F3 New Orleans

Category: New Orleans

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Uptown Buttercups

    It was a lovely morning for 20 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  On your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    Plank Challenge: Front plank 1 minute, Low plank 30 secs, low plank left leg up 30 secs, low plank right leg up 30 secs, left arm up plank 30 secs, right arm up plank 30 secs, low plank 30 secs, front plank 1 minute.

    That was fun and we still have time for more Mary:

    -LBC x 20 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Hurry up to the SF so we’re not late and RY chews us out….coutoff, namerama, announcements, shoutouts and a prayer.  Welcome FNG-Shanewego.   It was a pleasure to lead.  I look forward to the next time.

    HEY UPTOWN!  SUCK IT UP BUTTERCUP!!!

  • Who Wants it. Earn it!!!

    Well after EIEI getting me all excited about him and a unknowing Shooter Running an extra 6.2 after our regularly scheduled 10K. Only 4 of our Seal Team 6 showed up for the 10K Friday with Captain Sparkles setting an example getting there a few min. Early to get in an extra mile thinking some pax’s Running that extra 6.2 just might edge by in our map my run challenge. But with our regular no show master at work in his fart sack the lead is safe for now! With two pax Shooter & Bushwacker staying to put in an extra mile or so made me proud to see them not settle for what was on the schedule and having an appetite for more puts a smile on my face. After our long time joking about the F3NORTHSHORE having a
    Seal Team 6 I figured let’s put some names to this face. So at the end of our Run Ranger Run month and it benefiting our Veterans there is no better time. So put the work in and do something above average to get named in our elite
    Seal Team 6 for the Northshore.

    Ok for the start of our day.
    Countoroma, Captain Sparkles leading us in prayer then heading out for the oh so well known journey to sunset point and back. 6.2 miles complete.

  • Credit Due!

    Better late than never on the backblast but between the Friday before Mardi Gras and today I had to reconnect some neurons.  But it was said Friday when 11 strong kicked the weekend off right.  We were short some rolling Elvi, Muses groupies, and flambeau carriers but those that showed were rewarded with a beatdown.

    Granted it had been a while since I q’d so naturally I forgot this disclaimer and promptly warmed up with 20 merkins IC.

    Mosey to St. Charles and Walnut for BLIMPS on St. Charles (F3 PR). Brought us to in front of Holy Name.  Encountered some displaced (ie lost) Navy ROTC students looking for another Seaman but we had to disappoint.  We did point them in the right direction.

    Mosey through Loyola to Tulane quad (plenty of Seaman here) (an ROTC breakfast perhaps) for some 4 corner abs. Russian twist x 30, LBCs x 30, LBT x 30, WW2 sit-ups x 20. Plank and wait in the center.

    3 peak challenge commenced: Mosey to Yulman garage and Mosey to the peak on your own pace down the stairs.  Long Indian run down Calhoun to Loyola Rec garage.  Indian run to the top and Kong ran like he was being chased- he was – so the pace was aggressive. Down the stairs and Mosey to Wolfpack mountain.  Indian run to the top with a lot of heavy breathing.  Down the stairs and hustle to the flag!  3 minutes overdue but a good 4 mile run once it was all done!

    Count off, name o rama, and intentions. Ball of man with prayers for a safe and fun Mardi Gras.

  • Perfect Weather at Okwata

    YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
    As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…

    The Thang

    Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:

    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Abe Vigodas IC x 10

    Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!

    1 Merkin, 2 air presses in peoples chair
    2 merkins, 4 air presses in peoples chair
    you get the idea…
    10 merkins, 20 air presses in peoples chair

    Mosey to the HOP (House Of Pain)

    4 Pax, 4 Stations!

    Station 1 – Squats AMRAP
    Station 2 – Step Ups AMRAP
    Station 3 – Pull Ups AMRAP
    Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
    Rinse and Repeat!

    YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:

    Dirty Mac Deuce…..Okwata Style!

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run (That sucked…)

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but had to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run (Still sucked, probably even a little worse..)

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!

    Mosey back to the Shovel Flags (that’s right, plural) for the COT

    Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.

    NMM

    YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.

    Thanks for posting with me this morning, and for pushing me!

  • No show Tortoise and The Hares!!

    Awoke this morning to heavy morning dew and fog lingering. Decided to get in a little pre-thang before the Scramble to make sure I keep pace with the rest of the Northshore Gazelles. Challenges seem to bring the best out of these men and the RRR has surly sparked some impressive numbers thus far. As I journeyed along with the pre-thang,  jamming to some tunes my phone begins to ring at 0455. First  thought entering the mind is it must be one of seal team 6s men calling for a location to join in on the pre Mosey. Or could it be Turtle calling to let one know he has hit the snooze button one to many times and a Fart Sack was inevitably going to be the end result.. With only part of my first 2 assumptions coming to pass, I notice it’s Backdraft calling to confirm the locale of the morning beatdown. I am inspired by the self discipline and drive you have as a young man to arise extra early knowing your  journey to the AO is 30 mins at minimum. And what’s even more inspiring is that Low Brass is along for the ride. Let’s  face it not many men or young men when presented with the option of being on a holiday week enjoying the comforts of rest would choose to arise so early and get in some work before the rooster crows and welcome it with such passion and Hare like abilities.. So, if you two would so kindly indulge this tortoise of a runner to join in, it would be much appreciated.

    Our journey begins on the standard route at a hare like pace and thoughts quickly run through my mind.. Can I keep up? Will these young men lap me? Can you push them as much as they push you? Well, the end result is the tortoise and The Hares completed the 3.2 in what seemed like a shooting star pace (at least to me) and arrived back to the AO with 20 mins to spare.. Decided to head over to the monkey bars for descending order pull-ups 12/10/8/6/4/2 with 12 Merkins and 20 TRX swing pulls bets each set of pull-ups. Closed out with some Mary. 25IC LBCs, 25IC FK and 25IC Freddy Mercuries..

    countoff, announcements, COT

    Thank you for your inspiration on this Gloom!!

    Surly would not have achieved on my own!!

     

  • King Cake Burnoff

    The carnival season was officially over come Ash Wednesday morning which meant it was time to start burning off the king cakes and beers.  The Q slot was empty and and so was the attendance at the virtual shovel flag as YHC jogged up.  Hopping we wouldn’t have a PAX of one at The Foundry, YHC waited for someone, anyone to help grind through a workout with.  Alas, at 5:31 two braves souls appeared and we quickly concocted a plan for the morning.  Here’s what went down:

    Cowbell to start things off:

    Mosey down Roosevelt Mall and veer off for COP:  SSH, Hill Billies, Peter Parkers, Imp Walkers, and one or two more??

    Mosey over to The Refinery for soem muscle building circuits:

    Round 1 – Pull Ups, Hanging Knee Ups, WWII Sit Ups x25 (timer)

    Round 2 – Dips, Burpees x10(timer), and something???

    Round 3 – Box Jumps, American Hammer, Bench Dips x30 (timer)

    Pass the mic to Tool for a mosey to the track.  Circle up for (4) 3 min rounds of an unnamed routine, I believe once referred to as “The Suck” workout:

    3 exercises (SSHx6, Squatsx6, Merkinsx6), as many rounds as possible in 3 minutes, followed by 1 minute of rest.  We cranked this out 4 times which definitely brought the sweat.

    Next up, some DJ style Mary:

    Flutter Kicks x20, Crunchy Frogs x20, LBC x20, Penguins x20.

    Back to base for a COT and call it a morning.  I’d venture to say a few slices of king cake were burned off during the workout.

    Tool

     

  • Stomp #129 – The Lone Ranger

    Mardi Gras morning 2018 proved to be a day when few were up for a early morning reveille and making a 5:30am post.  The scheduled Q had to bail the night before, rumor had it so he could make a Zumba class with his M, or something.  Several other Stomp regulars dropped like flies via text the night before, all without worthy excuses.  Many of the PAX planned on making the REX run later that morning but YHC could only squeeze in an early run.  So alas, there was a PAX of one at the virtual flag on Roosevelt Mall at 5:30 am, where I gave a silent disclaimer and departed on the normal route.  YHC enjoyed a serene run out along the bayou, down Jeff Davis, and back.  I timed it to be back at the flag for 6:15 in the event of any stragglers who might have posted late but no dice.  Kept on going with a jog home and a silent COT along the way, totaling 5+ miles.  A few hours later some pics surfaced of the many PAX who posted in Audubon for the run with the King of Carnival.  Good to see fartsacking was not dominant that morning.  Great way to start Fat Tuesday.

    Tool

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • Lundi Gras Lap

    16 PAX for a Lundi Gras stroll uptown at the Skinny.  It’s Monday so you know that means a lap.  A guaranteed 1.7 miles.

    Thought I might be alone on Lundi Gras but we had another huge PAX.

    Bartman was the Q but got the text looking for backup since he was out of town.  I was in coverage mode.

    First –  we started our loop and pulled over for a quick circle.  SSH x 20,  Imp Walker squats x 20, Morning glory x 20, and Mtn Climbers x 20

    Prisoner Mosey to the Rows.

    Rows x 20 that was the count.   Then we did Plank Jack Station, Squat station and a LBC station.

    Mosey by sprint a running man and jog a running man to the bridge on the left.

    Here we circled for Jack Webb to 10.

    Then we sprinted a long run to the fountain. Incline Merks to wait.

    Dips x 20

    Then group 1 Bear Crawl around the fountain  Group 2 step ups

    Flip flop

    Indian Run to the Pull ups – Made the faster guys circle back for us.

    Then we got the bar for Pull ups x 10

    The rest of the gang did Plank Jacks, Plack walks and squats.

    Finally we ran the golf cart path to the FLAG.

    I got admonished for arriving 2 min late – my apologies men.

    Thanks for getting my toxic body out of bed – you rule!