F3 New Orleans

Category: New Orleans

  • Back to Basics

    “Don’t make the process harder than it is.” – Jack Welch

    Pre Thang:

    15 men of NOLA gathered by the 2-flag designated AO in City Park.  Tclaps to Nacho Libre (FNG) for posted today.  Bigger news, He will be starting up a Northshore AO in Mandeville with Chewy.

    The goal of this beatdown was to stress the importance of the basics.  YHC is a fan of simplicity.  In any complex process, you can always rely on the basics to pull you through, so lets get to it, but first…

    DISCLAIMER

    The Thang:

    Mosey over to a grass patch by the museum.

    COP #1 (Warmup)

    20IC x Seal Jacks

    20IC x Monkey Humps

    20IC x Peter Parkers

    20IC x SSH

    20IC x Imp. Walkers

    20IC x Parker Peters

    10 OYO x Burpees

    Mosey over to track behind Christian Brothers for some Foundry work.  At the end of each round, run across the soccer fields to do 10 Burpees, and back (a.k.a. Burpee Run).

    Round #1: Chest & Abs

    20IC x Dive Bombers

    20IC x Flutter Kicks

    20IC x Elevator Merkins

    20IC x Hello Dolly

    10 OYO x Roombas

    20IC x Putins

    End with Burpee run.

    Round #2: Back and Arms

    Foundry Circuit – Each Pax cycles thru the following:

    8 OYO x Pullups

    8 OYO x Dips

    8 OYO x Chest Ups

    Monkey Bar back to the Plank line.

    Pax Plank in line to wait their turn.

    Once everyone finished the circuit, YHC divided up the Pax into two groups due to the large Pax (Tclaps)

    Group #1: Burpee Run

    Group #2: Another Foundry Circuit

    Flapjack the groups.

    Round #3: Squat Progression:

    20IC x Low Slow Squats

    20IC x Reg. Squats

    15IC x Hydraulic Squat Hops

    20IC x Quad Slap Jumps

    Burpee Run

    Round #4: Lunge & Calf Progressions:

    Lunge Progression:

    20IC x Alt. Front Lunges

    10IC x R. Lunge Pulses

    2IC x R. Lunge Holds

    10IC x L. Lunge Pulses

    2IC x L. Lunge Holds

    Calf Progression:

    12IC x Calf Raises

    10IC x R. Leg Calf Raises

    10IC x R. Leg Hops

    12IC x Calf Raises

    10IC x L. Leg Calf Raises

    10IC x L. Leg Hops

    10IC x R. Squat/Reach/Jumps

    10IC x L. Squat/Reach/Jumps

    Great work by the Pax!  We worked all the basic muscle groups with this one.

    Mosey back over to a grass patch by the museum.

    COP #2 (2MOM & a Vinyasa)

    20IC x Crunchy Frog

    20 OYO x Scissors

    1 x Vinyasa (Plank – Upper Dog – Pushup – Downward Dog)

    Out of time, so mosey back to the flag for the COT, which included the Name-o-rama, Shoutouts and Prayer.

  • Better Late than Never

    “And sure enough, even waiting will end… if you can just wait long enough.” – William Faulkner

    Yeah, but a week and 1 day is too late… Sorry to the eight men who posted at Okwata last week.  I know you guys can’t wait to read these!  So let’s see what we did, but first

    DISCLAIMER

    Warmup mosey around the Mardi Gras fountain and circle up in front:

    COP #1 (Warmup):

    20IC x Seal Jacks

    20IC x Imp Walkers

    10IC x Good Mornings

    10 x Deconstructed Burpees (10IC x Squats, 10IC x Plank Jacks, 10IC Merkins, 10IC In/Out Abs, 10IC High Jump Hip Slappers)

    Mosey down to Canal and circle up.

    COP #2 (Jack Webbs) x 8

    Mosey up the levee and Partner up.

    Dora (10’s ?):

    Partner 1 runs down and up the levee, while Partner 2 performs Mayweathers (a.k.a. Plank Punches).

    Plank up for six.  Walk back to Canal, and duck walk to the bottom (burn!)

    Handoff to Cowbell to finish up. YHC had to get to work early.

    Mosey down lakefront and partner up.

    Dora (150’s):

    Partner 1 run to a dedicated light and back, while Partner 2 does step ups (75 x each leg).  Plank up.

    COP #3:

    20IC x Dips

    10 OYO x Burpees

    Mosey to parking lot and circle up.

    COP #4:

    30IC x Slow Calf Raises

    30IC x Calf Raises

    Down on your six for Mary (Class Participation): Each Pax picks a core exercise and completes 10 reps of Putins, Hello Dolly, LBCs, Penguins, Flutter Kicks, High Dolly, Dying Cockroach, Dr. W.

    Mosey back to the flag, 1 minute to spare, so 5 more burpees.

    Circle up around flag for nameorama, shoutouts, and prayer.

    Good work, great men!

     

  • Final Preblast for F3’s 5th Anniversary

    The time for talking is over. In just over 24 hours, we’ll all find what the hubbub is all about when the doors open at the Fillmore at 7pm on Saturday. Does Flay really perform a shirtless Macarena? Will OBT and Dredd perform a live tribute to their 2012 cadence video?  Will Longbottom make wild claims that Greenville invented the mountains? Are some 15% of F3 Men afraid to come because there might be women there? You’ll have to post to find out. Here are 3 things you need to know:

    1.  Print your ticket and bring it with you, or show the bar code on your phone. Hillary is so old that he prints all of his emails out, so if you need help call him for instructions.
    2. North Carolinans can wear whatever color of blue gets them excited; the Duke-UNC game will be on. Kickin’ Chicken will lead a breakout group of South Carolinans on football recruiting.
    3. Look at the map below for parking. Better yet, take an Uber.

    fillmore

  • Closure

    7 Strong Men showed up with some Bubba inspired unfinished business

    We stayed in front of the flag for a little warm up

    Warm Up #1

    SSH x 11
    Peter Parkers x 20
    Arm circles x 20
    Seal Jacks x 20

    “When you come to a fork in the road, take it.” – Yogi Berra

    We normally run to the right, but not today we headed away from the rocks and moseyed left and to the first shelter.

    Push-o-rama #1

    Merkins x 10
    Dips x 20
    Derkins x 5
    Inclines x 20

    We moseyed to a field for some unfinished business.

    Unfinished business Part 1 – We ran out of time on Saturday with the Bubba’s Gen 2:24 inspired 24 so YHC decided we should finish it.

    Starting with 12 LBC and 12 Squats we worked -1 LBC and + 1 Squat to 1 LBC and 23 Squats

    Unfinished business Part 2 – Again due to time constrains we had an outstanding burpee ladder

    We split into two groups one group did pull-ups while other group did 7 burpees we switched and then repeated with -1 burpee down to 1 for 7 rounds

    Now that we were fairly warmed up we moseyed to the rocks

    Rocks
    Curls x 10
    Rows x 10
    Chest Presses x 20

    Regrettably, that was all that time allowed for rock play.

    Moseyed back toward flag stopping for Mary

    Russian Twists – x 11
    Flutter x 17
    Hello Dolly x 13
    LBC x 17
    Dying Roaches x 8

     

    Count down/Namorama

    Announcements, forgot prayer requests, ended with Prayer for peace.

    Lord, make me an instrument of Thy peace;
    Where there is hatred, let me sow love;
    Where there is injury, pardon
    Where there is doubt, faith
    Where there is despair, hope
    Where there is darkness, light
    And where there is sadness, joy

    Welcome FNG Professor

    Out

  • Another Q – Another Stupid Idea

    YHC pulled up to Okwata at 0527 (super early for me) to find Griswold patiently waiting.  Tool pulled in hot, doing a donut in his Chevy long bed while chunking the shovel flag like a spear out of the window into the ground at our feet.  YHC volunteered to Q, forgot the disclaimer and headed out.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee.  YHC decided to run up the slickest part and close to face planted as I reached the top.  From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards.  We ran up and down 7 or 8 times.  I was shooting for 12, but that was some very poor estimating.  There is an added degree of difficulty to Quadriphilia* on this levee due to the fresh sod.

    *Found out Quadraphilia sounds remarkably similar to something Tool picked up during Spring Break back in the late 90s.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.  At this point Tool questioned what the standard is for the last number in a Jack Webb.  I think it is 10, but maybe that is up for debate.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary:  LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This was the first time I have done Elbow Plank Jacks and Elbow PP (chuckle).  I highly recommend them.

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work.  20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9.  Fortunately no one indeed up in the lake.  We followed that with Incline Merkins a safe distance from the water x 6 (I didn’t think about how embarrassing that would be to write) and Squats x 20.  Then it was time to Mosey back to the flag

    Announcements: BR Mud Run 4/16.  Let’s do it.  http://www.battle611.com/battleofbatonrouge/

    We ended with a Shout Out.

    Griswold has the flag for Saturday.  Aye!

     

  • Strike that, Reverse it

    Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.

    First COP – YHC decided to reverse course and start  with a little Mary:

    Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20,  Flutters x20 & the Russian Twist x20

    Moseyed to the mountain Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.

    Elevens OYO: IW squats, run over the Hill then crossfit merkins

    YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)

    Moseyed to the birdwatcher’s step:

    Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20

    Back to the flag for our traditional warm up COP:

    Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15

    Name-o-Rama – Welcome Moonshine

    Shout-outs & Prayer

    Good times had by all.

  • Oliver Gospel Mission Ruck Raffle

    Rather than going back the Bank (AKA The F3 Foundation), this year I really wanted to figure out another way to fund the programs F3 Columbia is involved with at the Oliver Gospel Mission. The F3F has been more than generous with it’s funds, but I wanted to make room on the balance sheet for some of the other programs that are getting kicked off around the F3 Nation.

    To be clear: It’s not cheap to give each man that posts to 3 workouts a bada$$ Mudgear jersey, but it’s among one of my favorite things to do. The sense of pride that these men have when sporting the jersey is nothing short of amazing. One guy told me that the jersey made him feel bulletproof. I advised him not to test that out.

    In addition to jerseys, we’ve been able to help out buying medicine on a couple occaisions, race registration fees, 2ndF events, and two of our pax have even started a financial literacy class. This stuff all takes cash.

    In an effort to fund these activities, we’re having a raffle, and it’s simple. Buy a ticket for $10, and win the OGM Mission Rucking Bundle which includes:

    1. A GORUCK GR0 (Donated by TNT)
    2. A GORUCK sternum strap (Donated by TNT)
    3. A GORUCK Field Pocket (Donated by GORUCK)
    4. A Coupon for a free GORUCK Tough or Light Event (Donated by GORUCK)
    5. MudGear F3 Tac Hat (Donated by Mudgear)
    6. 2 pairs of Feetures Elite Merino + Light Cushion Crew Socks (Donated by Mudgear)
    7. Black Diamond Cosmo Headlamp (Donated by Half-moon Outfitters)
    8. Platypus Soft Bottle (Donated by Half-moon Outfitters)

    To Play

    To enter, simply PayPal $10 (per entry) to F3Columbia@gmail.com. I’d recommend entering a bunch of times. We will randomly select a winner from the entries on March 15th.

    Thank you to all of our donors who gave to make this possible.

     

  • 610 Stomp #28

    YHC returned to action at The 610 Stomp.  It was good to be back.  Some of the regulars were treated to a visit by RY as his M recovered from a PR in the Rock ‘n Roll half.  Some chit-chat, a quick disclaimer, a quick overview of the route and we were off.

    The Thang

    PAX choice today regarding how to treat the 1 minute interval.  Burpees seemed to be the pain of choice today.  Two groups of three formed.  The group YHC was in made it past Canal, but didn’t make it to Airline.  Banks St. I think.  It was dark and I was tired.  RY treated our group to some interesting history lessons about the statue of the Cuban National Hero Jose Marti at Banks and Jeff Davis.  Once we got back to Roosevelt Mall Nip/Tuck kicked it in to another gear.  T-claps for finishing strong.  Our group met back up with the others at the flag and we sealed the deal with 15 burpees, at which time RY let out a guttural yell akin to a Spartan going into battle, screaming 15! with all his might.

    Announcements

    Baton Rouge Mud Run 4/16 – Let’s do it! – http://www.battle611.com/battleofbatonrouge/

    Shout Outs

    Continued thanksgiving for our health and opportunity to come out and get better.  Special prayers for our Ms and 2.0s

     

  • Endymion Run

    Disclaimer

    Warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)

    …Capped off the warmup with a 2 minute Plankjack/Merkin routine to the song “Mardi Gras Mambo” to get the PAX in the festive spirit. Plank position with a plank jack every time “Mambo” was sung and a merkin each time “New Orleans” was sung.

    Mosey to the stone bridge crossing Bayou Metairie and over to the shelter near City Park Ave. to grab some bench. This included a round of 8 high intensity exercises with a 10 second rest in between. We decided to bump the normal Tabata timing from 20 seconds to 50 seconds to pay homage to the 50 year anniversary of Endymion. This was a bit long for some of the exercises but it helped bring the sweat:
    Round 1: Box Jumps
    Round 2: Declined Merkin
    Round 3: Right Leg Step Ups
    Round 4: Dips
    Round 5: Left Leg Step Ups
    Round 6: Hip Slappers (in Declined Plank)
    Round 7: People’s Air (People’s Chair with Air Presses)
    Round 8: Inclined Merkins with alternating leg taps to bench

    From there a parade bound Mosey to Orleans Ave where we ran along the route. Lots of parade goers getting geared up for the big day so it made it interesting. T-claps to Yankee for being our public relations guy and EH-ing along the route. Pit stop on the neutral ground past Carrollton for a COP led by Amnesty.
    Push-o-rama:
    -Merkins x 20 IC
    -Diamond Merkins x 5 IC
    -Wide Merkins x 10 IC
    -Staggered Merkins x 10 IC (each way staggered)

    Mosey back down Orleans Ave. Great Lawn

    Mary under Persityle capped off with Mardi Gras Mambo squats.

    Prayed fro Bubba’s wife, OSHA’s wife, RY’s aunt, SFX’s dad, as well as the safety of everyone enjoying the Mardi Gras festivities this season.

  • Elevens on the Mountain

    As YHC was getting out of his car to head to the meeting spot, an apparent FNG was walking over as well. After introducing myself to the FNG, YHC was shocked to realize it was Splash. It was a serendipitous encounter. Welcome Back Splash! Ha!

    Nine men stepped off to improve themselves and grow stronger. A short mosey straight to the front lawn by the Tulane sign for the firt COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey to the mountain. At the base we started an Indian Run to the top. It’s time for some Ol School Elevens at the top ramp:
    -10 Burpees at the bottom
    -1 Crossfit Pushup at the top
    -9 and 2 until reversed
    We ran short on time and came close to finishing. T-Claps to Douille for leading the pack. Time to ease on down the mountain. After a quick, scenic mosey through campus we found the Loyola benches:
    -Left Leg step-ups x 15 IC
    -Dips x 20 IC
    -Right Leg Step-ups x 15 IC
    -Derkins x 10 IC
    Times running short…mosey to the front lawn of Loyola by the Touchdown Jesus for some Mary:
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Flutter Kicks x 20 IC
    One minute left…mosey back to the flag.

    Countoff, Namerama, Annoucements and a Prayer.