F3 New Orleans

Category: New Orleans

  • Now Accepting Entries for the Official 2016 F3 Race Jersey Logo

    The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2016.  Winning designs have originated in the F3 Columbia region for the last 2 years, but the depth and breadth of competition has increased greatly this year with expansion.

    Like previous years, we plan to keep the standard F3 logo on the front, uniting F3 Nation, and feature a new design on the back to commemorate this year of F3.  As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who is a legitimate OG.  (The last of the #ISI shirts are here, and a few of the past logos are still available on mugs and pint glasses). The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.

    Please use the comments below to submit a slogan idea.  Images can be fully developed or just sketches that need refinement.  Posting to twitter or google drive and sharing the link here seems to work well.  You can also comment to applaud the creativity of others, or voice your opinions.  Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups.  F3 Marketing will be making a final selection at the beginning of February.

    We’ll keep taking ideas until the end of Jan, and then get some shirts going for Spring races.

    Thanks and good luck. Aye!

  • The Frozen Tundra

    Never seen a group so eager to get goin….and one kitten lost his mittens(Shorty)

    12 men set forth to break in their Qbie, including one from the other parish(Nip Tuck), and one FNG(Snoball).  We started with a brief warm-up at the rock quarry – SSH X 25; Monkey Humpers X 20; Imperial Walkers X 23; ARM Circles X 15 each, front and back.

    Grab a rock and a quick stop for a little lifting….Rock Curls X 20; Back Rows X 20; Shoulder Press X 15.

    Keep it moving boys.  It’s about to get fun.  Time to head over to the hill for some 11’s.  Over the hill with your igneous buddy and down for 10 Burpies, back over for 1 Bench Press, back again for 9 Burpies….You know the rest.

    Time to Mosey back to the Rock Quarry, but a quick stop off along the way for some teamwork.  Split into 6 groups of two.  One man doing Merkins while his teammate moseys with his rock to the fence and back, then the rock runner takes over Merkins duty, working to a combined 100 count.  Repeat this exercise, but this time doing Squats.  100 down and time to return the rocks.

    Cowbell was all too eager to get to the barn when Shorty reeled him back for one more stop.   LBC’s X 20; Flutter Kicks X 20; Dynamite X 5; Russian Twists X 10.

    Short Sprint Mosey back to the flag for Nameorama, naming of our FNG-Snoball, anouncements, and a brief prayer.

    Shout out to the Dirty Dozen for braving the elements on my first Q and T-claps to JV for posting sans sleeves.

  • University History w/ a side of Duck Poop

    Thirteen men gathered on a pleasant Friday morning along St. Charles Ave. to once again test the limits of our twenty-something to fifty something yr old chassis.  The flock of ducks staked claim on our usual spot so we were confined to the sidewalk.  YHC gave the usual disclaimer along with an additional disclaimer that the history lesson about to be included in the workout may contain info that is distorted by the gasping of air and wooziness of strenuous exercise.  Since RY put me down for another history themed running tour, I had to fulfill the obligation.

    The Warmup:

    Quick mosey up and down St. Charles to Green Wave lawn.  We gathered by the Tulane sign to briefly discuss the history of the school which started in 1834 as The Medical College of LA, then later became a private university and moved to the current day campus in 1894.  The first COP was a T-U-L-A-N-E themed one made me dig deep on the F3 website for exercises that would fit the bill:

    T – Tempo Merkin ICx20

    U – Up Downs x 10

    L – Lunges IC x15?

    A – Air Squared IC x 15?

    N – Nolan Ryans IC x 10 each side

    E – Elbow plank for one minute, alternating leg up

     

    The Thang:

    Quick mosey to the Holy Name of Jesus Church where we paid homage to the architecture and impressive craftsmanship of the building that was completed in 1892 by the Jesuits.  We split in two groups and used that date for the rep count:

    Low Slow Dip OYO x18

    High Knees OYO x92

    Rinse and Repeat.

    Mosey around the horseshoe to Marquette Hall, which was built in 1910 and is the centerpiece of Loyola’s campus.  This stop included:

    Inclined Merkin on curb OYO x19

    run up and down stairs

    Declined Merkin on curb OYO x10

    For Lagniappe we planked on the curb (not as high as I thought) and Bear Crawled up the stairs and attempted to Bear Crawl down but changed it to a mosey.  YHC discovered those steps are not the best for bear crawling.  Lesson learned.

    Mosey through the campus to the Wolfpack Mountain where we split in two groups and proceeded to Indian Run to the top.  This run seemed a bit tougher than usual for YHC and a few others, possibly due to the humidity or maybe just the extra calories taken in over the holidays.  Once we had our six, circled up for some Mary and briefly talked about Loyola University’s founding, which was in 1904 as Loyola college.  That was 112 years ago so YHC used that as our rep total for the following:

    Flutter Kicks IC x25

    LBC IC x25

    Peter Parkers IC x25

    Penguins/Back Scratchers IC x25

    Russian Twists IC x12

    Mosey down the stairs toward the flag with a brief detour followed by some grumbling from the PAX for lagniappe/sudden change on the Loyola front lawn:  Burpees x10 OYO

    Mosey back to the flag only to discover the ducks were still holding down their fort so re-routed to the benches for Dips x20 IC.  Swung wide left back to the flag where the ducks gave us just enough room to plank for a minute or two.  The pretty boys opted for the sidewalk while the real men went au-naturel in the duck poop.

    COT included the usual name-o-rama followed by YHC mentioning his appreciation for being pushed by the PAX during the workouts and the recent Jackson Day race where he clocked his best pace for a road race.  YHC encourage the PAX to sign up for at least one or two races this year to help push ourselves to full potential.  Something was also mentioned about the fact that races typically have a bit more eye candy than the F3 workouts…just saying.  Shout out to RY’s Aunt Julie and prayed for starting the year off right by continuing to be good men, husbands, fathers, co-workers, and leaders in our community.  Also continue to strengthen those around us.

    Upon packing up the flag, the ducks assembled for a flyover and managed to seek revenge on our intrusion by dropping a deuce on my shirt.  Good aim and way to take down the leader.

    A good way to start the day.  Glad I had the chance to lead.

    Tool

     

     

     

     

     

     

  • PIMP’s and other torture

    VQ- Done!.  TClaps to the Pontiff 3 (Bogey Heisenberg and The Mutt) for supporting me in the gloom.

    It was a rough but entertaining VQ.  Almost forgot the disclaimer.  I am by no stretch of the imagination anything resembling a trainer.

    Pax started with a gentle Mosey to the bandstand.

    Bandstand First COP- SSH x 25, Merks x 20, Plank-jacks x 20, then down the steps and Jump ups x30

    Beginning to realize that I do not know how to count and breathe at the same time.  Trying to count the cadence and count number is damn near impossible.

    Indian run the loop to the Row Bars.

    2nd COP-Broke into 3 groups alternating.  Lunges x 20 (10 each leg) set the pace. Other two groups did rows and russian twist.  Alternated until all 3 groups had done all.

    Hallelujah run from the rows to a well lit spot out of the gloom off to the right of the track.

    Third COP- BLIMPS (Burpees x5, Lunges x 5 each leg, Imperial walkers x 5 each leg, Merks x 10, Plankjacks x 10, squats x 10)

    More Indian running at a vigorous pace.  (Had to Plank up at end waiting on a straggler) To the fountain.

    4th COP- Dips x 20, RL step-ups x 20, Derkins x 15, LL step ups x 20

    More Indian running at a decent clip to the grassy space by the green and tee box on the left.  (Also well lit enough for me to read my notes)

    5th COP- Diamond Merkx x 10, Squats x 20, Hello dolly x 20, Flutter kicks x 20

    Indian run to the pull-up bar

    6th COP- The PIMP  (4 groups alternating set by the pace on the pull-up bar, but probably should have been someone else. ) Pull ups. Imperial walkers, Merks and Plank Jacks.  As many of each as you could do in a 20 second period.

    Indian run for half and then sprint to the flag.

    Finished a couple of minutes early.  Just in time to add on some Arm circles and staggered hand Merks. (Everything seems harder at the end and when you haven’t been breathing.)

     

    Headcount, Name o rama, announcements and a prayer.  Looking forward to the next time and working on my counting.

  • Penance for Fartsacking

    Cowbell and YHC haven’t started the new year as planned.  We fartsacked Friday, Saturday, Monday and Wednesday (oh yeah, Cowbell fartsacked Tuesday as well).  We had every intention of posting for these past beatdowns.  The typical convo at night would go like this:

    • Cowbell: Gloom?
    • YHC: Yessir!  Meet at your place?
    • Cowbell: Yep at 455.  See ya tom.

    But the alarm clock could not overcome the sleep-deprived narcoleptics due to too much holiday cheer.  Anyway, we took a stand and decided to spontaneously post today on Canal Blvd. where it meets the levee. #experimentalAO #WhatIsF3NolaDoingThursday?

    Quick Mosey up Canal Blvd to the top of levee and turned right for our warmup COP.. oh wait, there is a cold wind up here…mosey down the levee for some wind protection.

    COP #1:  Evil Twins

    • 20 x SSH
    • 20 x Imp. Walkers
    • 20 x Peter Parkers
    • 20 x Seal Jacks
    • 20 x Hillbillies
    • 20 x Parker Peters
    • 10 x Good Mornings

    Next up, elevens on the levee with 10 burpees at the bottom, 1 squat jump at top… continue decreasing burpees by 1 and increasing squat jumps by 1 until you hit 1 burpee at bottom, and 10 squat jumps at top.  #Penance

    Mosey back up to the levee, and over to the Mardi Gras Fountain area by some picnic benches.

    COP #2: Legs

    • 20 x RLSU
    • 10 x Slow One-legged squat jumps (right leg)
    • 10 x One leg bench sits (right leg)
    • 20 x LLSU
    • 10 x Slow One-legged squat jumps (left leg)
    • 10 x One leg bench sits (left leg)
    • 30 x Dips (#Penance)

    Mosey back to canal blvd and circle up for some Mary time by the car:

    COP #3: 6MOM

    • 27 x Flutter Kicks
    • 1 minute low-plank
    • 20 x Hello Dolly w/ Leg Lift
    • 30 x Putins

    And…..DONE!

    We are sorry for fartsacking fellas.  We hope you accept this downPAINment for our apology.   It is not an easy thing to wake up every morning and do what we do, but with the right mindset and comradery of our F3 bretheren, we can continue to grow and get stronger together.

     

  • At least no one threw up

     

    Pre-Thang

    Mosey across Magazine Street for a COP. A toe touch stretch for a 10 count to loosen the hams followed by Imperial Walkers x20; Plank Jacks x20, Peter Parkers x20, and Low Slow Squats x 20. Mosey back across Magazine Street to the row of lights for some “interval training.”

    The Thang

    Line up at the first light for a series of Up Down/Sprint combos. On QIC’s command, an arbitrary number of Up Downs followed by an immediate sprint to the other end of the row of lights. The first one felt good, the fifth not so much.

    After a much needed respite, line up at the light closest to the bandstand for the two man sandbag run. Two PAX members each grabbed a 35 lb. sandbag and ran to the third light pole and back. Upon their return, two other PAX members made the run until it was completed by the entire PAX. While the two PAX members ran, the rest of the PAX performed various exercises, which included in no particular order Air Presses, Elbow Planks, Merkins, LBCs, Arm Circles, Squats and Plank Jacks

    Another Up Down/Sprint combo x 2.

    Slow walk to behind the bandstand for Right Leg Step-Ups x 15; Hipslappers x 20; Left Leg Step-Ups x 16.

    Slow walk back to the row of lights for another Up Down/Sprint combo x 2.

    Circle up for some Mary – Flutter Kicks x 20, Rosalitas x 20, LBCs x 20, Russian Twist x 15.

    Finish it all off with a brief two row sandbag Indian Run down the row of lights, around the track and to the bandstand.

    Slow walk back to the flag for the count, name-o-rama, and prayer. Welcome to FNG Lizzy Borden, who was at one point a championship level competitive axe thrower. TClaps to the PAX for the downpainment.

  • 610 Stomp #20

    Five men gathered around the virtual shovel-flag as Shorty walked up with the real one. After a little mumble chatter about concerns of frostbite, we were off. Really? Frostbite??? As usual, Shorty and Side Effects were the fast group and were a blur. Rudy, Jingle Vader, Griswold and YHC followed in trace. Shorty and Side Effects over achieved and ran all the way to Tulane Ave, past the 4.5 mile turnaround at Banks St. The group survived with all extremities in tact before “frostbite” could kick in…. To celebrate a fine run by all, we did 10 burpees. Countoff, Namerama, announcements, shoutouts and a prayer from Side Effects (TClaps).

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.

     

  • 2 Dawgs and a handsome Dan (?)

    Well at least 3 dudes woke up in the gloom to start off 2016 F3 style.

    I pulled up to the AO and I saw Jingle Vader waiting in his car.  I thought to myself…well I guess we are going to do this.  48 degrees, and very rainy.  We had to get rid of the ducks taking over the area where we plant the flag.

    Mulligan kept his promise and showed up ready to roll – at 530.

    I gave the disclaimer, still brushing the firework dust off my face from a 2am landing in the sack.  I knew this 1st day of 2016 there were 2 victories, one in showing up and the other in the pain that was about to happen.

    We ran straight to the parking garage.  For our first COP.  Warm up.

    SSH x 25, Imp Walkers x 25, Monkey Humpers x 15, Lunge Jumps x 15, Peter Parkers x 15, Side Lunges x 15.

    Then we went to the stairwell and bear crawled to the 6th floor.  Future note to self – the bear crawl upstairs doesn’t hurt as bad as regular bear crawl or climbing multiple steps at the same time.

    At the 6th floor – we showed up and did some Merkins around the clock with the parking concrete stoppers.  Inclined merks x 12,(12 oclock) regular merks x 12,(3 oclock) and declined merks x 12 (6 oclock)

    From there we did BLIMPS (As many reps as possible) while one of the three ran a lap – down the stairs, and across to the other stairwell, and then back.  We did 2 laps each.   In the BLIMP section I think we each burned through 4 sets of BLIMPS.

    Then we ran down to the 4th floor.  On the fourth floor we circled up for some Mary.

    LBC x 25, Parker Peters x 20, Mountain Climbers x 20, and Hip Dips x 10 each side.

    From there we ran down to the 3rd floor.  Here we did a plank o rama.  For the plank o rama.  We planked for 5 minutes.

    Not a lot of mumble chatter –we just did our thing — reflected on how amazing we are for being out in the cold/rain.

    We mosey’d down the stairs and back to the flag.  We did a quick 3 man COT and making the ducks get away from the flag.  After the workout I took a warm shower and slipped back in to bed like none of this ever happened.  Happy New Year!

  • Three Men in a Tub

    While most of you were fartsacking, a few brave men–let’s call them the Butcher, the Baker and the Candlestick Maker–were ready to set sail amidst a few (as in bucketloads of) rain drops for the last downPAINment of the year.
    We started off with a mosey to a deadend by the golf club house because the Q couldn’t see through his glasses (it’s hell growing old). So after the detour, we headed off to the Bandstand for

    The Thang

    COP IC: SSHx30, Don Quixotex30, Imp Walkerx30
    Hop down to the steps for dips ICx30
    Mosey through the puddles to the mini foundry for two sets OYO of 25 inverted row, 25 derkins and 25 incline merkins.
    Mosey round the park to a clearing in the puddles amidst the ducks for a Circle of Mary IC: Peter Parkers x30, LBCs x30, Flutter Kicks x30, Parker Peters x30, Russian Twists x21, Box Cutters x21. [Maybe also something else the Q can’t recall from his waterlogged state.]
    Mosey back to the steps by the Bandstand for some ledge work IC: 20 right leg step ups (Tatum Channings?), 20 low slow dips, 20 left leg step ups (Channing Tatums??), 20 more derkins.
    Slow mosey to the lampposts for a few animal imitations: bear crawl from the first set of lamps to the second, inch worm to the third set, and backwards crab walk to the fourth.
    Mosey back to the flag (yes, a real flag) for nameorama, announcements, shoutouts (including for Splash’s trip to Vegas and JV’s partner’s dying mom) and a short prayer of thanksgiving.