F3 New Orleans

Category: New Orleans

  • Shoulder Down-Pain-ment

    Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.

    DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Propellers (fka arm circles) x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    -Chest Press x 20 IC

    -Squat Press x 15 IC

    -Curls x 15 IC

    -Chest Press x 15 IC

    -Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)

    -Curls x 10 IC

    -Chest Press x 10 IC

    As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:

    -seated shoulder press x 10 IC

    -quick break

    -seated curls x 10 IC

    Take your friend home and let’s get some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello-Dolly’s x 20 IC

    -Penguins x 20 IC

    -3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)

    Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.

    Countoff, namerama, announcements, shoutouts, prayer.

    As always, it was truly a pleasure to lead!

  • Modified Monday Marsh

    The Q decided to rise a little earlier to get some miles in by running to the AO. As I arrived to an empty court I could only wonder if this would be a beatdown of loneliness or if more brothers would be arriving. 0505 and no one in sight so the lone Q decided to modify a little beatdown. Let’s get to it..

    25 pull-ups

    15 staggered right, 15 staggered left, 30 regular Merkins R/R

    50 LBCs, 50 FK, 50 Hello Dollies

    Then the sighting of 2 F3 brothers getting in some road work.. Steve and EiEi journey past the AO. Later the Q is informed of how one hit 10 miles and the other hit 16 miles… Great job men!!

     

     

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • 610 Stomp and Crawl

    YHC arrived at City Park to find 2 strangers in the gloom – My Pleasure (from Raleigh) and an FNG he brought with him.  Coming from Raleigh to bring an FNG to the stomp – NICE WORK!

    Today’s workout: 30 minute out-and-back along the bayou, meet at the track for some extra work.

    Smooth and Cowbell set the pace, and we managed to knock out 3.5 miles in 7:45 pace.  Thanks for pushing me guys.

    Back at the track, we circled up for:

    • SSH x25
    • Bear Crawl out (30-40 yards), Crab Walk back
    • Peter Parker x25
    • Walk Crab out, Crawl Bear back
    • IW x25
    • Sprint out, 20 Derkins, Sprint Back
    • Floyd Mayweather x25
    • Frog Jump out, Squat x20, Sprint Back

    Mosey back to the flag for some final Mary

    • Flutter Kick x25
    • Dolly x25

    Circle Up to introduce our FNG to the 2nd and 3rd Fs.  Named “Minnesota”, as he reported that as the original home of his wife before remembering that it wasn’t Minnesota, it was Kentucky.  Two states that sound like, look like, and are right next to each other.  Sorta.  Or not.  His “Minnesota Missus”….

    Gentlemen, thank you for the opportunity to lead!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • RED Friday Debuts at The Uptowner

    Low turnout at The Uptowner this morning.  YHC had let Triple Shift know that I would cover for him as he went to Wolfpack Mountain chasing celebrity and fame.  Where was the rest of the pax? Was it the unexpected rain, the empty promise of some TV time at Wolfpack Mountain, the confusing name and parking situation at The Uptowner, a really popular workout in another locale that Roots created (and 23 people attended on this chilly, rainy day)…I don’t know.

    Warmup – SSH x 31 (Shout out to the Park’s Namesake); Imperial Walkers x 25; Choppin’ Wood x 15

    The Thang

    The Wittman Hero WOD.  7 Rounds of

    • 15 Kettlebell swings (thanks to Little Rock)
    • 15 Power Cleans (thanks to Gibralter)
    • 15 box jumps (thanks to The Wall)

    That was it, I’m not sure if I ended on time or not.  We counted off, reminded myself of the announcements and prayed out loud.  Then, inspired by Worms, we took some pics.

    The interwebs say that 15:00 is a good time for the Wittman WOD.  What?!?  Liars.  It took me the whole friggin’ workout.  I blame it on the fact that I am not very strong or athletic.

    Moleskin

    Shoutout to F3 Greenwood, today was the first F3 NOLA RED Friday, a workout designed to remember everyone deployed, by completing a CrossFit Hero WOD.  Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

     

     

  • That’s Right, One More Time…

    Pre Thang: YHC arrived a little early in case the rumors were true and it would be necessary to work out the logistics of dragging around a news crew, but alas they never showed up…  However, the pax seemed to never stop coming. At 05:30, after the disclaimer we moseyed out and around to the front of TU where the last of 23 pax joined us.

    The Thang: Warmup COP– SSH, Mtn Climber, Imp Walker, Peter Parker x 25 and 10 Burpees OYO. Mosey to WPM.

    BLIMPS to the top — Stop at each level : 5 Burpees, 10 Lunges each leg, 15 Imp Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Plank and wait at the top. Mosey down the stairs. Since it was ground hog day, as an homage to the movie of the same name,  we did it all over again. #crowdpleaser At the top we did 6 minutes of Mary: RT, Hello Dolly, Real Freddie, Flutter Kick x 20, LBC x 25. Mosey back to the flag for COT w shoutout by YHC.

    Welcome FNG’s I Love You Man and Medulla Oblongata!

    Good Times!

    Roots

  • “We call that Lagniappe”

    Some may boil crawfish and add a little extra salt, other’s may barbecue adding some extra sauce. Then there are some who after a long work week stop at the Barley oak for a refreshing cold brew on tap with some friends to chatter about the upcoming weekend and quickly realize they may have had a few too many and soon make the call to Uber for a safe journey home… Or it could be those who meet at an AO for 0445 on a Friday Gloom for the weekly 10k, but soon become overachievers raising the bar just so slightly higher.. For all of you out there reading this Blast, here in south Luzianna “We Call that Lagniappe!”

    Rolled in about 0440 with no one in sight thinking, hey if know one shows I will get out there and knock this thing out… NOT sorry Captain Sparkles if that would disrespect the Cove but the temp was in the low 50s with Gail force winds ripping somewhere near 15-20 and this 6% was struggling with the possibility of being a Lone Ranger… Wait a second Shooter, do you truly think your fellow F3 brothers are considering not posting to give you that opportunity? 🤔🤣 Not a chance as Steve turns in from Lakeshore Drive shortly followed by Carpool and then a sighting of Bushwacker rolling down Jackson street coming in Hot right on time…

    We count off,  say a quick prayer and off we go.. The Q took the PAX up Jackson to the Trailhead journeying a path he had taken the PAX on some weeks back.. Remembering the last time upon returning we had to journey past the AO down Lakeshore for a little extra to hit the 6.2 miles. However, on this Gloom the QIC threw in the loop from Thursday’s AO to get the extra required before returning and that’s where the confusion sets in. As Carpool and I turn back down Jackson off the Trailhead he brings to my attention that we have hit the 10k mark. So as we complete the run the distance comes in officially at 7.04 miles completed at  an hour and five minutes with a pace around 9 flat.. Great job gentleman, way to get in some lagniappe this morning.. Now Bushwacker head home and get some much needed lagniappe in other matters that I need not elaborate on 😬…

    Appreciate the lead👊!!

  • Super Blue Blood Moon – Foundry Edition

    The Super Blue Blood Moon was to occur this morning. So I polled the men of the Foundry: begin the beat down, or watch the lunar eclipse??? They voted for both! Disclaimer, and off we go.

    We moseyed to the racetrack for a warm-up lap.
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters

    Now to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Windmills x 10 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    We did 11’s across the football field, as the lunar eclipse began above our heads.
    Merkins on one side, jump squats on the other side.

    Next, a mosey down the back street to the Foundry, with BLIMPS at each light post:
    Burpees x 5
    Lunges x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    At the Foundry, 4 stations for 7 men. 3 sets total.
    10 WWII sit-ups had the count
    Body Rows
    Step Ups
    Pull-ups (Hanging knee ups to modify)

    Running short on time, we moseyed back to the flag, with the lunar eclipse 50% completed. Count-off, name-o-rama, announcements, intentions, and a prayer. Great morning, great eclipse, better men!

    Thanks for allowing me to lead.
    Walleye