F3 New Orleans

Category: New Orleans

  • Happy Wife, Happy Life Beatdown

    From Bubba: My M and I are giving a talk on marriage at the St.
    Dominic Supper and Substance Dinner tonight, so good inspiration
    for workout, especially in light of this great post at f3 mothership site by Dredd (read at end of workout).

    Moseyed to Museum for warm-ups
    SSH x 31
    IW x 25
    Peter Parker x 15;
    Arm Circle x 40 one-way and then 40 the other way.
    Parker Peter x 15;
    20 IW Squats.
    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Moseyed back to Great Lawn.

    Back to the Beginning:
    Gen 2:24
    That is why a man leaves his father and mother and is united to his
    wife, and they become one flesh

    Inspired by Gen 2:24, PAX did a modified Black Jack, a “24 Jack”.
    Start with 23 LBCs on one side of lawn, run across, and 1 squat on
    other side. Continue with squats increasing and LBCs decreasing but
    equalling 24. Due to time, we only made it 2/3 way through.

    Moseyed to peristyle.

    Eph 5:25
    Husbands, love your wives, just as Christ loved the church and gave
    himself up for her to make her holy,

    Inspired by 5:25, do a Tabata-style Mission Impossible hold (Eph 5:25
    only possible with help of Christ). 5 sets- 25 seconds on, with 10 sec
    rests.

    After Mission Impossible, did Merkin rotation
    10 merkins
    10 narrow merkins
    10 wide merkins
    10 derkins
    10 ierkins
    10 merkins

    Moseyed back to lawn.

    1 Corinthians 13:4-13
    Love is patient and kind, but burpees are not.
    Burpee Ladder from 13 (finished half but stopped due to time)

    Moseyed back to Peristyle

    5 Love Languages of Mary
    1 minute on with 15 second rest in between of the following Mary exercises:
    Russian twist
    Dolly
    Flutters
    Cockroaches
    Wife pleaser

    Moseyed to flag.

    Count off, Name-o-Rama, and prayer requests.

    Ended by reading this f3 reflection: http://f3nation.com/2016/01/10/happy-wife/

    If you have a wife, do your best today and this week to serve her as Christ loves us!

  • 610 Stomp- 1 pax expected, 2 flag reality

    Based on RY’s email YHC went to bed the night before expecting the worst in the gloom- horrible rain storms and a one man PAX….

    …but that was definitely not the case.  The rain decided to hold off and the gloom in the park couldn’t have been nicer.  Much to my surprise, we had a PAX of 9 with 2 flags!!  I knew it was going to be a great day.

    Quick chatter about the weather and a little disclaimer and we were off.

    Most of the PAX decided to use the usual 1 minute of “free time” to sprint, while YHC stuck to some burpees.  They were like…

    The whole PAX ran their respective paces and before I knew it, it was 0615 and we were all gathered around the flag.

    Of course we had to finish with 10 burpees OYO.

    tclaps to Nip/Tuck for his first 610 Stomp post.

    We prayed for a great rest of the week and to stay safe for the storm to come.

    Thanks to all for joining me in the gloom!

    -Cowbell

  • The Feb Club

    Because February is short damned short and the weather so iffy, you gotta do something to stop from going crazy. What about a different exercise for everyday? After a lame explanation and pre-thang disclaimer, we mosey to the Labyrinth.

    The Thang

    A long COP
    Feb 1st Exploding Stars x29IC
    Feb 2nd Rosalitas x29IC
    Feb 3rd [Pax got a brake because the Q couldn’t read (forgot) we were supposed to do Russian Twists]
    Feb 4th Box Cutters x29IC (or maybe it was x30IC because the Q can’t count)
    Feb 5th Dying Cockroachs x29IC
    Feb 6th LBCs x29IC
    Feb 7th, Sunday a day of rest: 7 burpees OYO
    Feb 8th Low Slow Squats x29IC
    Feb 9th, Mardi Gras: Goof Balls x29IC
    Feb 10th, Beginning of Lent: SSHs x40single
    Feb 11th Squat Jumps x29IC
    Feb 12th Monkey Humps x29IC
    Feb 13th Balance on one leg: about 29sec per leg
    Feb 14th, Sunday a day of rest: 7 burpees OYO
    Feb 15th Merkins x29IC
    Feb 16th Ventura Kisses (or Ryan Hugs) x29IC
    Feb 17th Diamond Merkins x29single
    Feb 18th Wide Merkins x29single
    Feb 19th Staggered right front merkins x15single
    Feb 20th Staggered left front merkins x14single (just because too much mubblechatter)
    Feb 21st, Sunday a day of rest: 7 burpeese OYO
    Feb 22nd Right Leg Step up (Channing Tatum?) x29IC
    Feb 23rd Dips x29IC
    Feb 24th Box Jumps in honor of Nip Tuck x16 (because your Q petered out; sorry we didn’t finish off the COP with another 13)
    Feb 25th Derkins x29single
    Feb 26th Left Leg Step up (Tatum Channing?) x29IC
    Feb 27th Incline Merkins x29single
    Feb 28th, Sunday the last day of rest for the month: 8 burpees OYO (so there’s one for each day)
    Feb 29th Plankorama: up (29sec), elbows (29sec), off left leg and right arm kinda (14.5sec), off right leg and left arm better (14.5sec), up (1min)

    Mosey back to the virtual flag (sorry: a real one was one my porch). After Namorama and old news, a short prayer of Thanksgiving to start a glorious day. Thanks PAX.

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 1988 National Champions – A Year in Review

    “Outlined against a blue-gray October [ok, February] sky, the Four Horsemen [ok, YHC and 7 faithful companions] rode again”

    For my first Rock City Q, I decided to take the PAX on a trip down memory lane – to 1988, to celebrate a Notre Dame National Championship.  Not to date myself, but this was senior year for me….

    Warmup: After the disclaimer, and the warning that PAX was getting a full dose of ND, we moseyed towards the rockpile.

    Game 1: ND 19 – Michigan 17.  Walk-on placekicker Reggie Ho boots 4 field goals.  Warm up with SSH, IW and DQ x19.

    Game 2: ND 20 – Michigan State 3.  NOLA LB Michael Stonebreaker returns an INT for a TD.  PAX celebrates with Murkin x20 and 3 lonely MSU burpies.

    Grab your Football.

    COP 1 – The Lawn: All-American QB Tony Rice hits his stride in these games.  Flexes his muscles, if you will.  For each game, we do a series of Presses, Pushes (bench press motion, but standing up), Curls and Rows.

    Game 3: ND 52 – Purdue 7: Press x13, Push x13, Curl x13, Row x13 (totals 52…)

    Game 4: ND 42 – Stanford 14: Press x10, Push x10, Curl x12, Row x10 (totals 42)

    Game 5: ND 30 – Pitt 20: Press x7, Push x7, Curl x9, Row x7 (totals 30)

    COP 2 – The Field: Mosey to the football field.

    Game 6: ND 31 – Miami 30.  Catholics vs Convicts.  Game of the Century.  Etc…..  Hero of the game: Safety Pat Terrell, with an INT for a TD and breaking up a 2 point conversion with 45 seconds to go.  So we do 2 “Pat Terrells”: 50 yd dash with your football, Squat Jump x 10.

    Game 7 & Game 8: ND 41 – Air Force 13, ND 22 – Navy 7: Suicide Ladders with Burpie.  First up: 10/20 suicide, 7 burpies.  10/20/30 suicide, 5 burpies.  10/20/30/41 suicide, 5 burpies.  Sorry guys, we didn’t get to the 22 total burpies for navy.  You all owe me 5 more burpies OYO…

    Game 9: ND 54 – Rice 11: Rocket Ismail takes 2 KOs to the house.  We celebrate with 2 80yd dashes

    COP 3 – The Shed: Mosey to the shed

    Game 10: ND 21 – PSU 3: The ND RB stable (Johnson, Green, Brooks, Culver) carried the load.  We work quads with them.  Channing Tatums x 21.  Dips x15, Tatum Channings x21.  Muricans x15

    Game 11: ND 27 – USC 10: Lou Holtz sends starters Ricky Watters and Tony Brooks home.  We pull up a (People’s) Chair to watch with them.  Sit.  Count up to 27.  Then 10 Presses.  Repeat.

    COP 4 – The Lawn: Mosey back to the lawn for Mary

    Game 12: Fiesta Bowl ND 34 – WVU 21.  LBC x24.  Grab rock for some Bench Press x10 (total 34!).  HD x 21.  FK x 21.  BP x 10.

    Mosey back to the flag.  Count off, Names, Prayers.  Remember intentions in our hearts.  And a close friend of YHC going in for medical tests this week.

    Finish with St. Ignatius prayer for generosity.

    Thanks all for making my VHQ at Rock City a great morning!

  • BeMused- an Olympic downhill primer

    It was a cool not cold morning.  Lots of Fartsackers.  6 of us gathered in the gloom to eliminate some of the ethanol products ingested at the Muses parade the evening before.  In honor of New Orleans ski week- I had looked at some of the US Ski teams training regimens and tried to incorporate them into the workout.  (With some significant modifications.)

    Began with a mosey to the fountain.  SSH x25, Merkins x 20,  Box jumps x 20 (apparently the skiers do lots of jumps)

    Mosey to the quad,.  Lateral box jumps x 20 right, diamond merkins x 20, lateral box jumps x 20 left.

    Mosey to the garage where the fun began, Burpee Long jumps x 10 then sprint to next level, SSH jumps to the next level,  side step (like climbing with skis when you pass the lift) right to next level, side step left to the next level. Hallelujah run to the next level, Long jumps to the next level.  Now that we made it to the top some short planking and a slalom to the bottom.  Side step back and forth all the way then mosey back to the quad.

    Time for some Mary.  superman with a snow angel modification x 20, windshield wipers x 20, monkey humpers x 20, LBC x 20,  Followed by a short arctic animal parade with a “polar” bear crawl and a “snow” crab walk.

    Mosey back to the flag.  I always feel like we are playing frogger when we cross the road, so we did it for real with long jumps as we crossed st. Charles then a sprint to the flag.

    Count off, name o rama, announcements and a prayer.  Then off to rehydrate before heading to the quarter and replenishing my ethanol levels.  All ready for snow.

  • Nothing Fancy

    Eleven men took off into the gloom at 05:30.  We picked up two late arrivals along the mosey, making us 13 strong.

    Warmup COP in front of Tulane:  Plank Jacks x 25, Imperial Walkers x 25, Mtn. Climbers x 31, Arm Circles on Left Foot x 15, Arm Circles on Right Foot x 15. All in cadence.

    Mosey to Wolfpack Mtn. for a run to the top: Stop at each level w/ 15 Merkins on the church side and 25 LBCs on the school side, reducing Merkins by 1 at each level to make a total of 75 when you reach the top.  Plank up and wait for the six.

    Mary at the top:  Real Freddie x 20, Rosalita x 20, Flutter Kicks x 25, Dollie x 31, Plank Walks x 21, Russian Twist x 12. All in cadence.

    Mosey to the bike rack and then straight to the fountain benches: Dips x 30, Low Slow Squats x 20, Low Slow Dips x 21, Squats x 20.  All in cadence. Two minute plank to finish…

    COT w/ shoutout by YHC.

    Nice work by the PAX covering just under 2 miles and hanging tough through what YHC thought was a pretty good grind. Thanks.

    Good Times!

    Roots

     

  • To the Labyrinth before the train gets here

    Tclaps to TomTom for his 2nd post this week!

    Beautiful morning 59 degrees and not a cloud in the sky.  A slight breeze.  I showed up at 5:22 on time so no complaints from Douille.  We even had a rare appearance by a flag today!

    I gave the disclaimer although the men of the NOLA PAX were too busy chatting to acknowledge it – so I started the mosey.

    We mosey’d over to the soccer goal.  Here we did a quick Circle of SSH x 25.

    Then we divided into 2 groups.  We did PIMPS.  Pullups x 5, Imp Walks x 10, Merks x 15, Plank Jacks x 20, and Squats x 25.   One group started with pull ups and built their way up.  The other group started at Squats and worked their way down.

    Then we did a short mosey over to the Birdwatcher.  Here we did Left leg step ups x 20, Dips x 20, Right leg step ups x 20, Left Sideways step up x 20, Slow Ct Inclined Merks x 20, Right side step ups x 20,  Left leg 1 leg squat x 20 , Hip slaps x 20, Right leg 1 leg squat x 20

    Mosey’d to the FLY.  Here we did Peter Parker x 20, Iron Cross x 20, Mtn Climb x 20, and Hip Dips each side x 10.

    After this mosey I had to skip a version of 11’s on the hill so that we could finish on time.  We discussed the new Carrollton proposal for a  soccer stadium at the park.   I’m in favor of it.  I hate to see public land go away but I’m out at the park all of the time for soccer and baseball and very FEW people ever use that island of land in the middle of the park.  It would be nice to have bathrooms that weren’t a public health hazard too.  Just my .02 cents.

    From there we mosey’d to the end of the Fly by the Carrollton baseball fields.  We almost stopped for a circle by the tracks but after hearing the train whistle we decided to cross over.  Under the big Oak tree we did a quick circle…

    Parker Peter x 20, Plank Jacks x 20, Mat Jumps x 20, and CDDs x 20

    We ran a little further down the road and we pulled over on the Labyrinth.

    Here we did Push throughs x 20 and Leg Lifts x 20  for a version of mini-Mary.

    We had to put the pedal to the metal to get the Flag for 615AM.  We arrived at 616AM sorry about the lost minute.  Roots glad that moss monster didn’t grab you in the final stretch.

    COT:  Mentioned the Bar-A-Thon May 13.  A Spartan Race in March in Houston.

    Prayers for Aunt Julie.  My prayer focused on “Grant that I may NOT seek to be consoled as to console” from St Francis Assisi’s serenity prayer.    May we be better listeners to our families, friends and colleagues.

    The loop around the FLY is do-able.  Requires more running then circles.  I had 5 COPS but if I did it again I would do just 4 and make them more intense.

    Thanks for getting me out in the GLOOM!

    RY

     

  • 610 Stomp – SOBB

    Delightful crisp NOLA morning gloom.  Where was everyone?  Its my VQ – someone better be there!  And yes, out from the gloom emerge our #MidCity contingent of SFx and Tool, and Griswold too.  #Tclaps for you guys for making my first Q.  After almost forgetting the disclaimer – we were off.

    Sprint Out / Burpie Back

    Usual Bayou route.  6 Minute run, 30 second sprint, 30 second walk on the outbound leg.  6 minute run, 10 burpees on the inbound leg.  While clear in my head, I failed to articulate it.  No, we weren’t running 6 minute miles.  No, we weren’t sprinting for 6 minutes.  No, we weren’t doing 30 burpies.

    After getting everyone on the same page, off we ran. And sprinted. And burpied. And enjoyed the slow appearance of the sunrise showing a beautiful mist over The Big Lake.

    Griswold, Tool and YHC passed the time at the end with LBC x25 while waiting on SFx, who needed to show off by running further, farther and faster…. Then we gathered around the flag for 10 OYO burpies.

    Shout Out

    Prayers for Tool and his family, as they celebrate the life of his Grandmother. Shout out of joy for Griswold’s brother, welcoming a new son.  And prayers for our local F3 family – RY’s aunt, OSHA and Bubba’s wives, and Amnesty – get well soon, we miss you out here.

    Finish with St. Ignatius’s Prayer for Generosity.

    Thanks guys!

  • Monday Morning Math

    6 men met in great temps for a Monday morning workout and old-school Algebra II lesson at Rock City.  Unfortunately, a record turnout down South and a late evening backblast puts us at 0-2 against The Skinny today.  Congrats huggers.  Don’t worry, we’ll be back.

    Always great to see the Mav at #RockCity.  As he tied his shoes (#safety1st) YHC finished the disclaimer and we headed to the Rock Pile,  We picked up Cowbell and Shorty on the way.  No pre-thang Chit-Chat for these two.  They also missed the disclaimer, and perhaps YHC should have reiterated it.  Not sure these two are the wisest Rock selectors among us, but I should probably remove the beam from my own eye on that one.

    The Thang

    Warm-up COP:  SSH x 25; IW x 25; Don Quixotes x 15

    We selected our rocks.  Not much running today, so YHC advised the pax to go big.  We headed a few yards to the t-ball field where we gathered for 10!

    10! – 3 exercises all in cadence:  Squat Presses, Bench Presses, Back Rows.  We started with 10 each, then 9 each, 8 each, 7….2, 1.  That made for a total of 55 Squat Presses, 110 Bench Presses, and 110 Back Rows.

    We then hit the track for a Tabata run.  Sprint 20 seconds followed by 10 seconds of slow jog recovery.  We continued for about 1/2 a mile, until we reached the playground

    Mini-Murph:  5 pull-ups, 10 merkins, and 15 squats.  The goal was to do this 10 times, but the pax was so fast we through in an extra cycle for a total of 55 pull-ups, 110 merkins, and 165 squats.

    Time to mosey back to our rocks, we cut diagonally across the park, hoping to save some time for Mary.

    6 MOM:  LBC IC x 40; Dying Cockroach IC x 30; Penguins IC x 20; Russian Twist IC x 20

    Return the rocks and horses to the stable back to the flag.

    Shout out

    Great work by the pax today.  We got through more then I thought we would.  Really fast on the Mini-Murph.  Continued prayers for Monte Williams and his family.  Praises for the weather and this group of men and the accountability they afford.