F3 New Orleans

Category: New Orleans

  • We’re up all night to get War Eagle a little culture

    [5:25 AM, City Park, on a wet gray morning]

    War Eagle: What is that thingamabob in your hand, Kuch?

    Kuch: That’s a bluetooth speaker. It plays music.

    War Eagle: Where I’m from, dancing is outlawed and the only music allowed is people singing Sweet Home Alabama.

    Thus, it became clear to YHC that some music would be important to War Eagle’s continuing New Orleans education. So after a quick disclaimer, off we set to find a dry spot to warm up and moseyed up Roosevelt Mall to an intersection. Only the day before, I’d been humiliated around this very spot as I attempted to sprint to the finish ahead of Cowbell and Hawg at the Stomp, only to have them “jog” right by me. Cowbell was a little late today and did not reach the mosey spot until after we had already warmed up, so I will call it even.

    Warm-up – all x20 or so

    • Arm Circles
    • Hill Billies
    • Windwills
    • Parker Peter
    • Some hip stretches
    • Mosey back down Roosevelt Mall to the far side of the track for the workout

    First Tune of the Day – Tubthumping by Chumbawamba

    • “I get knocked down, but I get up again” = burpee
    • Everything else = SSH

    We started getting a little sloppy on the SSH, so we did some in cadence. When we finished, one lap around the outside of the track to maximize those RRR miles.

    Second Tune of the Day – Get Lucky by Daft Punk

    • “We’re up all night to get Lucky” = airsquat
    • Everything else = Al Gore

    Again we got a little sloppy, and there was a bit of mumblechatter about whether YHC had thought this one through all the way. Instead of acknowledging that this might actually have been a pretty terrible idea, penalty burpees were handed out. When War Eagle critiqued YHC’s form on the penalty burpees, more penalty burpees were issued. Mumblechatter died down a bit after that. Another lap around the track, and T-claps to Cowbell, Smooth, War Eagle, & YaMom & Dem who took it upon themselves to sweep the six each time. I have been the six, and I know what it feels like to have people push you. Knowing you are not out there by yourself while everyone else moves on is a big deal, so kudos guys.

    Third Tune of the Day – Flower (the Sally song) by Moby

    Only one thing to do here, and that’s up and down merkins holding it at the top and bottom. Another lap around the outside with some more sweeping from the fast crew.

    Fourth Tune of the Day – Proud Mary

    What else would you do to Proud Mary other than some Mary? So we got down on the wet ground and alternated 10 lbc’s and 10 flutter kicks IC, one after the next, till the song ended.

    Out of tunes to play, we Indian ran back down the track to the exit, where we moseyed to the flag for a minute or two of planking. Next time, we will get to Thunderstruck…

    As always, thanks for letting me lead. It’s a privilege. F3 has stripped me of my excuses, and forced me to accept being uncomfortable. When we started RRR 4 weeks ago, I didn’t think I could run more than 2 days in a row, I thought I needed more sleep, thought my knee needed more rest and my shin splints and my back would keep me from ever running any real distance again and so on. As we close in on the end of this challenge, I know that I have vastly exceeded what I thought I was capable of just a month ago. For that, I can only thank all of you who set a constant example of hard work, dedication and consistency. SYITG – Kuch

  • King Kong Escaped Audubon and Found His Way to Rock City

    Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.

    Warm-ups

    Circled up in the middle of the football field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)

    Seal Jacks x 20

    The Thang

    Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.

    Moseyed toward the field goal and performed 10 slow merkins IC.

    Moseyed back to the middle to the rocks and performed 10 manmakers OYO.

    Moseyed toward the other field goal and performed 20 plankjacks IC.

    Ran back to the middle and performed 15 low slow squats with the rock IC.

    Ran back toward the field goal and did 10 Cat Wine Mixer IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other field goal and did 20 Peter Parker IC.

    Jogged back to the middle and did 15 rows IC

    Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).

    Moseyed back to the middle and muscled up another 10 manmakers OYO.

    Moseyed toward the other field goal and did 20 Parker Peter IC.

    Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)

    Ran to the field goal and did 15 lunges IC.

    Ran back toward the middle and muscled up another 15 thrusters OYO.

    Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.

    To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.

    Round of Mary

    Everyone stayed in the middle of the football field and did the following exercises in cadence:

    LBCs x 20

    Flutterkicks x 15

    Hello Dolly x 15

    Dying Cockroach x 20

    Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.

    King Kong

  • Just Being HIMs

    It’s a start of a new year.  So just get at it.  A PAX of eight on this blustery morning, waves crashing onto the promenade.  After a brief disclaimer and a mosey around the fountain and across the street, The Thang:

    Warm Up:

    • SSHs 25xIC
    • Low Slow Squats 25xIC
    • Merkins 25xIC

    First COP: Route 66 along the planters with box jumps: one at the first planter, mosey back; two at the second, mosey back; etc. up to 11 box jumps at the 11th planter.

    Second COP: Mosey down aways for

    • Dips 20xIC
    • Half V-Ups 20xIC
    • Dips 20xIC
    • Dying Cockroachs 20xIC

    Third COP: Mosey to the bottom of the levee.  Then lunge walk to the top, 50 LBCs, duck walk back down, Bernie Sanders back up, 50 more LBCs; then mosey back to the flag.

    Circle of Mary:

    • Russian Twists 20xIC
    • Big Boy Sit-Ups 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Dr. W’s 10xIC

    Close it out with 12 burpees.  Then count off, name-o-rama, and COT.  Thanks.  Push me harder for this year; I could use it.  –JV

  • Old Guys Rule… at least when no young bucks are around

    Thanks to Woodstock, Green Screen and YHC, age won before beauty or youth. So with apologies to Brown Eye as our youngster for the day, here’s The Thang.

    Warm up
    SSHs 35xIC (changing cadence was tricky for some, but YHC persisted)
    Low Very Slow Squats 20xIC
    Hill Billies 20xIC
    Slate Grabbers 20xIC
    Plank Jacks 20xIC
    Parker Peters 20xIC
    Peter Parkers 20xIC
    Merkins 20xIC

    Short mosey to the side of the Museum, where the PAX split up with half doing a Tooth Fairy up the 14 steps (one merkin on the first step, two on the second, etc., to 14 merkins on the 14th step) while the other half sat in People’s Chair watching the day go by. [YHC is convinced that the other half of the PAX was purposefully, and vindictively, slow on their round of Tooth Fairy.]

    Short mosey to the other side of the Museum, where the PAX again split up with half doing a reverse bear crawl up the 14 steps with the other half did LBCs.

    Short mosey to the great lawn for some tree trimming. One burpee at the first tree, all the way to 11 burpees at the 11th tree. In between it was bear crawls, then duck walks, then reverse crab, then forward crab, then Donkey Kongs; and then repeat because the PAX traversed across 10 trees.

    Short mosey to the fountain:
    Leg Leg Power-Ups 20xIC
    Dips 20xIC
    Right Leg Power-Ups 20xIC
    Derkins 20xIC
    Saunter to the curb for 50 Rocky Balboas, then bunny hop up the Museum Steps and 5 SSHs at the top; rinse and repeat twice more times.

    Short mosey back to the grass for Circle of Mary:
    Flutter Kicks 20xIC
    Dying Cockroach 20xIC
    Russian Twist 20xIC
    Hello Dolly 20xIC
    Penguins 20xIC
    And finish off with 30 seconds of Mission Impossible.

    Thanks for letting this old guy Q. Jingle Vader

  • The Power of Negativity or the Commitment to Accelerate

    In the last US Olympic Marathon Trials (2016) there were 108 finishers.  Only 3 men ran negative splits.  All three finished on the podium.

    The Thing:  Run along Bayou St. John for 20 minutes, turn around and return in less than 20 minutes.  AKA a Negative Split. Then plank and wait.

    IC Flutter Kicks 25 and Tin Snips 10

    Count, Names, Announcements, Intentions, Prayer

    There is debate whether running negative splits leads to faster race times.  I think we can all find joy in having the strength to increase our pace of movement and to ACCELERATE.   We must choose to accelerate every day.  Thanks Triple Shift for helping me make the connection.

    DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP

  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • Bones VQ

    20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ

    Warmup:

    Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.

    Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.

    Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.

    The Thang:

    Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.

    Run to levee: 7s with Burpees and Jump Squats

    End at the Flag with Protractor, 20 Freddie Mercuries.

    How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • The Dawn of the Single Reverse Indian Run

    With Run Ranger Run in full swing, I thought it would be good to get a few miles in during the beatdown on Thursday morning at Okwata. So without further ado, at 5:30am I issued the disclaimer & we mosey’d to the intersection of Canal Blvd / Lakeshore Drive for the Warmup

    Warmup

    • 20 side straddle hops
    • 15 concrete grabbers
    • 20 plankjacks
    • 15 imperial walkers

    The Thang

    After the warmup, we did a count-off in which each of the 12 PAX was assigned a number; 1-12. The number was relevant because we did a variation of an Indian run called the ‘Single Reverse Indian Run’ (which is a completely made up name) which entailed the PAX running in a circle up & down the paved part of the levee at the intersection of Canal Blvd / Lakeshore Drive. While the group of PAX was doing a traditional Indian Run, each individual member of the PAX would then peel off to take a turn sprosey’ing (running at a speed that falls in between a sprint & a mosey) the same route until they re-connected with the PAX. So PAX 1 would peel off first, and when he got back to the group, PAX 2 would go; and so on until all 12 PAX had a turn. Seeing as how I hadn’t done this before, there were a few hiccups along the way. When it was time for PAX 1 (High Rise) to peel off to do his individual run, he just ran down the levee & then back up to the group; he didn’t run the whole route before returning to the group. So when PAX 2 (Cowbell) began to run, I explained he had to run the whole route before returning to the group. What we soon discovered, though, was that this was a pretty tall order & that we would probably be there all day if we continued in this fashion. So, to his credit, Rudy, suggested that we keep the exercise the same, but have the individual members of the PAX do the individual runs in reverse, so that they would run into the group of PAX doing the traditional Indian Run instead of having to essentially catch up to the group of PAX doing the traditional Indian Run. Rudy then ran to get Cowbell to communicate the change, and after this tweak, most PAX were able to complete their individual lap using the reverse technique. To Smooth’s credit, he did not go in reverse; he completed his individual lap running the same direction as the group (using what some may refer to as the elusive reverse reverse technique).

    After one of the most complicated Indian Runs ever attempted in 21st century America was completed, we mosey’d down the lakefront to where the potted plants (or what many in the lower 48 refer to as planters) are located near the water. What I learned from my last Q at Okwata is that there are indeed only 10 planters on this part of the lakefront. With this knowledge fresh in mind, our next exercise was to run from the 1st planter to the 10th planter. Once at the 10th planter, the PAX would do 5 derkins, and then we’d run back to the first planter and do 5 irkins. We did this 5 times so that we did a total of 50 combined derkins & irkins.

    Once completed, I took a quick glance at my watch and noticed we had about 10 minutes left, which was plenty enough time for us to mosey back to the paved intersection of Canal Blvd / Lakeshore Drive so that we could do 2 laps of Bernie Sanders up the levee. For this exercise, the PAX would do a Bernie Sanders up the levee (run backwards), and then do a forward run down the levee. Once at the other side, the PAX would then do a Bernie Sanders back up the levee and then a forward run back down the levee. We did this twice, and truth be told, most of the PAX seemed like they were #FeelingTheBurn in a physical sense by the time we were done. Some of the PAX may have also been #FeelingTheBern in a political sense as well, but it wasn’t relevant to the exercise & I am not a mind reader, so who knows.

    After this exercise, time was up. So we mosey’d back to the flag & did the count-off, name-o-rama, announcements & prayer. Turns out we had cranked out a little over 4 miles during the beatdown, which was nice for all the guys tracking for Run Ranger Run. High Rise had also brought out an FNG with him to the Beatdown. It turned out the FNG had wrestled back in high school with Kuch, so he was aptly named “Half Nelson.” Thanks for letting me lead, fellas. I appreciate it & I enjoy it.