F3 New Orleans

Category: New Orleans

  • VQ Day – V is for Victory……

    The day to step up and take the Q arrived.  I arrived in the gloom first, hoping other members of the PAX would post for this monumental occasion.  YHC was not disappointed, as a total of 4 PAX posted.   Amnesty planted the flag, signifying that all would be well in the gloom this day!

    YHC gave his disclaimer, and we moseyed down to a fresh cut grassy area, void of any lakes from the monsoon that plagued the city the day before.

    The Thang

    Warm Up COP

    IC

    SSH x 25

    Windmills x 21

    Imperial Walkers x 25

     

    Warmed up PAX moseys to the Foundry to engage in 4 stations.

     

    Burpees – 10 count

    Squats – AMRAP

    Derkins – AMRAP

    Box Jumps – AMRAP

    After one revolution, PAX moseyed to the benches for:

     

    10 – Dips

    15 – Incline Merkins

     

    Return to the Foundry for a rinse and repeat of the 4 station fun.

    Once complete, the PAX moseyed to the street to create the world’s second smallest Indian Run.  That’s right, 3 is the smallest, ‘cause 2 PAX just doesn’t qualify……

    Indian Run back to the vicinity of the flag, then mosey onto the baseball diamond for The Field of Dreams.  (YHC placed bases ahead of time to stay clear of the lakes from the previous days torrential rains.  After seeing Sharknado over the weekend, we didn’t want to chance an incident….)

     

    Homeplate – 15 count Burpees

    1st Base – Squats – AMRAP

    2nd Base  – Merkins – AMRAP

    3rd Base – LBC’s – AMRAP

     

    After one refreshing revolution on the diamond, it was off to the casino (track) for a round of blackjack.  Starting near the pole jump mat, PAX did 1 merkin, ran across field for 20 LBC’s, ran back for 2 Merkins, and across for 19 LBC’s…..each evolution always adds up to 21…..aka Blackjack!  The PAX was only able to get about halfway through the game, as time expired.  The PAX moseyed back to the flag for the COT.

    Final count at the flag equaled 4 ½ PAX.  Side Effects reported posting at the other Foundry, he didn’t know I was going to choose the haunted, creepy Foundry closer to our planned fun….

    Prayed for Cancer victims and families, for Tool’s son, for the souls of those recently passed, including the young girl at Country Day that committed suicide, and asked to give Bubba strength in his fight to speak for the unborn.

     

     

     

  • Bleacher Pressure Rd 2

    As a inferior replacement for Amnesty, I stepped forward to Q on what must be known in F3 New Orleans as Fartsack Day.

    Only 2 PAX posted on a Labor Day gloomy morning at Rock City.

    YHC gave his disclaimer and we moseyed to the pile.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 40
    Hillbillies x 15;
    Peter Parker x 15
    Parker Peter x 15
    Plank Walk x 20
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock and little one-handed rock, and mosey to the bleachers.

    Upper body rock workout on bleachers.

    Bench Press
    Curl
    Shoulder press
    Rock Fly with small rock

    All IC
    25 each workout, then 8 burpees, then 20 calf raises, then 15 each workout, then 8 burpees, 10 each workout.

    Mosey to center of grassy area for Mary.

    Rockin’ Travolta (one knee down and bring rock slowly from bottom left to top right (like in Saturday Night Fever), switch knee and go bottom right to top left. x 15 each.

    Lunge Twist (lunge, hold, extend Rock, twist left and then right, bring Rock back to chest, return to standing) x 15

    Roll Up Rock Up x 15
    Rock V-Up x 15
    Rock boat x 10
    Legs In and Out x 10

    Mountain Climber x 15

    Deposit rocks back and sprint to flag.

    Prayed for F3 nation and Country Day student who committed suicide. Pray for healing and recovery.

    Hawg and I enjoyed some F2 at PJ’s Coffee down the way. Great start to Labor Day!

  • TGIF Beatdown for a Trio

    3 PAX posted on a quiet Friday at Pontiff. YHC gave his disclaimer and got straight to it.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 30
    IW x 20
    Peter Parker x 15
    Parker Peter x 15
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock so you can chest press and make it count.

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 merkins, 8 Rock lunges, 18 Rock chest press, so on so forth. PAX competed and completed well.

    Next- Mary Routine

    Grab smaller rock.

    Rock Russian Twist (with 2 10-second extended Rock holds)
    2 sets 10 IC

    Rock Crunchy Frog
    2 sets 10 IC

    M t climber x 15 IC
    Plank Jack x 15 IC

    Kettle Rock Swing x 15 IC

    Dolly x 15 IC
    Flutters x 15 IC
    Rosita x 15 IC

    Kettle Rock Swing x 15 IC

    Rock Russian Twist (with 2 10-second extended Rock holds)
    2 sets 10 IC

    M t climber x 15 IC

    Simple Beatdown. Good way to lead into Labor Day weekend. Have a good one.

  • Hayfever

    9 Okwata warriors gathered together on a blustery summer morning at the lakefront.  A kotter from Shorty and a second post from the now veteran Da Parish were welcome sights.  I was also glad to workout with Belloq for the first time, after reading that the Pax had named someone after an Indiana Jones villain.  However, I was disappointed he was not wearing a fedora for the workout.  Quick disclaimer than off toward the fountain…

    The Thang

    Mosey around the fountain and catch a cool mist from the wind.  Circle up in the rutted grass in front of the fountain.  Probably not the best place for the warm-up, but I’m going with the fact that the ruts and unevenness of the ground adds variety.

    Warm-up (All IC):  SSH x 30, Plank Jacks x 25*, Imperial Squat Walkers x 30**, Peter Parkers x 25, Lunges x 30, Merkins x 20, Calf Raises x 30

    * Bubba told me about the new Rudy Jacks at the Uptowner this morning.  They sound perfectly awful, a lot like Rudy.  If only I had know about them earlier

    ** I totally fouled these up, but didn’t let that phase me.  I plowed on through for 30 terribly counted Squat Walkers.  As Dredd says “I violently executed plan wins most of the time.”

    Mosey to the Lakefront to enjoy the crashing waves and some planter tabata

    Tabata 1 using a planter:  Box Jumps, Irkins, Freak Nasties, Derkins (Repeato, but that goes without saying since it is Tabata and Tabata = 8 sets)

    Tabata 2 sans planter: Burpees, Merkins, Squats, Man size sit-ups (Without saying…you know what tabata means)

    Jaywalk to Pull-up Pavilion where we divided up into 3 groups of 3.  One group goes Bernie Sanders on the pull-up bars, while another does Freak Nasties AMRAP, and the third does 15 Merkins.  Rotate through all three stations and then repeato with 10 reps at Merkin station.

    Line up at the base of the freshly mowed levee***:  Crawl Bear**** to the top, Bear Crawl down, Jameis Winston to the top, Winston Jameis down, Bear Crawl to the top, Bear Crawl down, Bear Crawl to the top.

    *** Cobains to all the Pax suffering from allergies.

    ****T-claps to F3 Dallas for reminding me how much it sucks to Crawl Bear up an incline.

    At the top of the levee as we did 20 Lance Armstrongs on each side.  Instead of buying souvenirs, I brought this exercise back from Dallas.

    Quadraphilia – #Crowd Pleaser.  I think Shorty kottered this morning because he knew I would Q this.  What did we learn?  Shorty is a masochist.  I always thought he was a little “off” but this confirms it.  He is definitely DSM-IV material.  On another note, I didn’t hear Tool say anything negative about Quadraphilia, this morning.  I think he is starting to enjoy it.  Don’t be surprised if it is part of his next Q.  I decided to count my reps this time.  It’s a little fuzzy, but I think anything more than 10 reps is a decent goal.

    Mosey back to the flag Dawhere we counted off, had name-o-rama, a shout out, and ant bites.

    Okwata is always a pleasure.

     

     

     

  • Life Lessons

    “I asked Life, ‘Why are you so difficult?’  Life smiled and said, ‘You people never appreciate easy things.’ ”  – the Wise Man on top the Mountain

    15 men overcame their first daily test this gloom (SFx’s Wisdom), and decided to get better today! Here is what we did, but first,

    DISCLAIMER

    THA THANG

    Warmup mosey around St. Charles, and circle up by Tulane

    COP#1
    20x Seal Jacks IC
    20x Peter Parkers IC
    20x SSH IC
    20x Parker Peters IC
    20x Press Jacks IC

    Mosey over to Bench Alley, and line up for some Tabata

    4 rounds:
    20 sec of Dips
    10 sec of Al Gores

    Mosey to WPM and line up at the first ramp.  YHC explained the rules of advancing up through the mountain.  Two floors up, One floor down.  We did a COP at each floor:

    3rd floor:
    12x Alt. Lunges IC
    8x Alt. Jump Lunges IC

    4th floor:
    12x Shoulder Taps IC
    8x Shoulder Tap Merkins IC

    5th floor:
    12x Squats IC
    8x Low Squat Pulses IC

    6th floor:
    12x Heal Taps IC
    6x Leg Up & Ins IC (Right)
    6x Leg Up & Ins IC (Left)

    7th floor:
    3 rounds of a Vinyasa

    Ran down the stairs to the bottom of WPM, and over to a grassy area.

    COP#7 – 6MOM
    15x Crunchy Frogs IC
    15x Real Freddie Mercury IC
    15x Dying Coachroach IC
    15x Putins IC
    15x Penguins IC

    Back to the flag, where we ended with a COT.  Thanks for letting me lead guys!

    NAKED MAN MOLESKIN

    Tclaps to Saban for posting today.  He killed this beatdown!

    Workout was modelled after the saying “two steps forward, and one step back”.  Always keep pushing through troubling times in your life…you’ll get through it!

    GO Ruck is 11.11.16.  I’m pretty sure this is going to be your best day of your life!  Sign up now!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834

     

     

  • Acronymophilia

    After a friendly reminder from Mother Yankee, YHC showed up early this morning and even with a watch (tho per Roots it was four minutes slow). So after a lame disclaimer, a PAX of an even dozen began the THANG.

    Mosey to warm up.
    Good Mornings x15IC
    Imperial Walkers x30IC
    SSHs x30IC
    Peter Parkers x30IC

    Mosey to soccer field for first COP, or what YHC called COMBS. Split up into five groups for some OYO.
    C – Crawl across the soccer goal for the count.
    O – Overhead claps (basically SSHs forcing the lazier PAX to do it the right way)
    M – Merkins, obviously.
    B – Could’ve been Big Boy Situps, but wasn’t. Burpees, of course.
    S – Squats

    Rinse and repeat for some DownPAINment, except this time C is 10 Corn-on-the-Cobs: basically, 10 pull ups alternating from side to side.

    Mosey for second COP. It was going to be ATMs (alternating shoulder taps, then tempo merks and then fast merkins), but QHC had a senior moment. So instead, it was a Merk-and-Burp ladder. A single burpee, then the next burpee with two merkins, then the next burpee with three merks, etc. to a merkin with ten burpees, then back down: a burpee with nine merkins, then a burpee with eight merkins, etc. down to a regular burpee with just one merkin. So that was 19 burpees and 100 merkins.

    Mosey to Popp Fountain for third COP, or what YHC called LIMBS (he had thought of CLIMB, but forgot was C should be). It’s a variation on Dora. The PAX paired up. 75 lunges, 75 imperial walkers, 75 merkins, 75 burpees (sorry! not really), and 75 squats. While one of the pair started the LIMBS, the other ran down the allee and back, and then pick up where partner left off, etc. In the words of SpongeBob, ARRGGG.

    Short, slow mosey to a quick Mary: 101 LBCs. If QHC can count, that’s about 200 merks, 100 burpees and 100 LBCs, plus some lagniappe because the weather was so cool.

    Mosey back to flag for Namorama, jumbled announcements, intentions, and a muddled prayer. Thanks for putting up with old dudes, YHC

  • The Mystery Q Still Remains a Mystery

    This workout started with a text from a fellow PAX asking if I’d be able to Q in the event that the “Mystery Q” didn’t make it.  Needless to say I obliged and proceeded to ask if there was a certain theme the Mystery Q had in mind and the response was “…it’s a mystery even to me.”  Therefore, it still seems a bit fuzzy on who the true Mystery Q was going to be.  The PAX had to settle for me instead and here’s what happened:

    After a brief yet complex explanation about the Mystery Q and the uncertainty of him joining the workout at any given moment, YHC took the lead with the usual disclaimer and mosey to the rock pile.

    Warm Up:

    SSH x30 IC, Windmills x20 IC, Monkey Humpers x20 IC, IPW x30 IC, Arm Circles x20 IC, Plank, Rolls x20 IC

    Grab a rock a mosey to the field for a Burpee/Curl circuit in pairs:

    PAX 1 cranks out 10 Burpess while PAX 2 cranks out Curls AMRAP.  Toggle back and forth while counting down to 1….which was instead replaced with a 10 (#thanksOBT).  Total count was 64 Burpees and a bunch of Curls.

    Round two was a similar circuit with Imperial Squat Walkers (2 count) and shoulder presses AMRAP.  Start a 10, work down to 1…which was once again replaced with 10.  Total was 64 reps (128 Squats w/knee-elbow twist) and shoulder presses till arms were nearing numbness.

    Some famous and inspiring quotes were recited by the PAX somewhere through this about “iron sharpening iron” and “no pain no gain” and “pain is just weakness leaving the body”….

    PAX lined up for a Mary themed Indian Bear Crawl (always easier to envision than explain) to the track and back with rounds of:  Russian Twists, LBC, Flutter Kick, Plank.  YHC will pretend I didn’t hear whoever suggested the “Tunnel of Love” for the last round….that may be a bit too bromantic.  T-claps to Rudy for the impromptu vocal performance.  YHC was planning on a longer bear crawl but time was up so after depositing rocks to the pile, there was a sprint to the flag.

    COT included prayers for the Daigle family and those battling health issues.  Also gave thanks to the Sky Q for giving us the opportunity and physical ability to do these workouts.  That’s something that hopefully doesn’t get taken for granted.

    T-claps to Mayberry from F3 Knoxville for joining us and pushing the PAX.

    T-claps to Chair Thrower for posting twice in row and planning on a third post for the Tuesday stomp.

    T-claps to the Mystery Q for asking me to lead.  I hope this was on par with what he had in store.  I regret not pushing the PAX a bit more and squeezing in more bear crawling and running…gonna have to work on clock management.  Also regret forgetting that today was the 11 year anniversary of Katrina.  I would have been fitting to do burpees in the ditch/canal for some floodwater flashback.

    Tool

     

  • Psych on the Bridge

    10 PAX posted initially on Saturday morning at the mothership with the replica Vietnam memorial right across the way in the great lawn. Great opportunity today to remember our fallen heroes.

    Tclaps to Amnesty and Heisenberg for bringing two FNGs to the fray.

    YHC welcomed all, gave his disclaimer, and the mosey began.

    Here’s…

    The Thang

    Pax moseyed to the neutral ground on the road in front of the Museum near the park entrance for cop warm-ups. RY somehow found out group and caught up, giving us 11 pax. A beautiful sunrise sky set the tone for this nice “not so hot” Saturday morning.

    IC
    SSH x 31
    IW x 15;
    Arm Circle x 20 one-way and then 20 the other way.
    Mountain Climber x 25

    After encouraging people not to get hit by cars, PAX moseyed about half a mile to silver bridge near Cabrini over bayou.

    YHC pulled out his deck of cards, only to find no cards in the deck, but only a piece of paper reading “Merkin Ladder”

    Merkin Ladder

    Start on one side of bridge with 20 merkins, run across and then do 19, and so on and so forth.

    We did this until we completed the 10 merkin portion.

    Proceeded to do a Core Elevens- Plank Jack and Russian Twist across bridge.

    Once that was finished, we finished the Merkin Ladder.

    We moseyed back to City Park, stopped for 25 Mountain Climbers IC, and continued the mosey to the Great Lawn. On the way, a odd person on a bike ride by, but then we realized it was just Side Effects. Word on the street is he was afraid of YHC’s potential use of the Deck of Death. He pursued a nice cardio workout on his bike instead.

    After 25 Flutters and 25 Dolly’s (all IC), we spent the last 2 minutes walking around the replica Vietnam Memorial.

    COT included naming Chair Thrower (from Indiana in memory of Bobby Knight) and ‘Da Parish (from Chalmette). Shout-outs and announcements proceeded, concluding with pray especially for our troops.

    Moleskin

    The Vietnam Wall was a great reminder of those who have come before us and sacrificed so much for our freedom. Let’s never take this for granted.

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.

     

  • Jump Rope for Heart

    Three PAX met in the gloom at TurboDog for YHC’s substitute Q’ as EiEi had to take off this AM for a meeting.  Nonetheless, YHC was determined to give a beatdown.

    Warm Up

    1 big lap around the trailhead with short sessions of butt-kicks, karaoke, Frankenstein, quad stretchs.

    Circle up

    SSH x 25 IC

    Seal Jacks x 17 IC

    Peter Parkers x 19 IC

    Merkins x 15 IC

    Mosey to the carousel canopy to begin the first COP

    COP #1

    Ring Rows x 20

    Ring Tricep Extension x 20

    Jump Rope x 100

    RInse and Repeat twice for total of 3 sets

    COP # 2

    Ring Merkins x 20

    Weighted Vest Step ups x 15 each leg

    Jump Rope x 100

    Mosey to the park….

    50 yards of lunges

    25 yards of reverse lunges

    Slow Mosey to the Rings

    Toes to Bar x 8

    Rinse and Repeat x 2 for a total of 3 sets……. These are way harder than expected

    Slow mosey to front of park…

    YHC felt it was time for a run with burpees on Q’s count back to the carousel canapoy… Probably about 10 burpees but wasnt really counting.

    5 Minutes of Mary was enough

    Count o rama

    COT

    “Manly men do Manly Things”