F3 New Orleans

Category: New Orleans

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • The leadership principle of Humility

    HUMILITY
    hu·mil·i·ty
    /(h)yo͞oˈmilədē/

    Definition –  Not thinking less of yourself but thinking of yourself less

     

    When I saw the slot still open for the Q at the foundry on Tuesday, I had to sign up.  Especially since I told Walleye that I would bring the flag.  It might surprise you that this was my VQ at the Foundry so I had to make it good.  I was looking for inspiration while causing some perspiration and Mathlete suggested that I check out www.pushjerk.com.  A quick perusal of the website brought the pain this midday morning.

     

    WARMUP

    30 SSH x IC, 20 Hillbilly x IC, 15 Windmills and 10 arm circles (front and back).

     

    THE THANG

    A) 3 rounds / 3 minutes each round / 45 second rest

    7 SSH, 7 Mountain Climbers and 7 Jump Squats – AMRAP in the 3 minutes

    The goal was to at least get 6 rounds in the 3-minute time limit.  Mahatma Ice and Cowbell left the Q and the PAX in the dust!  Well done!

    Cool down with a quick 400 mosey to catch our breath.

    B) Next up was the Genuflect / Lt. Dan.  Instead of a 1 squat to 2 lunge ratio, we got down on our knees and got back up and coupled it with the lunge sequence.  Genuflect up to 7 and bear crawl back.

    C) Jack Webb

     

    MARY

    30 x IC Flutter Kick, 20 x IC LBC and 15 x IC Dying Cockroach.

    3 minutes of ‘Get on Up’ and 2 minutes of the Dying Worm (my core is still sore).

     

    CIRCLE OF TRUST

    For my inspiration, I told the story of Booker T. Washington and his character of humility.  Being leaders we are called to leave any pretense at the door and look to serve others.  Check out the story below.

    http://www.midnightangel308.com/real_lesson_in_humility_a.htm

    Countoff, Namerama and Prayers for Fracsac’s aunt dealing with cancer, Tool’s son Brady and all the special needs families and my employee who was diagnosed with moderate to severe Emphysema and can no longer work.  Thank you for the honor of leading!

     

     

  • Wiggins, Mississippi F3 Workout???

     

    Every year our local homeschool community goes to enjoy a bit of the outdoors at Flint Creek Water Park in Wiggins, Mississippi.  It’s a great time where families can spend time outdoors and we can let the kids run wild in the woods without worrying.  This year, it was the weekend after Mardi Gras and the weather was not too cold for campfires but it was a great time to get together to hang out.  On Friday night, we had a scheduled weenie roast where all the families would be in attendance.  A perfect time to EH some fresh blood!  Unfortunately, I arrived late and couldn’t EH anyone for the planned Saturday workout but Mathlete and Babyface filled in with honors!

     

    The next morning, I arrived at the levee which is twice the size of our beloved Okwata levee at 6:55 am and our shovel flag was already up.  Coupons (rocks) were ready to go.  I welcomed the two (2) FNGs and gave my disclaimer which was received with the “What the H@!# did I sign up for” look.

     

    WARMUP

    Mosey across the top of the levee about 200 yards out and then headed back.  Did the standard SSH, Imperial Walkers, Windmills, Mountain Climbers, and Arm Circles.

     

    THE THANG

    Partner up for a Coupon Dora!  PAX 1 carries the coupon down the hill and then walks back up the hill while PAX 2 does said exercise then flapjack.

    100 burpees, 200 ww2 situps and 300 air squats

    After that epic event, we circled up for a Jack Webb and finished with a bunch of Mary

     

    CIRCLE OF TRUST

     

    We closed out with naming our 2 FNGs and asked the Lord to help us be better fathers and husbands….especially that weekend!

    Coffeeteria at a local donut shop and good times!  Thanks for letting me lead!

     

  • Record Breaking Workout

    A record 26 PAX showed up Wednesday morning to the heavy, humid smell of duck shit. We ran quickly from that spot in order to introduce the PAX to some special hip-loosening yoga stretches. Seaman got a little too excited about these and had to be publicly asked to stop the #mumblechatter. Yankee rolled in hot, as usual, and caught up in time for some downward dog action. From there we took with some run/sprints, burpees, then some BrownBag special – defensive basketball slides. We stopped at the fountain for some power-ups, etc., then continued the run around the park to our soft, special, wet golf course green. BrownBag whipped out another special with some Climate Change – PAX in the Al Gore, tree-hugging position. We finished off with some more run/sprints before being welcomed back to base with the comforting smell of duck shit once again.

    PAX posting (courtesy of Yankee’s memory):

    Gabrielle
    Sandbar
    Saban
    Jingle Vader
    Rev Sox
    Jadaveon
    R. Yankee
    B. Bag
    Chiquita
    Seaman
    Tinkles
    Tito
    Angie’s List
    Moist
    Medulla Oblongata
    Bartman
    El Wire
    G-Spot
    3-way
    Nip/Tuck
    Cavalier
    Willie
    ​Peaches
    YSR
    **Missing a 2 or 3

  • Friday windup

    Hawg sent around a text the night before that there was no Q for the morning Post.  QHC stepped up to the plate two weeks ago and didn’t want to hog the honor, but wondered who would do so.  As YHC meandered over to the AO, he saw a familiar silhouette moseying his way: HVAC.  Just the two of us?  We’d split.  As we started, Abacus joined in, as Rudy lapped up a few times for his marathon training.  TClaps to anyone who runs or trains for marathons: those are not meant for normal humans.

    Anyway, HVAC started off with a bang–as usual.  I used to think Hawgcycle was the King of no pauses.  But then there was HVAC.  Keep us pushed to the max.  If I remember, the first COP was something like:

    • SSHs 20xIC
    • Windmills 20xIC
    • One-two-threes (touch toes, then hips and praise Jesus) 20xIC
    • Peter Parkers
    • Mountain Climbers
    • Bicycles (legs circling with hips high in the air)
    • Russian twists
    • Something else evil and fast
    • more Bicycles
    • Something else evil and fast
    • Evil yoga stretches: warriors, etc.

    Then a handoff to YHC, so we mosey to the nearby fence for a People’s Chair for about a minute OR SO.  Mosey to the rock pile to pick up rocks not SO big.

    • Overhead press 20xIC
    • Curls 20xIC
    • Tricep lifts behind the head 20xIC
    • Deadlifts 20xIC
    • Squats 20xIC

    Rinse and repeat with 15xIC, then with 10xIC and finally with 5xIC.  Mosey back to the fence with our rocks for some more People’s Chair.  About half of minute and then overhead presses 10xIC and then curls 10xIC and a short cool off for maybe another 15 seconds.  Mosey back for a Circle of Mary burdened:

    • Russian twists with rocks 20xIC
    • Flutter kicks with rocks 20xIC
    • Hello Dollys with rocks 20xIC
    • Penguins 20xIC
    • Slow, slow merkins 10xIC

    And as the PAX circled up for a countoff and name-o-rama, Rudy joined us with his sweaty self (no bleeding nipples yet; that was the next morning).  COT for all that is good.

    Jingle Vader

  • I know, lets Run!

    Late Monday night, Tool calls out for a 610 stomp Q.  I know I’ll be out for a run – 2nd to last run before the big day, and still trying to stay ahead of at least 1 of the NS fools in the Run Ranger Run challenge (those guys NEVER stop running!).  So sign me up for the Q.  I wonder what we should do?

    I know, lets Run!

    Weather: gorgeous, cool Tuesday morning.

    PAX: 4 PAX materialize in the gloom, enjoy some good pre-Thank chatter.  That’s a bright green light, Parish.  Seizures???  Then we’re off.  Just running.  45 minutes out and back.  Meet back at the VSF.  Enjoyed a great run, lots of good F2.  Learned a bunch about my fellow PAX – thanks, guys.  I enjoyed the run!

    4.5 Miles covered, return to home plate.  Circle up for prayers (illness, especially FracSac’s aunt), and Brady and Tool’s family.

    Finish up, as I always do, with St. Ignatius Prayer for Generosity.  I struggle at times to remember to live my life as a life of service.  This prayer is one that helps me retain my focus, and remember how I am called to act.

  • You Say Richard Simmons, I say Steve Prefontaine

    The Pax always enjoys a birthday beatdown and since my 42nd happened to be on the day of a traditional running workout and we are in the middle of the Run Ranger Run challenge I figured I’d take the Q and log some miles.  Resurrecting a Halloween Q get-up I also figured I should look the part.  Perhaps I’d excite more middle-aged flabby ladies then I’d earn respect from the Tulane cross country team but I considered myself more Pre than Richard in my own mind!

    Yankees preblast in addition to driving home the meaning of fart-sack (see the list of pax) also tipped off the runners and I was pleased to see the response.  A scouting run by the course director found a wet but fast track.

    Disclaimer and let’s get started.  Warm up in place with some hamstring stretching and let’s mosey.  Run as a group clockwise around the park from the flag.

    0.0- .5 miles: pause for 10 burpees IC and then Indian Run

    .5- 1.0 miles: benches for dips IC x 20 then some ‘classic Tinkles’ of 10 Derkins, 10 Shoulder Taps, 10 Derkins IC.

    1.0- 1.5 miles: POW run, backwards run, Right and left karaoke, and pause for 10 burpees IC

    1.5- 2.75: Indian Run and pause for 10 Burpees  IC

    2.75- 3.15 miles: Mosey

    3.15-3.6 miles: Alternate sprint/jog in the running man back to the flag. 12  Burpees IC to finish strong at a total of 42.

    Count off, namorama, Ball of Man.  Thank you Lord for the fellowship that make the painful painless and for the desire to make ourselves better.  Special intentions for Peaches’s brother and YSR’s aunt.  Please give them the strength to face their challenges.

    Thanks to Pax for getting me off to a great start to my 43rd year!

  • Spartacus II – Wet n Wild

    The rain stopped just in time for 7 men to work, grow and sharpen the iron.

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -IW x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times up…send your rock home and mosey to the SF.

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.