F3 New Orleans

Category: New Orleans

  • The World Celebrates

    It’s been a little over two months since The World dominated the Gnarly Nutria.  Hoping to keep the memory alive, today seemed like a good day to remember and celebrate.   So at the ironically named Uptowner, three worldly men broke out in celebratory 3-6-3 exercises.

    There is one rule at The Uptowner, and as a result of that rule everything written below occurred within 3 feet of the flag.

    Warm-up

    SSH x 31 (IC); IW x 31 (IC); J-Los x 15 (IC); Abe Vigodas x 16 (IC); Burpees OYO x 20; Good Mornings (IC) x 15

    The Celebration

    A series of 3-6-3 exercises.  Each exercise consists of 3 super slow cadence reps with a hold at the end, followed by 6 regular cadence reps, and then 3 more super slow cadence reps with a final hold.  Why do we use the 3-6-3 to celebrate?  Check the historical records to see why.

    Here are the excercises (all con roca) – We all chose two rocks: big and bigger

    • Shoulder Press
    • Curls
    • Squats
    • Rows
    • Bench Press
    • Left Leg Lunges
    • Tricep Curls
    • Right Leg Lunges.

    Break for some Mary:  LBC x 31 (IC); Penguins x 31 (IC); Dying Cockroach x 31 (IC)

    Then repeat the 3-6-3 exercises

    Announcements and COT and the celebration ends.

    Moleskin

    • It felt good to reflect on our greatness.
    • There was a general consensus that the 3-6-3 is harder that it seems.  I’m looking forward to some lactic acid build up.
    • It’s my overall feeling is that The Uptowner sucks and I believe it is wholly due to the one rule of The Uptowner.
    • They don’t get much more consistent than Fracsac and JV.  Thanks for the inspiration brothers.

  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac

     

     

  • 4 At The Plunge! 4 At The Plunge!

    YHC arrived at The Plunge at exactly 0528, and of course Amnesty and Da Parish had beaten him to the outdoor pool.  It was open this time.  He was excited for his VQ and, after laboring for a full 15 minutes the night before on the workout plan, eagerly relayed it to the PAX.  Would it be a beat down?  Time would tell.

    Speaking of which…

    • 200 yd Freestyle warmup
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Breaststroke
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Kick only
    • Rinse & Repeat

    Lo and behold, an FNG arrived 5 minutes late, and jumped right in once he got the rundown.  It was Da Parish’s FNG from the week before, and Da Parish was excited to have kept his EH going.

    The PAX finished up right on time and the naming ceremony was on.   His wife is a news anchor, so would it be “Anchorman”?  Nah.  He works in hotel sales, so “Bellhop” it is!

    Quick COT and, just as quickly as it began, it was finished.

    Announcements

    • Still plenty of available Q’s at Lafitte’s Plunge

    Thank you for the opportunity to lead for the first time.  Looking forward to Q’ing the Plunge again,

    Bleau

  • Beans and Burpees

    It was a Nationwide convergence as 4 men from Chicago, East Carolina, Cleveland and New Orleans met in the gloomy reflection of the Cloud Gate to let Chicagoland know that F3 Nation has arrived and things will never be the same.

    I let the Nation know that I was not a professional trainer and that there was a high probability that I would get lost.  With that, we moseyed up the long winding bridge to the east? side of the the park and over the big, busy road.  There we found a small patch of grass to start our warm-up

    The Warm-up

    • 20 Burpees OYO
    • 20 SSH (IC), 20 IW (IC), 10 Abe Vigodas (IC)
    • Burpees EMOM:  4 sets of 12
    • 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
    • Burpees EMOM: 2 sets of 10

    Route 66

    We found a perfect line of trees all planted about 10 yards apart.  We lunge walked to the first tree and did one squat, lunged walked to the 2nd tree and did 2 squats, etc.. until we got to the 11th tree and did 11 squats for a total of 66 squats.  Slow mosey back to our burpee area to finish with 12 burpees.  That gave us 100 burpees which should really be the minimum amount for a good workout.  Denari had to cut out early for work at this point.  Thanks for the hospitality brother.

    From there we crossed the street.  I had noticed a very small levee on the banks of Lake Michigan perfect for some crawl bear.  So I explained to the two remaining Pax that we were going to do 11s with squat jumps and merkins, while bear crawling down the levee and crawl bearing up.  As fortune would have it, we started at the top so we were bear crawling down the leavee when we realized that people from Chicago do not pick up after their dogs.  I avoided at least 8 land mines on the way down the levee.  Reaching the bottom I decided to modify, cancelling the 11s in favor of some ledge work.

    The Red Hot Chili Pepper

    This is a modification of the Chong-Li Special.  All counted in cadence.

    • 20 Left Leg Step Ups (aka Tatum Channings)
    • 10 Dips (aka Freak Nasties)
    • 20 Right Leg Step Ups (aka Channing Tatums)
    • 10 Derkins
    • 16 TCs
    • 8 FNs
    • 16 CTs
    • 8 Derks
    • 12 TCs
    • 6 FNs
    • 12 CTs
    • 6 Derks
    • 8 TCs
    • 4 FNs
    • 8 CTs
    • 4 Derks
    • 4 TCs
    • 2 FNs
    • 4 CTs
    • 2 Derks

    From there we moseyed back to the big shiny bean and had count-off, name-o-rama and shout outs for Katie, a young girl involved in an accident in the Clevelend area, the people of Mexico, and the people of the Caribbean.  Thanks for the opportunity to lead.  It was a privilege.

    -Hawg

  • My O Face

    My O Face

    Soooo almost fartsacked this morning to walk up to the Pax and get the “Oh you showed up!”.  Which prompts the immediate reply “Oh Shit! I’ve got the Q”

     

    So a short mosey for an even shorter warm up.

    25 SSH

    20 Mountain Climbers

    20 Parker Peters

    Mosey back from whence we came over to the pull up bar station.  On the way we stopped for a quick 10 Mericans and back on the track to the pull up station.  Broke up into 3 groups:

    Count was 10 Push Pulls (1 pushup followed by 1 pull up) should have done 2 of each.

    Other paxs did Lunges & some other exercise

    We then moseyed over the the soccer field and separated back into 3 groups

    Count was 10 Pull ups, while the Pax did some other exercises.  I didn’t plan it and can’t remember so lets just mosey on.

    Next session was DORA

    100 Carolina Dry Docks

    200 Dips

    300 LBCs

    We then lunged our way to the end of the parking lot and jogged to the kick ball field for a circle of fire.  Increasing reps of Mericans around the circle till we each got to do 5 reps.  Tclaps to Pony Boy for keeping me honest on these.  We rotated on to our six and finished with a little Mary (Box Cutters & Russian Twist).

  • The number of the PAX shall be 10

    YHC arrived a bit early at Pontiff to explore the lands.  I had some ideas for new things I wanted to try.  2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit.  So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon

    Moseyed back to the VSF (Where are the flags.  Did someone leave a flag with Shorty again?), Bogey was already waiting.  Then JV.  Milkman, and DuctTape rolling in again.  Tool’s truck, prolly with Amnesty.  Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival.  Walleye emerging from the gloom.  10 PAX, still 5:28.  YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint.  So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.

    COP #1: Normal spot for warmups.  SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.

    COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks.  But first, plank-o-rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25

    The Thang:  OYO

    • 5 Burpees
    • Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
    • Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
    • Repeat
    • Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)

    Interlude: Head over to the rec center steps.  F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why.  (#seewhatididthere).  Each PAX gets a lane on the steps (and there are only 10 lanes…)  Plank up at ground level.  Hip Slappers (in cadence) x5.  Feet up one step (starting to decline).  HS x5.  Feet up one more step.  Repeat.  Up 6 steps, then back down.  Shoulders feeling it.  You know what shoulders need?  MORE ALLELUJAH.

    COP #2 Again: Repeat 2 more times.  Burpees, Allelujah, Lunges.

    COP #3: Mosey to the Swingset area and drop all our rocks in a pile.  Partner up.

    • Pull ups
    • Rows
    • Curls
    • Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
    • One lap around the track (timer)

    As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).

    Gather rocks to return to the pile

    But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:

    • Curls x12
    • Rows x15
    • Bench Press x15
    • LBC x25
    • Cockroach x20
    • Curls x10
    • Rows x12

    Now return your rocks and sprint back to the VSF.

    Countoff (did I say we had 10 PAX?), Name-o-rama.  Announcements – check emails and the CSAUP posting for information about upcoming events.

    Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday.  Lord, give me vision and strength to serve you today.

  • Looking at Lichtenstein

    With a large PAX and three FNGs, YHC decided a little art tour was in order.  After a brief disclaimer to Disclaimer et al. and a mosey to the side of Museum,

    THE THANG

    A brief stretch with 30 SSHs and 30 IWs.  Mosey to Lichtenstein’s Five Brushstrokes (the glob in the fountain in front of the Museum) for a favorite in honor of Bubba: the Deck o’ Death.  55 cards (regular deck, plus three jokers): Diamonds for Dips, Hearts for Derkins, Spades for Squatties and Clubs for Box Jumps, with 15 burpees on the first joker, 16 burpees on the second and 20 LBCs on the third and, of course, Aces count as 14, not 1.  So that’s 104 dips, 104 derkins, 104 squats, 104 box jumps!!, 31 burpees and 20 LBCs.

    Mosey to the wall of shame for a fine example of WPA art around Tad Gormley.  For those who weren’t appreciating the lines and curves (and for those who were), there were 24 regular calf raises, 24 pigeon-toed calf raises, 24 bow-legged calf raises and–to round out to 100–another 28 regular calf raises.

    Mosey to the great lawn for little more than Six Minutes of Mary:

    • 30 Monkey Humpers
    • 1 minute plank
    • 10 Dr Ws
    • 56 LBCs
    • 30 Dying Cockroachs
    • 1 minute plank

    Mosey back to the flag for Countoff, Name-o-Rama and Shoutouts.  T-claps to Two Yutes for getting two FNGs out, and Tclaps to Rocky Top for his Kotter.  Welcome to Corner Pocket, Mahatma (better than Puddles) and Disclaimer.

    JV

     

  • The Morning After

    YHC arrived at the AO early, energized after the rousing performance by U2 the night before, and eager to discuss the show with the many other F3 men that attended.  YHC was joined by 3 PAX, but as 0530 approached, it appeared that the concert-goers chose to fartsack, so on with the show.

    0530 – Disclaimer, grab a rock and head out onto the field.

    10 SSH for a quick warm up.

    Since it was his 53rd birthday, YHC had an ambitious plan for a Deck of Death +1.

    • Spades = American Hammer; Hearts = Merkins; Clubs = Jump Squats; Diamonds = Kettlebell Swing w/Rock
    • Number of reps according to face value of card dealt (2-10; Jacks=11; Queens=12; Kings=13; Aces=14; and 1 Joker=15), except,

    Wild Cards (for variety):

    • DeucesMini Dirty Mac Deuce (2 each of Pullover to Press/LBC/Forward Lunge (Spades); Curl to Press/Heavy Freddies/Rear Lunge with Twist (Hearts); Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out (Clubs); Deadlift to Upright Row/Reverse Crunches/Low Slow Squat (Diamonds))
    • Jacks: Spades=Plank Jacks; Hearts=Seal Jacks; Clubs=Smurf Jacks; Diamonds=Star Jacks
    • Joker=8-Count Body Builders

    As I said, the plan was ambitious (maybe too ambitious), and numerous 10 and 20 counts were necessary as more cards were dealt. Nevertheless, we completed 44 of 53 cards in the time allotted.

    Total work done:

    • 86 American Hammers
    • 84 Merkins
    • 77 Squat Jumps
    • 77 Kettlebell Swings
    • 15 8-Count Body Builders
    • 11 Plank Jacks
    • 11 Seal Jacks
    • 2 Pullover to Press/LBC/Forward Lunge
    • 2 Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out
    • 2 Deadlift to Upright Row/Reverse Crunches/Low Slow Squat

    Count off; name-o-rama; and BOM for a prayer.

    All said and done, it was a Beautiful Day.  T-Claps to the PAX for indulging me.  Thanks for letting me lead.

     

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • Lafitte’s Plunge #35 – the FNG

    YHC arrived at the Plunge precisely at 0530, and to his excitement his EH had finally succeeded.  There in the water was his FNG; second to date.   The other PAX will be impressed with YHC’s ability to headlock.  Where are the other PAX?  YHC grabbed the FNG, made their way to the outside pool….locked.  Where are the other PAX?   Oh.

    The Thang….

    • 200 yd w/u
    • 5o yd Freestyle sprint
    • 50 yd Freestyle recover
    • 100 yd Dealers Choice
    • Rinse & Repeat

    The FNG left around 0600 to bring his 2.0 to Children’s Hospital to get tubes.   Since YHC had been the one to EH the FNG, the naming ceremony would be postponed till the next post.   The FNG advised that he’d like to attend Stomp, Foundry, & Mothership, but he needed to get in better shape before he could burpee.  YHC advised him that is why you do burpees, to get in better shape.  *mind blown

    Announcements

    • Via GroupMe, Bleau will have his VQ at Lafitte’s Plunge next week
    • Plenty of availability for Q’s at Lafitte’s Plunge

    Intentions

    • FNG’s 2.0 on his procedure today

    Thank you for the opportunity to lead,

    Da Parish