F3 New Orleans

Category: New Orleans

  • Simple Men

    “Simplicity is the ultimate form of sophistication.” – Leonardo da Vinci

    YHC had the Clown-Car today, so I knew we would have a record showing at Rock City.  13 dedicated men showed up today for the downPAINment in the Monday gloom.  There is nothing more simple that lifting/throwing rocks around.. it’s the simple things in life that make the chaos worth it.  As 530 struck, we were flag-less… maybe one will grow by the time we get back.

    DISCLAIMER

    The Thang:

    Started out with a mosey to the train tracks for the warm-up.

    COP #1 – IC: Warmup

    • 20 x SSH
    • 10 x Windmills
    • 10 x Good Mornings
    • 15 x Merkins
    • 20 x Peter Parkers

    PAX selects their friend (f.k.a. rock) for the morning, and then a quick mosey to a grass patch.

    COP #2 – IC:

    • 20 x Lion Kings (everyone was in their Rafiki Zone)
    • 20 x Wood Choppers (10 each side)

    After these, it was Snapshot for the Pax to the fence:

    • Pax line up shoulder to shoulder with generous spacing between. Squat and shot put your rock with both hands. Luckily, the Pax did not have to call 911 since our safety rep, OSHA was on the scene.  Once the six pulled up, short mosey over to the side for the following:

    COP #3 – IC:

    • 20 x Cross-over Merkins (one hand on rock, Merk, other hand on rock, Merk.. thats one)
    • 20 x Bent-Over Rows

    Mosey to the track for some Devin Hesters.

    • Two PAX of similar speed, one with a rock and a small headstart, race 100 meters. 2nd Pax attempts to run down the 1st to prevent him from reaching the endzone. Flapjack the rock, and repeato until 800 meter goal was reached.

    Mosey to the playground for one round of circuit work.

    • Station 1- Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s) – time setters
    • Station 2- People’s Chair w/ rock on fence.. Legs tired?? Throw rock over fence and retrieve it for a quick break, then back to People’s Chair.
    • Station 3- Mary time: 10 LBC’s, 10 Hello Dollys, 10 Putins, repeato

    Mosey back to the rock pile to drop friends off, and mosey to another grass patch away from the flag.  Hawg thought I forget where the flag was, but YHC wanted to try some deconstructed burpees:

    • Pax does 5 squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each. Next time, we will try 10.

    Horses back to the flag.  We finished with the Name-O-Rama, Shout-Outs, & Prayer.

    I may have been late with the Monday post, but….

    Rock City – 13 /  The Skinny – 7…. I’m just going to leave this right here.

    See everyone at the 610 Stomp tomorrow!

  • Double Your Pleasure

    Seven men and an obscene number of ducks gathered in Audubon Park. The ducks gathered to eat and poop, the men gathered to exercise.

    A short mosey to the bandstand. After the customary check for sleeping homeless people came back all clear, the PAX gathered for a warm-up COP. SSH x 20, Imperial Walkers x 20, Hipslappers (alternating hips) x 20, Mountain Climbers x 20 (mind the duck poop).

    Mosey to YHC’s ride to retrieve the 35 lb. sandbag for the sandbag Indian run. On second thought, make that two 35 lb. sandbags for the sandbags Indian run.

    Run to the first exercise station for Squats x 15 and Merkins x15 (in cadence). Back to the run. Stop half way to the fountain for the sandbag toss x 5 to the right and x 5 to the left, and one overhead press. Continue the Indian run to the fountain.

    At the fountain, dips x 20, incline merkins x 15, right leg step-ups x 15, left leg step-ups x 15 (all in cadence). Back to the run. Run for a while until Douille yells left, which causes everyone to stop and go to their left. No complaints from the YHC because 2 sandbag Indian runs are hard. Line up for some Mary. Flutter Kicks x 20, LBCs x 20, Wife Pleasers x 20 and Hello Dolly x 20 (all in cadence).

    Indian Run resumes to the flag with Rocky Top and Douille pushing the pace.  At the flag, a couple of minutes of plank-o-rama.

    Count, name-o-rama, and a prayer. Nice work fellas.

     

     

     

  • Gaude-loopy

    On the Feast of OLG in mild New Orleans December morning in the gloom,
    19 Pax, including 2 FNG, began with moseyed to the museum for
    warm-ups. SSH x 40; IW x 30; Peter Parker x 15; PlankJack x 15; Parker
    Peter x 15; Arm Circle x 40 one-way and then 40 the other way. Ended
    warm-up with 20 IW Squats.

    We moseyed to picnic shelter near lake. Inspired by RY on my first F3
    work-out, we broke out the Deck of Death. Everyone got a piece of a
    picnic bench
    Spades=Derkins
    Clubs= Dips
    Hearts=Mission Impossible Holds
    Diamonds= Floyd Meaweathers

    Went about half way through deck, then went to lake track for Indian
    Run with 10 burbees half way through and then 30 slow slow squats
    about 2/3 way through (Squats included 10-sec holds at bottom of squat
    10, 20, 25, and 30).

    Pax moseyed back to shelter to continue deck of death. Had to cut
    short to mosey. Stopped at museum for one round of People’s Chair.

    Moseyed to great lawn for Mary’s Deck of Death.

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Didn’t finish- sprinted to flag.

    Two FNGs:
    Stephen=Kim Chi
    Todd=Wolf

    Prayer:
    – mention of Our Lady of Guadalupe Feast Day, Patroness of Americas
    and the Unborn Child
    – Fr. Pedro Arrupe, SJ’s “Fall in Love” Prayer

    -Bubba

  • Double Indian Runs

    Pre-Thang

    It’s December and the temperature at 5:30am is hovering around the low to mid 50’s.  It was time to break out a long sleeve shirt today.  Shorty showed up decked out in full sweats and explained how he doesn’t do cold very well.  Somehow he just doesn’t sweat…must be nice

    Warm-Up

    Slaughter Starter – do 15 burpees around the flag

    Mosey over to the lamp posts for COP:

    • IC: Seal Jacks x 20, Monkey Humps x 15, Plank Jacks x 20, Plank Walks x 15,

    The Thang

    Pair up for a synchronized double Indian run around the track to the monkey bars.

    Circuit Training on count of first exercise:

    • 15 Cross-Fit Merikans (1st round), 15 Diamond Merikans (2nd round)
    • Pull-Ups
    • Dips
    • Smurf Jacks

    Pair up for more synchronized moseying around the track.  YHC will call out exercises (side shuffle, butt kicks, high knees, Indian Run) until reaching hole #16 golf green for some Mary.

    • IC: Pickle Pounders x 15, Russian Twists x 15, Hello Dolly x 20, LBC x 30

    Synchronized double Indian run back to the monkey bars for another round of circuit training.

    Hawg, RY, & Amnesty definitely brought the chatter doing Smurf Jacks, Monkey Humps, and Pickle Pounders – “People won’t join are cause if we just look like a bunch of men doing stupid exercises.”  Whatever, these are what YHC brings to the table because they burn.  Tool was pretty close to a swinging kick to YHC’s crotch on the monkey bar pull-ups.  That brought out a few chuckles during the pain session.

    Synchronized double Indian run back to lamp posts with a sprint to the end as the PAX makes the turn off the track.  In honor of our Denver comrade, Revelry, the PAX got into a tight circle for Circle of Man Merikans.  5 reps on each arm.

    Mosey over to the pavilion for IC Step-Ups Left x 15, Derikans x 15, Step-Ups Right x 15.  A couple of tomatoes/watermelons/whatever we call women were hanging out stretching in the Pavilion as YHC counted the cadence loudly.  YHC should have brought out the Monkey Humps here just to make a few  PAX members feel a little more awkward.

    Mosey back to flag for a quick Plank-O-Rama to finish up the Fitness portion of today’s Backblast.

    Name-O-Rama: 17 men showed up in the gloom this AM.  Roots dipped off a little early to get to work.  A few new faces from the previous couple weeks are returning on a regular basis now.  Nice to see we are still growing.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We express gratitude for helping all of us get up this morning to become better men.  As we are in the midst of the holiday season, we reflect that this is a time for giving and not receiving.  Go out into the last half of this week and try to make a positive impact on someone else’s life.  Reminder to bring a toy to next Wednesday’s DJ style evening backblast for Toys-for-Tots.

  • 610 Stomp #17 – Baker’s Half Dozen

    Six brave men gathered in the pleasantly cool gloom of City Park to get our usual Tuesday fix of running and burpees.  Hawg rolled in hot to make it an even baker’s half dozen.  After kicking around some chatter on which route we’ed take, the consensus seemed to lean towards the Moss St. route so off we went.  Once we got past the museum and near the bayou, the PAX started to spread out into a few packs (no pun intended) as we embarked on our normal 4.5 mile route.  The workout consisted of six minutes of running, then a minute of burpees and/or walking.  Rinse and repeat till done.  Not exactly rocket science but not exactly for the weak either.  T-claps to several PAX for having a brainfart and passing up the normal turnaround.  Way to get extra credit.  T-claps to Hawg and Side Effects (and maybe others?) for knocking out 15 burpees at each stop.  We all finished around the same time with a 9-10 minute-per-mile pace.  We all sealed the deal with 15 burpees at the end.

    One FNG this am who is from Florida and is a Florida Gator and Tampa Bay Bucs fan so immediately someone blurted out “Crab Legs” in reference to QB Jameis Winston’s ordeal.  Needless to say that stuck….welcome Crab Legs.

    A good workout was had by all.

    Tool

  • No Flags, One Ball

    No flags in the city or apparently in the rocky outskirts this morning. The uptown PAX instead turned their attention to a medicine ball resting in the circle. After a brief disclaimer, we moseyed to the bandstand. Luckily the intimidating, statuesque figure from last week was no where to be found so we took the stage for a COP:

    SSH x20, MC x 20, IW x20, Plank Jacks x20, Medicine Ball/ Air Push Squats 5x each w/ball, 20x w/o

    Mosey to the track for an Indian Run with ball – pass left to the row bars. Row Bars x15, Ball Lunges x5 intertwined w/ standard lunges

    Indian Run ball pass right – stop midway to foundation. #mumblechatter about the weight of the ball…seemed heavier every pass.

    COP under a street light for our most cultist looking exercise: The Jack Webb Ball Pump x5 each w/ball, 20x w/o ball. From the track it appeared five guys were praising a large black ball. Can we request a pic for the website?

    Indian Run to the foundation – pump once then pass overhead. At the foundation benches: Left leg step-up x25, Dips x20, Right leg step-up x25, Derkins x10

    Indian Run to the green – pump once then pass right

    COP #3: Russian Twist Ball Pass – 10x left, 10x right, Dying Cockroach x20, Hello Dolly x20, LBCx20

    Indian Run to monkey bar – pump three times then pass

    At monkey bar, switch to Indian Run – Hold Ball 3 count above head then pass (aka the Lloyd Dobler) back to flag.

    3min Plank-o-rama to close – standard, back, right arm up, left arm up, mission impossible

    Name-O-Rama then a close with the Serenity Prayer.

     

  • Bloom Where You are Planted

    A lot of pre-workout mumble chatter regarding Shorty’s double Q beatdowns at both Rock City and City Park last week.  The yoga master left quite an impression on the Pax.  YHC can only assume our skinny armed brethren had two flags this morning as there was none to be found at Rock City.  After a quick disclaimer, we moseyed to the Rock Plie

    The Thang

    Circle up by the tracks for the warm-up COP all IC:  SSH x 30; Good Mornings (aka Hammy Poppers) 20; Forward Arm Circles x 20, backwards arm circles x 20; merkins x 15; calf raises x 40; squats x 30

    We Selected our rocks and moseyed about 20 feet, circled up, and dropped our rocks. We then went back to the rock pile to select a bigger rock to go with our first one.  YHC did have plans for using the first rock, unfortunately those plans never materialized, as we stayed in this COP using the big rock for the rest of the workout.

    All exercises were in cadence and included 5 sets:

    • Shoulder Presses x10, x8, x6, x4, x2.  Total = 60 reps
    • Curls x10, x8, x6, x4, x2.  Total = 60 reps
    • Bench Presses x20, x16, x12, x8, x4.  (That one was harder than I thought it would be)  Total = 120 reps
    • Rows x20, x16, x12, x8, x4  (This one was as hard as I thought it would be)  Total = 120 reps
    • Squats x10, x8, x6, x4, x2.  Total = 60 reps
    • Lunges x10, x8, x6, x4, x2.  Total = 60 reps
    • Calf Raises x30, x25, x19, x12, x7.  (YHC missed the mark on the number of reps a few times with this one.) Total = 186 reps

    We returned both rocks back to the pile and then ran horses to the stable back to the virtual flag.

    Naked Man Moleskin

    It was great to see Jingle Vader back at Rock City after his recon mission to The Skinny last week.  When we asked him what it was like, he said it was mostly hugging and talking about your feelings.

    This may have set the record in New Orleans for the least amount of moseying.  That wasn’t the original intention, but it worked out.  As I sit down to right this up, I am a little dismayed that it took the whole time to do that one COP.  I guess we will know later today or tomorrow if it was effective or not.

    It seems like there is an inverse relationship between running and #mumblechatter.  With almost no running this morning, #mumblechatter was rampant.  T-claps to Bogey and Amnesty for their ability to distract the Q with random questions about astrology and Q commands.  YHC was a little slow on recognizing their tactics.

     

  • Goodyear

    Gathered around Old Glory in the damned cold (47). Then after a lame disclaimer, off to The Thang.

    We first moseyed around until we came to the front of Tulane for a COP:
    30x IC SSH
    5 burpees
    20x IC lunges
    20x IC imperial walkers
    25x merkins
    25x plank jacks
    20x squats
    No one discerned a regular pattern, so we had to repeat–four more times. Moseyed to the corner of Calhoun for two sets of BLIMPS around the hill: 5 burpees at bottom, 10 lunges at top of the hill, 15 imperial walkers at side, 20 merkins at bottom, 25 plank jacks at top, 30 squats at side and back to start; repeat. After a fine countdown from 15 by Bad Moon, we moseyed to Wolf Mountain.

    Then moseyed to the top with a set of BLIMPS and another set of BLIMP without squats (one at each end of a floor). [Note to Qs: for BLIMPS on Wolf Pack Mountain, PAX can get in two sets if Q remembers to start with burpees at the start.]

    Short circle of mary with 32x IC LBCs, 24x IC Helly Dollys and 20x Russian Twists.

    Moseyed down the stairs and back to Old Glory, for Name-O-Rama, Announcements, Shout Out and Prayer, by which time it had warmed up one degree. But sky was clear, so we were in for a great day.

  • 9,600

    “In union, there is strength” – Aesop

    A chilly gloom this morning.  It was also my VQ at a Saturday City Park and final AO for the #cycleQ. Cowbell and YHC were worried no one would show up as we pulled in about 10 minutes early, but like clockwork with 5 min to spare, the PAX grew to 15 (16 to come later on).  I am not trying to push Ole Miss on the PAX, but Coach Hugh Freeze has a great way of motivating the team.  One of my favorite messages he pushes is “Do your absolute best, and give it your all so that your brother next to you can succeed.”  So in honor of this message, here goes the workout, but first:

    DISCLAIMER

    The Thang:

    Mosey towards the great lawn.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

    Partner up and line up by side walk.

    Exercise #1 – OYO: Dora 1-2-3 (Part One)

    • Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2nd set of light poles and back. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Burpees
      • 200 reps: Hello Dolly
      • 300 reps: Squats (PAX grew to 16 at this spot. #Tclaps to RY for getting the PAX to an even number and being my partner)

    Plank up and wait for the Six once each goal is complete.

    I believe Tool issued a decree about not having a Q under the age of 35 while doing the burpee set.  Hopefully that doesn’t pass…I like this too much!  Mosey to the Fountain by NOMA.

    Exercise #2 – OYO: Dora 1-2-3 (Part Deux)

    • Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 runs to steps and jumps up to the top and back. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Dips
      • 200 reps: Plank Punches
      • 300 reps: Step-Ups (150 reps each leg)

    Plank up and wait for the Six once each goal is complete.

    I think we got out of there with no bloody shins.  I wanted to make a stop for the #Foundry, but time went by too fast (Sorry Amnesty).

    Also, if you take the cumulative reps from each Dora set, each group of two performed 1,200 reps of exercises.  Multiply that by the eight groups and the PAX had a grand total of 9,600 reps performed this Gloom!  Mosey to the right by a grassy area for some yoga work.

    Exercise #3 – IC: Plié Stretch

    • PAX holds a Plié Stretch (low wide squat) and performs the following exercises:
      • 10 x wide arm claps
      • 10 x high arm claps
      • 10 x forward arm circles
      • 10 x backward arm circles

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

  • Japanese Torture

    18 men in the gloom. A beautiful thing, and the weather was pleasantly cool.

    Mosey to bandstand down to the ledge by the pond to put on a show for the man standing and staring on the bandstand.

    Channing Tatum x15 in cadence (right leg step up)
    Tatum Channing x15 in cadnce (left leg step up)

    to the other side of the bandstand for a quick COP

    SSH x30 in cadence
    LBC twists x30 in cadence
    Merkins x15 in cadence

    Mosey to light post alley

    Sudden change

    Animals on parade from one light to the next
    Crab walk
    Frog hop
    SpiderMan crawl
    Bear crawl

    Quickest route mosey to the levee,
    Sudden change on the way

    At the levee

    The bear went over the mountain (bear crawl all the way up the levee, backwards bear crawl down the other side to the fence then backwards back up the backside of the levee, turn around and regular bear crawl all the way back to the bike path)

    Mosey down the path to the levee at The Fly

    Levee elevens
    Start ten knee slaps on the bottom then up for 1 Jack Webb…

    Recover

    Mosey to goal post

    Japanese torture
    Tabata protocol (20 sec 100%, 10 sec rest x8) – all burpees

    #tclaps to the Pax: no one splashed Merlot

     

    1 min to be back the flag – don’t be late!