F3 New Orleans

Category: New Orleans

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 meter Run

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.

  • Mile-O-Merkins and Mile-O-Mary at Okwata

    We had a great morning at Okwata to get some miles for the AO in RRR VII, but we couldn’t forget our tradition of full-body workouts. So, disclaimer and then mosey to the Center of the Universe (COTU) for the warm up: 25 x SSH and Imperial Walkers, 15 x Abe Vigoda, 10 F/R Sun Gods, 15 x Peter Parker, 15 x Parker Peter, 15 x Concrete Grabbers and then off to Da Thang.

    From a secret starting point on the levee, YHC explained the Mile-O-Merkins. The course was a half-mile out and half-mile back with 12 stations. At each station, the PAX did a set of merkins with descending reps starting at 12. This went so well that the PAX then did a Mile-O-Mary with LBCs at each station. By the end of the workout, with moseying plus the
    Mile-O-Merkins and Mile-O-Mary, the PAX covered 3 miles.

    Lord, teach me to be generous!

    Surge

  • It Was a Ducky Kind of Morning

    After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:

    SSH -25

    Self Love – 10

    Arm Circles Forward – 10

    Arm Circles Backwards (Seeman style cadence) – 10

    Imperial Walkers – 20

    The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations.  The pull up station had the count.

    Pull Ups – 12

    Burpees

    Plank Jacks

    Hillbillies

    Mercans

    The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:

    LEft leg step ups- 20

    Derkins – 12

    Right leg step ups – 20

    Irkins – 12

    Dips – 20

    The PAX moseyed on there own to the bridge for a short lived MARY

    Ammerican Hamers – 20

    Penguins – 20

    Wife Pleasers – 20

    We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers,  into the fold.  For those counting RRR miles we finished at 2.68 miles.

  • The Jerk- Boo Boo’s VQ

    The Jerk- Boo Boo’s VQ


    “I’m somebody now!” –
    Steve Martin, The Jerk

    February 7 will be my two month anniversary in F3 and what better way to celebrate than with a VQ. Although F3 NOLA has readily accepted me and keeps me motivated, YHC felt that leading a workout was the last piece of the puzzle to fully become a member of F3 NOLA. After all, the essence of F3 is peer lead workouts, and there’s no better way to repay the free workouts and fellowship than to lead a workout! A PAX of five met in the true gloom of fog for a beat down at the new Popeyes AO. A quick disclaimer and off we went.

    • Warm-up: Mosey to a grassy area near the lake and circled up for the following IC exercises
    • 20 SSH
    • 20 Arm Circles (10 forward and 10 backwards, with one nameless PAX counting down instead of up; however, as an untested Q, YHC was determined to keep the count and persevered, LOL! Nice try @revsox!
    • 21 IW
    • 20 Plank Jacks
    • The Thang: We moseyed from the warm-up area to a public sitting area. The PAX split into two groups on either side of the waterway. PAX 1 started at the first bench with five step-ups, increasing one step-up each bench thereafter (10 total benches). PAX 2 started at the first bench with five dips, increasing one each bench thereafter (10 benches total). The PAX assumed the high plank position to wait for the six. PAXs 1&2 switched sides and excercises.
    • After meeting back at the starting point, high plank to wait for the six, the PAX moseyed to the steps of the snack bar and circled up, approximately 50 yards away, for Dora (100 American Hammers-200 Squats-300 LBCs), while the other PAX ran to the steps to complete a Merkins ladder up the steps, six at the bottom one at the top.
    • With less than 15 minutes left, a highly motivated PAX ran approximately 250 meters to the workout equipment area for a quick round of step-ups, pull-ups, dips, and hanging knee-ups, with five knee-ups as the timer.
    • After one round the PAX made a brisk run back to the flag for some Mary, 21 penguins and 15 flutter kicks.

    Count-off, Name-o-rama, announcements, intentions, and a prayer

    Thanks to the PAX for following my lead and staying motivated to get our money’s worth. Also thanks for the encouragement and support of those who weren’t able to make it to my VQ. Thanks to F3 NOLA for health, happiness, fellowship, and faith. It is truly an honor to lead, especially this fine group of men!

  • Sometimes You Gotta Call an Audible

    I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.

    • Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
    • 25x Side Straddle Hops
    • 20x imperial squat walkers
    • 20x grass grabbers
    • 21x arm circles (11 forward, 10 backward)  
    • The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
    • Group 1: ran 200 meters out & then 200 meters back to the rock pile
    • Group 2: while Group 1 was running, Group 2 was doing the following circuit:
    • 5 standing bench press with the rock
    • 10 curls with the rock
    • 15 shoulder press with the rock
    • 20 squats with the rock
    • _
    • When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
    • Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
    • Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
    • After that, we circled up on the grass & did the following exercises in cadence:
    • 15x bench press with the rock
    • 20x bent over rows with the rock
    • 15x American Hammer (with or without the rock)
    • 20x Rocky Balboa’s using the rock
    • 10x burpees (no rock)

    After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).

    COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!

  • Winter is Not Coming

    Welcome to a balmy February morning and the second installment of the Tsunami AO.

    Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.

    Then off the the corner of St Charles and Calhoun.

    3 x 20 cross fit merkins oyo

    3 x 20 air squat with 2 air press at the top oyo

    3 x 20 v-ups oyo

    5 burpees with ascending merkins

    20 count and we are off the to the benches by WPM.

    25 dip oyo

    25 derkins oyo

    25 incline merkins oyo

    5 burpees with ascending merkins

    10 count and off to the middle mountain

    Lung walk up incline to second floor then 50 lbc oyo

    Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo

    Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo

    Mosey back to the bottom.

    Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.

    Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.

    Thanks to everyone who showed up and for letting me lead.

    86

  • 610 Stomp #180 – Stretch You Big Dummy!

    Some of us are born flexible and some of us are born…well, not. Either way, good running requires good stretching before and after the actual running. I’d first like to thank the good people at Runner’s World as well as the folks at Google for helping me create this Q.

    W/U – Complete each exercise from tree to tree

    • Quad + Piriformis Walk
    • Hip Opener
    • Arm Circles
    • Frankenstein Walk
    • Karaoke Run right over left
    • Karaoke Run left over right
    • Hold a Downward Dog for the 6

    Routine was a modification of Runner’s World “The 5-Minute Warm-UP Routine You Should Be Doing Before Every Run”

    The Thang

    • Run the Traditional Route and be back for 6:10.  YHC got in 3.6 miles with some great mumble chatter & F2 from War Eagle. Thanks for the push!

    C/D

    • Hip-Flexor Stretch
    • Hamstring Stretch
    • Piriformis Stretch
    • Lower Back Stretch #1

    https://www.runnersworld.com/training/g20862016/cool-down-routine/

    Announcements

    • F1/F2 event this Thursday at Wrong Iron.  DownPAINment will begin at 18:30  sharp. 
    • This Thursday & Every Thursday is the Lakeview Running Club.  Meets up for 18:30 for a 5K or more run followed by complementary Jambalaya Girl & Cash bar.    

    Intentions

    • A family friend & fellow Holy Cross grad, Jacob Stetchmann, fell 34 floors to his death in Honolulu.   Please keep his soul and his family in your prayers through this difficult time. 

    Thank you for the opportunity to lead – Da Parish

  • I’m sorry @Reluctant Yankee, I suck at this.

    Once again, I am posting a couple of weeks late.

    Started off with a circle in the clubhouse parking lot.

    • SSH X 20
    • Forward Arm Circles X 20
    • Mountain Climbers X 20
    • A little plank yoga stretching

    We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.

    Split into 4 groups and rotated through the following:

    • Pull-ups X 20 as the count
    • Carolina Dry Docks
    • Jump Lunges
    • Squats

    Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:

    • Freddy Mercury X 20
    • Penguins X 20
    • LBC X 20
    • American Hammer X 20

    One more set of jog sprint intervals to the fountain. Stopped there for some benches.

    • Dips X 15
    • Box jumps on the bench X 15
    • Dips X 15
    • Diamond Derkins X 15
    • Dips X 15

    Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.

    Moseyed to the flag for name-o-rama and SBOM.

  • The Muscleship Launch

    “Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin

    The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage.  This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown.  Several guys got in some RRR miles before blast off…T-claps!  As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot.  After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.

    Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20.  In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance.  Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.      

    Warmup Part 2:   Short mosey to the banks of The Big Lake for some Planking and Merkins.  We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.   

    Foundry:  Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B:  Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass.  Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.

    Lake-North Side:  Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke. 

    Lake-South Side:  After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track.  We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem. 

    Lelong Drive for Cinco de Cardio:  Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership.  We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale. 

    One minute left so back to the flag to call it a morning.  COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name.  Also, YHC thanked the PAX for posting and making The Muscleship launch a success.  YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat.  The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that.  YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery.  Thanks to the PAX for pushing hard and helping to make it a good one! 

    Tool       

  • The Running Ship

    Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.

    First run to the lawn in front of NOMA for the warm-up:

    • SSH x25
    • Peter Parker x25
    • Parker Peter x25
    • Shoulder Touches x25
    • Mountain Climber x25

    Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.

    At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.

    Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.

    • Merkins, Penguins, Squats (YHC struggled mightily with cadence counting). 1 lap.
    • Stagger Merkins, Dying Cockroaches, Low Slow Squats. 1 lap.
    • Stagger Merkins, LBT, Monkey Humpers. 1 lap.
    • Floyd Mayweather, Flutter Kicks, Jump Squats. 1 lap.

    Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.

    Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.

    Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.

    All told, 4.1 miles earned towards RRR this am.

    Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.