Category: New Orleans

Can we get a new rock??
Hawg and I worked a secretive deal last night, which put me in line to Q today. YHC had no problem coming up with a workout since the AO is one of my favorites. A fresh face for the Pax showed up today, not so fresh for Cowbell & YHC… Starky (FNG) is one of our Ole Miss buddies. Tclaps for posting today Starky, and Tclaps Cowbell for the EH. Anyway, let’s get to it… but first…

DISCLAIMER

Mosey over to the rock pile and circle up.

COP #1 – IC: Warmup
- 20 x SSH
- 10 x Good Mornings
- 10 x Windmills
- 20 x Peter Parkers
Pax selects their friend for the next 30 minutes. Normally we try to get the heaviest rock possible and throw them around to show our manliness, but YHC stressed the importance of going with a rock about 5-10 pounds.. reactions from some of the Pax:

Heisenberg & Side Effects:

Starky, Rudy, Marlin, Snoball:

Jingle Vader & Cowbell:

Did they listen? We will find out shortly… Quick mosey to a grass patch in left field.

COP #2 – IC: Part One
- 30 x Rock Jacks (I don’t think they listened to my advice)
- 30 x Rock Twist (15 each side)
- 20 x Rock Marches
Pax after Part One:

Mosey back to the rock pile to show mercy for the Pax.. 80% picked another rock. The other 20% planked up, then it was off to another grass patch by the rock pile.

COP #3 – IC: Part Two
- 20 x High Knees….. w/ a rock
- 30 x Rock Squat Reaches
- 10 x Rock Lunge Jumps
Mosey back to left field.

COP #4 – IC: Part Three
- 20 x Rock Hops
- 30 x Rock Knee Curls (15 each leg)
Mosey across to right field to another well-lit grass patch.

COP #5 – IC: Part Four
- 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
- 10 x Rock Chairs
- Rock Low Squats Progression: Pax perform various moves that YHC calls out while still squatting
Mosey to the first base dugout and circle up for the last time:

COP #6 – IC: Upper Body Circuit (3 rounds)
- 10 x Rock Bench Press
- 5 x Merkins
Quickly move to each exercise. YHC couldn’t speak and get the cadence correct.. apologies. Anyway, it was a burner… once done, mosey over to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM
- Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  - 20 x Flutter Kicks
  - 20 x LBC’s
Mosey back to the rock pile to drop off our friends… then it was back to the flag. Once again, the Pax destroyed this workout today! So with 2 minutes left, time for some yoga.

COP #7 – OYO: Sun Salutations (3 rounds)

Finally, it was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer.

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February 1, 2016
No Hawg, No Flag, but Time for Tyson

Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

Box Jumps x 20 OYO

IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

Long Mosey over the Football Field of Christian Brothers.

5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

From there we circled up in the Middle of the track for some time with MARY.

6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

Superman to Bow

Finished with Hip Dips each side x 10 IC

Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

See you in the Gloom Soon –

Reluctant Yankee

+2

January 30, 2016
Back To The Mountain

Pre- Thang: It’s been a while since YHC had the Q at Wolfpack Mountain. It was nice to be there on this clear cool morning to get better. At 5:30, nine of us hit the road…

The Thang: Mosey out and around on St. Charles, then straight to the mountain with a pit stop at the bike rack for Plank Jacks x 25 IC. Over to the first incline and lunge up the ramp. Run all the way up OYO stopping at the front side to perform the “previously marked” exercise… It went like this: Burpees x 7, Imperial Walkers x 14, SSH x 21, Merkins x 28, Squats x 35, LBCs x 42 and plank up at the top. Six minutes of Mary followed: Hello Dolly x 20, Real Freddie x 25, Flutter Kicks x 30, High Dolly x 25, Russian Twist x 12, LBCs x 42 all in cadence.

On the way down we stopped at each station and did a repeat, then planked up at the bike rack. Finally, a quick mosey to the benches: Dips x 20, Step ups x 15, Derkins x 11, Step ups x 15 all in cadence.

Mosey back to the flag for COT. Thanks to Hawg for taking over at this point, as YHC had to bail out early once again for work.

It was a pleasure, as always, to start the day with this group of men. Thank you.

Good Times!

Roots

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January 29, 2016
Animal Parade
“To be is to do.” – Immanuel Kant

A mere 48º F in NOLA, but the breeze off the lake made it truly gloomy. In fact, the Pax was caught on camera at the start:

Seven men from F3NOLA and one man from F3Hickory made up the valiant Pax at Okwata. #Tclaps to Taz for posting today. After watching Hotty Toddy grab Cowbell from flying away, it was time to get started..but first…

DISCLAIMER

The Thang:

Quick mosey around the Mardi Gras Fountain and circle up in front.

COP #1 (IC): Warmup
- 20 x Sky Jacks
- 20 x Wide Arm High Knees
- 20 x Low Slow Squat Jumps
- 20 x Imperial Walkers
- Shoulder Tap Progression (Right x 10, Left x 10, R/Pushup/L/Pushup x 10)
Mosey towards Canal Blvd and line up at the corner for a Levee Animal Parade…it is Carnival Time!!

Parade of Animals (OYO):
- Start by running up the sidewalk, then transform to the Q-selected-animal across the crest of the levee, and run back down the other sidewalk and back to the start. Repeato x 4. Animal choices included:
  - Lap 1: Bear Crawl (I think Taz thought I said Beast Crawl) #respect
  - Lap 2: Jameis Winston (a.k.a. Crab Walk)
  - Lap 3: Duck Walk
  - Lap 4: Frog Jumps
- Plank up for six
Taz at Lap 1:

Legs were toast, so YHC couldn’t leave out the upper body… Circle up at a near by grass patch.

COP #2 (IC): Jack Webbs
- A merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10.
Time to mosey.. over to the wave splashing lakefront for some more leg work

COP #3 (IC): Lunge Progression
- 15 x Alt. Front Lunges
- 15 x Alt. Front Lunges w/ Jump Squat
- 10 x Chair (Low Narrow Squat Hold) – to – Alt. Back Lunge Holds… #Namaste
Noodle leg mosey over to the ring-o-benches, put due to NOLA being -2 ft below sea level, there was a lake at each bench.. so change-up mosey over to the covered pavilion.

COP #4 (IC): All about dem Dips
- 25 x Dips
- 10 x Incline Merkins
- 15 x Dips
- 10 x Derkins
- 10 x Low Slow Dips
Time was of the essence, so Indian Run back to the flag… 3 minutes left.. circle up

COP #5 (IC): 3MOM
- 20 x Flutter Kicks
- 20 x Hello Dolly w/ Leg Lift
- 20 x Alt. Heel Taps (done from seated position, legs extended on ground, and hands on ground in front of you six.. on count, lift and tap your heel on ground by your six, and back to extended position… repeato other leg)
We ended with the C-O-T, which included the Name-O-Rama, Shout-Outs, & Prayer. Tclaps to the Pax for pushing through this one. Tclaps to Taz for posting today… may need to make a trip to Hickory, NC for some Bear Crawl School.

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January 28, 2016
Let’s Play Some Monopoly!

“If it doesn’t challenge you, it doesn’t change you.”

Nine pax gathered on this relatively warm January Monday morning at Rock City to get their week started the right way!

DISCLAIMER

Let’s Mosey… oh wait…

SLAUGHTER STARTER- 10 Burpees OYO

Ok, now we can go: mosey to rock pile.

COP #1: Warm Up
• 20 x SSH
• 20 x Air Squats
• 20 x Merkins
• 20 x Jumping Lunges
• 20 x Peter Parkers

Pick up your best friend for a little morning stroll.

Mosey to outfield of the baseball diamond.

COP #2: Move Dem Rocks
• 20 x Bench Press
• 20 x Row
• 15 x Squat Jumps
REPEAT

Mosey to playground set.

WOD: Monopoly (Thanks to Shorty for the clever name)
Cash In: 15 Pull Ups
Complete two laps around the track stopping every 100 meters for:
• 5 Burpees
• 10 Squat to Overhead w/ rock

15 Pull Ups after first lap

Don’t forget your friend!

Cash Out: 15 Pull Ups

I looked around after and the entire PAX was like

#tclaps

Mosey back to outfield.

COP #3: Mary
• 1 min elbow plank
• 20 x Superman
• 30 x Russian Twists
• 20 x LBC
• 15 x V-Ups

Mosey to drop off friend, he is tired!!

Sprint to the Flag.

Name-O-Rama, Shout Outs, Prayer

Excellent post guys!

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January 26, 2016
The Legend Grows
Five men gathered around the flag in pleasantly mild conditions in the gloom. After the disclaimer (provided without irony this time), the PAX headed to the bandstand for a warm-up COP:
- SSH x25
- IW x25
- Low Slow Squats x20
- Good Mornings x20
- Mountain Climbers x20.
Short mosey to lampposts for bear crawls and Jameis Winstons with burpees mixed in for good measure:
- Burpees x5
- Bear crawl to lamppost #1
- Backwards bear crawl to lamppost #2
- Burpees x5
- Jameis Winston to lamppost #3
- Backwards Jameis Winston to lamppost #4
- Burpees x10
Plank for the six and give 15 count before taking off on the traditional Monday Indian Run around the park. First stop was at the row bars where the PAX broke into two groups:
- PAX 1 – Rows x20; PAX 2 – Merkins
- Flapjack
- PAX 1 – Rows x15; PAX 2 – Plankjacks
- Flapjack
Continue Indian Run at a brisk pace then slow mosey to the fountain for another COP:
- R leg step-ups x25
- Incline merkins x20
- Dips x30
- Derkins x12
- L leg step-ups x25
Push on with the Indian Run to the lamppost (not that one) for some Mary on the cart path following another 15 count:
- LBCs x.30
- Hello Dolly x.25
- Peter Parkers x25
- Dying Cockroach x25
- Russian Twists x20
Finish Indian Run at final turn at Magazine St. and sprint to the flag. Kill remaining 1+ minute holding elbow plank around the flag.

Count, Name-O-Rama, shout outs, and prayers for a safe and fun Mardi Gras season.

Q#2 is in the books. Thanks to the PAX for making it out today.

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January 25, 2016
City Park Fitness/Frigid Test #1

Ten veteran F3’ers braved the frigid (for NOLA) 39 degree temps to measure themselves versus the fitness standards of our nation’s greatest warriors. Believe it or not JV posted in a parka, snow pants, and snow shoes (practically, at least relative to his normal attire) and at least our friendly Arkansan wore shoes because he didn’t post in much else.

Mosey to Great Lawn

Circle up for

Side Straddle Hops (IC) x 25

Imperial Walkers (IC) x 25

Mosey to the Foundry

The Test:

1. Maximum Sit-ups in 2 minutes (On Marine Corps and Navy Seal PFT)

Partner-up – Partner 1 Perform Maximum Sit-ups in 2 minutes with Partner 2 holding feet

Switch and repeat

Top Scores: Hawg 94 and Jingle Vader 75 (Minimum Standards: 45-Marine Corps and 52-Navy Seals)

Recover 30 seconds to record reps performed

Split PAX between Push-ups and Pull-ups

2. Maximum Push-ups in 2 minutes (On Navy Seal PFT)

Top Scores: Jingle Vader 100 (Minimum Standard: 42-Navy Seals)

3. Maximum Pull-ups w/o dropping off bar (On Marine Corps and Navy Seal PFT)

If completing less than 5, PAX did low bar rows to put work in

Top Scores: Side Effects 22 and Maverick 12 (Minimum Standards: 3-Marine Corps and 8-Navy Seals)

1 minute rest to record scores and line-up for run

4. 2-Mile Run (approximately: 2 laps around Parade Ground Trail, starting and finishing at Foundry) Note: Marines run a 3 mile course and Seals run a 1.5 mile course

Top Score: Hawg 14:54 (Minimum Standard Pace: Marine Corps 20:00 and Navy Seals 15:20)

Early finishers did extra credit work on pull-ups, dips, push-ups, sit-ups, and low bar rows.

Completion of Fitness Test (7:10am)

30 second count

Dr. W (IC) x 10

Mosey to Front Museum Steps

Route 66 (actually 55) from Museum Steps – Jump Squatting at each light post on right side of drive in front of museum and running back to Museum Steps

Plank and wait

LBC’s with hold on 1 count (IC) x 20

Flutter Kicks (IC) x 20

Boat w/ extended arms and hold for 15+ sec

Superman and hold for 15+ sec

Boat w/ extended arms and hold for 15+ sec

Superman and hold for 15+ sec

Mosey to the Flag

Announcements:

The usual schedule

King Cake Festival holding Gladiator Games

Shout-outs:

Kimchi’s new baby

RY’s Aunt Julie

Osha’s wife

Idle Chatter:

“They usually measure these standards on like 18 year olds right?” – Bogey

“Wait that was only 1 minute!!!!” – PAX

“Can I cheat on the pull-ups?” – Heisenberg

“Can we complete an entire F3 workout without a single burpee?” – From Rudy’s general direction as we moseyed back to the flag

Test Summary:

Number of PAX Members reaching Marine Corps / Navy Seals Minimum Standards (# “Competitive” for Navy Seals):

Pull-ups: 6 / 2

Sit-ups: 7 / 7

Push-ups: — / 7

Run: 9 / 3

If you would like your individual numbers, please email me to let me know caswen@hotmail.com. Otherwise I will maintain this record and we can revisit the test in about 6 months. Until then, pull-ups and running are clearly two areas where we can improve as a group.

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January 23, 2016
Windmagedon @ Wolfpack Mountain

The PAX met in howling winds this beautiful gloom, the ground saturated from the evening rain. #Mumblechatter that Jingle Vader is tougher (or crazier, you can decide) than the rest because he wore a “three-ply” t-shirt and shorts. With the wind swirling around us, eleven of NOLA’s finest started west to warm up.

Mosey to the quad (parking lot): COP

            Side Shuffle Hops

            Imperial Walkers

            Single leg (SL) Deadlifts (slow)

            Lateral Lunge (alternate)

            Cross Fit Merkins

            Plank Jacks

Line up for:

            Leg raise hamstring stretch walks

            Butt kicks

Indian Run Down Calhoun to Freret and the Tulane Armory Pull-Up Bars

The PAX broke up into three groups of three and one group of two for two rounds of:

            Burpees (Round 1 – 10 rep pace / Round 2 – 5 rep pace)

            Merkins

            Pull ups

            LBCs

Mosey to Wolf Pack Mountain

Short on time, the PAX assaulted the staircase and planked up. Football cornerback drills followed. The PAX lined up for a series of exercises and sprints. They performed each exercise for approximately 10 yards and then seamlessly transitioned (#itsallinthehips) into a 10 yard sprint (cut short by the gigantic puddle at the peak of the mountain).

            Round One: Carioca (each direction) to sprint

            Round Two:    Low Squat Side Shuffle (each direction) to sprint

            Round Three: Low Squat Back Pedal to sprint

Jingle Vader counted down from twenty and the PAX enjoyed six minutes of merry:

            LBCs (IC 20x)

            Jack Knifes (OYO alternate arm/leg v-up – 10x each side)

            Side Plank with twist (OYO 10x each side)

            Standard elbow front plank (1min)

Mosey back to the Flag

Count down (11), Name O Rama, shout outs, and prayer.

VQ complete #coldwetandtired.

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January 22, 2016
BOMBS AWAY OKWATA
“Always do your best. What you plant now, you will harvest later.”

-Og Mandino

Seven Pax posted this morning over the foggy shores of Okwata.

YHC was just about to begin his VQ in which he pulled an all-nighter preparing for when out of nowhere…

#herecomeshawg

Lets do this!

DISCLAIMER

The Thang:

Perfect day for a SLAUGHTER STARTER- 10 Burpees OYO

Quick mosey to and around the Mardi Gras Fountain and circle up in grass in front.

COP #1: Warm up
- 20 x SSH
- 20 x Goofballs (run in place and hands up like you are walking up a ladder)
- Line up behind YHC for some follow the leader:
- High Knees
- Butt Kicks
- Karaokes
Back to a circle (or lack thereof):
- 15 x Jumping Lunges
- Arm Circles OYO, Forward and Back
Mosey across Lakeshore Dr and down lakefront until we reach ample working area.

BOMBS: Dora concept beefed up. Pax 1 does the exercise called out while Pax 2 runs to the second light post and back. They switch until collectively reaching rep #. I reversed the order so that reps decreased instead of increasing.
- 250 Squats
- 200 LBC
- 150 Merkins
- 100 Overhead Claps
- 50 Burpees
Tclaps to the PAX as this was a beat down!

Mosey back down the lakefront, up the levee on Canal Blvd, and on top of the levee. Stop- need to spend some time with Mary.

COP #2: MOM
- 15 x Dying Cockroach
- 15 x Flutter Kicks
- 15 x Penguins
- 15 x Straight leg ups
- 20 x Russian Twists
That’s a wrap, Jack. Mosey back down levee and towards the flag.

Name-O-Rama, Shout Outs, Prayer

Thanks to the Pax for a great first Q. I hope I didn’t disappoint!

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January 21, 2016
Woooooo Pig Sooie!!!
We looked…

but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack

Anyway, we had a little bit of rain + a little muggy + lots of puddles = the perfect gloom! Eleven legendary men of NOLA decided to become better men today! As Cowbell says, “Leeeggoo!!” – but first…

DISCLAIMER

Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..

COP #1 – IC: FLIGS Warm up
- 30 x Front/Side Jacks
- 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
- 30 x Imp. Walkers
- 10 x Good Mornings
- 3 x Sun Salutations (Namaste)
- 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)
Mosey over to the lamppost and lineup at the road for Stop #1.

Stop #1 – OYO: Merkincides
- Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).
Plank up and wait for the Six at the start line. Once all are accounted for, Agility drills to each lamppost:
- Walk to #1 (not agility, but it’ll do)
- High skip to #2
- Fast skip to #3
- Karaoke to #4 (face parking lot)
- Karaoke to #5 (back to parking lot)
Mosey towards soccer goal, and stop at a grass patch along the way.

COP #2 – IC: Leg City
- 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
- 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:
- 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
- 10 x Low Squat Hops … it’s just a one inch hop guys!
- Calf Progression: Right leg first, then Left leg
  - 10 x Single Leg Calf Raise
  - 10 x Single Leg Hops
- 10 x Burpees
Continue our mosey to the goal post.

PAX partners up and gets ready for Dora 1.
- Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
- Goals:
  - 100 reps: Plank Punches (a.k.a. Mayweathers)
Mosey back to the grass patch we found on the way.

COP #3 IC – Plank work
- 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
- Pike Work: In High Plank, Pax then moves to pike position the following ways:
  - 15 x 4 Step Walk
  - 10 x 4 Hop
  - 10 x 1 Hop
Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

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January 20, 2016