F3 New Orleans

Category: New Orleans

  • Channeling Sergeant Merwin J Toomey

    The gloom was lifting and rain abating when 14 young recruits and I ventured out at the Birdcage.  Disclaimer.  I am not a professional trainer, heck I’m not even semi-pro, but we all have to do our part.

    Mosey towards the Fly.  Stop in front of the zoo first.

    COP 1- SSH x 25, Plank Jacks x25, Mountain climbers x 25, Seal jacks x 25 10 Burpees

    Mosey to the Levee by the soccer fields.

    stopped for 10 burpees on the way (20 total)

    Levee COP 2- 7’s (instead of 11’s) with ascending count of squat jumps at the base and a descending count of Merkins at the Apex

    Mosey to the soccer field

    10 burpees (30 total)

    COP 3 partnered runs- #1 1 runs backwards across field and returns forward while other partner lateral line jumps.  then swap.  #2. 1 side steps across right leg and back left leg while other partner lunges. then swap. #3. Sprint across and back while partner river dances then swap.

    10 burpees (40 total)

    COP 4 Bear went over the mountain.  Bear crawl over the hill and back while partner plank walks) then swap

    10 burpees (50 total)

    Running our of time.  Fast mosey back.  Stopped twice to let stragglers catch up.  10 burpees each time instead of planking (70 total)

    Sprint to the flag.

    Count off, name-o-rama, named the FNG (who is a big dude that normaly carries a gun and I can’t believe you all made me name him Lacey).  Prayer of gratitude as we watched the real sergeant run by with some ROTC cadets.  Great morning to be in F3!

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?

  • 610 Stomp #56

    Good turnout today at the 56th running of the 610 Stomp with 6 participants.  We went traditional today – Bayou route, 6 minutes on / 1 minute off with burpees during the “recovery.”  YHC gave the disclaimer, but didn’t take the time to explain where we were going to Da Parrish who was enjoying his first Stomp.  Luckily Tool and Amnesty were around to make sure he didn’t get lost.

    Moleskin

    T-claps all around:  To Amnesty and Tool for being faithful members of the Stomp, to Da Parrish for completing his first stom, to my running buddies, DQ and Fracsac.  They pushed it hard today.  We went to Cleveland Street, which according to Google Maps is a 4.2 mile round trip run.  That puts us at a 10:36  per mile pace for the entire stomp.  If it makes anyone feel better we were running at a 9:24  per mile pace during the running part.  Don’t worry about how I calculated that, just know that I have a Bachelor of Science in Mathematics from the Harvard of the South aka Arkansas State University.  (Actually, rumor has it that Harvard refers to itself as the Arkansas State of the North).

    Prayers for all of those that are suffering in our community.  Let’s look for opportunities everyday where we can help.

    -Hawg

     

  • Full Court Press

    5 pax met this morning for a pretty decent workout.
    Taking a short jaunt to Livingston Playground, approximately 1/4 mile from the AO.
    They arrived at a poorly lit basketball court to perform the following:

    Warm -up:
    SSH x 20 IC

    Half court sprints:
    down back down followed by:
    x 10 merkins x 2 sets
    x 10 squat jumps x 2 sets
    x 10 squat thrusts x 2 sets

    Mosey to weird adjacent playground equipment:
    Dip walk x 1 set
    Dips in cadence low count x 12
    Hanging knees to chest x 10 IC
    Plank on small wall: Right hand /Right Leg high followed by left side
    Mt climbers x 20

    Mosey back to court:
    Sprint to baseline to baseline: stop motion lunge walk back
    Shuttle run sprint end at opposite baseline , side lunge back
    Shuttle run sprint followed by fwd lung walk/backward lunge walk

    Mosey back to playground:
    Pull-ups: x 5 OYO
    x 20 squats IC
    Pully- ups x 4 OYO
    x 20 squats IC
    Pull-ups x 3 OYO
    x 20 squats IC
    Pull-ups x 2 OYO
    x 20 squats IC

    Kips x 5 x 2 sets

    Mosey back to AO with 2 fartleks along the way

    COM:
    -Prone T’s x 20 IC
    -Plank on elbows hold x 100 count
    -Nolan Ryans x 10 IC B sides
    -Heels to Heaven IC x 20
    -Glute bridges x 10 IC B sides

    COT: Prayers for Amber and Toots; Burgundy’s wife (healthy happy preggo); Avery (Ei’s co-workers dtr)

  • A first at The Skinny

    “What seems to us as bitter trials are often blessings in disguise.” – Oscar Wilde

    YHC has never been to The Skinny, and I’ve always wondered how it was compared to Rock City….I mean, we throw rocks around!  The Skinny does hold its own, and glad to get my first Q here.

    15 men gathered for a Monday beatdown in the gloom to get rid of the pain from the Saints game yesterday.  Football is truly a game of inches:

    So close!  Anyway, here is what we did, but first…

    DISCLAIMER

    The Thang

    Mosey over to the light poles by the track, and circle up

    COP #1

    15x Seal Jacks IC
    15x Plank Jacks IC
    15x Merkins IC (It’s like a SSH for your chest…kind of)
    15x SSH IC
    15x Smurf Jacks IC

    Line up at the light poles near track.

    Burpicides – Suicides with ascending burpee count for the # of light poles (e.g. 1st Light Pole = 1 Burpee, 4th Light Pole = 4 Burpees) + 5 Burpees at the startline each time

    5 light poles = 40 Burpees Total

    Plank and wait, then over to the picnic tables

    COP #2

    15x Channing Tatum (Right Leg Stepups)
    12x Single Leg Squat Reaches (Right Leg)
    12x Single Leg Hop Kicks (Jumping on Right Leg)
    Flapjack legs and repeat

    Mosey back to the light poles near the track and circle up

    COP #3

    Jack Webbs (1:2 Ratio) – a merkin, then two air presses.  Increase merkins by 1, and air presses by 2 until you hit 10 merkins and 20 air presses.

    Mosey over to the 4th light pole and circle up

    COP #4

    15x Crunchy Frogs IC
    15x Putins IC
    12x Scissor Holds Q-command
    15x Flutter Kicks IC

    Enough for now, mosey over to the ledge by the band stand.

    COP #5

    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC
    15x Dips IC
    15x Low Slow Squat Jumps IC

    Ouch!  Head to the water fountain to recover, then over to the flag, where we ended with a COT. Thanks for letting me lead.

    Naked Man Moleskin

    See RY’s email this week.  Plenty of important dates to remember!

  • Spartacus 2/3s

    Seven men arrived at the Virtual Shovel-Flag (VSF) because of the seven SFs that exist in F3 Nola, they remain forgotten at home. Apparently everyone who Q’s needs to have their own SF and bring it with them……..WHERE ARE ALL THE SHOVEL-FLAGS?????

    DISCLAIMER…let’s mosey.

    Warm-up COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir) IC
    J-Lo’s (fka Pickle Pounders) x 20 IC

    Grab your rock and make it not too heavy…not too light….just right. Mosey to the shelter with picnic tables.

    The SPARTACUS (one minute of work, 15 secs of rest between exercises):
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Split Jumps
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press

    Two Minute Break and Rinse and Repeat. After two hard and exhausting circuits, time has run out. Let’s put the rocks to bed and grow in our accomplishments…

    Countoff, namerama, announcements, shoutouts and Ball of Man for the prayer. See you at the Stomp tomorrow.

  • Bongo’ VQ.

    Good beat down.

    Bongo:

    Mosey to Green Lawn:
    25 — SSH
    20 — Peter Parkers
    30 — Arm Circles
    25 — Dying Cock roach
    Museam Pond
    3 sets of 10 calf raises on brick ledges
    3 sets of 10 squats??
    Mosey to Practice Track
    2 sets of 800M (2 laps) run the straights jog curve with break in middle
    Core exercise on field
    15 X-Cross Sit up
    Plank position hold and 1 set of 5 leg lifts (each leg) in middle
    Maverick:
    Started with a sudden change of 10 burpees
    Mosey through the park
    Did a bear crawl / ring of fire / mucho chesto compilation
    Mosey to the foundry
    Standard circuit
    then Partner 1 dead hangs while Partner 2 does 100 crunches. If the the hanging partner falls of the bar, the crunching partner stops until his partner is back on the bar.  Got this from the men in Nashville last week.
    Mosey back to flag..

  • 610 Stomp #55

    Five F3ers for the 55th running of the 610 Stomp.  YHC gave the disclaimer and made an empty threat to anyone finishing early (Rudy & DQ [trying to help you out Dancing Queen, but I guess by mentioning your name here and saying that I am trying to help you out may actually be hurting your chances of people starting to call you DQ]) that they can fill the remainder of their 45 minute workout with burpees.

    The Thang
    45 minutes of straight (as in no breaks for burpees or rest) running at your own pace, no records being set today, especially by YHC who was just happy to run pain free for half of that time.  Imagine that, everyone finished at the flag right at 6:15 or shortly there after.

    Announcements
    Amnesty informed YHC that an email went out yesterday with all the announcements.

    Shout-Outs
    Frack Sack – friends and family with cancer
    High school age kids and parents effected by recent deaths in NOLA
    Amnesty’s 2.0 Mason and his Crohn’s
    Tool’s 2.0 Brady and his therapy and doctors

     

  • 40 is the new 20

    “You can’t help getting older, but you don’t have to get old.”  -George Burns

    Those were the first words of wisdom shared with the PAX this fine morning which happened to be YHC’s 40th Birthday.  Since all of the cool people have been signing up to Q on their birthdays, YHC felt obliged to do the same.  Needless to say, 40 would be our number of the day with some lagniappe thrown in.  Here’s what we did:

    Mosey over and out to the large paved area near the seawall for a warmup COP:

    SSH x40IC, Arm Circles x40IC, 10 Burpess, 19 Squat Jumps OYO, re-position near concrete post to balance for 76 Calf Raises OYO.

    Meander to the concrete planters for:

    Hip Slappers x20IC, RL Step Ups x20IC, Hip Slappers x20IC, LL Step Ups x20IC

    Quick breather then a mosey to the shelter for some quality time with the F3/Mitch Landrieu sponsors pull up bars.  Started with a few rounds of this circuit:

    Pull Ups AMRAP/Hanging Knee Ups x10 total, Low Slow Dips x10, Alt Lunges x10R X10L

    After 2 rounds we switched gears by gathering at the base of the levee where YHC explained the fuzzy definition of what “over the hill” means.  According to Google, it could be 30, 40, 50, or 60.  With that being said, it was determined that none of us are officially over the hill in age but instead we would traverse over the hill and back with Burpess x10 on each side.  Once complete, realign at the shelter for 2 more rounds of:

    Pull Ups AMRAP/Hanging Knee Ups x10 total, Low Slow Dips x10, Alt Lunges x10R X10L

    A mosey westbound on top of the levee brought us near Canal Blvd where we lined up for round 1 of Mary:

    Russian Twist x20IC, Flutter Kicks x20IC, LBC x20IC.  These were done in solid fashion despite the PAX being distracted by a vine ripened tomato moseying by.

    Indian Run the Canal Blvd loop/hill from amethyst to Lakeshore Dr (approx 1/3 mile) and hit the levee again for round 2 of Mary:

    Russian Twist x20IC, Flutter Kicks x20IC, LBC x20IC.  YHC proceeded to quiz the PAX on Burpee count of the morning to see who was paying attention.  Cowbell guessed right which meant we needed to crank out Burpees x10 to top off our 40.  Mosey to the flag with no time left for plankorama.

    Recap of the total rep count for the am:  40 each (some IC):  SSH, Arm Circ, Burpess, Step Ups, Hip Slappers, LS Dips, Pull Ups/Knee Ups, R Lunges, L Lunges, Russian Twists, Flutter Kicks, LBC, (plus lagniappe SJx19, CRx76)

    Solid workout by all.  I’m out of time typing this (birthday dinner awaits) and may later add the COT details along with the other COT insprational age quotes by Muhammed Ali and Plato.

    Tool

     

  • The Outsider from Lake Terrace

    “There is strength in numbers.” – Swahili Proverb

    16 men made up the Pax for today’s beatdown.  Although Uptown thinks there is no one/place else in the world, YHC was welcomed with open arms for a Q at the Birdcage (at least initially). Let’s get to it, but first….

    DISCLAIMER

    Tha Thang

    Quick mosey around the golf course parking lot and over to a soggy patch of grass

    COP#1

    10x Burpees OYO
    20x SSH IC
    9x Burpees OYO
    20x Seal Jacks IC
    8x Burpees OYO

    Mosey over to lamp post alley and partner up

    Pax #1 – Merkincides (10 Merkins at start, then run to a sequential lamp post (1..2..3..etc.) and back… there were 5 of em.
    Pax #2 – 12x Dips IC, then up and over the bandstand until Pax #1 is finished…maybe got 6 – 9 sets of these.

    Once done, we took a short walk-to-mosey over to the 4th lamp post and partnered back up for some gassers.

    Gassers = Pax hates the Q, but the Q loves you!!

    smile pleased reaction

    A gasser consisted of running back and forth for 40 secs, then hold Al Gores for 15 secs
    Pax #1 – 3rd lamp post and back
    Pax #2 – 5th lamp post and back

    We did these 5x.  On the 5th Al Gore, we did low squat pulses x 15IC….remember, YHC loves you!

    Slow mosey over to the labyrinth for some Mary time… oh, hello there, creepers in the dark…

    black and white horror scared creepy scary

    YHC called an audible, and we headed back over to a grassy area that was lit up near Magazine.

    COP #3 – 6MOM

    15x Putins IC (we never do these first)
    15x Flutter Kicks IC
    15x Hello Dolly w/ Leg Lifts
    Plankorama – Q Command style

    Back to the flag, where we finished with a COT.  I don’t think the Birdcage will welcome an “out-of-towner” again…this was RY’s reaction (insert “Shorty” for “Spana”)

    …but it’s always a pleasure to Q here.  Thanks for letting me lead.

    Naked Man Moleskin

    Speaking of strength in numbers, the F3 NOLA Convergence is 8.15.16.  Mark your calendars, and let’s get every Uptown/Northshore/Lakeview/Metairie/Gentilly/etc Pax to post to this.  Numbers are powerful!

    GO Ruck is 11.11.16…Do it!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834