie Brown Christmas Tree.

    Charlie Brown Christmas Tree
    • 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 15 – V-Ups, 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 1 – Burpee, 20 yd run/ back and forth

    After a 20 count rest, we had to warm our hearts around the Christmas Fire by doing a short Ring of Fire.

    Ring of Fire
    • Flutter Kicks
    • Reverse Crunch

    We completed the celebration with some cool down exercises, name-a-rama, announcements and prayers for a safe holidays.

    Great job, guys! Merry Christmas!

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Need to Warmup? Burpee!

    6 men posted in a cold windy gloom where a shovel flag marked the spot to start their day off right with the commitment to improve.  The thermometer said 38 degrees, but the wind made that seem much lower.  YHC has not posted that many times at Popeye’s, and the blocked off areas made it even more challenging when coming up with a planned beat down.  But the Pax posted for a reason, and YHC intended to deliver.    

    The clock hit 0530, time to give a disclaimer, then:

    Warmup

    • SSH IC x 31
    • Hillbillies IC x 20
    • Arm Circles IC 10 fwd, 10 bwd
    • Grass Grabbers IC x 10

    Mosey to the Shelter to find some benches.  There was some mumblechatter about the wall-less shelter really providing a wind breaker….YHC can take sarcasm all day…..

    • RL Step ups IC x 20
    • Dips IC x 20
    • LL Step ups IC x 20

    With the warmup over, mosey to the hill.  There’s only one way to fend off the cold on a day like this….

    COP 1 – Burp Back Mountain

    YHC has pulled this one out at Okwata, which was always a crowd pleaser.  Looking up this hill, it sure looked higher than the levee, which makes it that much more awesome! 

    Partner up!  Pax 1 starts Burpees at the base of the hill.  Pax 2 runs backwards up the hill (quadraphillia) to the top, then run back down x 3.  Flapjack until 100 cumulative Burpees are achieved.

    Once Burpees are complete, both Pax continue with Quadraphillia waiting for the six.

    Now the Pax is really getting warm.

    COP 2 – Burpees and Jump Squats on the Hill

    Keeping the partner theme, Pax 1 starts Burpees at the base of the hill.  Pax 2 Quadraphillia up the hill, completes 5 jump squats and runs back down.  Flapjack until 5 evolutions are complete.

    Finish it off with Catalina Wine Mixers IC x 10 (gotta fit it in)

    COP 3 – Suicides Circuit

    Mosey back toward the flag, stopping at the parking lot.  With 4 lamp posts to take advantage of, completed the following:

    Starting at lamp post 1:

    • Sprint to lamp post 2 and back – Merkins IC x 10
    • Sprint to lamp post 3 and back – Lunges IC x 10
    • Sprint to lamp post 4 and back – Low Slow Squats IC x 10

    COP 4 – Mary

    • Flutter kicks IC x 20 
    • LBC’s IC x 20
    • Freddie Mercury’s IC x 20
    • Tin Snips IC x 10
    • American Hammer IC x 10
    • Crunchy Frog IC x 10

    Dealers Choice….

    • War Eagle – Penguins IC x 20
    • Rev Sox – Wife Pleasers IC x 20

    Finish it off with 1 minute of planking.


    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!  YHC is pretty sure this was the coldest day so far this fall/winter….

    SYITG

  • The Range

    Conditions: Foggy, 52 degrees, 100% humidity, Friday the 13th.

    The Thang

    Wolfpack Mountain

    The Warm-up consisted of running to the top of Wolfpack Mountain and doing the following:  Peter Parkers x 20; 5 rounds of Happy Jacks; Merkins x 10.  Ran down the ramps to…

    Wolfpack Hill

    Circled up at the bottom for Werkins x 10; Squats x 20.  Then ran up the ramps backerds, forward on the flats to the top and immediately ran back down to… 

    Sugarloaf Mountain

    Circled up at the bottom for Lunges x 10 and maybe something else.  Then ran up the ramps backerds, forward on the flats to the top.  Circled up for Merkins x 12 and ran back down the ramps to…

    The flag

    It was about a mile back to the flag.  The first ones to get there did 8-count Body Builders x 20. 

    NMM

    • I was interested to see how many miles and how long it would take to conquer all three peaks without using the stairs.  It’s 4.1 miles and took us 45 minutes. 
    • I think it would be awesome if we could have 50 guys at Wolfpack every Friday.  If that happens, I think we will need two Qs. We could have one Q that promises to get in multiple mountains and at least 3 miles.  The other could promise to do fewer than 3 miles. 
    • Shuffles is ridiculous
    • Not sure when this happened, but King Kong and Angie’s List are two of F3 NOLA’s fastest pax.
    • The 8-count Body Builders were Catfish’s idea.  He has great ideas.

  • HEY, IT’S CALLED A CO-OP!

    Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out.  T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in.  A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth.  Off to the Peristyle… DJ Diver had the tunes for the beatdown.

    WARM UP

    Arm Circles (front/back)
    Grass Grabbers
    Hill Billies
    Peter Parkers
    Parker Peters
    Run to Marconi and back, plank for 6

    PART ONE 

    10 Pax (and one K9) – Break into 2 lines of 5 pax, plank position with hands at feet of pax in front of you, straight line all facing forward, at bottom of the Great Lawn.
    Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the front… etc
    At every second tree all pax recover to feet, ring of fire with your group, 20 squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the whole lawn! The length, not across..

    Make it to end. Took longer than YHC anticipated. Partner up. Move to side of lawn.
    DORA 123
     -Merkins 100
     – LBCs 200
     – Squats 300
    Partner runs across lawn. 2 burpees on the other side. Back to trade off.

    PART TWO

    Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:

    Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)

    Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.

    Run to Marconi and back

    20 Box Jumps

    20 Monkey Humpers

    Infinite Donkey Kicks…


    Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well.  Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.

    Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.

  • Tony Little’s haircut

    Gentlemen, it was a brisk morning on the Lakefront today; which got me thinking about how working out indoors might be nice; which then got me thinking about which exercises I would do if I were in the gym; which then got me thinking about the different gym equipment I could use; which then got me thinking about the elliptical machine; which then got me thinking about the ‘Gazelle Freestyle’ machine; which then got me thinking about Tony Little’s haircut. But I digress.

    T-claps to Jingle Vader for showing up in shorts & a sleeveless shirt this morning. Most of the other PAX came bundled up in winter gear. Once my watch hit 5:30am, I issued the disclaimer, and then we mosey’d to the concrete part of the levee. Once we got there, we hit a lap up & down the concrete levee, and then did the warmup.

    Warm Up:

    • Side straddle hops – 30 cadence count
    • High knees – 20 cadence count
    • Mountain Climbers – 25 cadence count
    • Windmills – 10 cadence count
    • Self Love – 10 cadence count

    The Thang:

    • Side Straddle Hops – 10 cadence count
    • 1 burpee
    • Repeat 7 times
    • Al Gore – 10 cadence count
    • 2 burpees
    • Repeat 5 times
    • Mountain climbers – 10 cadence count
    • 3 merkins
    • Repeat 6 times

    Hit a Lap up & down the concrete levee

    • Seal jacks – 10 cadence count
    • 5 burpees
    • Sean jacks – 10 cadence count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Bonnie Blairs – 10 count
    • 5 burpees
    • Bonnie Blairs – 10 count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Mary:
    • Flutter kicks – 30 cadence count
    • LBC’s – 25 cadence count
    • Penguins – 20 cadence count
    • Dying Cockroaches – 20 cadence count
    • Double-reverse reverse crunches – 30 cadence count (majestic exercise)

    Hit a lap up & down the concrete levee

    • Rocky Balboas – 25 cadence count
    • Floyd Mayweathers – 25 cadence count

    After that, we headed to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to Q, fellas. I always enjoy it.

  • J

    praise the Lord it wasn’t raining!!!

    Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes

    warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.

    we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence.
    the next round followed the same format except with squats. Round three was burpees.
    next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.

    There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!

    glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)