F3 New Orleans

Category: New Orleans

  • Mistakes Were Made

    YHC arrived 5 minutes early by bike. Since the Mardi Gras holidays are upon us, we need to make every effort to increase the RRR miles.  YHC’s last post till March would be at Lafitte’s Plunge so painment is important.  The Disclaimer was given “I’m not a personal professional trainer, modify if needed.  This is F3?”  Mosey to the track and lineup.

    Warm Up

    • High Knees there, Butt Kicks Back
    • Frankenstein Walk There, Lung & Stretch back
    • High knee/Kick Back there (the lights came on for the entertainment of others) Scoop back

    Mosey to Henry Davis Dr/610 for Super 21, 11, Until the 6 finishes 11, Until the Q falls off the curb and sprains his ankle

    • 1 Merkin, Run under 610 and back up, 1 Sit up; Run under 610 and back up, 2 Merkins; Run under 610 and back up, 2 sit ups; etc until you reach 21, 11, the 6 gets 11, the Q falls

    At this point, YHC was left for dead at the bottom of the underpass. Fortunately, Tool stayed behind to ensure that no surly person would take advantage of the injured Q.  The two PAX did several Mary exercises to pass the time.  YHC did LBC and Tool did a variety of different exercises.

    Meanwhile, the PAX moseyed back to the flag to get a vehicle to save their fallen Q, who was lying on the ground in pain.   Rather than come back immediately, YHC was told there were burpees, namorama, and COT.  Must have been nice…

    Moleskin

    • TClaps to KimChi. Keep it up brother!
    • Dr. advised that I can swim and ride but running should be limited for 4-6 weeks.
    • Thank you Tool and Rudy for getting YHC home safely
    • RRR is still accepting donations.  Please consider. (https://www.crowdrise.com/f3-nola)
    • I know I missed someone, please let me know who.

    Thanks for letting me lead! Humbly Yours,

    Da Parish

  • Fartsacker Rehab is now Open!

    Are you down on yourself for missing too many glooms?  Are you tired of your fellow Pax getting on your ass too much? #2ndF  There is now a chance for you to break that trend… and it’s called Fartsacker Rehab.  Not the noun kind of rehab, but the verb form:

    • rehab (verb) – rehabilitate or restore

    Like the ancient quote from Confucius, “The best time to plant a tree is 10 years ago. The Second best time is now.” Fartsacker Rehab allows you to break the trend of Fartsackerism, and it jump starts you on the path of taking your DRP.

    Now for the launch details, a record showing of 2 Pax gathered around the Foundry.  Cowbell told me he just finished his merkins for the day #300for30! (Tclaps).  Little did he know what we were about to do… brief Disclaimer…

    The Thang

    Mosey over to the pullup bars.

    The “Murph”:

    • 100x Pullups
    • 200x Merkins
    • 300x Squats
    • 2 mile Run

    We divided the pushups, merkins, and squats into 20 rounds.  Ran a half mile after 5 rounds, then ran a mile and a half after we knocked out the other 15 rounds.

    Listened to music while we got to work.. you know, us millennials have our ways.  Had the COT around Cowbell’s Truck.  Mission Accomplished!

    Moleskin

    Cowbell’s Merk count is 500 after this one.  His chest is going to pop!

    Fartsacker Rehab is going to be flexible with the day of the week, but we will hold the time (6pm) and place (The Foundry – City Park) steady for now as we work through it.  The goal is to have any Pax who is feeling frustrated with fartsacking to lead an afternoon beatdown for the NOLA Pax….whenever they want!  We will communicate future date, time and destination information on the Groupme App here

     

     

  • Buckle Bunny is here

    OK so Rev It had the Q but I was pretty sure he had no idea that Douille put him on the list so I put a Weinke together just in case.

    Posted at the Virtual Flag – with 12 men and a FNG.

    Beautiful morning. A truly GLOOMY GLOOM.

    We started with a quick mosey to the first light pole on the track.
    At the first light pole we did:
    SSH x 20, Imp Walkers x 20, Smurf jacks x 20, Imp Walker squats x 20
    **I modified here because of the sheer number of ducks in the area.

    We mosey’d over to the row bars. In order to honor Rev Its no burpees on Monday rule – we didn’t do any burpees. Eventhough Seaman tried to whine that the All American Body Builders were burpees!
    4 groups: Shoulder Taps, Rows, Monkey Humpers – for the ladies walking in the park, and ALL AMERICAN BODY BUILDERS not burpees. The body builders help the count. (10)

    Then we indian run’d to the light across from the bridge.
    At the bridge we visited our buddy JACK WEBB to ten.

    Then we sprinted to the benches. At the benches: Step Ups, Bulgarian Splits, and Dips x 20

    Then we Hallelujah run’d to the golf course for a quick burst of Mary.
    Peter Parkers, Russian Twists, LBCs, Dying Roaches, and LBTs.

    Then long mosey’d to monkey bars. At the monkey bars we waited for the 6 in plank and then we did 5-10 pull ups 2 at a time.

    Sprint to the FLAG.

    COT: Prayed to be better today then we were yesterday. Welcome to Buckle Bunny! Seaman came through with a half mean, half funny name for our new guy Tyler from B’ham.

  • 610 Stomp #79

    With the threat of the Great Flood of 2017 looming, seven men got out of bed knowing it was going to be a beatdown. In preparation of the Tough Mudder, we headed to the track:
    -one lap (1/4 mile)
    -10 x burpees
    -one lap
    -20 x merkins
    -one lap
    -30 x squats
    -one lap
    -40 x LBCs
    RINSE AND REPEAT UNTIL TIME. Probably averaged 3.5 miles…a good time was had by all…

    Countoff, namerama, announcements (by someone else), shoutouts, prayer. SEE YOU TOMORROW!!!

  • President’s Day is YUGE, they tell me

    Anybody can Q a Rock City!  What’s to do?  Everyone, and I mean everybody across the nation, is telling me, Jingle Vader, you should be a Q at Rock City; you’ll make The World great again.  [But it’s great already, duh!]  I’m listening to America: although I’m an open-border kind of guy (all Uptowners are welcome), I know America is looking for a fine-tuned machine.  I’m mean, got rocks; they’re yuge.  Show ’em how it’s done.  A fine PAX.– random mumblechatter

    No disclaimer, because we’re not virgins at this.  [T-claps to Walleye for posting with the real men on a Monday.]  Just start off with 15 burpees OYO.  Then the mosey begins.  Lots of mumblechatter that the PAX is headed the wrong way.  It’s a victory lap, boys.  Then a warm-up COP to encourage the citizens.  35 SSHs in honor of Prez Kennedy, who was prez when YHC was born.  Duct Tape then appears, looking as confused as Mike Pence talking to Mike Flynn; I wanted to assure him that I hadn’t talked to the Russians.  But then in swooped Hawg like Theresa May to save the Brits from those dangerous Europeans.  So 38 SSHs in honor of Prez Ford, who was prez when Hawg was born (or, so YHC guessed).  Confusion is beginning to ensue: nothing to do but another 15 burpees OYO and then some more moseying.

    What’s all this mumbblechatter about where are the rocks?  Look at yourselves in the mirror: don’t you just thank the Lord that you’re you?  Who needs rocks?  We all got rocks.  Time for some Andrew Jacksons (pull-yourself-up-by-your-own-bootstraps).  Break up into four groups of threes: timer group does 10 pull-ups, while group 2 does squats, group 3 does merkins and group 4 does derkins.  Switch around to do all four; then rinse and repeat with 8 pull-ups as the timer, then with 6, and finally with 4.  If you don’t like the name Andrew Jacksons, try Woodrow Wilsons (as he was the 28th Prez 10+8+6+4=28).  Then another 15 burpees OYO.  So that’s 45 burpees for the New Guy.

    Mosey to Bunker Hill for some Elevens (should have done Tens, because 1+2+3+4+5+6+7+8+9=45).  LBCs from 10 to 1 on one side, and Jump Squats from 1 to 10 on the others with moseying in between.

    After the PAX smoked the enemy, it was time for sitting around.  To the wall for a low sit for 45 seconds or so.  The first 35 seconds went fine.  But when YHC tried to name the presidents from 35 onward, the blood flow was a little slow, so it was probably more like a minute, which is better anyway.

    Mosey past the rock pile, where Hawg pined for calmer days when he could pick up an extra rock without any shame.  But the PAX continued for a last Circle of Mary.  46 LBCs for the next President; then 35 American Hammers in honor of Kennedy’s keeping Krushchev  at bay (kinda) and then a close out with 17 merkins in cadence (cause YHC thought the 17th prez was Lincoln, but Hawg reminded the PAX that Lincoln was 16, so YHC now dedicates those merkins to the first President to be impeached).

    Mosey home for namorama, lots of special intentions, and then a COP.  As crazy as it may seem here, we could have been born in Syria, South Sudan or Kandahar.  We’re blessed more than we could know.  So lift a prayer of thanksgiving for our great nation, and thank a soldier.

    Moleskin: Hawg (or was it Tool?) figured out the theme: with the trump card, anything goes.  You don’t need rocks at Rock City, just like you don’t need bikes at the Coastie or speedos at whatever Da Parish has renamed Waterworld.  [I’ll be going to Okwata on Thursday, in case anyone is worried.]

    Jingle Vader

  • If a tree falls in the woods…

    Or a birthday boy misses his birthday beat down does he still hear us signing?  Or was that signing coming from the Pax? Makes you ponder for sure.  Quick Draw did give himself an out that if he had to investigate a murder he may not be able to make it.  As the only NOLA F3 Pax member that is also in law enforcement he earns my respect post or no post.  Nonetheless our workout kept the running (my favorite way to kill the chatter and burn time) to a minimum in his regard.  The NOLA.com reporter did make a second appearance only to find me as Q again which could be good or bad.  I really hope she stayed for the Moguls as I’d love to see that footage.

    Disclaimer and nod to the FNG and away we go, real far away like across the street to great lawn.  (Perhaps one day the Mothership flag could be moved to the great lawn?  I know I’m from uptown but still, that patch of rubble where we currently post up is pretty lame.)

    Warm-up:

    • SSH X 30
    • IW X 30
    • Seal Jack X 30
    • Peter Parker X 20 => Plank Jack X 20 => Mountain Climber X 20

    Corner BLiMPS:

    This took some explaining but the Pax nailed it despite my ill-fated attempt at Burpees in cadence.  I couldn’t get Rudy and Bogey to quit the chatter so I got desperate.  Oh well.

    Burpees x 10 in center, then spilt into 4 groups and head to the respective corner for one excercise per corner.
    Lunges x 20
    Merkins x 20
    Parker Peter x 20
    Squats x 20

    Now for the real fun!  With Park City on the horizon I needed a little extra leg work and the Pax was happy to oblige. After an excellent demonstration by Roots and the QIC some Pax remained befuddled but alas we lined up in one very long line in plank position with alternating directions of heads and feet. The first man began with jumping over the legs of the entire Pax which required a motion similar to skiing moguls.  Some Pax choose the bunny slope but there is no shame in modifying.  Once at the end of the line plank and become the line.  Well done.

    Mosey (POW and backwards) to the NOMA fountain for a Ferrari car show and more beat down.  At one point I swear Cameron almost drove his dad’s Ferrari of the top deck of a semi.  Over the roaring of the engines at the fountain:

    • RL step up X 20
    • LL step up X 20
    • Dips X 20
    • Box Jumps X 20 (IC, yes it can be done)

    Amble over to the steps for:

    • Rocky Balboas X 30 (IC)
    • Decline merkin X 10 => Shoulder Taps X 20 => Decline merkin X 10

    Slow mosey to the side of the front drive for a version of Route 66.  A little cops and robbers was what I came up with for Quick Draw.  It went something like this:

    Partner 1 Mosey to first light and Burpee until tagged by Parnter 2 and then LBC x 20, then tag partner at next light
    Partner 2 LBC x 20, tag partner, continue to next light and burpee until tagged.  Somehow this worked enough that we had time to reverse it the other way once out of lights.

    Cirlce of Mary:

    • Dying Cockroach X 20
    • V Ups X 10
    • Supermans at varying length
    •  Putins X 20

    Mosey back to the flag with some POW run and backwards job all while dodging cars.

    2 minutes to spare so minor plank work back at the flag.

    Count off, nameorama.  Welcome to Thumper our FNG with 6 children and only one wife!  Ball of Man with thanks and praise to God.  Thanks for the chance to lead!

  • Welcome to The Uptowner

    After laying the guilt trip on Yankee, I got him to finally post at The Uptowner.  As lagniappe, he brought a flag.  YHC had a goal to meet so I told everyone to pick their rocks, a big one and a bigger one, as they rolled in.  The bigger one was to push yourself with.  The smaller one was for modification (without having to take the walk of shame).

    0530 and it was time to Rock ‘n Roll….something seemed like it was missing though…things felt incomplete…oh well, disclaimer given and let’s get it.

    Warm-up COP sans rocks and in cadence:  SSH x 20; Windmills x 10; LSS x 15; 8-count Body Builders x 7

    The Thang

    A close approximation of our Veteran’s Day GRT welcoming party – Deck of Death with flutter kicks with rock held above chest (or head if you are showing off), Squats con roca, Shoulder press con roca (this devolved or possible evolved into a push press for YHC), and 8-count Body Builders.

    All reps were in cadence.  The face cards represented 10 reps, aces 15 and all others were the card value.  The appearance of a Joker meant you did the previous exercise with twice the number of reps.

    The goal was to finish the deck, but we finished 7 cards short.  Next time it will be less time doing windmills and trying to build a card table and more body builders.  Unfortunately, (or fortunately if you like things easy) the first joker came after the 6 of Flutter Kicks and the 2nd was one of the 7 cards we didn’t get to.

    Total number of reps (counting 2 reps for each cadence count except Body Builders):

    194 Flutter Kicks; 178 Squats; 194 Shoulder Presses; 86 Body Builders

    *Note – a full deck w/o Jokers is 99 Body Builders and 198 of the others.

    Moleskin

    • Kimchi showed up part of the way through the deck.  That’s what was causing that uneasy something is missing feeling.  Fortunately he came on out after oversleeping to push the streak to 41.
    • Kimchi, 3Shift, and YHC got in a lagnilappe / tour of the new Pontiff benches and trash cans afterwards.  Nice work Jennifer Van Vranken.
    • T-claps to Yankee for making the drive.  Now you just have Okwata, The Coastie, and Lafitte’s Plunge left?  Speaking of which, by my count, JV is the only man to post at all 11 F3Nola AOs. #Respect
    • Glad Bubba made it out this morning.  It’s like he has a Deck of Death radar.
    • The GrowRuck is happening June 10th/11th.  Start talking it up now!  Hopefully the Deck of Death whetted the GRT appetite.
    • Quick Draw is having his 50th birthday party tomorrow morning at City Park for 0630.  Everyone is invited.

     

  • Switching From Whiskey to Water

    A dozen of F3’s finest posted in the cool gloom of City Park to get our usual Wednesday fix.  With the Tough Mudder a month out, YHC figured we should start to hone in on prep for that and push ourselves to achieve Herculean greatness.  After scouring the interwebs for some TM training videos, it became apparent that most of normal go-to exercises should prepare us well.  YHC asked to PAX to give it 100%, use good form, and try to refrain from cheating ourselves by slacking during an exercise.  Then YHC reminded the crew about a little something excerpted from the F3 Lexicon that we should try to avoid:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”   Enough with the chatter, time to get the heart rate up.  Disclaimer and mosey down Roosevelt Mall for the Pre-Thang:

    • SSH x30
    • Arm Circle X20
    • Windmill X20
    • Plank Roll/Rotation x20
    • Pickle Pounder x20
    • Burpees X10 OYO

    Mosey to the nearby field and line up for some fun.  The well manicured grass provided a pleasant surface to get down low for some Tough Mudder prep:

    • Bear Crawl to the base of the hill (40+ yds away?)
    • Crab Walk back
    • Low Crawl to the base of the hill
    • Lunge Walk back
    • Low Crawl to the top of the hill
    • Plank and wait

    Short trot over to the foundry for 3 rounds of good form PIMPS, feather hat optional:

    • Pull Ups x5 (lagniappe encouraged)  
    • IPW x10 
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Culminated our time at the foundry by striving to improve grip strength with a 1 minute dead hang.  It was a long minute since YHC failed to position his watch accordingly.

    Mosey back to the top of the hill for one last bear crawl to our starting point near the virtual cone/bag that blew away.  Circle up for some DJ style Mary:

    • Russian Twist x25 (Tool)
    • Penguins x20 (Cowbell)
    • Slooooowwww Dying Cockroach x20 ….these brought the burn (Kimchi)
    • Crunchy Frog x15 ….ouch!!!  (Shorty)
    • LBC x30 (Boogie) 

    Time was ticking so back to the flag for COT.  Welcome FNG Savory and t-claps to Wallaye for the EH.  YHC reminded the PAX that it’s up to us to make ourselves stronger, healthier, better men.  Some things in life we can control and others we can’t.  YHC also pointed out that there’s a difference between modifying and exercise and “whiskey-dicking.”  Modifying means you can’t do something and whiskey-dicking means you don’t want to do something.  Food for thought.  Wrapped up with a prayer for those in need closed out by a clip for the Serenity Prayer: “God grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

    Thanks for letting me lead.

    Tool

     

     

  • El Wire’s Revenge Q

    A chilly Feb pre-Mardi Gras AM. With 13 PAX circled up and waiting for the joy that El Wire would bring us.

    We started with a long MOSEY to the soccer field in front of the ZOO.
    About halfway there – Nip/Tuck had to bail bc he wasn’t feeling well. Tclaps for the early wake up – Hope you get well!

    Circled up for the warm up: A Jack O Rama
    25 SSH, 25 smurf jacks, 25 plank Jacks, and 25 Seal jacks, 20 merks, and sealed with 10 burpees

    Then we had a medium mosey over to the LEVEE for 8’s.
    We did V-ups at the bottom and burpees at the top.

    Then we did a LONG mosey to the highest point in NOLA. The Hill on the Levee. At the HILL El Wire got his revenge for us picking on him about the HUMAN Centipede. I keep waiting for that to return.
    So we 5 merks bear crawl up the levee, bear crawl down the levee, 20 shoulder taps on the other side, then we bear crawl backwards up the levee and down the levee still backwards. Rinse and repeat 3 times.

    Then we did a medium mosey to exit to the FLY. Here we did 25 shoulder taps on the tracks for some Wiley Coyote. Some mumblechatter about the appearance of coyotes on the levee lately.
    Then we had the long mosey to the flag.

    A really nice COT reflection with El Wire reminding us to appreciate the people who support us in life and in our jobs.

    This BB posted by RY until he can offer a bbschool next Q by Wire.

  • Levee Work

    “It’s hard work getting there, but the view is much better at the top” – a wise man

    Five men gathered and stood aimlessly in the grass  #VSF.  Walleye was scheduled for the Q, but organized a replacement yesterday at The Foundry due to a scheduling conflict.  YHC stepped up to handle, but due to my recent history of fartsacking, Frac Sac and Kim Chi thought we should get some more replacement Qs just in case…Lo and behold, YHC did post and without a minute to spare, gave the DISCLAIMER, and we were off.

    The Thang

    Mosey around the fountain (not on…C’mon, Mitch!) and over to a grassy area.

    COP #1: Warmup

    20x SSH IC
    20x Plank Jacks IC
    20x Chilly Jacks IC (aka Low Plank Jacks)
    20x Smurf Jacks IC …. no Cowbell joke today since he wasnt there, the Pax was sad:

    friends hi depressed ross david schwimmer

    10x Single Leg Squat-Reach-Jump IC (R)
    10x Single Leg Squat-Reach-Jump IC (L)

    Enough for now, mosey to the levee and line up at the bottom.

    OYO: Jacob’s Ladder

    Pax runs up the levee, does 1x burpee at the top, then runs down the levee. Increase burpee reps by the number of levees you did.  Plank and wait once you do 7x burpees.  The great thing about Jacob’s Ladder is the synergy that forms between burpees and levees.  It makes everything else suck less!

    Once we had out six, we moseyed (what is the past tense of mosey?) down to a lit-up, grassy area.

    COP #2: Jack Webbs (1:2 Ratio)

    Pax does a merkin, then two air presses.  Increase merkins by 1 rep until 10x merkins; increase air presses by 2 reps until 20x air presses.  The hard part is the air presses!

    Mosey back up the levee and partner up.

    OYO: Colonel Trautman #exicon

    Pax #1: Run to the pull up bars and do 3x Pullups, then back up the levee to relieve Pax #2.
    Pax #2: Low Planks (first 3 rounds) / Al Gores (last 2 rounds)

    Mosey back down the levee and circle up.

    COP #3: 6MOM

    15x LBTs IC
    15x Flutter Kicks IC
    15x LBCs IC
    15x Hello Dolly IC
    ….Flapjack….
    15x Superman IC
    15x Rocketman IC
    ….Flapjack….
    15x Crunchy Frog IC
    15x Scissors IC
    ….Flapjack….
    Plankorama: High, Low, High, Right Side, Right Side Reaches x 10IC, High, Left Side, Left Side Reaches x 10IC, Back, Back Jacks x10IC (don’t do these again), High

    Mosey back to the top of the levee.

    OYO: Quadraphilia

    Run down the levee, then back petal up the levee… repeat, repeat, etc… for 3 minutes.

    Back to the VSF, where we held the COT – countoff, namorama, shoutouts, and prayer.  Thanks for letting me lead.

    Moleskin

    Tclaps to Kim Chi for hitting 40 straight post.  He was ready to Q today if YHC didn’t show.  He spilled his potential beatdown (fourties – like elevens, but with fourty total reps each time) to celebrate his achievement.  Pax was grateful YHC didn’t fartsack!

    Basin Run is tonight.  Message on the Groupme for details.