F3 New Orleans

Category: New Orleans

  • Maupin Hero WOD at The Uptowner

    Such a late backblast…I’ll try to remember what happened.

    Hawqcycle was on the Q schedule, but, was out of town for the BRR and suggested I take it. So I did.

    Warm-up, IC:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 10
    • Peter Parkers x 10

    Mosey to the track, where we began the Maupin Hero WOD, which consists of 4 rounds of the following:

    • Run 800 meters
    • 49 merkins
    • 49 Big Boy sit-ups
    • 49 air squats

    We had 4 “official” finishers before the time ran out. Thanks for letting me VQ again! Still not sure if it counts. One of these days I will create an actual workout!

     

     

  • Monday Morning quarterbacking at the Marsh

    With pains still lingering from the VQ offered up by Zoolander on Saturday at the Mothership. YHC arrived to the Marsh not knowing the extent in which one could perform to bring his 4 fellow F3 brethren the desired beatdown they so deserve. Thanks to high humidity and multiple resources, the doubt quickly eroded as we circled up at center court to begin our journey at the Marsh.

    Warmup

    15IC GM

    15IC Windmills

    15IC Arm circles forward/reverse

    15IC Butt kicks

    15IC High knees

    15 IC SSH

    Started our Mosey toward lakeshore drive with discussions and chatter about the 2 winners over the weekend..

    Go Tigers!!

    Who Dat!!

    Discussions surfaced about how both teams overcame deficits to prevail and how the road will only get tougher along the way.. With that in mind the YHC couldn’t help but reflect on how F3 has pushed him to become better physically and how the dedication of others to post regularly inspires and motivates to go above and beyond..

    After all with F3 it’s a win every time..

    Arrived at RIPS for a series of 2/4/6/8.. One PAX goes up and over stopping at the top for jump squats, while the rest of the PAX completes Merkins. Leg Lunges, followed by reverse shoulder presses, at which point a wise disclaimer stated by Coconuts to NOT crack our Coconut!! Wrapped up with a Chewy favorite, alternating crossbody balance Toe touches.. Crossed the street for some wall action. Freak nasties 12IC (Steve Staple) 12IC Derkins R/R 8IC.. Moseyed up toward the Trailhead  for a stop at “The Tax Barn” thanks Pelican. Series of Jane Fonda’s to 12IC followed by pulses 12IC and Toe to knee 12IC closing with pulses 12IC.. Much chatter upon completion how there was a noticeable difference of strength in each leg.. Began to Mosey back and thankfully the ever speedy Garfield showed mercy to the PAX slowing his pace… Arrived back with a few to spare and a Marsh beatdown would not be complete without some action on the monkey bars..  Descending 5/4/3/2/1 pull-ups, with between Parker Peter, Forehead, Peter Parker leg ups, (not sure of the name) compliments to Zoolander for that one.. At this point the YHC noticed Waterpik and his over zealous counts of pull-ups.. Nice job Pik!!

    Circled up for count, announce and COT!!

    Q prayed us out!

    Appreciate the commitment and dedication of the Post gentleman with the opportunity to lead!!

    Till the next time

    👊🏻💪🏻✌🏻

  • A Barrell Full of Monkeys

    My achilles has been bothering me and I knew running was going to be in limited supply at the Uptowner so I was looking forward to being the Q.  Arriving at the AO, I was shocked at how much rainwater had fallen and how saturated the ground was.  I quickly decided to save my new shoes and directed the PAX to get a rock and head over to the tennis courts.  Arrrgghh!!! My shoes still got wet walking to the tennis courts.

    WARMUP

    We warmed up with 31 SSH, 20 Imperial Squat Walkers, 20 Mountain Climbers, 10 Abe Vigodas and 10 Arm Circles (forward and reverse).  Now the fun begins!

     

    THE THANG

    We would proceed to do 11’s on the tennis court.  On one side we would do 10 straight leg deadlifts on each leg with the rock then proceed to monkey across and do one (1) eight count bodybuilder.  After the 8 count bodybuilder, we would monkey back and perform 9 straight leg deadlifts and so on.  This took about 30 minutes.

    MARY

    With only a few minutes left, we did flutter kicks and leg lifts while holding the rock.

     

    COUNTOFF, NAMERAMA AND COT – Prayers for friends and families affected by death, diseases and life-threatening diagnoses.  Help us to bring comfort, hope, and leadership for those near and dear to us.

  • 1/2 Jacobs Ladder at the 6-10 Stomp

    Wow! How you forget what happens when you don’t record it.  I know I was the Q and I know we did the Wisner bridge but I can’t recall much more except it was HOT at 5:30 am.  It was a simple run to the Wisner bridge and I planned on doing a Jacobs ladder but because of the distance and burpees at the bottom of the hill, we only got to 4-5 rounds instead of 7.   Running is not my specialty but it does make me stronger.  We got back just to close out with the countoff, namerama and COT.  Thanks for letting me lead!

  • One Trick Pony

    On the way back from the BRR the F3 braintrust of Yankee and Hawg were discussing the week ahead for F3 NOLA,  ‘Tinkles do you know you’re Q at Mothership this week?’  Later during the week on mumble-chatter, ‘Tinkles has the Q on Saturday, think he knows.’  ‘Yeah he knows.’  ‘He’s known for inidian running all 3 garages at WPM.’  ‘I’ll host a low impact workout for those not wanting to run.’

    So it sounds like I’ve been type-cast?!   With such a reputation of perhaps being unaware of my commitments and making the Pax run, the challenge to show up and to run had been laid down!  It actually made planning the beatdown pretty easy.

    Disclaimer and mosey to peristyle for a group warm up:

    • SSH IC X 30
    • IW IC X 30
    • Mountian Climbers IC X 30

    Mutual agreement with low impact group to go our separate ways.

    Indian Run from the peristyle back around to City Park Ave.  Up City Park Ave to Carrollton to main entrance of the park.

    Quick breather then BLIMPS (plus BLI) at the light posts up the neutral ground on the way to NOMA.

    At the fountain:

    • Dips IC X 20
    • ‘Bongos’ IC X 20
    • Incline Merkins X 20
    • RLSU IC X 20
    • Decline Merkins IC X 15
    • LLSU IC X 20

    Water break and then form up on the jogging path by the lagoon.  Indian Run around the lagoon.  Break at the boat dock for ring of fire Merkins.

    Keeping the theme going and Indian Run back around to the great lawn.  Found our buds doing some ‘Sally Up’ and quickly got out of there.

    Suicides on the great lawn for a little change of pace.

    Slow Mosey back to peristyle for some Mary:

    • Dying cockroach IC X 20
    • Real Freddy Mercury X 20
    • Penguins X 20
    • Super Man X 20
    • Russian Twists X 20

    Mosey back to the flag just as time expired.

    Count off to 25, namorama and welcome to two FNGs:  t.i. (as in Texas Instrument, 2.0 of Abacus, yes still in business) and Tumbleweed who is originally from Amarillo.  Intentions were offered for Abacus’s family after the recent passing of his uncle and for another pax relative recently diagnosed with breast cancer. Thanks to God for the desire to challenge ourselves to be the best we can be!  Thanks for the chance to lead!

     

  • Westbank Circuit Course

    Westbank Circuit Course

    As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG.  This was my first Q, so I was nervous.  I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout.  If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep.  I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.

    So, I decided on a circuit course around Mel Ott Park.  And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience.  Great!  What I feared would happen was about to happen.  I planned a circuit course that required running.  Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated.  Here goes:

    WarmUp 

    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7
    Hillbillies – 7
    Sun gods – 10 each direction
    Side Straddle Hop – 10
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10

    Workout

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Step Ups/Box Jumps – each leg
    Station 2: Tricep Dips
    Station 3: Burpee
    Station 4: Flutter Kicks – cadence count
    Station 5: Bobby Hurley

    Each PAX did between 6 – 8 laps.

    MoM

    Cadence Count
    20 – Flutterkicks
    15 – Hello Dollies
    10 – Leg Lifts
    1 min plank

    Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.

    At the end, we all had a good time.  Everyone was in good spirits.  The workout was challenging, but wasn’t a total disaster as I feared.  I learned a lot and am ready to participate and grow the F3 Westbank krewe.

     

  • 110 Floors 9/11 Remembrance Stair Climb

    Well – I wanted to sign us up for a Stair Climb to commemorate 9/11 so a few months ago I contacted a group that does one at the Hyatt.  They told me only first responders can do it – so I decided we would do our own stair climb at our Friday spot at WPM.

    The 11o Floors were the number of floors that First Responders and Firefighters climbed to get to people at the top of WTC in NYC on 9/11/2001.  I can’t imagine doing that in full gear with the stress of the scenario playing out – not to mention the heat and the weight of the gear.  Tclaps to Landing Strip, Peppa and Hawg for bringing their RUCK gear.  I think one more PAX brought their gear.

    We did a quick MOSEY to the base of WPM and immediately got to work trying to get our 16 trips up.

    It was much harder than I thought it would be.  I actually only got to 14 complete reps.

    All of the PAX in the first stairwell completed the activity.

    Tclaps to BAM from Winston Salem who actually did a stair climb on 9/11.  So he did it twice!

    We had our guy Carlton post again but then vanish mid workout – I suggest Copperfield for his F3 name–

    For he is a master of illusion.  (or perhaps GOB pronounced JOB)

    Thanks again for letting me attempt this reflection.  Someone gave me an idea for doing that at Champion Square next year and I think that might be a better location.

    See you in the gloom!

    RY

  • Return of the Dome Patrol

    As Saints fans we were hoping the Dome Patrol would have returned this past Sunday, but that didn’t happen.  It finally showed up today.  Three LARC members and a guest from Winston-Salem did what they could to define what the Dome Patrol will become post BRR.

    Warm-up

    Run the Ramp in front of Gate A to give any late arrivers time to roll in hot.  ¿Dónde está El Guapo?

    The Thang

    Run.  That’s pretty much it.  We ran down Tulane, cut across Harrah’s to the Aquarium.  Then we ran down river to Jackson Square.  This is where we lost Cav and Bam.  I really was trying to pay attention, but Swamp Cock can enthrall you with conversation.  We circled back to go get them, but didn’t see them.  We asked several people in the park if they saw any runners.  They all apparently pointed us in the wrong direction.  We retraced our steps….well not really, we went back a fairly similar way to the VSF, but didn’t find them.  After returning we ran up and over the Gate A ramp forward and backward several times until the clock neared 0615.  Then we headed back to the VSF, relieved to find Cav and Bam waiting for us.

    NMM

    • If you are looking to fit in another running workout, come try out the Dome Patrol.  It’s not just parking garages.  This AO has a lot of potential..running in Woldenberg Park, running through the quarter, running around not Lee Circle, etc.  Runs will be structured for all paces.
    • Losing Bam and Cav lead to some impromptu Fartlekking for Swamp and me.  In our rush to find them we definitely had a negative split.
    • Be careful on Canal St.  When they clean the sidewalk in front of their businesses, the wet surface creates a Looney Tunes boobie trap for runners in flip-flops.
    • Prayers for Bam and the residents of North and South Carolina as they prepare for Hurricane Florence.
    • Check GroupMe for more info regarding Dome Patrol in the coming weeks.

  • Round #2 – A Step Up

    Likely that it was actually a step down, or a step back, but nonetheless three men met in the early morning gloom of Kenner-brah and this is what went down.

    Warm-up

    YHC gave the disclaimer and we proceeded on a warm-up lap, passing by the police station, up the levee ramp, and back down the steps to the SF.

    SSH x 30; Hillbillies x 20; Windmills x 15; Peter Parker x 20; Copperhead Squats x 20.

    A lap up the stairs and down the other side and we were ready for…

    The Thang

    Given the venue, I decided to modify the Jack Web, by adding some punches.  I renamed it the Jack Johnson in honor of the man who became the first African-American Heavyweight Champion of the World in 1908.  We definitely have race issues in this country now, but it’s got to be better than when Jack was fighting.  Here’s what they say the NY Times wrote about him before the fight:  “If the black man wins, thousands and thousands of his ignorant brothers will misinterpret his victory as justifying claims to much more than mere physical equality with their white neighbors.”  Wow New York Times.  It appears that he ended up being arrested on some suspiciously racist laws and was just recently pardoned posthumously by President Trump.

    Just as we started the Jack Johnson a plane flew overhead….Time for a Sudden Flight Change.  Sometimes life doesn’t go as planned.  Things happen and you have to suck it up and roll with it.  During this workout we had to do 5 burpees every time a plane flew overhead.  Since the AO is located directly south of the airport, you can imagine how many times this occurred.  Well, whatever you are thinking you are probably wrong.  This one time is the only time we did sudden flight change burpees.  Either the flight patterns were kind to us today, or I wasn’t paying close enough attention.

    The Jack Johnson:  1 Merkin, 1 left-right combo, 1 victory shoulder press; repeat with two reps of each escalating until maxing out with a set of 10 reps of each.

    Proceed to the ledge:

    Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7

    *Keeping with the theme of the AO, in addition to starring in Step Up Channing Tatum starred in a movie called Fighting.  39% on Rotten Tomatoes.

    Tabata – 20 seconds all out followed by 10 seconds of rest.  We did burpees, merkins, squats, and big boi sit-ups, then repeated for a total of 8 sets.  #CrowdPleaser

    Cool down lap up the stairs and back down the other side.

    Back to the ledge:

    Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7

    To the top of the levee for another #CrowdPleaser – Quadraphilia….4 minutes of running down the south side of the levee and back up always facing the river.

    Back to the flag for 1 minute of Mary – Dying cockroach x 30.

    NMM

    • I worked out in shoes for the first time in months.  This AO is tough on flops.
    • I really thought Rev Sox and Gremlin would hate Quadraphilia.  I was disappointed that they didn’t complain about it more.  In fact, it didn’t really seem to bother them at all.
    • Hopefully the City of Kenner can use all of the money they are going to save by not buying Nikes to mow our AO more often.  This is definitely our most poorly maintained AO.

     

  • Courage for a Murph

    Three brave souls displayed intestinal fortitude by showing up to take on another Murph.
    Dictionary.com’s definition of Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
    My definition: when faced with difficulty, danger, pain, etc… is overcoming that fear, which is Courage.
    Disclaimer, let’s mosey… for a Murph; 1 mile run to the Foundry, 5 pullups, 10 merkins, 15 squats x 20 sets. Some completed this and some are working on it and getting stronger. 1 mile back to the flag.
    Countoff, namerama, announcements, shoutouts, and a prayer. SYITG