F3 New Orleans

Category: New Orleans

  • Agassi’s VQ/Rocketman

    Posted by RY from an email Yeungling and Agassi

    Agassi started us over to the corner of the park for:
    Side straddle hops
    Imperial walkers
    Shoulder circles
    Little baby crunches
    Hello Dolly
    Then a mosey back to The Oak Alley for
    50 yrds Lunge/Bear Crawl
    50 yrds Grapevine/Sprint
    Hand off to Yeungling:
    1. Mosey to goal post Rocketman (Astonaut Workout) – HIIT 45/15 – 1 Round ‘mercans prisoner squats seal jacks peekaboo pullups lunges ***lots of groans from the PAX here.
    2. Mosey to JJ Audubon
      Right Leg Step up X 15 Slow Dips X 16 Left Leg Step Up X 15 Slow Dips X 16 Decline mercan X 12
    3. Mosey to grass – Mary Penguins X 20 Rosalita X 20 Putins(russian twist) X 12 Divebomber pushups X 8
    4. Plank-o-rama

    TCLAPS to Splash and Griswold.  Griswold is Splash’s first EH to come back for a second beatdown!

  • 610 Stomp #3

    Amnesty was shocked to see me sitting by the water fountain as he slow-moseyed with the flag.  I’m not known for arriving early.

    The Thang

    4.64 mile loop around city park (according to map my run).  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.  A few did 10, one did 15, one started with 15 and decreased, some did 5, some did none, etc.

    Moleskin

    Great improvements in our 3rd 610 Stomp.  The fastest time at the inaugural 610 stomp was around 48 minutes.  Everyone finished faster than that this time.  #GettingStronger.  Mr. Awesome would have been even faster if he hadn’t had so many interruptions.  There was talk of changing his name to Double Deuce.

    Shout Out

    We prayed for the family of Dr. Keith Collins and our community as it deals with his loss.  We prayed for Side Effects and his wife along with Mr. Awesome and his wife as they adjust to having a newborn in the house.  Give them the strength and energy they need.    YHC shared the verse John 14:6 – “Jesus said to him, I am the way, the truth, and the life.  No one comes to the Father except through Me.”  What a privilege we have in Jesus our High Priest.  Let’s exercise our privilege.

  • Chili from Gentilly

    It was  Bagasse’s VQ (that’s right, I’m going third person) with Roots closing it out. Welcome to FNG Chili. The PAX lacked creativity and resorted to rhyming for his name.

    Warm-Up: Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    Unofficially ToeTouches x20, arm circles x20, mountain climbers x20, Peter Parkers x20, Parker Peters x20, Plank Jacks x20 and Up-Downs x give or take 10

    The Thang: Mosey  to the corner of Calhoun and St. Charles:

    OYO – Clap Merkins x10, run to the next level for Incline Merkins x10,  then Wide-Arm Merkins (Werkins)6 x10, then 25 LBCs – plank

    Diamond Merkins x10 (from what I recall), run to the next level for decline Merkins x10, then Pike Merkins x10, then 25 LBCs – plank

    Dive Bombers x10, run to the next level for Stagger Merkins x 10 R, then Stagger Merkins x 10 L, then 25 LBCs – plank

    Bagasse relinquishes the Q to Roots, who apparently forgets about having very recently performed 90 Merkin variations.

    The PAX heads to Wolfpack Mountain for an OYO run to the top, stopping at each level to knock out deescalating Burpees x10,9,8,7 etc. etc.

    Plank at the summit of Wolfpack Mountain and then Six Minutes of Mary:

    Plank walks x15, Hello Dolly x15, Putin X15 and Real Freddie Mercury x21 all in cadence.

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

  • Just Ruck It!

    Another lovely morning to take a walk…so after Disclaimer, we step off with our rucks. We head to the first COP for a brisk warm-up.
    -30 x side straddle hops IC
    -30 x Imperial Walkers IC
    -30 x arm circles IC (15 each direction)
    -20 x LSS IC
    As we were rucking up and the FNG was grabbing his rock, Hawg came rolling in hot. Start rucking…
    First stop, People’s Chair. Three rounds of People’s Chair.
    -1st round shoulder press our rucks/rocks in sitting position 20 IC
    -2nd round chest press in sitting position 15 IC
    -3rd round curls in sitting position 20 IC.
    Let’s ruck…over the hill and around the track.
    The next COP was at the outdoor gym, play area in the Southeast corner of the park. With three teams of two we…
    -1st station – 10 burpees with ruck on (this team set the time for the other two)
    -2nd station – pull-ups/hands with ruck on the rings
    -3rd station – step ups on a bench with ruck on (QIC called an audible after realizing the monkey bars wouldn’t work)
    As we rucked back to the “Quarry” so FNG-Forrest could drop his rock, we enjoyed a couple rounds of “Say Anything” (rucking and holding ruck/rock above your head)
    At the “Quarry” we had time for a little Mary.
    -20 x LBC IC
    -20 x Hello Dollys IC
    Outta time…head back to Shovel-Flag.

    It was good to have FNG-Forrest join us today. After the count off and the namerama, we thanked the Lord for the strength to be there with our brothers to improve ourselves and to continue to give us the strength and endurance to continue posting at these workouts. We also prayed to allow us to help those in our lives to grow in His name. Amen!

    See you tomorrow at the 610 Stomp #3

  • Can’t Feel my Legs on Route 66

    A beautifully “cool” morning welcomed four F3 veterans as we embarked on a torcher-fest in City Park.

    Mosey to NOMA front steps

    Warm-up at the top of the steps to greet the dozens of runners gathered for the Varsity Sports Group Run

    Goofballs (IC) x 20

    Seal jacks (IC) x 20

    Chinnocks (IC) x 10 and reverse (IC) x 10

    Yes we got a chuckle out of how ridiculous we must have looked and we caught some eyes.  Maybe not the best way to EH.  However, the chuckling ended quickly:

    Using the 11 light poles down right side of the drive in front of NOMA:

    1) Route 66 with low slow squats at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Superman to Boat x3

    LBC x 20

    2) Route 66 with lunges at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Plank and alternate opposite arm and leg raises (IC) x 10

    Dr. W (IC) x 10

    3) Route 66 with ¾ squat jumps

    Fast Mosey back to steps

    Plank and wait for 6

    LBFC’s (IC) x 20 (modified to straight legs, heels on ground if necessary)

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (IC) x 10

    Hip Slappers w/ feet on bench (IC) x 5

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (OYO) x 8

    Hip Slappers w/ feet on bench (OYO) x 5

    10 count

    Hip Slappers w/ feet on bench (OYO) x 5

    Mosey to the Refinery (AKA Blue collar bars, the ones by Roosevelt Mall)

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    15 count

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    Straight leg bar kicks (OYO) x 10

    Finger-tip bar hangs for maximum time (OYO) – then repeato

    Mosey to the Great Lawn

    Al Gore to wait for 6

    Fingertip merkins (IC) x 10

    Shout-outs:

    Roth Family in Houston

    Keith Collins Family

    Side Effects and Bagasse M’s

  • Sunrise over Loyola’s steeple

    Beautiful morning.  72 degrees, no humidity.  It was just short of a miracle.

    As I pulled up to the AO – I was happy to see Splash chilling with a brand new FNG. – Ashton.  Who is now known as Griswold – as in Clark from Vacation.  Griswold is the 6th FNG is the last week!  I was also psyched to see Tundra who made it out to post for his last time in a year.  His flight to Jordan where he will be for a year was leaving today at 10AM.  As soon as 530 hit we got this party started…

    Warm UP- Run down Oak Alley, Circle Up for a warm up COP.

    For SSH x 30 –we attempted to add the Black Widow.  A burpee on the 5th SSH.  It was tricky to keep the cadence with the burpee but we got it done mostly.   Thanks to whatever PAX I stole that from- I read about it in your backblast last night.

    Then Imperial Walker Squats x 25, Merks x 10, LBC twist x 25, Mtn Climbers x 25

    After the warm up COP – we hit Oak Alley for some  –

    Side hops both sides, then Bear Crawl, then Boo Boo Bear Crawl left foot up and then right foot up

    Then we hit the course around the park.  At 3 Circles Of Pain  we did the same workout.  As tribute to Tundra for his new job in Amman, Jordan we did 15 ‘Merican style push ups (merks).  Then we hit legs, and core.  Slow Squats x 25, LBC X 25, and Peter Parker x 25.    At the end of the route we had completed over 150 of all 3 of those exercises and over 75 push ups/Merks.

    We did one COP at 1/2 mile mark.  Then another at one mile.  At the Fountain on the St Charles side of the park we added another COP.  Lots of tomatos and bicycles (is there a F3 word for those 2 wheeled harbinger’s of death?)  Plenty of bike warnings for Hawgcycle who opted for a rare FARTSACK this AM.

    X25 Step Ups left leg, x25 step ups right leg x 25 Dips/Freak Nasties, x 10 Inclined Merks

    Mosey’d to the Water Fountain – Plank and wait while each member of the PAX got water

    At the golf green across from the water fountain – we did the 3rd COP from above.  As we walked on the fairway we were treated to an amazing sunrise with the Steeple of Holy Name back lit by a spectacular sight.  What a way to wake up on your last day in New Orleans Tundra!

    After that COP we filled in for an Indian Run.  2 Cycles through the 11 man PAX.  After that it was horses to the barn all the way to the FLAG!  #Tclaps to Splash and  Douille who led the way!

    Plank and wait at the FLAG.  Sorry we got back 1 min late.

    Amnesty commented on the repetitive COPs and was disappointed after YHC started with the Black Widow because he was thinking we would get all kinds of crazy stuff.  However – today I truly wanted to try and hit the 150 mark in Sit ups and Peter Parkers.  Squats was a bonus.  I also wanted those extra push ups!

    Finally we closed with the COT- asking us to be better men every day in all that we do and with all the people we interact with.  I dropped the ball here and I really should have talked about Katrina’s impact on my life philosophy but maybe I can piggyback on Friday!?

    Tclaps to FNG/Griswold for his first workout

    Tclaps to Shorty for his 3rd post this week!  Dang brah!

    Tclaps to the krewe that stayed for extra credit on the pull ups

    Tclaps to Tundra for posting today for his last workout for awhile!

    YHC had a great morning and really enjoyed the weather, the peer pressure and sunrise.  Looking forward to seeing (or not seeing)  you men in the GLOOM!

  • 610 Stomp #2

    With a cold front coming through, we had lower humidity, a nice breeze and temps around 80. Five men showed up for a lovely run through City Park. We planted the shovel-flag, gave a disclaimer and stepped off…

    Again, the plan was to run 6 minutes and walk a minute. During the one minute walk, some included 10 x burpees in prep for a Spartan in October.

    We headed north on Marconi to Filmore and took a right. We ran past the golf course to Wisner and headed south on the trail along Bayou St. John. Right at PanAm Stadium, under the interstate and around the back side of the outdoor track for a strong finish at the 4.5 mile marker at the shovel-flag. We had two rabbits who started strong and finished strong. The three stragglers had a respectable finish meeting the under 10min/mile goal. I think this Tuesday workout is here to stay.

    Shout Out:
    We were thankful for the strength to be there to improve ourselves. We prayed for the strength to continue to improve ourselves, our families, friends, coworkers and each other.

    Wed – Birdcage
    Fri – Wolfpack Mountain
    Sat – CSAUP 10 YR Anniversary of Katrina – RESILIENCE Starts at 8.29AM. No regular workout in City Park – instead we will plant our flag at the race.

  • I See Tundra

    A lot of activity going on as YHC walked up to the flag.  Two FNGs and a Kotter from Tundra.  Tundra has been surviving (and teaching others how to survive) in Alaska.  He stopped by to get some F3 in on his way to a year long fellowship in Jordan.  It was exciting to see him there this morning.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Merkins IC x 15; Low Slow Squats IC x 25
    • Select a rock and mosey to the flag football field
    • 10! – Start with 10 reps each of Shoulder Presses, Merkins, and Grown Man Sit-ups. Then do 9, 8, 7,…2, 1 reps of each.  OYO as fast as possible.
    • Mosey to the Kaboom and partner up.
    • 4 stations. 2 men on pull ups – AMRAP, 2 men on curls – AMRAP, 2 men on toe raises – AMRAP, 2 men on burpees – 10.  Repeato with 7 burpees.  Repeato with 5 burpees
    • Mosey to the water fountain for plank-o-rama and hydration.
    • Mosey to the flag for fence chunkers – about 17 reps give or take.
    • Mosey back to the rock pile to return the rock
    • Mary: Hello Dolly IC x 31; Dying Cockroach IC x 39

    Moleskin

    Good to get to spend some time with Tundra before he is off to Jordan.  He may be the most interesting man in the world.  Also great to have a couple of FNGs out at Rock City.  Both FNGs are family members of current F3ers.  Shorty is in some tangled relationship with Wambach and Billboard is father of the famed Bounty Hunter in Charlotte.

    Shout Out

    Continued prayers for the sick in our community.  We also talked about James 1:22-25:  But be doers of the word, and not hearers only, deceiving yourselves.  For if anyone is a hearer of the word and not a doer, he is like a man observing his natural face in a mirror;  for he observes himself, goes away, and immediately forgets what kind of man he was.  But he who looks into the perfect law of liberty and continues in it, and is not a forgetful hearer but a doer of the work, this one will be blessed in what he does.

    YHC heard a sermon on the above passage this weekend.  The verses were explained this way.  Think of looking in the mirror in the morning before you go to work.  Your hair is sticking up in weird places, you have an extremely long nose hair coming out of your left nostril, and zit in the middle of your forehead.  You study yourself in the mirror intently for a few minutes, and then walk off not having done anything about the unsightliness of your appearance.  That is what a hearer of the word that is not a doer is like.  You may study the bible and you may hear sound doctrine taught in church.  You may know the scripture better than anyone, but if you don’t put that knowledge into action it is worthless.  F3 certainly lends itself to action.  Let’s  practice action in all parts of our lives.  Be a doer of the word, not a hearer only.

    Announcements

    • Tuesday – 5:30 @ City Park (Roosevelt Mall)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park  Katrina Remembrance Run in the Bywater – 8:29 A.M.

  • Chaka’s Kotter – So you think you can dance?

    OK – so a big surprise for the Pax on Wed AM.  We were greeted by an amazing sight – Chaka Khan’s Kotter.  Chaka – a school teacher by day and a competitive hip hop dancer by night took a summer break from everything including F3.  However we were thrilled to get him back in the fold on Wed AM.  Good job Roots on the re-EH.  Reveille originally had this Q but we had to make a sudden change the night before – he is moving to Denver next month and life is hectic!  Keep Rev and his family in your prayers.

    So with Chaka in the fold – off we went at a mosey to our first COP.

    Warm Up – SSH x 25, Merks x 15, Peter Parkers x 20, and Imperial Squats x 20

    Then we mosey out down Magazine St to the Levee.  The levee is blocked because of some powerline work so we sudden changed and followed the train tracks to the Fly.  On the way we did

    Wiley Coyote x 15 in honor of Keyman

    From there we worked our way to the levee at the Fly.  It was GLOOMY and obviously hard to see.

    I put down four orange cones that I was carrying with me.  And we started the squares.

    Bear Crawl one lap then 10 lunge jumps  then Backwards Bear Crawl another lap and then 10 lunge jumps.  Plank and wait.   Agassi and Jazzy got attacked by Fire Ants a few times during this exercise – sorry guys I wish we could see!

    Then we mosey’d over to the Fly – Riverview.

    Here we commenced the MerknMary.  It was designed for Bagasse who complained we didn’t do enough upper body last workout.  So I tailored this workout for him – unfortunately he FARTSACKED on us!

    1.  Putin x 15  2.  Diamond Merks x 15  3/4.  Hip Dips each hip x15 5.  Stagger Left merk x 15

    6.  LBC x 15  7. Stagger Right Merk x 15  8.  Parker Peters x 15  9.   Flutter x 15

    10.  Hello Dolly x 15  11.  CDD x 15  12.  Reverse LBC x 15, 13.  Cockroach dying x 15

    14.  Plank Jacks x 15,  15.  Freddy Mercury Real x 15   16.  Chuck Norris x 5

    For a total of 230.  Plenty of upper body and core!

    Then we hustled back to the Flag.  At  this point – Chaka informed us that the COP above was about what he does in his Hip Hop Dance class every week!  Yikes.  Who knew Chaka was a dancer?  Maybe F3 should have a name re-evaluation every year?!

    Anyway it was a pleasure to share the gloom and humidity with you guys.  Yeungling closed the COT with a prayer and I really appreciated him stepping up – I was so tired after the workout.

    Tclaps brother!

  • City Park & Bayou St. John Landmark Tour

    Eleven PAX came out this am for a sweat filled fix.  T-claps to the two FNGs.  YHC planned a bit of a different theme to the workout by incorporating historical landmarks and significant dates of each to determine rep counts for each exercise.

    The Warmup:

    Quick mosey to Popp Grandstand (built 1917) near the Casino Building (built 1912). All IC:  SSHx19, Merkinsx17, IPWx19, Smurf Jacksx12

    Mosey across the bridge (Bayou Metairie) to the Allard Plantation Sign.  The 100 acre plantation was the original park which was proclaimed a public park in 1854.  All IC: Squat Jump Turnx18, Arm Circles x54 (27forward, 27reverse)

    The Thang:

    Mosey to the banks of Bayou St. John which was given that name in 1803.  This called for 18 burpees OYO and 3 Chuck Norris Merkins IC.  Sweat was dripping at this point.

    Mosey to the Magnolia Bridge which was built in 1897.  Lined up for 97 touch touches OYO, run across the bridge to complete 18 dips, run back and plank.  Rinse and repeat.

    Quick mosey to The Pitot House on BSJ built circa 1800.  This called for 18 burpees.

    Mosey along the bayou back to City Park.  Lined up along the Great Lake track and proceed with an Indian Run to the water fountain.  Bumped into two prospective FNGs jogging that plan to come out next week.  T-claps to Amnesty for recruiting hard.

    Mosey to the new foundry near the festival grounds pavilion.  Actually built as a youth outdoor gym and music spot but the coast was clear so we proceeded by pairing up to complete two rounds of 5 exercises:  peek-a-boo pull-ups, dips, incline merkins, climp up and down the rope tower, and running around the two building which was our timer.  YHC may have botched this up a bit but sweat was still flowing.  There may have been some decline planks in the mix.

    Mosey to the water fountain and over to the back of Christian Brothers School for some Mary. Originally built in 1919 as the McFadden Mansion, then the mayor’s mansion, then the school.  Nineteen was our number so we knocked out IC: Hello Dollyx19, Pickle Poundersx19.  The next significant date was 1989, the year the YHC graduated from 7th grade at that school.  We finished off I.C. with:  Flutter kicksx19, LBCx45(89+1 for lagniappe).

    Mosey back to the flag.  Name-o-rama for the new guys and the usual announcements.  Talked about striving to be better men and also striving to make a positive impact in someone else’s life.  Prayed for those with sickness, special needs, and major life events on the radar.

    It was a good way to start the day.  Thanks for letting me lead.

    Tool