F3 New Orleans

Category: New Orleans

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.

  • Trifecta of Anniversaries

    Rewind 3 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout, standing in the dark amid the mud and a bunch of dudes calling each other by goofy names.  Not exactly the best way to spend a Saturday morning but I went with the flow since my buddy Amensty assured me it would be way more fun than my usual morning jog.  Just a few minutes in, I quickly learned what a burpee was and silently cursed whoever invented it.  The rest of the workout went about the same and an hour later, after almost bailing mid-way, I was still standing, feeling a newfound sense of accomplishment.

    Three years and umpteen burpees later, there I was standing in the same spot preparing to lead 16 other men through a workout that would not only touch on the greatest hits of the past few years, but also pay homage to the NOLA Tricentennial celebration going on throughout the city.  Let’s face it, 300 reps of an exercise is way better than 3.  Weather was 60 degrees with clear skies, the optimal conditions for running around and testing the limits of our almost late model chassis.  The PAX had a good mix of guys from The World and Uptown along with a visitor, F3 Thibodaux, currently living China, previously from N.C., originally from the NO area.  Here’s what went down:

    Warmup on The Great Lawn:

    • SSH x30
    • Burpees x3
    • IW x20
    • Burpees x3  (“I see where this is going” -The Peanut Gallery)
    • Arm Circles x20
    • Burpees x3
    • Windmill x20
    • Burpees x3
    • Low Country Crab x20
    • Burpees x10 (Expect the unexpected…learned that in my first workout)

    Next up, a mosey to The Foundry for some pimping.  Here we knocked out 3 rounds of PIMPS OYO:

    • Pull Ups x5
    • IW x10
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Mosey towards the museum and hook a left in the grass not far from the NOLA 300 sign.  This is one of 4 signs erected around town to commemorate the 300th anniversary of New Orleans.  Since the Tricentennial celebration has been in full swing the past few weeks, YHC thought we’d acknowledge that with some Dora 3-3-3.  This involved partnering up, with partner #1 running (approx 30 yds?) to the NOLA 300 sign, cranking out 3 burpees, and running back while partner #2 keeps a cumulative count of:

    • 300 Hello Dollys (single count)
    • 300 Alternating Shoulder Taps (count each tap)
    • 300 LBT

    This proved to be a circuit that kept the PAX busy for a while.  YHC often dreaded the drawn-out circuits of Dora, elevens, etc in the early days but now have a love/hate feeling when doing them….always hate when they start but smile when they’re done cause they push us more than one would typically done solo.  After this, we made our way over to the water fountain for hydration and a little planking.  From there, a mosey back towards the same area but this time we lined up along with neutral ground curb, facing the NOLA 300 sign where we knocked out:  100 Rocky Balboas OYO, bear crawl to opposite curb for 10 merkins, then backwards bear crawl back.  Rinse and repeat twice for a total of 3 rounds and 300 Rocky Balboas.  YHC heard zero mumble chatter on this so apparently/hopefully it had the PAX in a zone.

    Next up we circled up in a nearby field, this time in the shade just for Rudy, for a round of The Suck.  For those unfamiliar, it’s a fairly new circuit we’ve done a few times that always seems to bring excitement and cheers from the PAX.  The Suck consists of SSHx6, Jump Squatsx6, Merkinsx6, as many times as possible in 3 minutes, calling out your count after each circuit.  Typically this is best enjoyed with 2-3 rounds broken up by a minute of rest in between, but time was ticking and the PAX had to settle for just a single round.  T-claps to the crew for pushing hard and to those who approached the 8,9,10? mark.

    As we started to make our way back to the flag, there was just enough time to pay homage to one last anniversary.  It just so happened to be YHC’s 17th wedding anniversary so what better way to celebrate than 17 burpees.  The commemoration of me losing my bachelorhood was followed by a mosey back to base where we called it a morning.

    COT included YHC thanking the PAX for pushing me over the past 3 years to become stronger, faster, healthier, and a better leader.  I’ve reaped many more benefits from this than I did jogging on my own.  Prayed for safe travels for Thibodaux, Mahatma’s two youngest sons, and a few other things YHC was too woozy to recall.

    Moleskin:  I often recall something I read a few years ago in a backblast from a fellow PAX in South Carolina (?) that hit his one year mark of posting with F3.  Among many other things, he said something along the lines of, “…I used to think my glory days were behind me but I now realize they are yet to come.”  I’ll have to try to dig that out of the archives.  It was a cool and inspiring post.

    Thanks for the opportunity to lead, and most of all thanks for all the great beatdowns over the past few years.

    Tool

     

     

     

     

     

     

     

     

     

  • A Hidden Tribe of Super Athletes and the Greatest 610 Stomp The World Has Ever Seen

    The Natives gathered in the gloom awaiting the arrival of  El Caballo Blanco.  In true Islenos fashion, he rolls in hot just after the disclaimer and instructions had been given.  The natives were excited at his arrival, believing he would provide the beacon of light they needed to reach the mountain that morning.  Alas, once again, they were disappointed by El Caballo Blanco, as they quickly noticed he had no light to shine.

    Before his arrival, the natives had counted off and assembled themselves in two teams, one comprised of even numbers, the other of odds.  One of the natives accurately surmised that El Caballo Blanco is odd and pointed him to his team.

    The Thang

    A Rarajipari race to Laborde Mountain.  One team of two (Tool and Hawg) vs. a team of three (Smooth, Frac, and Da Parish).  Each team must kick a baseball all the way to Laborde Mountain in the Couturie Forest (approximately 1.75 miles).  First team to get their baseball to the top of the mountain wins.  Once at the top we completed Monday and Tuesdays ISI challenge, then it was a race back to the flag.  Each team decided to take different routes out of the forest.  Tool and YHC took the long route and fell so far behind the other team, we weren’t sure if we were behind them or ahead of them.   We were definitely behind them.  We picked up our ball and took the Marconi shortcut to find the victors sealing the deal with burpees.

    NMM

    This was a fun one.  As Da Parish remarked, it didn’t feel like we ran 3.75 miles.  The pace was pretty good too for kicking a ball the whole way.  Tool and I were about 9 minutes/mile on the way to the mountain.  This has CSAUP written all over it.  Need to figure out a long path…ten to 15 miles where we could race without worrying too much about cars.

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.

     

     

     

     

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • Was that supposed to be fun?

    Arrived at the Marsh still feeling the effects of Chewys “Easy beatdown?” I will remind him of the NOT in that one on Tuesday. Out of the dark 3 PAX come rolling in, as if trying to synchronize their arrival like Olympic dancers in the pool. Chatter quickly fills the air as we circle up at mid court reminiscing of activities experienced over the weekend. Bushwacker sharing stories of himself and Big Tuna EHing F3 cub scouts on a recent camp out. Waterpik sharing a recent overtime defeat with his 2.0, to what sounds like a semi pro soccer club out of NOLA. “May we see some ID please?” All though your YHC could have chosen to stay in the coffateria like experience of chatter, I know that’s not what these brothers rubbed the crustaceans from their eyes on this Gloom, so let’s have some fun..

    warmup

    20IC TT

    20IC Lawn mowers

    20 IC SSH

    20 IC SJ

    20 IC total top shelf put ups grabbing the imaginary box and shelving, which brought the chuckles out of Bushwacker.

    20 IC BK

    thang

    Lined up on baseline for bunny hop Burpees to the other baseline concluding with 20 Merkins OYO. R/R

    Next we did 90 degree jump squats front/left/right sprint to free throw, half court, free throw and baseline performing jump squats at each before back pedaling from each.

    Suicide bear crawl next returning with a crabwalk. At this point the QIC acknowledged the PAX as being overachievers as they waited my return in last.

    Taken it to the streets for four corners. We moseyed to first corner completing 8 count body builders OYO to 10, next corner Sister Mary Catherine’s to 20, third corner FK IC to 30 and upon return completing 40 Merkins OYO.

    The Marsh would not be complete without utilizing the play ground equipment awarded us from the great City of Mandeville. Partnered up for 3 sets of pull-ups (10) while other 2 PAX held plank switching out til completion.

    4 Mins remaining we took to our six for 20 IC Freddie Mercuries, 20 IC Hello Dolly’s and finished with 30 sec of ISI LBCs.

    count off, announcements, COT

    Thanks to Waterpik for praying us out!!

    Great start to the week my F3 brothers, appreciate the lead!!

  • In the Dark at City Park

    We arrived at the Foundry in the pitch black, and soon realized the street lights were out. A true morning gloom! Oh well. The show must go on. The usual disclaimer, with an additional message of safety in the dark, of course, and off we go.

    First COP:
    SSH x 25 IC
    IW x 20 IC
    Plank jacks x 20 IC
    Low slow squats x 20 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC
    Mountain climbers x 20 IC

    Next a little run, with route 66 down Roosevelt Mall with Dips.
    5 dips at 1st park bench, increase 1 dip per bench, ending at 17.

    Circle up for COP #2 with legs:
    Squats x 20 IC
    Lunges x 20 IC
    Jump squats x 10 IC

    Then we moseyed to the baby Foundry for some circuits.
    1. 10 burpees had the count
    2. Body rows
    3. WWII sit ups
    4. Pull ups
    (2 rounds total)

    On to the fence at Tad Gormley.
    Calf raises x 20 IC
    Derkins x 10 IC
    Calf raises x 20 IC
    Derkins x 10 IC

    Then BLIMPS at the baseball field, starting at the 1st base line, running to 2nd base and back in between.
    5 Burpees
    10 Lunges
    15 Imperial Walkers
    20 Merkins
    25 Plank Jacks
    30 Squats

    Finally, some Mary in the outfield.
    Flutter kicks x 20 IC
    LBC x 20 IC
    Hello dolly x 20 IC
    Dying cockroach x 20 IC
    American hammer x 20 IC
    Crunchy frog x 10 IC

    Run back to the flag for Count off, Name-o-rama, intentions, and a prayer as the sun came up.
    Thanks for letting me lead!

    Walleye

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • Get er done

    With the Q awakening to the illumination of a text from a fellow F3 Brother letting him know he had to rescind the hard commit previously given at the Scramble.. YHC began his journey to the Cove in hopes that the other soft commit of a might from Waterpik the previous day would not come to fruition. Well as we know from past experience the accountability of another F3 Brother always challenges this man to just “Get er done!”

    Waterpik jumped out excited talking about the Pels playoff 3-0 run. Quickly inspired the YHC who had previously been talking to himself  in the car about all the reasons not to get out and run should he not have rolled up and how he would return  to the sack and do it later. HaHa NOT!!  As we all know that usually never comes to pass. So hugh thanks to the Pik for showing and getting this QIC out of the stinking thinking. We journeyed our routine path completing our 6.2 with an avg pace of 8:35 which was improvement from last weeks 8:44. Upon completion we both agreed it felt slower but when there is great mumble chatter with another brother the time just seems to pass. We hit our six for the ISI challenge and wrapped up our beatdown.

    Count, COD and the Pik prayed us out into the Gloom!!

    Thank you for holding me accountable Waterpik and appreciate the chatter!!!

     

  • Conquering H8! One Small Act at a Time

    It’s standard convention to end with the Naked-Man Moleskin, but I’m going to stick the important stuff up front.

    NMM

    I’ve learned a couple of things this week from our F3 brothers about how to have impact.  You don’t have to make big waves to have impact, it can result from small acts, but consistency is paramount.

    Triple Shift – If you recently joined F3, you may 1) be surprised to hear that Triple Shift is #Respected among our group and 2) think he is a genetic freak of nature (#AsianAging).  Those of us that were there with Triple in the beginning (and also there when he disappeared for a year and a half) know that he is an average Joe Schmo like the rest of us.  He conqured H8! because he became committed to changing his fitness level a year and a half ago.  When he first tried the H8! he completed 4 and 3/4 laps.  That would have made him the six today, lapped by just about everyone.  So, in a year and a half, he has increased his fitness level by approximately 70% in regards to this test.  Think about that.  That’s impressive results in that amount of time.  How did he do it?  Well, he eats right and he posted over two hundred times last year.  He made changes and he stuck to them.  Consistency works and the results can be dramatic.  So if you aren’t where you want to be, and few of us are, make some small changes to your diet and start posting more.  If you can’t post more then start working harder when you post.  Results will come if you are consistent.  Triple Shift is proof.

    Jingle Vader – I must also say, I was thoroughly impressed with what JV accomplished today.  Another example of the progress consistency creates.  He may have not #ConqueredH8!, but 7 and a half laps is no joke.  That puts him right there with Bubba on that very first H8!  I think he will soon join Rudy and Triple as the President of that uber-exclusive club of respected H8!ers.

    But here is the real lesson I have learned from JV.  On Tuesday I posted in San Antonio. The Q was Madonna, who planted the first flag in San Antonio five years ago  Some of you may remember Madonna from when he posted with us at the Stomp.  When he found out that I was from NOLA he got excited and said that he always tells people this story about new Orleans:  When he posted at the Stomp, he got a ride to and from the AO.  The person that brought him back to his hotel had a clean towel and bottle of water waiting for him when he got in the car.  He was blown away by the hospitality and continues to tell that story anytime anyone talks about New Orleans.  He didn’t provide any names, but I am certain JV is the man that gave Madonna a ride back to his hotel (I think Yankee gave him a ride to the Stomp).  A fairly small gesture in the grand scheme of things, and knowing JV, he probably hasn’t given much thought to it since.  He consistently does that type of thing.  It’s just who he is.  Regardless, it has obviously made a huge impression on Madonna.  Madonna is the leader of F3 San Antonio and, from all accounts, really well respected in that community.  Who knows how much impact this one gesture has made on others as he continues to use it as a lesson in generosity.

    We are all fortunate to be a part of this.  I’m constantly learning from the men around me and being pushed to accelerate and impact the world around me.  Just a couple of lessons I learned this week from a couple of High Impact Men.

    Event:  4th Running of the H8!

    Conditions: 67 degrees and calm

    Field: 10 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Lagniappe Moleskin

    • 50% success rate is our best so far.  Remember we were at 0% just a year and a half ago.
    • T-claps to our new H8!ers Walleye, Mahatma, and Triple Shift.
    • T-claps to Rudy on the 3-peat.
    • T-claps to Mahatma for crushing the H8!  Really glad to have you as a part of this thing.  You are pushing us all to get better, and get better we will.