F3 New Orleans

Category: New Orleans

  • One is a LONELY Number!

    Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get it.
    Well enough about that Captain Sparkles did things a little different since he was running along. Decided to pray while I ran. And gave myself RESPECT for not getting back in truck and heading home. Hey I was up so let’s get it done! If you want to be above average you have to do things alone sometimes.

  • PAX Aplenty at Turkey Day Race

    Strong F3 showing at The Turkey Day Race this morning with 15+ PAX, some regulars and some occasional gloomers.  This 5 mile race had been kicked around in the CSAUP mix for a while and after seeing a bunch of F3 shirts representing YHC felt it constituted a backblast.  Mother Nature gave us chilly yet perfect running conditions which made for some great times with the PAX.  T-claps to Da Parish for posting earlier at Okwata then getting his PR in the race…way to man up!  Also, T-claps to the PAX that had their 2.0s out there and exposing them to the world of fitness.  Some good F2 was had before, during, and after the race along with a few 12oz curls thrown in for good measure….who knew peach beer actually tastes decent.  No COT at the end since the PAX were all scattered.  Definitely a good way to start Thanksgiving Day, and the race proceeds benefit Spina Bifida of New Orleans so it’s a double win!

    Tool

  • Be Thankful

    4 men showed up on this beautiful Fall morning for a little exercise before the food gorging of the holiday weekend begins. A quick disclaimer and off we go.

    We took a short jog before our warm-up COP.
    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Arm Circles x 20 IC

    Next, Route 66 for all of the Thanksgiving travelers this weekend:
    We ran down the Roosevelt Mall, dips at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Next COP:
    Alternating lunges x 20 IC
    Merkins x 20 IC
    Low slow squats x 20 IC

    Next off to Foundry for some circuit training. 4 men, 4 stations.
    Round 1:
    Pull-ups, Box jumps, Body rows, The count: 15 WWII sit-ups
    Round 2:
    Step-ups, Derkins, Body rows, The count: 15 WWII sit-ups
    Round 3:
    Step-ups, LBC’s, L-hangs, The count: run to the track, 5 burpees, and back

    Next a mosey back to the Roosevelt Mall for Route 66 back to the flag:
    Jump lunges at each bench, start with 5 and increase 1 per bench, ending at 16.

    Finally our last COP near the flag for some Mary.
    Dying Cockroach x 20 IC
    American Hammer x 20 IC
    Crunchy Frogs x 20 IC
    Hello Dolly x 20 IC

    Back at the flag, count off, name-o-rama, and special intentions. Good luck to all those running the Turkey Trot, and safe travels to all traveling this holiday weekend. Thank you for allowing me to lead! Happy Thanksgiving!

    Walleye

  • Thankful 4 F3

    Excitement had been building all week.  Two Yutes was scheduled for his VQ on Thanksgiving morning.  The excitement from the pax was natural.  It’s encouraging when guys are willing to post on a holiday morning.  It’s even more encouraging when a guy steps up and says he will lead on a holiday morning.  So to have a guy willing to lead for the first time on a holiday morning was impressive.

    Unfortunately fate had different plans for Two Yutes.  YHC received a text at 0500 stating that Two Yutes had come down with a stomach bug (graciously provided by one of his two yutes no doubt) and he would be unable to post.  It’s a shame.  He had shared a preview of the plan with me and it was going to be a great one.  Much better than what actually transpired.  Oh well, save it for next year.  Shorty, pencil the man in for 11/22/2018.

    YHC gave the disclaimer amid palpable disappointment concerning the man providing the disclaimer.  Then we were off in search of new territory, 6 F3Nola vets, 1 from F3 Birmingham, and 2 Holiday FNGs.

    The Thang

    We headed east where YHC found a well lit, fairly even, fairly dry area near the lake.  We circled up for 25 SSH (IC), 20 Merkins (IC), 30 Imperial Walkers (IC), 20 Peter Parkers (IC), and 20 Low Slow Squats (IC)

    We headed further east, crossing the bridge and circling up on the far side.  Here we commenced a Dirty McDeuce.  All exercises 12 reps in cadence, each set followed by a lap around the grassy area (quarter of a mile?)

    • Set 1: Abe Lincolns, Sissy Squats (#CrowdPleaser), LBCs
    • Set 2: Wide Merks, Plie Squats, LBTs
    • Set 3: Tempo Diamonds, Squats, Dying Cockroach
    • Set 4: Carolina Drydocks, Monkey Humpers, Mountain Climbers

    Next we took advantage of the nearby parking lot.  Partnered up.  Pax 1 line jumps parking line while Pax 2 does 15 merkins.  Flap Jack and repeato until 4 sets are completed.

    This left just enough time to head back and go to the top of the levee for….if Tool or Cowbell is reading this, I am sure they can guess it…..

    Quadraphilia! – Always facing the lake, down and back up the levee amrap for 4 minutes.

    Headed back to the flag where we had the COT, gave thanks and named our FNGs.

    Moleskin

    The Dirty McDeuce is one of Yankee’s favorites.  Leading it today was my way of saying thanks to him for EH’ing me 3 years ago.

    We were joined today by Happy from F3 Birmingham.  It’s always a pleasure to work out with guys from different regions of the country.  They must be doing something right in Birmingham, because he was leading the charge all morning.

    FNG Gator earned his name from the socks he wore this morning.  He’s Jingle Vader’s nephew and the sense of style is obviously hereditary.  FNG Magellen had a difficult time finding the AO.

    At the COT, everyone had a chance to sound off on what they are thankful for.  The list included Family, Freedom, Marriage (Happy Anniversary Frac!), Quadraphilia (I’m lying), our 2.0s etc.  We have a lot to be grateful for.

    T-claps to Da Parish for posting prior to the Turkey Day Race.  That’s a man trying to earn his Turkey and Gravy.

  • Reluctant Q – nah never reluctant

    Rare Q because I was 8 min early.  Never happens.

    Once the PAX assembled – I let everyone get ready and we took off for a loop in the park.

    Stopped for some PIMPS at the pullups. Pull ups was the count for 10.

    Imperial Walkers, Merks, Plank Jacks, Squats.

    Then we moseyed to the oval field.  Here we did 5 rounds with Tyson.

    R1.  SSH  R2.  Hill-billys  R3.  Freddie   R4.  Peter Parks  R5 Park Peters

    Then Hallelujah run to the benches.

    Here we did Dips, Left Leg SU, D–erks, Right Leg SU  x20

    Mosey as a herd to the field to the left across from the bridge

    Circle up – tell the pax something you are thankful for during a cool down.

    Things ranging from Family, friends, health to the not so obvious but just as true bourbon and bustiers.

    Here we did a min ring of fire.  Bear Crawl circle right,  12 shoulder taps bear crawl left 15 cross fit merks.  bear crawl to the middle, back and middle and back.

    Mosey to row bars.  Sprinting every other painted running man.  Total of 6 sprints.

    At the rows.  Plank and wait.  20 row ups.

    Run at your pace to the flag.  NOLAN RYANS while you wait for the 6.

    Awesome AM.  I love getting that workout in – always a pleasure.

     

  • Four Legged Fartsack @ Stomp #117

    Nine Pax were treated to a cool and crisp morning in City Park, perfect for the usual Tuesday run + lagniappe.  Puddles had signed up for his VQ but couldn’t make it so after playing eenie meenie miney mo with the PAX it became apparent I’d get stuck writing the backblast.  T-claps to Fracsac for bringing FND Pace Car since the previous memo stated it would be a four-legged friendly beatdown.  Also, T-claps to Heisenberg and Da Parish for a pre-thang run and getting some extra miles in.  And right before take off, Shorty surfaces from the gloom for the koter…along with a shovel flag that hasn’t seen the light of day in months.  YHC had to quickly come up with a game plan so after taking a quick poll from the PAX, it was decided we’d run 40 min (20 out, 20 Back) at your own pace along the Bayou route and reconvene at the flag for the finale.  We took off with the crew drifting off in a few groups, many of us enjoying some good F2 along the route.  Distance covered should have ranged between 3.5 to 5 miles.  Once back at base, we knocked out (4) one minute rounds of high intensity cardio/core exercises: burpees, semi-circle mountain climbers, plank jacks, and low country crab.  This was cause for some grumbling by those that wanted to get off easy with LBC’s or hopscotch.

    Caped it off with a COT.  T-Claps to Jingle Vader on his 250th post of the year!  If posting=manliness then you’re at least five times the man that Shorty is.

    Great way to start a Tuesday.

    Tool

  • 2 Years of Rocks

    2 years ago, YHC was introduced to Rock City by Bogey and Marlin.  And over 2 years, YHC has grown to love the rocks.  Though, no thanks to Triple Shift, YHC can no longer find the specific rocks he loves, as they have been buried beneath, below, behind TS boulders….  But the rocks are my friends.  The rocks are a great way to start a week.  Many a Monday has arrived at YHC’s house, and the thought of getting stronger with the Rocks has propelled me out of bed, helping to avoid the dreaded fartsack.  And how the week starts dictates how the week goes.  So what better way to start the week than with the opportunity to pick up The Rock.

    6 veteran PAX joined YHC, to (unknowingly, perhaps) celebrate a 2 year anniversary.  As with the 1 year anniversary, 1 year ago, YHC pulled back some of his favorites from his first Rock City workouts.  Off to the Rock Pile!

    But first, Burpees OYO for everyone while we wait for Marlin to finish getting dressed.

    COP #1: Circle up to start the workout (while listening to Bogey and Hawg carry on about something or other, like a bunch of teenagers…  Sheesh.  Pay attention, guys!)

    • SSH x25
    • IW x25
    • Peter Parker x25
    • Nolan Ryan x15 (each side)
    • Parker Peter x25

    Go find your rock.

    COP #2: Bloom where you’re planted.  Always a favorite.

    • Shoulder Press x16
    • Curl x16 (I didn’t say “drop your rock” in between, Jingle Vader)
    • Row x16
    • Bench Press x25
    • Repeat with x12 (and x25 Bench)
    • Repeat with x8 (and x25 Bench)
    • Repeat with x4 (and x25 Bench)

    Amnesty grumbles about his poor shoulders.  Typical.

    COP #3: Lietuenant Dan, with a Rock

    Mosey to the tree-lined field.  1x Lunge (both legs make a single lunge), 2x Squat.  Repeat 2x/4x, 3x/6x, etc… Until you reach the fence at the far side.  This better on your shoulders Amnesty?

    Have a seat in the People’s Chair.  After a bit, how about some shoulder presses?  Stand up, Shake out.  Do it again (though this time, we’ll mix in some curls)

    COP #4: The Playground.

    7 people, 7 stations.

    • Burpees x12 (the timer)
    • Throw the Rocks Over the Fence
    • Merkins
    • Sit Ups
    • Swing Merkins
    • Squats
    • Pull Ups

    Rocks make a lot of noise when they land on the sidewalk.

    COP #5: Mary, con rocca.

    Circle up near the rock pile to finish up with Mary.  Use your rock as you see fit…

    • Dolly x25
    • Flutter x25
    • LBC x25
    • Rosalita x25

    Back to the Flag for count-off, name-o-rama, announcements (VQ for 2 Utes this Thursday at Okwata!), and intentions (safe travels for Thanksgiving, gratefullness for the gifts we have received, blessings on a friend of Marlin’s in a serious car accident, Blessings for Brady and Tool)

    Thanks again, gentlemen, for letting me lead.  Here’s to many more years with the Rocks!

  • Shake down the beatdowns

    YHC was angry.  Very angry.  The season had been promising (despite that one point loss to the Bulldogs way back when).  But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished.  YHC has seen this same scenario play out way too many times.  So PAX were going to feel his wrath.

    After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.

    COP #1: 2017 Football Season

    • SSH x41
    • 8 Burpees OYO
    • IW x41
    • 8 Burpees OYO
    • Peter Parker x41
    • 8 Burpees OYO

    Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score.  And indeed it was.  41-8 Miami on Saturday the 11th.  At this point, YHC announced his intentions of taking out his anger on the PAX.  And the PAX wondered why they had to bear that wrath?  Rocky Top wondered why we weren’t talking about Tennessee football failures?  The answer to both questions is the same: because Rudy is the Q.

    COP #2: 2016 Football Season

    Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse.  At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)

    Mosey to the lawn in front of the museum

    COP #3: 2015 Football Season

    Ends with a 44-28 beating by OSU in the Fiesta Bowl.

    • 44 step Lunge Walk
    • 28 Merkins
    • Repeat x2 (because “we were only 2 plays away from playing for the National Championship” – per esteemed coach Brian Kelly)

    COP #4: 2014 Football Season

    First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.

    Then we introduce the Route 55 to recall the 55-31 loss to Arizona State

    • 1 Squat Jump at the First Lightpole
    • 2 at the next
    • … Repeat …
    • 10 at the 10th (for a total of 55 Squat Jumps)

    Mosey to the Fountain and Plank for the 6

    COP #5:  2013 Football Season

    Boomer Sooner rolls into South Bend and administers a beatdown, 35-21

    • Alternating Leg step ups x35
    • Dips x21

    Mosey to the Baby Foundry

    COP #6: 2012 Football Season

    Alabama rolls the Irish, 42-14.  Coach Kelly describes how the Irish were totally Outmuscled.  So we will work on our muscles.  Partner up, 8 stations.

    • Burpees (x14 – the counter)
    • Merkins
    • Hanging Knee Raises
    • Rows
    • Step Ups
    • Dips
    • Pull Ups
    • Ski Jump over the Green Monster

    Mosey to the Tool Wall

    COP #7: 2006 Football Season

    Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).

    • Calf Raise x27
    • Monkey Humper x27
    • Repeat

    Back to the Great Lawn

    COP #8: 2007 Football Season

    ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans.  We celebrate by 90 yard sprints, one for each first down.

    COP #9: 2013 Music City Bowl

    Not all is lost, though!  We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.

    • LBC x31

    Back to the Flag!

    Circle up for count-off, Name-o-rama, Announcements and Intentions.  Upcoming events:

    • This Thursday: Turkey Trot, wear your F3 gear!
    • December 2nd: Clown Car to Troubled Waters for the Obstacle Course
    • Watch for Yankee email with info about an F3 Christmas event
    • Rock and Roll Marathon in early March.  Not too late to start training!

  • Q d’etat at the Uptowner

    Well, so maybe it wasn’t a revolt or overthrow of the Q, but the Q didn’t show, which made the Pax step up and show poise under pressure. No stress here in F3 Nation, which was proved again today.
    YHC arrived right at 0530 to no flag and 2 Pax. When Jingle Vader squinted in the gloom and saw I wasn’t Duct Tape, he knew another would need to step up. HVAC wasted no time, taking the reigns for the warm up. HVAC gave a brief disclaimer on behalf of us all, and then:

    SSH IC x 30
    Windmills IC x 30
    Triple Shift arrives, and he has a Shovel Flag! The Shovel Flag is planted, and all is well!
    IW IC x 30

    A round of the following:
    Merkin x 10 IC
    Bird Dog alternating OYO for about a minute or so (HVAC had no timer, so he winged it)
    Elbow Plank for about a minute or so (Once again until HVAC said stop)
    Rinse and Repeat two more times

    A little Mary from HVAC
    Russian Twist IC x 30
    Tin Snips IC x 30 (An HVAC original)
    Bicycle IC x 30
    YHC knows what you’re thinking…oh, you mean Freddie Mercury? No, not from HVAC. This is more of a “dancing on the ceiling” sort of thing. Prop yourself up on your shoulders and pedal straight up toward the ceiling.

    HVAC passes it to YHC. Good for YHC, probably bad for the Pax…
    Partner up!
    Partner Derkin (parnerkin!) Pax 1 Planks while Pax 2 performs derkin with feet on Pax 1 back x 10. Then to make things real bad, Pax 1 does merkin x 10 with Pax 2 feet still on his back! All IC.
    Flapjack. Triple Shift regretted getting YHC as a partner, but what doesn’t kill you makes you stronger….
    Regular sit ups. Pax 1 holds Pax 2 feet and Pax 2 does regular situps (AMRAP) OYO for one minute. (YHC actually had a watch)
    Flapjack.
    Leg Throws. Pax 1 on the deck holding Pax 2 ankles. Pax 2 throws Pax 1 legs left, right and center for a total of 30 (10 each direction).
    Flapjack.

    YHC passes it to JV, which YHC instantly regretted. Grab a rock and head to the wall, aka fence for peoples chair with a rock.
    JV had the Pax sit for a while (no times, just until Q says so…a minute?), then do some OH Press IC x 10, then sit for a while, then do some OH Press IC x 10.
    Stretch legs, then sit again, this time for some curls IC x 10, sit for a while, and do curls IC x 10.
    Off the fence. Set the rocks down and do an exercise called JV on a rock. Best we could come up with….
    Merkin on the rock, then right arm up to the sky, back down to merkin on the rock followed by left arm up to the sky. Wait, that was one? IC x 10.
    On our sixes.
    IC x 10 rock presses. Apparently not challenging enough for the Q, as we went into the next phase…
    IC x 10 of slow 4 count up and slow 4 count down rock press (constitutes one)
    Although the Pax had already completed the Russian Twist, JV pointed out it wasn’t with a rock. Hard to argue, as illogical as it sounds. This is JV. so…..
    Russian Twist IC x 10 with a rock.
    YHC thinks that was it for JV, and it was passed to Triple Shift to close it out. One would think getting it away from JV would be good right? Not when it goes to Triple Shift……
    Q instructs the Pax to get a bigger rock….Oh joy!
    Deadlift with Rock IC x 10 (could have been more, YHC was distracted by the Q’s badgering to keep the back straight….which is good advice, but still falls under the badgering category)
    Set rock down and do an exercise to prove YHC has no balance
    Right foot planted, with left foot off the deck, up and down IC x 10. Switch to left foot planted, with right foot off the ground IC x 10. It may have been more, but YHC was focused on not taking a face plant into the rock on the deck.
    Grab your heavy rock and place it between your shoulder blades behind your head.
    Lunge to the right, followed by lunge to the left all IC x 20 (10 each direction).

    YHC believes that was it, but may have missed something. Great beat down by the entire Pax this morning.
    COT
    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    SYITG

    Fracsac

  • Who says you have to run?

    YHC has been commuting from The Parish to post.  As a result, the frequency of post has dropped and the frequency of Qing has severely dropped.  Nonetheless, YHC had been put down for today’s Foundry, and Q he shall.   Rolling in hot at 5:30 on the dot, the disclaimer was given to the 8 PAX who awaited him….wait, I know that Ole Miss sticker (no not Snooze), make it a full 10 PAX. Disclaimer again and mosey to the Refinery Softball Field.

    W/U:

    • Jog in place *mumble chatter
    • High Knees *mumble chatter
    • Butt Kicks *mumble chatter
    • Cross Country Skiing *mumble chatter (for the “middle-out” reference, see HBO’s Silicon Valley)

    The Thang:

    ATM’s x 2

    • 15 Shoulder Taps IC
    • 10 Tempo Merkins IC
    • 10 Fast Merkins IC

    BLIMPS x 2

    • 5 Burpees OYO
    • 10 Lunges (each leg) IC
    • 15 Imperial Walkers IC
    • 20 Merkins IC (1 count)
    • 25 Plank Jacks IC
    • 30 Squats IC

    CLIMB x 3 increasing – Full discloser, the count became very skewed and kind of subjective at one point.

    • 1, 2, 4 Crab Cakes IC
    • 2, 4, 8 Lunges (each leg) IC
    • 3, 6, 12 Iron Cross IC (sometimes called Lance Armstrongs)
    • 4, 8, 16 Mountain Climbers
    • 5, 10, 20 Burpees OYO

    Deconstructed Burpees

    • 10 Squats IC
    • 10 Leg Thrust IC
    • 10 Merkins IC (thanks to Tool’s Rudy Impression)
    • 10 Leg Thrust IC
    • 10 Jump Squats (1 count) IC

    Mary – Circle of Q

    • Out For Justice – Dying Cockroach IC x 15
    • Cowbell – Crunchy Frog IC x 15
    • Amnesty – Wife Pleasers IC x 15
    • Wall Eye – American Hammer IC x 15
    • Apples – LBCs IC x 15
    • Milkman – Rosalitas IC x15
    • Triple Shift – Freddy Mercury IC x 15

    Count Off, Name-o-rama

    Announcements:

    • Cowbell, Tool, Amnesty, & Da Parish will be at the Turkey Day Race.  We’d love to see a great F3 presence.  ONLINE REGISTRATION CLOSES AT MIDNIGHT TONIGHT.  Register Here Now
    • Rock & Roll Marathon & Half Marathon training has begun.

    BOM with special intentions for all of the friends, families, & PAX that are experiencing ailments and hard times.

    Thank you for the opportunity to lead,

    Da Parish