F3 New Orleans

Category: New Orleans

  • The Foundry 3/29/17

    We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
    The usual disclaimer, and off we go.

    Mosey to the track for a warm-up COP:
    SSH x 20 IC
    Hill-Billy’s x 20 IC
    Plank Jacks x 20 IC
    Squats x 20 IC

    Mosey to the side of the track for our first exercise.
    11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.

    Indian run to the Foundry for an upper body circuit:
    10 pull-ups (the pull-ups have the count)
    Dips
    Decline merkins
    Body rows
    Knee ups on the monkey bares
    — Repeat for a second set

    Then mosey to the fountain in front of NOMA:
    15 dips
    Frog hops up the steps of NOMA
    — Repeat 5 sets

    Left leg step-ups x 15 IC
    Incline merkins x 15 IC
    Right leg step-ups x 15 IC

    A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
    Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.

    Thanks fells. Happy hump day.

  • 610 Stomp #83 – Classic with GRT Flavor

    Discipline Equals Freedom

    A quote from F3 Apache of Rock Hill:  

    The alarm clock goes off.  It’s time to get out of bed.  This is your first decision of the day.  Will you get out of bed or hit the snooze button?

    You press the snooze button and roll over.  What just happened?  No big deal, right?  Wrong.  You just lost the first battle of the day.  The Sadclown kicked your butt and has broken your will before you’ve even gotten out of bed.  You will most likely be its slave for the rest of the day.

    Are we going to beat that sad clown of the gloom? the choice is yours and it’s you against you.  Please don’t freaking lose.

    The Thang

    We started with eight 8-count body builders in cadence.  We then ran the classic bayou route stopping for eight 8-count body builders at the following spots:  NOMA, Cabrini Bridge, Dumaine St. Bridge, Orleans Bridge, Jose Marti Statue, Orleans Bridge, Dumaine St. Bridge, Cabrini Bridge, Esplanade Bridge, NOMA.  Then we sealed the deal with 12 burpees.  That’s a total of 80 body builders, 12 burpees, and 4 miles.

    Moleskin

    Six men and a K9 won the first battle of the day this morning.  By being disciplined we are free to be the men we are called to be.  Without discipline we become severely limited in what we are capable of doing.  T-claps to Tool,  who had an early appointment this morning.  He finished his run as we were starting the Stomp – that takes discipline.  That’s a man setting an example for the rest of us to follow.

    Commit to the GrowRuck today – Register Here.

    -Hawg

  • Rock Relay? Maybe not…

    YHC strolled into Rock City with 30 seconds to spare before the work-out began. A quick disclaimer, and off we go.

    1st COP. Mosey to usual starting spot by the rock pile for warm-ups.
    SSH x 30 IC
    IW x 20 IC
    Plank Jacks x 20 IC
    Peter Parkers x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 20 IC

    Mosey to the Rock Pile. Pick a medium-sized rock, suitable for running. And mosey to the track.
    Next is the Rock Relay. Split into 4 teams, for a 4×100 meter relay.
    1. Sprint 100 meters with your rock
    2. Drop for 20 merkins
    3. Plank up until the relay makes it back around to you
    4. Repeat 4 times
    As it turns out, there is a reason why people don’t sprint a relay while carrying 30-pound rocks.

    2nd COP: rock out with arms, circle up inside the track.
    Rock shoulder press x 15 IC
    Rock bicep curls x 15 IC
    Rock chest press x 15 IC
    Rock rows x 15 IC
    Rock shoulder press x 10 IC
    Rock bicep curls x 10 IC
    Rock rows x 10 IC

    Mosey to the baseball field for Animals on Parade around the bases
    1. Bear crawl
    2. Crab walk
    3. Bear crawl
    4. Frog jumps
    Repeat

    3rd COP. Mosey to the outfield for some Mary.
    Flutter kicks x 20 IC, with rocks held high
    Hello dolly x 20 IC, with rocks held high
    Freddy Mercury x 20 IC, with rocks held high
    LBC’s x 20 IC, sans rocks
    Froggy crunches x 10 IC
    Russian twists x 20 IC

    Mosey back to the rock pile to return our beloved rocks to their homes. Then sprint (sort of) to the flag.
    COT: count off, name-o-rama, announcements, intentions, and a quick prayer.

    Thanks for letting me lead. No more Rock Relay for me.

  • Classic Skinny

    Inspired by Roots’ recent proclamation that he was “bringing running back to the Skinny,” YHC decided to treat the Pax to some speed work around the park loop.  We started with a short warmup jog to oak alley, where we alternated between high knees and butt kicks at each lamppost and eventually made our way to the jogging path.  There, we did fartleks using the stickmen painted on the ground as markers.  For the first stretch, we jogged for two men and sprinted one, repeating until we reached the monkey bars.

    At the monkey bars, split into 4 groups:

    • Burpees x10 (timer)
    • Pull ups
    • Plank jacks
    • Russian Twists

    Rinse, repeat, then resume fartlek, but this time jog 2 / sprint 2 until arriving at the usual Mary spot near the 17th hole tee box.   We got in plank position and did Jack Webbs starting with 1 merkin /2 air presses and increased in increments of 1 merkin / 2 air presses until reaching 10 merkins / 20 air presses.  After completing this, there was some confusing mumblechatter about “more.”   It made a lot more sense after YHC finally got around to reading Friday’s backblast and learned that #JackWebb is apparently trending among Skinny Uptowners.

    Continue around the loop (jog 2 / sprint 2) until reaching the benches at the fountain.  At the benches:

    • Bulgarian split lunge (R) x15
    • Bulgarian split lunge (L) x15
    • Dips x20
    • Decline Peter Parker x20

    (all in cadence)

    Resume 2/2 fartlek and arrive at clearing near Prytania for Plankorama, which went something like this: plank, merkin x10 (in cadence), side plank right, arm under x10 (in cadence), elbow plank, side plank left, arm under x10 (in cadence), plank, elbow plank.

    We wrapped up with an Indian Run to the flag and then concluded with the count, name-o-rama, announcements (GrowRuck – June 10) , and prayer.  During the COT, RY was frantically adding folks to the Q list so make sure you check for your names.

    Thanks for the opportunity to lead.

    -Mulligan

  • NOLA Foundry 03/15/17, Better Late than Never

    Sorry for this late post. I typed it up, and forgot to post it. Gotta give people their due. Better late than never.

    It was a balmy 45 degrees this morning, but luckily it felt like 40 in the wind. Not quite like Walleye’s homeland of Minnesota, but close enough to make him feel at home. Time to exercise like real men.

    Quick mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Peter Parker’s x 20 IC
    J-Lo’s x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Parkway, stopping at each park bench for dips.
    Start at 5, increase 1 dip per bench, ending at 17 dips. Get those arms warmed up.

    Next COP: Legs
    Alternating lunges x 20 IC
    Low slow squats x 20 IC
    Jump lunges x 10 IC

    Mosey to the Foundry. 8 stations for 8 men. 3 rounds each.
    1. Pull-ups
    2. Dips
    3. Step-ups
    4. Decline merkins
    5. Low body rows
    6. Knee ups on the monkey bars
    7. Super mans
    8. The 8th station had the count (10 Dr. W’s 1st round, 10 burpees 2nd round, plank walks 3rd round).

    A short mosey to the 3rd COP. A rotating Circle of Mary. The Q got lazy here, and asked on the PAX to each provide an exercise.
    Flutter Kicks x 20 IC
    Tabletop cockroach x 20 IC
    American Hammer x 20 IC
    Wife pleasers x 20 IC
    SLOW BC’s (Slow baby crunches) x 20 IC
    Box Cutters x 20 IC
    Merkins x 20 IC

    And out of time! Sorry to short you Bogey! A fast Mosey back to the flag for Name-O-Rama, intentions, and a quick prayer. Good luck and Godspeed to the Tough Mudders on Saturday!

  • Fishing Rodeo Fitness

    This day at the Mothership in New Orleans marked the annual City Park Fishing Rodeo. Tool wisely informed the PAX that this event is the oldest fresh-water fishing rodeo in the country. Tool routinely crashed this event every year as a boy, and got caught every year by the same security guard as he fished the sacred waters on the golf course. “Move along boys…” he would tell young Tool. We did not bring our rods and reels today, but we brought high spirits and eager muscles. With a forecast of thunderstorms, we were luckily with a beautiful morning of clear skies. Walleye, at the Q, was unaware of fish-themed exercises, and a little afraid of getting caught in the rodeo, so planned a Route 66 OUT of busy City Park.

    This Route 66 was in honor of Side Effects, our brother relocated to Philly, who surprised us with a Mystery Q 2 weeks ago. He led a similar Route 66 last summer. A quick disclaimer, and off we go. “Let’s move along boys…”

    A short mosey to the green lawn, and our warm-up COP.
    SSH x 25 IC
    IW x 20 IC
    Windmills x 20 IC
    Arm circles x 30 IC (15 forward, 15 backward)

    Mosey to the fountain in front of NOMA.
    Box Jumps x 20 IC
    Dips x 20 IC
    Left leg step-ups x 20 IC
    More Dips x 20 IC
    Right leg step-ups x 20 IC

    1st Route 66: down Lelong Drive to Esplanade avenue:
    10 Merkins at every light post (9 posts total)

    Round up for second COP.
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    2nd Route 66: down Esplanade avenue to Alcee Fortier Park (across from Cafe Degas).
    Squats, start at 5, increase 1 at every light post (10 posts total)

    On our 6 for some Mary at Alcee Fortier Park. Watch for land mines.
    LBC’s x 20 IC
    Flutter Kicks x 20 IC
    Dying Cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer (Russian Twists, Putin’s) x 20 IC

    3rd Route 66: back down Esplanade avenue to entrance of City Park:
    10 Lunge Jumps at every light post (10 posts total)

    Slow mosey into City Park. The legs are truly burning now. A dip in Bayou St. John is suggested. Bogey wisely declines, “Move along boys.”

    4th Route 66: down Lelong Drive to front of NOMA:
    Merkins, start at 5, increase 1 at every light post (9 posts total)

    Indian Run to the baby Foundry. 3 stations:
    1. 10 Burpees (Burpees has the count)
    2. Pull-Ups
    3. Body Rows
    Sadly, only time for 1 round.

    Mosey back to flag. But there is enough time for a Pit Stop at Tad Gormley:
    Calf Raises x 20 IC

    Mosey to the green lawn. Sprint across the green lawn to end at the flag in the nick of time.
    We name our FNG “Flounder” in honor of his love for fishing, the on-going Fishing Rodeo, and his kids’ love of Disney. Announcements: kick-off at Destrahan today, support the new site. Tough Mudder completed, now sign up for the NOLA GROW RUCK June 10, 2017. Intentions: multiple friends and family members battling cancer and other illness, Rudy’s broken pinkie. A quick prayer.

    Happy Fishing.

  • The Uptowner Yoga Challenge: Week #1

    We kicked off the 8 week Yoga Challenge at The Uptowner this morning with 6 men looking to get stronger, more flexible, and injury resistent.  The idea here is to see what happens if we commit to doing power yoga once per week for 2 months.  What kind of changes are we going to see?  Time will tell.  So with that in mind, we started with your basic sit and reach so that we could get a crude baseline measurement of our current flexibility.  Mine was not good.  Feel free to post yours in the comments so that you can look back at the progress.

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Chair Pose
    • Prayer Twist
    • Namaste

    Moleskin

    • The PAX knew YHC was serious when I showed up in my slippahs.
    • My biggest fear was assuaged as HVAC let me know he was all for the Yoga Challenge.  I hadn’t communicated it with him and was worried he would not be excited about it.  He views it as good preparation for the Classic, so I am now even more all in.
    • Kimchi started the next cycle in his new “rest on the 70th day,” training plan.  Good to have him back.  Yesterday just wasn’t the same.
    • At the encouragment of Bogè, I tried a couple of different voices for the Q.  It was decided that YHC should use the calm, soothing yoga Q voice instead of the normal, bootcamp style Q voice – it was better for our flow.
    • YHC has misplaced his travel speaker; otherwise, we could have vinyased to the beat.  If I can’t find it for next week, I challenge Bogè to start learning some Enya.
    • I got really cold afterwards.  I googled and apparently that can be a thing once you reach a state of transcendentalism; although, chills are usually the result of moving to an unheated cabin in the New England woods.
    • I hope JV gets the above joke.  If not he should thoreau his Yale diploma in the trash.

  • FNG Friday Funday

    16 Pax showed up this morning for a fun filled workout.

    Warm up:

    SSH x25

    Hillbilly x15

    Imp Walker x15

    Smurf Jack x15

    Peter Parker x20

     

    Mosey to TD Jesus:

    Partner up – bear crawl to TD Jesus, crabwalk back, while partner is doing Burpees. Repeat doing monkey humpers instead.

    Mosey to the mountain:

    Run the incline, lunge the flat, to the 6th floor. reverse bear crawl the incline to the top.

    At the top:

    Jack Webb – each set is predicated upon a pax member saying more to do another set. we made it to 10.

    mosey back to flag for updates, FNG naming, Prayer.

     

    RY, el wire, Badmoon, Bartman did voluntary mary for some EC.

  • Sweet 16 or that’s gonna leave a mark

    All good things come to an end. And with the start of the 2017 Sweet 16, we say good bye to KimChi’s remarkable streak. Congrats brother. I’m not sure anyone will touch that any time soon.

    9 PAX started the workout (after disclaimer, which YHC is getting better at remembering…) with 16 burpees OYO. 16 will be the number of the day.

    COP 1: mosey around the fountain with follow the leader for butt kicks, karaoke, high knees and more karaoke. Circle up for SSH x20, IW x20, Smurf Jacks x20. Then plank up: Peter Parker x20, plank jack x20, mountain climber x20, and Parker Peter x20.

    COP 2 Mosey to planters for Sweet Sixteen Suicides. 4x at first, 8x at 2nd, 12x at 3rd and 16z at 4th. 4 sets: Bobby Hurley’s, xFit Mericans, deep Lunges, Box Cutters.

    During the BC circuit, Triple Shift pulled his best Grayson Allen imitation with an “accidental” trip causing YHC to go sprawling. That one hurt. Need to modify. Looks like the mascot animal parade is out….

    COP 3: Mosey to the shack. 5 groups to do circuits of Burpees (the timer), Dips, Mericans, step ups, and PullUps. Round 1: 16 burpees. Round 2: 8 burpees. Round 3: 7 burpees (adding up the 4, 2 and 1 representing the final rounds of the championship).

    Mosey back to the flag and finish with Hammer x33.

    Count off, Nameorama, close out with intentions: remember those traveling, those who are sick, and surge’s friend who had to bury a daughter much too young. YHC asks for grace to use the gift of today in service of God, and in service of others.

  • Lafitte’s Plunge #9, Oh Marie

    In pursuit of self betterment, 3 PAX arrived at 5:25 to the UNO Aquatic Center to make the downPAINment towards improvement.   Upon entering the facility, a note was discovered on the door.  The note read that the outdoor pool was close for maintenance.   YHC had to do a very quick adjustment to the work out when we noticed the inside pool was lengthened to 50m.   Don’t jump in just yet!  The disclaimer was given.

    In honor of YHC’s 3 week old Shorty Girl, Marie Claire; the PAX will hold a plank for the duration of “Oh Marie” by Louis Prima (who I learned today played King Louie in the original Jungle Book animated movie).   Now hop in the pool!

    The Thang

    • 500m Warm/Up with a 200m no stopping minimum
    • 200m Freestyle with Fins (feel the speed)
    • Verkin Ladder – 50m Freestyle at a pace faster than a warm/up and slower than a sprint (race pace)followed by a Verkin in the deep end. Recover 50m and repeat until 10 Verkins are completed.

    From what YHC could tell, no one completed the Verkin Ladder, but there’s always next time.   Count off, Name-o-rama, Prayer

    Moleskin

    Life is a movie, write your own ending – Kermit the Frog

    Da Parish