F3 New Orleans

Category: New Orleans

  • Is that Russian Taps or Merkin’ Roaches?

    I love Fridays at Wolfpack Mtn. It is absolutely one of my favorite places to Q. There are so many options but I mostly like to hit those stairs! Today I decided to take it easy on the knees but we still pushed ourselves up the ramps!
    A beautiful AM and 16 PAX to seal the deal.

    Mosey straight to the MOUNTAIN!

    Warm Up COP: SSH x 25, Imp Walkers x 10 decided those were too easy Imp Walker Squats x 15, Mtn Climbers x 25, L/R Arm UP Merks x 25, Lunge Leaps x 20 (Back Lunge and then pull your leg forward and skip jump) Crazy Ragged counting – sorry I was trying something new!
    Then we mosey’d to the base of the MTN.

    All the way to the TOP…at each level East Side 12 – Merkins and 24 Dying Roaches on the West Side 12 – Russian Twists and 24 Shoulder Taps

    Then we got to the wet surface at the top. For some Mary.
    Mary we did left leg/right arm extensions x 20. Then right leg/left arm extensions x 20.
    Then we did Y’s. T’s and W’s courtesy of Chewy. I can literally feel this exercise working various arm muscles and back muscles.
    Then we settled in for some Tabata. We did Parker Peters 8 rounds 20 secs hard as you can go, 10 sec recovery. I definitely hate Tabata but I also love her. I really wanted to get some Burpee tabata in but time was not on my side – even with the quick transitions.
    So I finished us off with pushthroughs x 30 and hello dollys x 30

    Then down the stairs – was that campus cop watching our workout. I’ve got to EH that guy next week!

    COT – we wondered about our FNG from last week OTIS. We prayed for the grace to hear, to really acknowledge and hear the people in our lives. To be present.

  • PreBlast-RAGNAR Trail Relay Race

    Updated PreBlast can be viewed at http://f3nation.com/2016/06/09/preblast-ragnar-trail-relay-race-oct-2016/

     

    F3 Nation . . . Knowing we all like to be challenged, we have something special just for us . . .

    Ragnar Trail Carolinas is coming to South Carolina October 7-8, 2016! The Ragnar Trail Running Event will be an awesome F3 CSAUP challenge including Fitness, Fellowship, and Faith.

    M’s, 2.0s and fellow PAX will be welcome to hang out and support the F3 teams to encourage fellowship among the extended F3 family (We are waiting for confirmation on cost for spectators). We will also be afforded opportunities to promote the mission of F3 to those in the Ragnar Village, whether it be socially or by impromptu workout sessions. Our goal for number of F3 teams is 20-25 from all areas.

    Teams will consist of 8-members (or 4-member ultra teams) who run relay-style on three different single track loops through the Anne Springs Close Greenway forest preserve. Teams run day and night until each member has completed all three trail loops totaling 16.10 miles.

    Each team will have the opportunity to camp overnight in a 300 SF area at Ragnar Village located within the Greenway, get to know other PAX from other Regions, and be an example of what F3 is all about to ‘Ragnarians’ who will be participating through this event. We have been designated a special camping area from RAGNAR just for F3 Nation so we can get to know each other on a more intimate level.

    If you are new or even a veteran to trail running, a great website to help you get started or perform better is www.trailrunningmovement.com.

    Registration is open at www.runragnar.com, so begin forming your teams now and register today. As a bonus, F3 has been offered a $150 team discounted registration by Ragnar. Just use the promo code CT16MF3 to receive the discount. Registration prices will go up on August 4, 2016 at 23:59 MST.

    What: Ragnar Trail Relay Race. 8-Member (or 4-Member) Teams.

    When: Friday & Saturday, October 7-8, 2016.

    Where: Anne Springs Close Greenway, Fort Mill, SC.

    How much?: $1,090/CSAUP Team after Special F3 Discount. Registration prices will go up on August 4, 2016 at 23:59 MST. Registration includes: Team Parking at Greenway, Camping Area, Finisher Medal & Shirt, Meal & S’mores on Friday Evening.

    Needs: Area Q’s to assist organizing teams and spreading the word.

    Contact Bolt, Reborn, or Chaser for more information or if you have any questions.

    There will be more information coming as we receive it from Ragnar.

    8 Friends. 3 Trails. 1 Billion Stars. Unforgettable Stories. Are you up for it?  See you on the trails! 

  • 3-Headed Monster Q

    10 PAX gathered on a blustery day on the lakefront. Even though the broke the shovel for the flag, the wind couldn’t stop this f3 PAX.

    Shorty began with the disclaimer and let us into warm-ups.

    20x Seal Jacks
    20x Hillbillies
    20x Peter Parker
    20x Imperial Walker
    20 x Parker Peters

    After the warm-up, Shorty led us in 11’s using the stairs at rips restaurant.

    10 squat jumps on one side, run up and over, and 1 lunge on other side. 9 squat jumps, 2 lunges- so on and so forth.

    After 11’s, Shorty threw it over to Bubba. Bubba led an abbreviated Indian Run, then a Bear Crawl Ring of Fire. Quickly finding out the abundance of stickers in the ground, we shifted to Deck of Death on the lakefront wall.

    Spades=Derkins
    Clubs= Carolina Dry Docks
    Hearts= Dips
    Diamonds= Ierkins

    Went half-way through deck, and then threw it over to Maverick.

    Maverick partner the PAX up… Ran to tree across way, and partner leg throws ensued. Ran back, and ten burpees. Total three sets of these

    Afterwards, Bubba resumed deck of death for 10 more minutes.

    Maverick then introduced the group to two ladies admitted to the work-out- Roxanne and Mary. And let me tell you, Rox after DOD is a cruel lady!

    Roxanne for one song (merkin on Roxanne and plank jack on Red Light)

    Mav finished with Mary routine.

    All IC

    31x LBC
    20xFlutters
    20xDolly
    20xRussian Twist
    20x Wife Pleaser
    1 minute Superman

    PAX did circle of trust and headed to coffeeteria.

  • No Whiskey-Dicking Around

    Fifteen faithful PAX of F3 NOLA steadily trickled in Audubon Park this am for the usual Wednesday sweat fest. This was YHC’s second Q at the Birdcage and had been kicking around a few new ideas. With April being the peak of festival season, YHC thought it was only fitting to have a core focused workout to help offset the crawfish, beer, cracklins, and cochon-de-lait poyboys that so many of us indulge on. After contemplating “45 Minutes of Mary”, it was decided we would take a slightly different approach by rounding out the core work with a few other things. A minute before take off, YHC shared some lingo from the F3 Lexicon to hopefully motivate the troops and encourage everyone to give it 100%: WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.” This was followed by some mumble chatter which concluded modifying an exercise is way more legitimate than the aforementioned action.

    Usual disclaimer and off in a mosey to the field for a Warmup COP:
    SSH IC x25
    IPW IC x25
    Crab Taps IC x25
    Up Downs x15

    Head to goal post and split off in four stations, rotate w/two rounds each exercise:
    Peek-a-Boo Pull Ups
    Monkey Humpers
    Burpees (8 was the timer)
    Squats

    Mosey to the zoo entrance to pair up next to a concrete post:
    PAX #1: Inclined Hip Slappers (feet on top of post)
    PAX #2: Neutral ground loop (timer) – run first half, backpedal second half (approx 240yds total)
    Rinse and repeat with each PAX doing two rounds

    Gather near the circular legde for:
    PAX #1: Ledge Crunches (these brought the burn)
    PAX #2: Run neutral ground loop (timer)
    Rinse and repeat with each PAX doing two rounds

    Line up on neutral ground for a Mary themed Indian Run/Crawl:
    Round 1: LBT while last two bear crawl to front
    Round 2: Russian Twists while last two run to front
    Round 3: Flutter kicks while last two run to front
    Round 4: Penguins while last two bear crawl to front
    Round 5: Plank while last two run to front
    Round 6: LBC while last two run to front

    Time was almost up but still managed to squeeze in a sudden change: 10 Burpees

    Mosey back to the flag. YHC once again read the F3 definition of Whiskey-Dicking for the latecomers and thanked the PAX for not falling victim to such actions. Many of us are guilty of occasionally lagging on an exercise or skipping a few reps but need to try to stay focused and dig deep to make ourselves stronger. Thanks for giving me the opportunity to lead.

    Tool

  • 610 Stomp #36

    A half mile before even reaching the AO on foot I was coerced into Q-ing. Fortunately it was a Tuesday and unfortunately, only two, apparently extremely dedicated, F3ers showed up for a beautiful morning run.

    Disclaimer

    We ran the Bayou St. John route with Rudy stopping for burpees at four or five of our six minute intervals and YHC walking to ease back into the PAX.

    Prayer for:
    Rudy’s father-in-law’s health
    Health and recovery of members of PAX

  • A Dirrr-TAY McDeuce with a side of Tabata

    Beautiful morning – 60 degrees and cool.

    A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.

    First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20

    Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
    Squat Jumps
    Pushthroughs
    Mat Jumps

    4 min each activity.

    Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy

    Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
    Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
    Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
    Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
    Last COP:
    Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12

    No time for the Foundry after that long DIRTAY MC DEUCE.

    Long Mosey back to the flag – finished 2 minutes late — sorry.

    Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
    Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!

    Peace-
    RY

  • From the bar to the Mountain

    Fourteen men arrived to surprisingly clear conditions in the gloom.  Following a short mosey to get the blood flowing, we stopped in front of Tulane for a quick warmup COP:

    • SSHx35
    • IWx25
    • LSSx25
    • Plank jacks x25

    From there, we headed to the Loyola lawn for bear crawl relays with a partner.  One partner bear crawled to the statute and then sprinted back while the other did mountain climbers.  Rinse and repeat until everyone completed 3 bear crawls and sprints.

    Short trip from there to the Loyola corner for BLIMPS (OYO):

    • Burpees x5 (bottom)
    • Lunges x10 (top)
    • IW x15 (side)
    • Merkins x20 (bottom)
    • Plank jacks x25 (top)
    • Squats x30 (side)

    At some point between “P” and “S”, an FNG — still out from the night before – wandered up to the PAX and decided he wanted in on the beatdown.  Now up to 15, the PAX moseyed to the base of Wolfpack Mountain for an Indian Run to the top.  At the top of the mountain, we circled up for some Mary:

    • Flutter kicks x25
    • Hello Dolly x25
    • Peter Parker x25
    • Russian Twists x20
    • LBC x25
    • Dying Cockroach x20

    Slow mosey down the stairs and head to the benches:

    • Step ups (L) x 20
    • Derkins x15
    • Step ups (R) x20
    • Dips x20

    Count, name-o-rama, prayer, and special shout out to Jingle Vader for one year with F3.

    Really enjoyed leading the PAX today.  Thanks to everyone for ignoring Yankee’s forecast and making it out there.

    -Mulligan

  • 36-24-36

    Time to work on our manly physiques while thinking of the feminine form.

    Nice morning, lacking in gloom, with a PAX of 19 strong.  Remembered the disclaimer.

    Mosey to the big field in front of the Zoo.

    COP 1-  SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)

    Mosey to the levee.

    COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total)  **getting the pattern?**

    Indian run 2 at a time to the soccer field at the fly

    COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36

    COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36

    Indian run 2 at a time to the benches/ledge in front of the zoo

    COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)

    Run back to the flag. Count off, names, announcements.  Prayer requests for boss, son and sister.  Please keep those individuals in your thoughts and prayers!

  • An Okwata Sunrise!

    YHC was in a deep slumber at 0524 this gloom, but thanks from a call from Cowbell #Tclaps, I shot out of bed like:

    movies ryan reynolds fc surprised weapon

    You see, it’s one thing (a terrible thing) to fartsack on a fellow brother of the NOLA Pax, but it’s another thing (never..ever.. do this) to fartsack when it is your Q!  Since Okwata is only a hop, skip, and a jump from my place… YHC was there right on time with the flag to make our Pax of 6! Honestly, YHC was still sleeping, and didn’t even notice a FNG (Surge) amongst the Pax.  Tclaps to Surge for posting! … but anyway, lets get to it… but first

    DISCLAIMER

    Tha Thang

    Warmup COP

    15x Squats IC
    10x Squat Hops IC
    16x Plank Jacks IC
    15x Merkins IC

    Sorry for the miscounts, I was still waking up….

    glitch morning tired grand theft auto wake up

    But after that, I was ready to roll!  Mosey on over to Canal Blvd for some circuit work.

    Canal Cycle

    Course map is as follows: Run up the street to top of levee, and then across to other side. Before going down, complete the leg-specified exercises #dontskipLEGDAY or you end up like this hulk:

    Once finished the legs, run down and back to start for some upperbody work.  Repeat x 4

    Round #1: 15 x Monkey Humps OYO (On Levee) / 15 x Elevator Merkins IC (At Start)
    Round #2:  15 x Squat Jumps OYO / 10 x Alt. Shoulder Taps IC & 10 x Alt Shoulder Tap Merkins
    Round #3:  15 x Sumo Squat Kicks (Both Leg Kicks = 1 Rep) / 10 x Under the Fence Merkins
    Round #4: 6MOM (15 x Crunchy Frogs IC, 8 x Alt. Leg Pistons IC, 8 x R. Leg Lift/Extend IC, 8 x L. Leg Lift/Extend IC, 15 x Flutter Kicks IC, 15 x Hello Dolly IC)

    Mosey on over to the lake to check out the view (check out @F3NewOrleans for the pictures), and line up by the benches/ledges.

    More Arm Work

    15 x Dips IC
    10 x Incline Merkins IC
    15 x Dips IC
    10 x Incline Merkins IC
    20 x Low Slow Dips IC
    2 x Vinyasas OYO

    Back to the flag, where we had the Name-o-rama, Shoutouts, Prayer.  Thanks for letting me lead! See yall at our 2nd F tonight at the Bulldog (Magazine) for 7pm.

     

  • Double Trouble

    After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.

    10 men gathered in the gloom to start their week off the right way.

    After a quick disclaimer, we were off..
    but wait, Slaughter starter- 5 burpees OYO

    We’re off, Mosey to rocks

    COP #1: WARM UP
    Windmill X 15
    SSH X 15
    Merkins X 20
    Mtn climbers X 20
    Arm circles OYO
    Air squats X 25

    Grab 2 smaller rocks, yes 2!!
    Mosey to inside of track

    COP #2: STRENGTH w/ both rocks
    Shoulder shrugs X 15
    Bench press X 15
    Squats X 15
    Arm raises to side, front, overhead X 5, respectively
    Repeat 3 times

    Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees

    Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.

    mosey to outfield

    COP #3: MARY
    Russian twist X 25
    LBC X 25
    Flutter kicks X 25
    Hello dolly X 25
    Penguin X 25
    Plank 1 min

    Drop off your best friendS.

    Sprint to flag
    1 min to spare, 5 more burpees OYO

    Total of 50 burpees today, PAX! nice work.

    finish with COT- count off, name o rama, announcements and prayer.

    Thank you for letting me lead.

    -Cowbell