F3 New Orleans

Category: New Orleans

  • Where’s Our Hawaiian Shirts?

    Nip and El Guapo showed up early to Dome Patrol anticipating their new Hawaiian shirts flown straight from Camden Yards.  We don’t know how many Swampcock was able to secure from his Baltimore Birthday Bash last weekend, but we are hoping it is enough for our LARC debut at the Blue Ridge Relay.  YHC showed up late as usual.  I found Nip and El Guapo in boring old running clothes descending the Champion Square Garage.  No Swampcock or Oriole clad Hawaiian shirts in sight.  Oh well.

    We ran what has become the standard DP route:  4.5 miles, 6 Garages.  We held a Triangle of Trust and called it a morning.

    -Hawg

  • Back Pain? Okwata!

    History tells us that Native Americans referred to what we now call Lake Pontchartrain as Okwata, which means “wide water”. Since history is known to be subjective, YHC is calling upon the dialect from a local tribe of leaders that refers to Okwata as a “cure all”. Not feeling well? Okwata! If YHC were to ask one of our medicine men if this were true, there is no doubt the answer would be yes! Speaking of medicine men, we need a Doogie Howser! But I digress…….
    We even have clinical trials, as can be seen in case study #1. One of the Pax complained of back pain, YHC recommended Okwata. Guess what? No more back pain! Take your weekly dose of Okwata, and all will be well. There is one alternative to this miracle natural remedy, but only one. The little known weekly treatment identified as “The Dome Patrol” has great healing qualities, or so it has been reported. Thursdays have so much to offer……
    With two shovel flags and 6 Pax anxious to get started, YHC gave the disclaimer, then threw everyone for a loop by going on a mosey away from the fountain! All except Recall, as this was his first post to Okwata. Circle up on some grass where it just felt right for…..

    Warm Up

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peter IC x 20
    Sun Gods IC x 20 (10 fwd, 10 bwd)

    Mosey to the corner of Canal and Lakeshore Drive for…

    DirtyMacDeuce Okwata Style

    Round 1
    Merkins IC x 12
    Squats IC x 12
    Crunchy Frog IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 2
    Catalina Wine Mixers IC x 12
    Monkey Humpers IC x 12
    LBC’s IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 3
    Floyd Mayweathers IC x 12
    Lunges IC x 12
    Putins IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 4
    Shoulder taps IC x 12
    Jump Squats IC x 12
    Flutter Kicks IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Well done, earned the Pax a slow mosey to the House of Pain for Circuits!

    Partner up, three stations
    Station 1 – Step ups or box jumps AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Bear crawl up levee, 5 burpees, run back down (timer)
    Rinse and repeat with second round timer being:
    Kong up the levee, 5 merkins, run back down

    Mosey back to the flag for some Mary

    Rower Situps IC x 10 (4 count)
    Hello Dolly IC x 20
    Tin Snips IC x 20
    Rosalita IC x 20
    Freddie Mercury IC x 20

    COT

    Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM
    It was discovered today that we may not be doing the best job of orientating the new Pax coming into the fold with all the tools available to promote accountability. For example, some Pax don’t know about ISI, which evolved into the discussion of Group Me, which in turn produced a look of “what are you talking about?” That evolved into a discussion about Backblasts, which didn’t produce a different look. Please make an effort to reach out to any newer Pax that may not know about these tools, and let’s fully bring them into the fold. Getting them onto the email is the first step, but let’s not stop there!

    Thanks for posting with me today!

    SYITG

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • The Ultimate 4th of July Beatdown

    18 Pax exercised their freedoms this morning by posting at The Birdcage.  This included Da Parish, making his Birdcage debut.  I believe it may have also been Mariah’s Birdcage debut as he has completed the move from Charlotte.  Metro’s loss is our gain.

    Pledge of Allegiance

    We moseyed to the World War I museum and recited the Pledge.  This is a very historical spot that doesn’t get much recognition.  The Memorial itself has the names of the Lousiana residents that sacrificed their life during World War I.  Additionally there are six Live Oaks surrounding the memorial that were all planted by military heroes from around the world:  2 from France, 1 from the U.S., 1 from Italy, 1 from Great Britain, and 1 from Japan.  All planted between 1920-1935.

    Warm-up

    30 SSH; 20 Imperial Squat Walkers; 15 Windmills; 25 Peter Parkers; 25 Mountain Climbers; 25 Parker Peters

    1776 Revolution

    Mosey to the Zoo side of Magazine for a 4th of July modification of The Suck.  One revolution consists of  1 burpee, 7 merkins, 7 side straddle hops, and 6 squat jumps.  After completing each revolution, yell out Huzzah.  Complete as many revolutions as possible in 3 minutes.  We took a one minute rest and repeated it, this time yelling out the number of each revolution.  It sounded like most men completed between 5 and 8 revolutions.

    Bernie Sanders Tabata

    We moseyed to the soccer goal for a two rounds of modified tabata.  4 men on the did the Bernie Sanders on the soccer goal (L hangs for as long as you can hang – don’t give up), while everyone else did the prescribed exercise (Merkins, Squats, or Rower Sit-ups (shout out to this month’s ISI)).  After the last Bernie dropped out (or Q called it) we rotated in 4 new Bernies and a new exercise for everyone else.  We went through 10 rounds – 4 merkins, 3 Squats, and 3 Rower Situps.

    Sprint

    We partnered up and raced to the other side of the field (about 80 yards)

    Ultimate

    We finished the workout with a 15 minute game of F3 Ultimate.  Two Merkins on each change of possession for the team losing possession.  10 burpees each time your team gives up a score.  Let’s just say that this was a defensive struggle, despite the advantage to the offense.  The final score was 1-0.

    COT

    We moseyed back across Magazine for a holiday picture by the flag.  We closed with a prayer remembering those service men and women away from their families today as the serve our country.

    Then YHC had to pay my burpee bet to Da Parish for the Hog’s baseball losses to LSU this season.  66 burpees in LSU paraphernalia.  Thanks to JV for finishing with me.

     

     

  • LGBTcoQcurious

    Peaches was approached to VQ  and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
    The Thang*-
    Disclaimer

    Mosey to TouchDown Jesus

    • 20 SSH
    • 20 Windmill
    • 20 Monkey Humpers
    • 20 Arm Circle

    Mosey to LBC Quad

    • BLIMPS-substitute LBC for Lunges
    Mosey to Turf Field
    • “I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
    Mosey to Green Wave Mountian AKA BrokeBack Mountian
    • Indian run up, Stairs down
    Long Mosey to Benches
    • 11 Left leg step ups
    • 12 dips
    • 13 Right leg step ups
    • 11 dips
    Mosey to flag
    • 20 Mericans
    Count off/ nameorama
    announcements/ intentions
    Sweaty balls ‘o man
    *Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat. 

  • Cleveland- An alternate F3 Universe?

    T-claps to ‘Captain’ from Cleveland for posting with us today.  His presence destroyed the stereotype of what I thought airline pilots did on their overnight layovers in far away places like New Orleans.  Either Captain dusted off the glitter and rallied really well or he got a good night’s rest and was fresh for the Monday morning beatdown.  With a new found appreciation for pilots I did, however, question the pax-naming ability of our friends in Cleveland.  What could I have been: Doc, Doctor, Life-saver, McSteamy?  Not so fast here in Nola.  But it did have me thinking a bit of the 14 of us the sweated it out today with our less respectful names.  I decided we need a re-do a la Cleveland style:

    • Tinkles = Surgeon General
    • Reluctant Yankee = Enthusiastic Northerner
    • Angie’s List = Frank Lloyd Wright
    • Bartman = The Hawk
    • Jadaveon = All American
    • Koopa = Fortnight
    • I Love You Man = I Love You Man, Woman, or LGBTQ friend
    • Saban = Billy Cannon
    • Mulligan = Scratch
    • Roots = The Rock
    • Peppa = Co-Captain (being that captain is off the board)
    • Sand Bar = Earthsaver
    • Shrinkage = Sigmund

    Maybe one day we will get a chance to post in Cleveland!

    Oh and about the beatdown.  I was a sub for Swamp Cock’s VQ who had to change his plans at the last minute.  I enjoyed the lighter crowd and appreciated those who posted on this holiday week.

    Warm up:

    • SSH IC x 30
    • IW IC x 30
    • Peter Parker IC x 30

    Mosey to the track and Indian run to the row bars for four stations:

    • Burpees x 10 for the count
    • Jump squats
    • Rows
    • LBC

    Catch me if you can with the last guy dropping and doing 5 merks.  This took us all the way to fountain.

    At the benches:

    • Derkins x 10, Should taps x 10, Derkins x 10
    • LLS IC x 20
    • Dips IC x 15
    • RLS IC x 20

    Back to the track for progressive burpee count on the running men icons starting at one and progressing to 5

    Time for some Mary in golf course grass:

    • WW2 situps x 10
    • Penguins x 20
    • Dying cockroach x 20
    • V-ups x 10

    More Indian run to the pull up bars for 4 stations:

    • Pull ups x 10 for the count
    • Body builders
    • J Lo’s
    • Al Gores

    Jog/Sprint alternating intervals back to the flag.

    Some time to spare so we worked in some planks and marveled at a recently set record of 10 hours of planking.  Frank Lloyd Wright noted he probably couldn’t stand for ten hours.  Well played. Even The Hawk and Scratch found it humorous!  Earthsaver used his long arm to capture a group selfie.  Count off and nameorama. Enthusiastic Northerner provided some useful information to the group.  Surgeon General closed us with prayer.  Thanks for visiting Captain!

     

  • Almost, Really Close, 2018 National Champions

    I took the opportunity this morning to celebrate Arkansas’ infamous runner-up in the College World Series.  Hoping to be able to work in groups of three, we had nine as we took off toward the Rock Pile.  Picked up JV along the way, making 10….hmm not divisible by 3.  Then we picked up Hand Grenada for 11….hmm still not divisible by 3.  Luckily I could count on my good friend Amnesty to show up during the warm-up, saving me from having to think too hard.

    Ninth Inning, 2 outs, man on 3rd.  Oregon State batter pops up along the right field line.  Arkansas second baseman Carson Shaddy takes off like his hair is on fire, looking to be the man that secures Arkansas’ first Baseball National Championship.  Unfortunately he overruns the pop up by about 6 feet.

    We continue our initial mosey past the rock-pile as we overrun our normal warm-up spot, finally stopping to warm-up near the T-ball field.

    SSH x 30; Peter Parker x 26; Windmills x 14; Parker Peter x 26; Squats x 26; Hillbillies x 26 (It was after the squats that Rudy figured out the reason for the 26 count exercises)

    As the pop-up hung in the air, the right fielder, second baseman, and first baseman all converged on it as it dropped between them.

    Next we headed to The Hill where we encircled the hill and did a crawl-bear, converging at the top, then bear crawled back done.  Round 2 was the most painful round as we repeated the crawl-bear convergence twice.  Our personal failures in round 2 lead to a round three where we did the crawl-bear convergence one final time.

    Arkansas, one of the nation’s most prolific offenses all year long, failed to hit a home run in the final three game series.  In fact, I think they only had 3 extra base hits in the three games.

    It was time for some strength training.  Not being afraid of failure,we grabbed the largest rocks we could safely workout with and circled up for some 3-6-3 reps.  That’s 3 super slow reps, followed by 6 normal cadence reps, and finishing with 3 more super slow reps.  Sets included Curls, Shoulder Presses, Rows, Squats, and Calf Raises

    In case you missed the game, after the three players allowed the pop up to fall, the Oregon State player hit a single tying the game at three.  The next batter hit a two-run homerun as OSU went on to win the game and take the series the next day.  A little better communication and teamwork by those three and things would have been much different.  

    We took our rocks to the football field and divided up into groups of three for some teamwork exercise.  Rocks were placed on each end of the field.  Pax 1 does Shoulder Presses.  Pax two runs to the other end of the field (sin rock) to relieve Pax3 who is doing Bench Presses.  This continues until each team reaches 300 Shoulder Presses and 300 Bench Presses cumulative.

    After the game was over, I felt like punching someone.

    We dropped our rocks back off at the pile and circled up for some Nolan Ryan’s.  26 with the right hand and 27 with the left.  There’s always next year.

    NMM

    • Welcome to FNG Hunchback.  He came with Rudy and Rudy made him wear Notre Dame shorts to the workout.  No idea if he really likes ND or not.
    • No one else seems to be wearing flip flops to the workouts.  Give it time.
    • The Crawl-Bear was a crowd pleaser
    • Thoughts of Mahatma and Triple as they recover from their bike accident.
    • Remind me to have a Snickers on hand for Rudy during the COT.
    • Glad to see three Uptowners representing this morning at Rock City.  The World is all inclusive.

     

     

     

     

  • Dome Patrol

    The LARC took to the streets of Downtown New Orleans for another installment of the Dome Patrol.  YHC arrived a little late, I took a shortcut to catch-up to the much faster runners that were there on time.

    The Thang

    An approximately 4.5 mile run.  Up the Dome ramp on Poydras, down the dome ramp by Champions Square and Dave Dixon Dr.  Up the Champions Square Garage 2 times.  Then we crossed Dave Dixon Dr. and ran up the Hyatt Parking Garage 3 times.  Back to the Champions Square Garage for a final climb.  We ran back to whence we came via the Dome ramps.  Here is a visual.

    Parking garages wreak a little havoc on GPS.

    -Hawg

     

     

     

  • Remembering Wilt!!

    Following the start of free agency for the NBA with record breaking contracts of just 4 top players eclipsing 600 million the YHC decided to reminisce about an old baller back in the day. Although we wouldn’t be throwing around the millions this Gloom we paid tribute to one of the greats on the court. The Marsh with its full court available laid tribute to some of the down payment on this beatdown.

    warmup

    All IC 15 toe touches, good mornings, windmills, SSH and Butt kicks..

    thang

    Started off with”Wilt Chamberlains” 100 LBCs, sprint the court to the other end 100 Squats, sprint back 100 Flutter kicks, sprint again and wrap up with 100 leg lunges. Started a Mosey down Lamarque to the lakefront and hooked a right to the corner of Girod and Lakeshore. Arriving with the smells of cigarette smoke coming through the walls of a local saloon Q instructed the next round which is “Wall of fire” with a twist. Waterpik held balls to the wall while YHC completed 10 Merkins, 10 LBCs and 10 Burpees then reversed positions. Round 2 10 Werkins, 10 Flutter kicks and 10 Burpees. Round 3 10 hand release Merkins, 10 Putin’s and 10 Burpees.  Much respect to Waterpik who never released from the wall, unlike the Q who had to take breaks through the balls to the wall to salvage potential face plants on the concrete surface.. After a gathering of composure we began the journey back to the AO for a close with the ISI by Steve this month starting with 20 sit-ups.. Go get some men increasing by 5 daily which will prove interesting toward the end of July.

    2 count, announced 4 on 4th, Q prayed us into the day!!

    Thanks for posting Waterpik and keeping me accountable to not only myself but also the AO!!

    ✌🏻👊🏻👍🏻

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.