F3 New Orleans

Category: New Orleans

  • Walls With Weather

    YHC woke to the rumbling sounds of thunder in the distance.  Pulled up the weather app on the phone – and it looked like it might be trouble.  But – Rain or Shine, the workout is on.  So out of bed, and off to the races.  I did make one concession to the weather, grabbing the older shoes thinking that the rains and muds of Okwata might go well with the smelly dirty footwear…

    Driving to Okwata, plenty of lightning strokes brightened the sky.  But no rain.  Pulled in to an empty lot at 5:25 and started to wonder whether all the rest of the PAX had more sense than I.  But headlights did appear in the distance, and by 5:30 our PAX party of 6 was ready to roll.  Disclaimer, then mosey towards the fountain.

    Quick warm-up to get the blood flowing.

    • SSH x30
    • Slow Windmills x15
    • IW x30

    Walls of Jericho: Joshua, Chapter 6.  The Lord commands Joshua to march his army around the walls of Jericho for 7 days.  Each day, 7 priests carry rams heads.  And the 7th day will bring the downfall of the walls.  Commemorate this with a 7x7x7 exercise.  7 Exercises, each done for 7 reps – all IC.  Then a lap around the walls (of the Mardi Gras Fountain).  Repeat 7 times.  Because its what I do, all 7 exercises are planks:

    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks
    • Floyd Mayweather
    • Shoulder Taps
    • Merkins

    Alas, the walls of the Mardi Gras fountain remained standing. In the midst of this (around day 4, I suppose), the rains started coming down.  “How refreshing”, remarked Maverick.  Strange one, that Mav….  But we mosey to the House of Pain to try and find a place to finish up out of the weather.

    Wall of Fire: Another from the F3 Lexicon.  Everyone grab some column space for People’s Chair.  1 by 1, each PAX steps out of the chair for 5 Burpees, 10 Merkins, 15 LBCs.  Then return to the chair while the next PAX takes a turn.  YHC had to call for a midway shake-em-out break.  But we persevered.

    The lightning was starting to make for a serious show.  But Mav and Cowbell repeatedly assured the PAX that the storms were at least 2 or 3 miles away.  So we continued.

    Iron Sharpening: To give everyone a head start on their Pull Ups challenge, we split for 3 stations:

    • Pull Ups AMRAP
    • Alternating Step Ups AMRAP
    • 20x Dips

    Two cycles of this (covering 2 or 3 serious lightning flashes).

    YHC had the seriously dumb though that “hey, maybe the storm has passed” based on about a 2 minute break without lightning.  So decides to head to the top of the levee for some Quadrophelia.  Right as we get to the top (as Milkman is already pressed to the ground to try and become as small as possible), one more massive lightning stroke is enough to convince YHC to call the session to a close 10 mins early.

    Circle up in the HOP for Count-off, Name-o-rama, and our closing prayer.  Lord, please bring blessings on those who care for the sick.  Thanksgiving for the rains that bring life for all of us.  See to the needs of the Farmers and Food Preparers who feed us all.

    Hope to see you all tonight – 6:30 on the Greenway Circle outside Bayou Beer Garden for an F2 workout and social.

  • Three Peaks, Three Miles

    I’m always looking for a little variety in my F3 Q’s and I’ve often thought we’ve only scratched the surface as far as what fun and excitement may be found on the Loyola and Tulane campus.  Fun in the 41 year-old, 530 am, healthy lifestyle kind of way.  Lest a mind or two went elsewhere.  So for this particular Friday we took and diffent path and hit new terrain including a distant mountain.

    Warm-up: at the flag stretch our hammys and our quads.  Display poor balance.  Let’s Mosey.

    Our mosey took us through the Tulane campus across Freret and to what appears to be the Tulane quad.  Grass isn’t as nice as Loyola but still a comfortable place for a COP:

    • SSH IC X 20
    • IW Squats X 20
    • Monkey Humpers X 20
    • Bear crawl across the lawn

    Mosey again heading across Willow to the parking garage near Yulman stadium.  Mount Greewave if you will.

    OYO to the top with 10 Burpees then plank and wait.  Stairs to the bottom and to our delight the open air stairwell had a nice little breeze.

    Mosey over to Calhoun street for a nice straightaway to the Loyola campus and Wolfpack hill.  OYO to the summit and 20 lunges at the top. Stairs to the bottom- AC in this stairwell, even better.

    Mosey to the original high altitude implement, Wolfpack Mountain.  Again OYO to the summit.  30 LBCs as your prize. T-claps to Hawg for sweeping the 6 and to the Pax for finishing the job.

    Mosey back to the flag.  I realized one of the reasons I enjoy the running as it gives a nice opportunity to chat with the Pax. I learned that despite his very beachy persona that Sandbar is originally from Kentucky and that he works for the smallest Federal agency (some acronymly named coastal preservation group). Good F2.

    Count off, namorama, announcements. I prayed for the courage to see through the many challenges we face.  A workout can be a metaphor for life and and much like the group is stronger than the individual, we are stronger with God.

  • Finish Together

    Last month I filled in some Q spots that remained open.  One such slot was this morning and I thought Fracsac should take it.  He didn’t check the Q list….and I didn’t inform him, so I took it.  Next man up!

    T-claps to Fracsac for posting in Charlotte.  Way to Represent Brother!

    DISCLAIMER and let’s mosey.  Along the way we were reminded that you might stumble and fall, but we leave no man behind.

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

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

    -J-Lo’s x 20 IC

    Mosey to the Foundry for 7…no wait…8 stations in the circuit (good job finding us DP)

    -10 burpees the timer

    -pullups

    -dips

    -box jumps/step ups

    -single leg pistol squat (thanks Triple Shift for showing us a weakness)

    -rows

    -traverse Monkey Bars

    -LSS with a short hold at the bottom

    Rinse and Repeat…water break and time for one more round.  Mosey to the VSF.

    COT: Countoff, Namerama, Announcements, Shoutouts, and a Prayer

    It was truly a pleasure, thanks for allowing me to lead.

    CHALLENGE: Cowbell and myself are 30 pullups into our 100 for the day.  If you’ve taken on the Challenge, report results in the GroupMe because Iron Sharpens Iron

     

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish

  • Wait, What? Who?

    YHC pulled out onto Metairie Rd this early am hoping to get out to Roosevelt Mall a few minutes early to stretch these aging, tightening hammies.  No such luck, though.  Having forgot about the dreaded intersection closure at Canal and City Park Avenue, YHC started on the lengthy detour and pushed the pedal down to try and arrive on time.

    Rolling in hot at 5:28, what sight greets YHC?  Something strange.  Mystifying.  Baffling.  Is that Cowbell?  And Shorty?  Whoa….. And Roots?  Will wonders never cease?  StubHub and Tool also waiting for me, along with one FNG – apparently, he goes by the name “El Wire” and only posts in this strange foreign world called “Uptown”.  Welcome to our part of the world, stranger.  Started the Disclaimer when I was startled by the sound of squealing brakes as Hawg pulled in.  Restarted the disclaimer.

    8 PAX took off on the normal Rudy Route.  15 minutes out, 15 minutes back.  The lead pack finished close to 4 miles.  Nice work, Wire/Shorty/Cowbell!

    Back at the track, settle in on our 6s for a little ab work waiting on the 6.  LBC x30, then slow Flutters x15.

    3 laps of Sprint the straightaway (100m) and mosey the curves.  Total of 6 sprints.  Then just for chuckles finish with 1 more sprint.

    Circle up for one more round of slow Flutters (at which point YHC sorta lost count while EH’ing a friend to join us in the circle).

    Mosey back to the dual flags, and close the deal with 10 OYO burpees.

    Countoff, Name-o-rama (perhaps the fastest FNG naming ever, as Shortly blurts out “Detour”.  Done).  Close with prayer asking for wisdom and guidance, and blessings upon all of us in our quest to be better leaders.

    Gentlemen of the Stomp: thank you for letting me lead.  And thank you for pushing me to move farther and faster each day.

  • VQ – Hear a Train a Comin

    5:30 Gathered at the place a flag might be if someone brought one.  Because we were headed toward the river, and not the Skinny’s usual lakebound direction, YHC held for an extra 30 seconds for PAX who didn’t watch GoT until the 11:00pm slot and were lateshows. Mosey across Magazine to  zoo overflow parking field for warm up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Smurfjacks x20IC
    • Parker Peters x20 IC
    • Kentucky Uncles (hillbillies) 20 IC

    Then we used the four corners of the squarish field for some OYO BLIMPS.

    • 5 Burpees. Run to next corner.
    • 10 Lunges each leg. Run to next corner.
    • 15 Imperial Walkers. Run to next corner.
    • 20 Merkins. Run to next corner.
    • 25 Plank Jacks. Run to next corner.
    • 30 Squats. Run to next corner.
    • Plank and wait for the PAX to finish.

    Next we moseyed around the NORD pool toward downtown to the long green wall in front of the Reptile House that protects the animals of the zoo from the wildlings of NOLA. PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

    •  15degrees (10 derkins)
    • 45 deg (10 derkins);
    • finishing with BTTW (hold for one minute)

    There was some mumble chatter about loose rock in front of the wall and YHC promises to revisit this exercise under conditions that can accommodate the soft hands of the uptown PAX.

    Next we moseyed back across the parking lot toward the ‘Fly, with the intention of finding some elevation at the levee.  However, a train announced it’s presence as we approached the gateway across the tracks. It was sitting still, and so as not to repeat the less-than-solid example of some carrollton booster dads clambering over parked train cars, YHC led the PAX back to the over flow parking field and the treeline along Magazine for some modified Dora. PAX partnered up and alternated running the tree line to the last tree and completed:

    • 50 Dan Taylors (squat followed by 4 lunges is 1)
    • 100 Iron Hulks (merkin followed by 4 air presses is 1)
    • 150 LBCs

    Time was working against us, so YHC modified to 75 Iron Hulks and PAX finished out the LBCs. We moseyed back to the flag and then did the count and name-o-rama. Three PAX skedaddled before COT, and one was a FNG. There were some proposed names for this FNG such as “splits” or “ghost,”  but there was consensus that we will find an appropriate name when he returns. Wrap with announcements and intentions, and the jesus prayer.

    Thanks for the opportunity to Q .

    -sandbar

  • Wrong Way Wrudy

    Looking at the Q list on Sunday, I saw quite a few blanks for this week (and for upcoming weeks – lots of opportunities, fellow PAX!!!).  But I decided to take the chance to fill my name in for a number of them this week.  First up, Rock City.  I hope everyone enjoyed the relatively dry air – a delightful July break from the preposterous humidity!

    PAX gathered around the VSF, and at 5:30 – we were off.  In retrospect, I think I forgot the disclaimer.  Oops.  But out of the gate, we turn left rather than right.  That caused some immediate grumbling.  “What about my rock?” asks KimChi.  “Does he know what he’s doing?” asks Walleye.  “I just want to sing!” bellows Bogey.

    COP #1: A clearing sorta near a bandstand, just off the path.  Not really sure where we are, as we don’t normally go this way.  But find an ant-free spot in the grass.  Everything x25

    • SSH
    • IW
    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks

    Continue our mosey through the uncharted lands at the south end of the park.

    COP #2: The Playground in the land of far-far-away, or where-the-heck-are-we.  Partner up for 5 stations (Welcome, Woz!!!  Better late than never, and how exactly did you find us here???)

    • 15 8CBBs as the timer.  (All other stations AMRAP)
    • Squats
    • Derkins
    • Pull Ups
    • Lunges

    Finish with 10 Burpees just because Kim Chi was acting sassy.  Then hop back onto the path to continue the mosey through the wild unknown.

    COP #3: The Shack.  Oh, wait – I recognize this place.  I think perhaps I can smell the rocks, we are getting closer!  Grab a bench

    • Channing Tatum x25
    • Tatum Channing x25
    • Dips x20
    • Irkins x12

    Water break, and continue the mosey.  Bogey and Kimchi are out in front, they are definitely anxious to hit the rock pile.

    COP #4: Grab a rock.  Go as big as you want, we aren’t gonna mosey anywhere.  Everything is in cadence, but YHC encouraged the PAX to focus on form rather than speed.  (The Q took this advice to heart, and enjoyed calling out cadences faster than he was lifting….)

    • Shoulder Press x15
    • Curl x15
    • Row x15
    • On your 6 for Bench Press x20
    • LBC x25

    Repeat with x12 (with a few extra rows thrown in as “Tool Counts” – since apparently we weren’t doing enough reps for him).  Then repeat with x10.  Then return our friends to the pile and mosey back to home.

    Finish with our countoff and name-o-rama.  A few announcements of upcoming CSAUPs (Da Parish for a triathalon).  Next week is Q School here at Rock City.  Close with a prayer, asking for wisdom to use the gift of today effectively, in service of each other and our God.  Ask for blessings of cures and comfort on those afflicted with illness.

    We’ve got some Rock City VQs coming up in August!  Looking forward to what StubHub and Milkman are preparing for us.  Just be warned, gentlemen: The PAX at Rock City do not like things that veer from the tried and true… (like saving the rock pile for the end…)

    Thank you for the opportunity to lead – even if in the wrong direction.

     

     

     

  • The Rotating Q

    Pre-Thang: 4 PAX arrived at 6:00 for a pre-thang run.  Crab Legs, Da Parish, Rudy and Tool enjoyed a 2.5 mile run around the Big Lake and the Lagoon in early morning.  Da Parish then departed to be with his friend in time of need.  Godspeed, Da Parish.

    The PAX gathered around the VSF as the clock ticked towards 6:30.  At 6:29, Tool asks Quick Draw what’s in store for the PAX.  Alas, Quick Draw responded with a blank stare and a “What, Who Me?” look.  So the PAX together decide on the most fearsome type of morning workout: the rotating Q.

    Rudy: First up, for the warm up, Rudy leads PAX over to the great lawn.

    • SSH x30
    • IW x30
    • Smurf Jacks x20
    • Peter Parker x30
    • Smurf Jacks x15
    • Plank Jacks x30
    • Smurf Jacks x10
    • Parker Peter x40
    • Smurf Jacks x10

    Quads are now feeling nice and warmed up.

    Walleye: Walleye jumps up, making some comment about how Rudy must be feeling angry.  So how about some Dora?  Partner up.  1 PAX exercise, other PAX sprint across the lawn and back.  Flapjack.

    • Merkin x100
    • Squat x200
    • LBC x300

    Bogey: Bogey decides to stop singing for a while and toss out a new preposterous exercise – something like a 4-corner-ladder-8-count-body-builder on the great lawn.  YHC hopes this one does not make a return appearance.

    • 5 8-county-body-builders in corner 1.  Run to corner 2.
    • 10 8CBB in corner 2.  Run to corner 3.
    • 15 8CBB in corner 3.  Run to corner 4.
    • 20 8CBB in corner 4.  Run back to corner 1.
    • Plank and wait for YHC….

    Water break time…

    Douille: Mosey to the NOMA fountain

    • Tatum Channing x25
    • Dips x20
    • Channing Tatum x25
    • Derkins x15

    Quick Draw: Over to the lawn for some Mary (and some ants)

    • V-up and hold
    • Flutter Kicks
    • Something else

    Tool: Mosey back to the great lawn for planks (high, left arm, reverse, right arm, high).  Then mosey back to the VSF for announcements (no CSAUPs on the schedule – we’ll have to get something organized soon!) and naming of our FNG – thanks for EH’ing him, Cupcake!  Bogey took us home with our prayer.

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.
    • Plank and wait for the PAX to finish.

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • Lafitte’s Plunge Distance Test – Part 1

    This 2 part workout will last about a month.  Today’s beat down would be very basic. OYO, swim for 40 minutes.  Keep a good count of your laps.  This is your goal to beat next month.  I propose that the last Plunge of the month be a stride for improvement.

    Da Parish – 1800 yards, 36 laps

    Maverick – 1600 yards, 32 laps

    Moleskin – our contact at UNO will no longer be opening the pool at 5:30.  The new keeper of the keys is not likely to arrive before 6.  The sign in process is still the same for now.  It is possible that someone may be opening earlier, but not likely.   Also, due to school starting, the indoor pool will not be available.  I suggest possibly doing a pre-thang from 5:30-6, or pushing the entire AO to 6-6:45 .

    Thank you for the opportunity to lead.