F3 New Orleans

Category: New Orleans

  • #ConqueringH8!

    Event:  3rd Running of the H8!

    Conditions: Breezy and 70ish

    Field: 12 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Moleskin

    • 5 of the 12 participants #ConqueredH8!  That’s a pretty good percentage.
    • Welcome to Cowbell and Nip/Tuck, the two newest members of H8! club.
    • Nip/Tuck is the first Uptowner to #ConquerH8!
    • SOGO showed up 6 minutes late, or he would have conquered.  #DontBeL8.
    • Now that Cowbell has done it, I fully expect to see him standing across Lakeshore Dr. in flip flops with a Pina Colada in his hand observing the next one.

    Shorty suggested that #ConquerH8! become the new social motto for the world.  There’s a lot of hate in the world today and this has been are rough few months.  So let’s keep growing this thing.  There were thousands of men this morning that committed to making themselves better, and that’s some good news for the world.  Keep at it.  #ConquerH8!

  • Into the Brier Patch

    “Some people want it to happen, some wish it would happen, others make it happen.”

    Michael Jordan

    YHC arrived early enough to plant the shovel flag and to set up some cones for an Uptowner beatdown. It’s 0530, the disclaimer is given, so nothing holding us back now.
    Warmup
    SSH IC x 31
    Abe Vigodas IC x 10

    Grab a medium large rock and set it by the cone nearest the Shovel flag. There are 4 cones set up in a baseball diamond configuration, each approximately 15 yards apart. Home plate is nearest the shovel flag.
    Although YHC has improved his bear crawl ability, it’s not nearly good enough. If one wants to improve at something, one must do more of it!  Wanting and wishing won’t get us there, so let’s make it happen!
    Round one:
    Bear crawl 15 yards to first cone:
    Merkins IC x 20 (4 count x 10)
    Bear crawl 15 yards to second cone:
    Catalina wine mixers IC x 10 (6 count)
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – Curls IC x 20

    Round two:
    Bear crawl 15 yards to first cone:
    WW 2 Sit Ups IC x 20 (4 count x 10)
    Bear crawl 15 yards to second cone:
    Tin snips IC x 20
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – OH Shoulder Press IC x 20

    Round three:
    Bear crawl 15 yards to first cone:
    Copper head squats IC x 20
    Bear crawl 15 yards to second cone:
    Monkey Humpers IC x 20
    Bear crawl 15 yards to third cone:
    10 Burpees OYO
    Bear crawl 15 yards to home plate cone:
    Grab the rock – Elf on the shelf IC x 10 left, IC x 10 right

    Rinse and repeat all three rounds for a total of 6 rounds!

    Upon completing the final Elf on the Shelf, just enough time for a little Mary!

    Freddie Mercury IC x 20
    Flutter Kicks IC x 20
    Hello Dolly IC x 20

    Return the rocks to the pile.

    COT for count off, name-o-rama, announcements, intentions, and closed it out with a prayer.
    Stay safe with Nate coming through this weekend!
    Thanks for posting this morning for a stroll through the brier patch!
    Moleskin
    For those in the October ISI Challenge, each Pax completed 120 merkins with a whole lot of bear crawlin’! Well done!

  • The Classic Levee?

    YHC needed a change of pace from the loop, the lights and the leg-ups next to a drifter so we spent the morning at the levee.

    Warm- up on the way: SSH x20, MC x20, Lunge-Throughs x10

    At the Levee:

    5 burpees  then run up levee & back –  repeat 5 times

    Peter Parker X20

    5 All-American Body Builders then run up levee & back – repeat 5 times

    Parker Peters x20

    5 Jump Squats then run up levee & back – repeat 5 times

    Real Freddie Mercurys  x20 (after the Pax almost pulled a Hawg)

    10 Merkins then run up levee & back – repeat 5 times

    Russian Twist x20 (the bots told me to do it)

    10 LBC then run up levee & back – repeat 5 times

    Mosey back to the flag for plank-o-rama and the obligatory 20 second MI

    Count off, name-o-rama, thoughts on National Taco Day & a prayer…always good times.

  • Ultimate Frisbee #2

    YHC wanted to do another round of Ultimate Frisbee, but the only problem is that YHC doesn’t have a frisbee… but you can always count on the Pax to pull you through.  Thirteen Pax at the start, Sixteen Pax at the end…Tclaps to Two Yutes for the Frisbee; and Tclaps to the three FNGs that posted! Otherwise, we would have been doing less fun things.  The DISCLAIMER was given and we were off.

    The Thang

    Mosey over to the Festival Grounds while the Pax split up into two teams, Uptown vs The World….then each team to a separate end zone for some Ultimate Frisbee.  Rules are simple:

    • Teams advance the frisbee by throwing/catching the frisbee to reach the other teams endzone for a point.
    • Thrower (guy with frisbee) cannot move.
    • Defense on Thrower – 3 yd safe zone.
    • Penalties:
      • Turnovers (frisbee hits the ground or intercepted) – turnover team does 2 reps of exercise before playing defense
      • Scores – defense does 5 reps of exercise while scoring team runs to their endzone for kickoff

    We played two (25 min) halves.

    • Penalty Exercises:
      • 1st Half – Burpees
      • 2nd Half – Jump Squats / Merkins

    The World won by a landslide….But both teams won by still doing a bunch of burpees and never thinking about it.   Your mindset has everything to do with it!

    Mosey back to the flag, with some random stops along the way to get some time with Mary.  Ended with the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.  Thanks for letting me lead.

    -Shorty

  • A Rough Day

    A long anticipated cold front moved through the New Orleans area and YHC woke up to 69 degrees and light rain.  I had noticed it raining throughout the night and was excited about getting down and dirty at Rock City.  8 others joined me at our local flood reservoir.  I gave the disclaimer, adding the fact that we were going to get muddy, and headed to the rock pile.

    Warm-up

    SSH x 31 (IC); 8-count Body Builders x 10; IW x 25 (IC); 8-count Body Builders x 10;  Abe Vigodas x 10 (IC); 8-count Body Builders x 10; Good Mornings (IC) x 10

    The Thang

    Grab a rock, small enough to mosey with, but large enough to hurt.  We moseyed to the hill (I feel like it’s been a while).  We did a modified 11s exercise.

    Run con roca over the hill and do 10 rock burpees on the other side, run back con roca over the hill and do 20 bench presses.  Continue, descending the rock burpee count on the far side by 1 each time.  Hold the bench press count steady at 20 on the near side each time.

    Totals:  Rock Burpees = 55;  Bench Presses = 200

    We ran to the top and circled up for some squats.  20 regular squats in cadence followed by 20 squat pulses.  Some mumble chatter made YHC realize standing on the tallest point in Old Metarie with lightning strikes nearby was not OSHA compliant, so we grabbed our rocks and moseyed back to the pile.

    Here we completed our Squats:  Plié Squats (IC) x 20 followed by Plié Squat pulses (IC) x 20; Sissy Squats (IC) x 20

    Sprint back to the flag #punctuality

    Moleskin

    • I thought the work on the hill was a beast.  At the 8 rock burpee set I was sure I was going to have to call for a break about half way through and finish later.  However, the pax dominated this exercise.  What do you call it when all of the Pax finishes ahead of the Q?  These men are strong.
    • Sissy Squats are a crowdpleaser.
    • I am really disappointed in how clean I was after this workout.
    • If you are participating in the ISI challenge this month – that was 85 merkins.  If you are not particpating – you really should, loser.
    • Thanks to the Pax for calling out the repetitions so loudly this morning.  It really helped.  However, I did get confused a couple of times.  I think I was hearing Douille yelling them out Uptown.
    • Woz was a beast this morning.  It seemed like he ratcheted it up a couple of levels this morning. T-claps my man.
    • We woke this morning to the horrific news of the Las Vegas shooting.  One of our own, Terabyte was on vacation with his M in Vegas, staying 10 floors below the shooter at Mandalay Bay.  They were awakened by the gunfire.  He let us know that he and his wife are both safe.  Let’s continue to pray for those affected and keep growing F3 as a way to heal our country.
    • Later this afternoon we learned of the passing of Houston’s Big Wheel.  Unfortunately I never had the opportunity to meet him.  I did have the good fortune of spending 14 hours carrying the world’s heaviest telephone pole with his father, a man that was beyond impressive to me in our short time together.  I have no doubt that the world has lost a High Impact Man.  Our hearts and prayers go out to F3 Houston and those touched by Big Wheel’s life.  Godspeed brother.

  • Dog poo landmine for the Q

    Hey Guys –

    Good beatdown this AM.  Sad that I didn’t mention the Vegas shooting.  #prayforvegas  Now my thoughts and prayers go out to all of those people and their families.

    We started this rainy gloomy morning with a pre-planned weinke but once I saw 2 FNGs I decided to modify and stay in the neighborhood.  Good thing bc that allowed us to find Thumper!

    Tclaps to Brown Bag who had 2 FNGs at the flag ready to go.  Brown Bag showed up at 529AM – we thought he did the ole’ EH and Sack.  However he was kind enough to post!

    Tclaps to Chic-ka-chic-ka for coming back for his second beatdown in 2 weeks

    Welcome back Kotters to Quick Draw.  We have missed you in the gloom.

    Also had an exchange from North Carolina – welcome to the PAX – unicorn.

    We did a short Mosey around the parking lot and circled up in front of the Gazebo.

    IC SSH x 20, Imperial Walker Squats x 20, Mtn Climbers x 20, LBC x 20

    Mosey down the muddy path to the row bars.

    At the row bars – a circuit   20 rows is the count, then the other 3 groups – low/slow squats, plank jacks and burpees.

    Only bc Seaman and revit decided to no-show due to the rain.  At this point I landmined myself by the row bars.

    As we were working at the row bars – a guy ran by and I decided to mid workout EH him.  Turns out it was F3 Thumper and he nerviously asked are you guys F3?  So I was all excited about my mid-workout EH and then it ended up being one of our guys – so welcome back kotter to Thumper.

    We ran the WWI monument.  We did a small circle of merks.  Merks x 20, Wide merks x 10, Staggered L merks x 10, Staggered R merks x 10.

    We ran back to the pull up bars.  At the pull ups it was 5-10, then a lap around parking lot, then 20 step ups per leg, then back to the pulls ups for burpees, then a lap around the lights.  You could have started in a different spot for that circuit.   BLIMPS to wait for the 6.

    Then we mosey’d back to the Gazebo for 6 min of Mary.

    This we did low country crab x 20, Fire Hydrant x 20, donkey kicks each leg x 20,  Russian Twist x 20, LBT x 20, Peter Parkers x 20, Parker Peters x 20.  More like 10 min of Mary.

    Mosey back to the Flag but do 10 decline merks on the benches on the way to the FLAG.

    We closed with a hopeful thought to be more mindful of our relationships.

    Thoughts and prayers for Vegas

    Thanks for the opportunity to lead!

    Reluctant Yankee

     

     

  • This is Bullshit

    A sweet 16 slumped into the gloom this AM to ascend Wolfpack Mountain.

    After saying the words at the beginning that we’re always supposed to say… a quick mosey over to the front lawn of Tulane…

    • Line up for SSH x 20
    • Bear Crawl to first oak tree
    • Up on feet for Imperial Walker Squats x 20
    • Crab Walk to next oak tree
    • Mountain Climbers x 25

    Mosey over to the base of the Mountain…

    • Partner up
      • PAX 1 executes 15 Burpees while PAX 2 does a Wall Sit. Then, switch.
      • Rinse and repeat with 10 Burpees
      • Rinse and repeat with 5 Burpees

    Mosey up the stairs, almost to the peak of the Mountain, stopping on floor 6 at the base of the ramp…

    • Partner up for Dora 1-2-3
      • Running heads up ramp and taps wall at top before heading back down
    • Jumping Lunges x 100
    • Merkins x 200 (it was during this set that Amnesty glanced over at me to say, “This is bullshit”)
    • Russian Twists x 300

    Line up 1/4 of the way up the ramp…

    • In honor of Reverend, Reverse Bear Crawl up to top of ramp

    Mosey to peak of the Mountain…

    • Get in groups of 3
    • Partner Leg Push-Downs x 25 while 3rd PAX executes LBC’s
    • Cycle each PAX through once

    Mosey down the Mountain and to the Flag. Count-off, Name-o-rama, announcements, and Ball o’ man.

    I hope you all will think of me today and tomorrow when a bout of soreness kicks in. But I ultimately hope your M’s will think of me two days from now when you’ve recovered and feel like you can do anything, for any amount of time.

     

  • Plunging…

    Yep, another morning at the pool.  Like Dori said, “Just keep swimming…”

    And for a special treat:  Yes, JV did have his speedo on under that comfy terrycloth rob.  Oh Joy!!!  Naturally, we were all jealous.

    The Thing:  Swim 100m for a warmup, then try to swim continuously shorter breaks.  Exhausted and refreshed at the same time….  See you next Thursday.

  • Pikes Peak Downpainment

    After driving for 2 days with my family from New Orleans to Colorado Springs, I was stiff as a board and feeling discouraged that I couldn’t add any workouts to my New Year’s Resolution.  I was lamenting the fact that I would be putting a big goose egg this week in the spreadsheet as the PAX would be fading out of sight.

    Then I had a crazy idea, I’ll try to EH (Emotional Headlock) some other men at the HSLDA Homeschool Conference and have an F3 workout here.  Would that really work?  These men are with their families, they’re on vacation, presenting and/or looking to grow in knowledge. Seriously, would they REALLY want a beatdown at 6300 ft above sea level and at 6:00 am MST?  The only way to find out is to start doing the Dancing Idiot.  As I perform my EH routine for the men during the breaks,  and I get a bunch of polite no’s, strange looks and some maybes. As the day winds down, I’m hopeful but not confident for tomorrow morning.

    5:40 am rolls around and I get a text that someone will join me, Woohoo!  At least I’m not going to be alone, I get dressed quickly and head toward the lobby and see other men.   Another text pops up that two (2) other men were waiting for me in the fitness center, I had to run and get them because Airborne didn’t pay attention to my instructions to meet up in the lobby.  WOW, 5 FNGs! I’m extremely humbled!

    We proceed outside and I give the disclaimer and then mosey to the Tennis courts.

     

    WARM UP

    As you would expect, I had to give quite a few instructions and descriptions.

    30 x Side Straddle Hop IC (In Cadence)

    30 x Copperhead Squats IC

    15 x Abe Vigoda a.k.a Windmills IC

    10 x Arm Circles (Front and Back) IC

    10 Burpees OYO (On your own)

    25 x Plank Jacks IC

    25 x Floyd Mayweathers

     

    THE THANG

    We mosey just a short distance to a highway embankment (like a levee) and proceed to do a Dora 1-2-3

    We partnered up and PAX 1 (timer)would run up the embankment and then back down while PAX 2 would perform the exercise.

    The exercises were 100 burpees, 200 air squats (made a quick change from Merkins (push-ups) and 300 LBCs (little baby crunches).

    The altitude was extremely hard for YHC (your humble correspondent) since I live 3 feet below sea level.  Embrace the SUCK!

     

    COOL DOWN

    After we finished the DORA we moseyed back to the tennis courts to complete our workout with 6 minutes of mary.

    25 x Flutter Kicks IC

    25 x Hello Dollys IC

    20 x Dying Cockroaches IC

    20 x Freddy Mercurys IC

    10 Burpees OYO

     

    COT – CIRCLE OF TRUST

    Countoff, Namerama and the Ball of Man (BOM).

    What a privilege to lead today!  Words cannot adequately express how humbled and honored I am that these five FNGs (Friendly New Guys) would get up in the Gloom and trust me with their time and health.  We gave a huge shout out to our Creator and Chief to help us be better leaders for our wives, for our children and for our homeschool communities.  Special requests for Doc Titan to be a better servant leader to his M (Mrs.).  Thank you, Lord!

     

     

  • BAM! Abnormal Squats! What’s Abmornal MAB?

    A thin PAX for this glorious morning.  Holding out for Shorty’s Ultimate manana?  So after a non-disclaimer disclaimer, the PAX got some not-so-big ROX to jump into The Thang:

    BAM:

    • Burpees (15 OYO)
    • Abe Vagodas (15 IC)
    • Monkey Humpers (30 IC)

    ABNORMAL (as in AB-normal):

    • American Hammer (30 IC)
    • Big Boy Boulders (30 IC): big boy situps with ROX extended overhead
    • N (30 IC): YHC can’t remember what these were, other than some core exercise
    • Outlaws (30 IC): on your sixes, making Os with straight legs (15 each direction)
    • Reverse Crunches (30 IC)
    • Mission Impossible (1 minute)
    • American Hammer (30 IC)
    • LBCs (30 IC)

    SQUATS:

    • Squats (30 IC)
    • Quadraphilia (30 IC): pulses in a low squat
    • Ulna extensions (30 IC): lift ROX from nape of neck to overhead
    • Alternating Lunges (30 IC)
    • Toe touches (one minute to stretch with straight legs slowly to the toes)
    • Slow Squats (30 IC)

    ABMORNAL (sorry, YHC doesn’t always spel good):

    • American Hammer (20 IC)
    • Big Boy Boulders (20 IC)
    • Mission Impossible (40 seconds)
    • Overhead Press (20 IC)
    • Reverse Crunches (20 IC)
    • Nowheres (on sixes and lift legs straight for 40 seconds)
    • American Hammer (20 IC)
    • LBFCs (20 IC): flutter kicks with crunches

    MAB:

    • Monkey Humpers (30 IC)
    • Abe Vagodas (15 IC)
    • Burpees: 10 OYO every minute for five minutes

    Tada, that was it.  Moleskin: LBFCs hurt like the Bejezus, a good new DownPainMent the PAX discovered.

    Countoff, Name-O-Rama, Announcements, and COT.  Bless all the recent hurricane victims.  JV