F3 New Orleans

Category: New Orleans

  • Under and Over 610 Stomp

    8 pax + 1 Canine gathered around the site flag anxious to get some miles in.
    YHC crafted up yet another route, its always good to keep things fresh.

    Route is simple- head out on the road around the track, left at the fields, go UNDER 610 and take left, take next right and follow the diagonal cut over (don’t go straight!) take a right at the circle on Harrison ave, take another right on Wisner and go OVER 610, take a right by Christian Brothers, head back to the flag via Roosevelt Mall. eh, looks a little easier on a map. all in all about 3.6 miles total.

    Per usual, Rudy and YHC ran together and per Rudy’s brilliant idea, ran a lagniappe 1 mile lap around the pond on the way back.

    T-claps to Woz for pushing through the run with us in preparation for his upcoming GoRuck.

    With a few minutes to spare, we spent it with Mary:
    20 X Crunchy Frog
    20 X Flutter Kicks
    20 X American Hammer
    20 X LBC’s

    Circle up for Announcements, Intentions, and Prayer.

    Oh, and then count off and name-o-rama. T-claps to Fracsac for remembering!

    Thanks for letting me lead.

  • Rock City

    Seven men showed up on this cool crisp November morning to better themselves. Instead, they got to hear Rudy, Apples, and YHC lament another painful Notre Dame football loss. Unlike our quarterback, at least we showed up… A calm, thoughtful disclaimer, and off we go.

    First a short jog to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Windmills x 20 IC
    Arm Circles 10 Forward, 10 Backward IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    Grab your rock and mosey to the baseball field, for some version of 11’s. Or maybe it was 12’s. There was some confusion. Ya see, we were going to this bingo parlor at the YMCA, well one thing led to another, and the instructions got all fouled up… Either way, it ended up being a bad idea.
    10 8-count-body-builders, run 1 tree (10 yards) and back with rock
    9 8-count-body-builders, run 2 trees (20 yards) and back with rock
    8 8-count-body-builders, run 3 trees (30 yards) and back with rock
    At this point, YHC realized this would take WAY too long to complete, so we halved it.
    6 8-count-body-builders, run 5 trees (50 yards) and back with rock
    4 8-count-body-builders, run 7 trees (70 yards) and back with rock
    2 8-count-body-builders, run 9 trees (90 yards) and back with rock

    Next we mosey to the race track for the next COP:
    Shoulder press with rock x 20 IC
    Biceps curls with rock x 20 IC
    Rock rows x 20 IC
    Chest press with rock x 20 IC
    Squats with rock x 20 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 15 IC
    Biceps curls with rock x 15 IC
    Rock rows x 15 IC
    Chest press with rock x 15 IC
    Squats with rock x 15 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 10 IC
    Biceps curls with rock x 10 IC
    Rock rows x 10 IC
    Chest press with rock x 10 IC
    Squats with rock x 10 IC

    Mosey back to the outfield for 2 minutes of Mary.
    Flutter kicks x 20 IC
    Penguins x 20 IC
    LBC’s x 20 IC

    We returned our beloved rocks to the pile, and raced back to the flag to finish just in the nick of time.
    Count off, Name-o-rama, announcements, intentions, and a prayer.
    Thanks for letting me lead!

    Walleye

  • The Mountain 156th time

    Roots asked me to step in and Q due to a work conflict on Friday AM.  It was my pleasure.  Alarm clock pinged me from snooze at 521!  I was worried but I arrived on time.  It was chilly – I even wore a long sleeve shirt!

    3 years of Fridays at Wolfpack Mtn.

    Disclaimer – then we were off.  14 PAX – I wrote down who I remembered but I am definitely missing a few.

    We started with a normal warm up.  SSH x 20, Mtn Climber x 20, Imp Walkers x 20, Merks x 20

    Straight to the base of Wolfpack Mtn.  Here we copied one of the first Wolfpacks delivered by Roots.

    We did 20 plank jacks at one end of the garage, and 10 cross fit merks at the other end.  Meet at the top.

    6 Mom at the top.

    LBC x 20, Hello Dolly x 20, Flutter x 20, Rosalita x 20, and LBT x 20

    Back down the stairs.

    Ran back up to the top again OYO  we did squats – touch the ground – x 20 on one side and 15 peter parkers on the other side

    To the top!

    At the top we did some core — hip dips x 10 each side.  Parker peters x 20 shoulder taps x 20

    Down to the bench alley.  Dips x 20, Left Leg x 20, Irks x 20, Right Leg x 20, Dirks x 10  Dips x 20

    Back to the FLAG!

    Thanks for allowing me the opportunity to lead!

     

     

  • Burpees for a Better America

    Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military.  But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen.  On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven.  So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.

    On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.

    Warm-Up:

    • Low Slow Squats 11xIC
    • Side Straddle Hops 22xIC
    • Hillbillies 22xIC
    • Peter Parkers 11xIC
    • Parker Peters 11xIC
    • Merkins 11xIC
    • Mountain Climbers 11xIC

    Burpees #3.  Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:

    • Tatum Channings 22xIC
    • Box Jumps 11 OYO (TClaps to Bongo for not simply pushing YHC into the fountain)
    • Dips 22xIC
    • Channing Tatums 22xIC
    • Derkins 22xIC

    Burpees #4.  Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus).  The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs.  Rotate around for everyone to enjoy the DownPainment.  Then, to no surprise, Burpees #5.

    Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six.  Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps.  Then, Burpees #7 before moseying to the baseball diamond.

    The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base.  Then, meet up around second base for Burpees #8.

    Mosey to Tool’s Wall for some calf and quad toning:

    • regular calf raises 11xIC
    • bow-legged calf raises 11xIC
    • pigeon-toed calf raises 11xIC
    • single leg dips (right leg dangle to ground) 10xIC, plus 1xIC more because YHC can’t count [Tclaps to Douille for keeping YHC honest]
    • single leg dips (left leg dangle to ground) 11xIC

    Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session.  Then a quick Circle of Mary (with no breaks between reps):

    • Hello Dolleys 11xIC
    • Flutter Kics 11xIC
    • Rosalitas 11xIC
    • Putins 11xIC
    • Crunchy Frogs 11xIC

    Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12.  YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.

    Return to the two Destrahan flags for a minute or so (per Rudy) of plank.

    Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT.  Thanks for letting YHC lead today’s PAX to honor all our military.  JV

  • A Stroll down Lafitte’s Greenway

    • Night time.  Strange how the DST change has made the night more gloomy than the morning.  But 10 PAX arrived in the evening gloom for a workout topped off with a few brews.  #Tclaps especially to Triple Shift and Jingle Vader, for whom this was their second F3 beatdown of the day.  #NegativeTClaps to Fracsac.  He knows why…..

    Pre-Thang: A little marathon preparation at 7:00.  Reverse of the usual bayou st. johns 610 stomp route, heading up the bayou to the museum then back.  Thanks Cowbell for continuing to push me to move faster.

    The Thang: Just in time, a gang of neon-lighted bicyclers showed up to help light our warmup.  They slowly circled us.  Both parties looked at the other, wondering what on earth they were up to…  But no more time for wondering, time to get started.

    Usual Rudy start-up

    • Peter Parker x25
    • (interrupt our regularly scheduled plank-o-rama for a 10 OYO burpee penalty for JV’s late arrival)
    • Mountain Climbers x25
    • Parker Peter x25
    • Plank Jack x25

    Bogey takes us to the Lafitte’s Greenway.  Partner up:

    • PAX 1: Lunge Walk to the next light pole, Bear Crawl back
    • PAX 2: did something
    • Flapjack
    • Repeat

    Same pattern with PAX 1 sprinting down 2 lightpoles and back while PAX 2 did Mericans.

    Same pattern with PAX 1 Bear Crawling then Lunge Walking (obviously different than LW followed by BC) while PAX 2 did LBCs

    Beans takes over.  Agility Drills on Lafitte’s Greenway.  Same pattern.

    • PAX 1 Sprints, PAX 2 Supermans.  Flapjack
    • PAX 1 Karaokes, PAX 2 does something.  Flapjack
    • PAX 1 Backwards Run, PAX 2 Diamond Mericans.  Flapjack

    Bogey Interjects.  He wants a turn again.

    • PAX 1 People’s Chair, PAX 2 5 8-count-body builders.  Flapjack.  Repeat
    • Triple Shift reminds everyone, especially YHC, that the Merican comes before the Plank Jack.

    Tool takes us to the Post Office

    • PAX 1: 100 Rocky Balboa, PAX 2 Putins.  Flapjack.
    • Repeat with 80 Rocky Balboa and Hip Slappers

    Cowbell really wants more ab work, so he finishes up with Crunchy Frogs xTooMany

    Triple Shift sprints us back to home on the greenway circle.  Finish up with Count-off, Name-o-rama and a closing Prayer.

    Then gathered around the table at Bayou Beer Garden for a burgers, fries, and a few beers.  Very enjoyable conversation – especially watching Bogey put the moves on the ladies…

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV

  • 11’s Over the Hill

    DISCLAIMER: Mosey to rock pile for the warmup COP:

    -SSH x 30 IC

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

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC

    Grab your rock.  Mosey to Hill for some 11’s.  Run over the hill with your rock for 10 burpees and back for 1 WWII situp.  Back over for 9 burpees and back for 2 WWII situps.  Keep going until it is reversed.  Mosey to an open area for the next COP:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    Do all three exercises again with 10 reps IC.  Then one more shoulder press x 10 IC.

    Time to take a break.  Grab your rock and have a seat in the People’s Chair.  After a couple of minutes, quick break.  Have a seat again.  This time while in the People’s Chair, rock presses, 10 IC.  Mosey to the rock pile to send our friends home.  On way to S/F, on your six for some Mary:

    -Dying Cockroach x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    Back to the flag.  Countoff, namerama, announcements, shoutouts, and a prayer.

    For Spartacus fans….a new and improved Spartacus II is next up…..

  • Running at the stomp

    9 human PAX and 1 k9 PAX arrived in the foggy gloom at City Park this am.

    YHC had the Q, and as I am now embarking on a training program towards a March Marathon – the workout today was going to be pretty simple: run.  (and as a hint for all the rest of you PAX: if you see my name on the Q sheet for the 610 stomp in the coming weeks, the workout is probably going to be about the same….)

    All PAX on your own pace – head down the Bayou route.  Be back at the VSF for Mary around 6:10.  Thanks, Cowbell, for the pace and the F2 on the route.  Cowbell participated in a Youth Run NOLA event this weekend – read more at http://youthrunnola.org/.  Great program, nice work Cowbell.  I think you’ve talked me into signing up for it!

    Finished with Mary (Dolly, Rosalita, Flutter Kicks).  Then count-off, names, announcements and prayers.  In particular, Fracsac reminded us to be thankful for our own kids with a callout of upcoming Operation Sweet Tooth: https://operationsweettooth.org/

  • With A Little Help From My Friends

    In desperation mode to reach the October ISI Challenge goals of 10,000 merks and 1,000 pull-ups, YHC shamelessly took the Q at The Uptowner and made everyone do merkins and pull-ups for 45 minutes.

    Warm-up:  I waited too long to write this backblast, but I figure we did SSH x 31, IW x 25, Abe Vigodas x 20, and J-los x 20.

    The Thang

    Three groups of two.  We rotated between 5 pull-ups, 10 squats con roca, and 15 merkins.  We completed 10 rounds.

    Break for some Mary:  Again, not sure, but I know dying cockroaches were involved.

    Back to the rotation.  We did 5 rounds and then made it a free for all during the last 10 minutes.  Pax could work on anything they wanted and get in as many reps as the could.  I skipped the squats and worked on my merkin and pull-up numbers.

    Moleskin

    • Thanks to all for helping me get to the October goal.
    • This actually turned out to be a pretty good workout, if I do say so myself.
    • You shouldn’t procrastinate.  How many times have I told myself that?
    • Great to see Apples and Two Yutes with the mid-week post.

  • Milkman Wannabees

    10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q.  Get well soon, Milkman.  We will miss your rigorous cadence calls!

    But we’ll make do as best we can.

    Gloomiest morning of the year.  Fog.  Dark.  Perfect weather for a workout.  14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.

    Rudy: Mosey to the lawn in front of the museum for a little Menagerie work

    • Peter Parker x25
    • Bear Crawl to the tracks and back
    • Low Slow Squats x25
    • Duck walk to the tracks, Lunge Walk back
    • Low Country Crab x25
    • Crab Walk to the tracks.  Walk Crab back.  (or vice versa)
    • Imperial Walkers x25
    • Frog Jump to the tracks

    FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.

    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree

    In a surprise move, no more burpee broad jump!  Instead Partner Up

    • PAX 1: Plank. PAX 2: Plank with feet on PAX 1’s back
    • PAX 2: Derkins IC x10 while PAX 1 planks
    • Then PAX 1: Murkins x10 while PAX 2 planks (feet still on back)
    • Flapjack and Repeat

    Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven

    • 1 Merkin on first step
    • 2 Merkin on second step
    • 3 Merkin on third step
    • 10 Burpees on the landing
    • 4 Merkins
    • ….
    • 11 Merkins at the top
    • 5 Burpees

    Heisenberg: Moseys us another 25 yards to the Fountain

    • Channing Tatum x21
    • Dip x20
    • Tatum Channing x19 (PAX grumbles about being lopsided)
    • Dip x10

    Jingle Vader: Bringing us home.  YHC looks at watch and sees there are 20 mins left.  YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.

    First: Mosey to the Sculpture Wall.

    • 10 Box Jumps
    • 20 Derkins

    Then Mosey to the Great Lawn for 17 minutes of Mary

    • Crunches
    • Dying Cockroaches
    • Dr. W
    • Ys, Ts, Ws
    • Superman
    • Rolling around back and forth for a while (prompting much discussion from PAX as to whether this constituted an exercise or not)
    • Putins
    • Maybe there were more.  I really don’t recall.

    7:28.  JV calls for a 1 min plank.  Rudy sensing an opening ventures to be timer.  Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).

    JV calls for 15 burpees in the final minute, thinking he has 1 minute left.  PAX stage an open revolt and refuse, instead return to the TWSF.

    Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar).  Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.

    Be Well, Milkman.  Look forward to your return soon!