F3 New Orleans

Category: New Orleans

  • Splishy Splashy

    Pre-Thang

    Nice and muggy as always.  Reluctant Yankee rolled in hot wielding the flag with only 15 seconds to spare before the 5:30am mark according to Roots.  Hawgcycle apparently thinks Roots is all fancy with his exact time on the seconds.

    Warm-Up

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 10 Wide Merikans, jog up stairs, 10 Merikans, jog to corner, 10 Diamond Merikans, duck walk to the tree, jog to start point – Repeat x 2

    The Thang

    Mosey over to Wolfpack Hill and up the ramps to 4th floor.  Mumble chatter from Reluctant Yankee about a long mosey.  YHC says to get over it.  PAX lines up on wall in Prayer Squat position while first of member runs stairs.  When runner gets back up the stairs, PAX flapjacks to LBCs while next runner hits the stairs.  Continue flapjacking between Prayer Squat and LBCs until everyone has completed stairs once.

    Slow decent down Wolfpack Hill with jelly legs and mosey over to Green Wave ROTC pull-up bars for some circuit training:

    • Sprint across the street to stop sign on Loyola campus and back, Pull Ups AMRAP, Dips AMRAP, Reverse LBC (leg raises) AMRAP – cycle through each exercise once

    Mosey over to the bike racks underneath Wolfpack Mountain for some Mary:

    • COP IC: Flutter Kicks x 20, Vladimir Putin (Russian) Twists x 15, Pickle Pounders x 10, Real Freddie Mercury x 15

    Mosey back to the flag.  Sudden change as 2 cars passed means 10 Burpees.

    Circle up around the flag for a quick plank-o-rama.

    Name-O-Rama: 9 showed up this fine morning.

    Shout Out: YHC titled the workout “Splishy Splashy” in hopes that his Dad would come along this morning and be dubbed this name especially after Reluctant Yankee’s dad showed up one Saturday calling himself Yankee Doodle Diddy.  After learning about his Dad’s work schedule the last couple of months, YHC did not want to EH him too bad so he could have a relaxing weekend.  Since YHC’s parents decided to pay a visit in NOLA, this shout out is in reflection of those who raised or guided all of us to where we are today.  Moving into the weekend, YHC encourages the PAX to take a moment of reflection on those who raised you.  Without them, none of us would probably be here in the Gloom today.

  • 610 Stomp #1

    Pleased to see the Boyz ‘n the Hood walking up as I was driving in.  We made a group decision to plant the flag near a water fountain and were off on the inaugural 610 stomp.

    The Thang

    4.5  4.75 mile loop around city park.  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.  10 seems like a good goal.

    Moleskin

    It turns out the route was more like 4.75 miles than 4.5.  We all took a little more than the allotted 45 minutes to finish.

    Shout Out

    This past Sunday I was watching a movie in which one of the characters was very wealthy, yet incredibly selfish and cruel.  He was questioning God’s existence by wondering why someone as mean and selfish as he is could have such a great life when much more pious people suffer.  His grandmother explained to him that sin is like a really nice comfortable jail cell.  It has everything we want and we enjoy our time there.  The door to the jail cell is wide-open and we could leave whenever we choose, but we don’t.  Then one day it is too late and the door slams shut and we are condemned to death.

    It’s natural for us to look to God when times are hard, but not as natural to do it when things are going well.  Pharaoh told Joseph a dream in which seven skinny cows came out of the river and ate seven fat cows.  The interpretation was that there were going to be seven years of plenty in Egypt followed by seven years of famine.  Pharaoh appointed Joseph to manage Israel during the upcoming years so that in his wisdom he could save the land from the famine.  Joseph carefully rationed Egypt’s resources during the years of plenty, stockpiling the surplus to use during the famine.  His wisdom ultimately saved his Israelite family and reunited him with them.

    There is much in the story of Joseph that foreshadows Jesus.   We shouldn’t wait until things get tough to turn to Christ.  Let’s make sure that we are looking to God in the good times.  Our relationship with God in times of plenty helps to mold our character, gives us strength, and teaches us wisdom.  These are things we will be glad we have during the lean years.

  • Fall 2015 Mud Run Pre Blast: LATE Registration has opened with HARD close Oct 3rd!

    YES It’s that time again, so get ready…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s are being finalizing. Many regions have an assigned Mud Run Q for the Fall, the full list should be completed and displayed soon (updates will be made to this blast to list Regional Qs). The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” (it’s just muddier than the one we watch on TV). Our next opportunity is Saturday, October 24th, 2015 at the Leatherneck course in Gaston, SC. We had approximately 500 pax at the Spring 2015 Mud Run. The goal for Fall 2015? 527.5 Pax (or thereabouts)…. We can do it!

    ALL AO Qs talk it up to the Pax that post to your AO. Veteran runners, do it again, get better, finish faster and most of all encourage our new brothers to take the next step! Since the last MUD RUN, We have seen a lot of FNG’s dip their toe in the water to see what F3 is all about. LEAP expansion efforts have been nothing short of amazing. We will have representation from several new AOs, including several teams from #TheMission (from Oliver Gospel Mission out of Columbia)! Good Form is being promoted and the Pax are holding each other accountable. VQs are multiplying at staggering numbers. There is no better time than now to be Plant, Grow and Serve. Let’s all pull together to promote OUR event! Now it’s time, are you going to step up and help us to exceed our goal???

    As usual, we have a reserved block of priority F3 starting times with the Mud Run organizers. This next bit is important: Start times: so please PAY ATTENTION:

    The TOP 3 Finishers (Teams) from the Spring 2015 Mud Run will have MUD RUN priority slots. We will slot in the next 10 F3 Teams. This is all based on the below 3 conditions:

    1) TEAM NAMES MUST REMAIN THE SAME
    2) Team must be comprised of AT LEAST 3 members of Spring 2015 Team
    3) Team roster must be submitted by the published deadline

    Registration and payment this year will be the same as the last Spring Mud Run. TEAMS WILL BE MANAGED BY THE REGIONAL MUD RUN Qs! You register as an individual and then coordinate with your Regional Mud Run Q to form your team. DO NOT CONTACT F3MudRun@gmail.com or Heist regarding changes or setting up your Mud Run Team!!!! ONLY your Regional MudRun Q should be contacted for this.

    Registration fees are $55 per person and the DEADLINE IS SEPTEMBER 12TH 2015. This deadline is based on how Eventbrite reimburses us. Registration is considered a “hard commit” with NO REFUND should you be unable to compete. If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find your replacement.

    Transportation to the race is your responsibility. Coordination of charters/buses/road-trip refreshments should be coordinated through your Regional Q.

    We will continue honoring Operation Enduring Warrior with a donation from F3 Nation. They support wounded soldiers, particularly amputees. If you saw them at previous Mud Run presentations, it was powerful. Several members of their group compete with prosthetics and one has no legs at all. There will be a block on the registration form to make a donation. $10 per person as an add on is suggested, but donating more, less, or nothing at all is ok. It’s completely optional. We presented OEW with a Check for $5000 at the Spring Mud Run and we are hoping to make another check presentation at the Fall Mud Run (GOAL to exceed $5,500).

    Regional Mud Run Q’s:

    Florida:
    Jacksonville:———————-BigBird
    Georgia
    Atlanta:—————————-

    North Carolina:
    Asheville:—————————GoodLuck
    Charlotte MECA:——————Chicken Strip
    Charlotte Metro:——————-
    Charlotte North:——————-Mortimer
    Charlotte South:——————-Mermaid
    Foothills:—————————-Abraham
    Gastonia:—————————Bandit
    Greensboro:———————–
    Greenville-NC:———————CousinIt
    Chapel Hill:————————-
    Sandhills:—————————Vault
    Shelby:——————————GoGreeneGo
    Wilmington:————————-
    Winston Salem:——————–

    South Carolina:
    Anderson:————————–
    Bluffton:—————————-Gambit
    Charleston:————————Dugger
    Columbia:————————–Myrtle
    Fort Mill:—————————-OldBay
    Florence:—————————Foxy
    Greenville-SC:—————–Flay—-and—- Iceman
    Greenwood:———————–Juggernaut
    Hartsville:————————–ChuckyCheese
    Lake Murray:———————-FireDaddy
    Lexington:————————–ShadesOfGray
    Myrtle Beach:———————-OneCall
    North Augusta:———————
    Spartanburg:————————
    Summerville:————————Picasso
    Sumter:——————————-Waco
    Winnsboro:————————–Doobie

     

    Finally, we have set up a dedicated email account for Mud Run issues and coordination. Please use it!

    LINKS

    MUDRUN REGISTRATION (F3 SIGN UP HERE FOR MUDRUN):
    https://f3mudrunfall2015.eventbrite.com/

    Email Address for questions/issues:
    F3MudRun@gmail.com

    F3 MudRun Twitter account (FOLLOW THIS FOR DAILY TWEETS/ UPDATES):
    @F3MudRun

    Operation Enduring Warrior:
    http://www.enduringwarrior.org/

    USMC Mud Run (DO NOT SIGN UP VIA THIS LINK, this is just a general FYI link about the mudrun):
    http://www.ultimatechallengemudrun.org/

    Some very helpful course knowledge items, especially with the new guys. Be as prepared as possible and know what you’re in for (provided courtesy of Bolt)!

    Spring 2015 actual Course video: https://www.youtube.com/watch?v=RkDYciKY1fc

    How to beat the Mud Run obstacles: http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

    The Wiki Mud document: https://docs.google.com/document/d/111l7-UMkAzHeQtrBiThDGkN5gh2Mg6Lhoz4yhfSGrRo/edit fromhttp://f3nation.com/2014/03/16/the-wiki-mud/

    FAQ:
    1) When do we have to be at the race? All expected to be at our tent at 7:00am to be ready for pre-race BOM.
    2) When will we do the BOM? Before 7:30am.
    3) When does the Race Registration Tent Open? Registration tent open at 7:30am and ALL 4 TEAM MEMBERS MUST REGISTER TOGETHER.
    4) When can I pick-up my T-Shirt from the F3 Tent? AFTER you team registers at the Registration Tent.
    5) When does the race start? First teams off at 8:30am, then teams staggered after this time until a bit after 9:00am.
    6) What do I do AFTER my team finished? Pat yourself on the back then head straight to the F3 Tent!
    7) How long do I have to stay at the F3 tent? Can’t believe you would ask that, BUT PLEASE stay there until 11:00am. We will take our final Pax photo at 11:00am and want all to be included!

    More to come soon. Go Register!

    Aye!

  • Grand Old Duke of York

    Pre-Rock: 30x SSH, 20x Don Quixote, 20x IW, 30x arm circles (15x each way).  Get Rocks.  Grand Old Duke of York OYO: 10x: over Mt. Everest, then Burpees (10..9..8…1), back over Mt. Everest, 10 bench press with rock.  Tummy tucks: 40 LBCs, 30 Putins, 20 Dolly, 20 flutters, 15 LBCs with rock.  Mosey to rock pile, then race to flag.  Thanks for tolerating a geezer as Q.

  • AWESOME Burpees!

    In honor of Mr. Awesome and in preparation for our upcoming Spartan, it was burpee time.

    Nine men gathered at the flag, and after the disclaimer, headed for a short run to the Great Lawn. Let’s start with 15 burpees OYO. Reluctant Yankee rolled in hot as we began to mosey. Good to see ya Yank!
    The museum’s front lawn is perfect for the COP, IC:
    -30 side straddle hops
    -30 imperial walkers
    -20 spiderman’s
    -30 arm circles (15 each direction)
    -15 burpees (Total=30)
    Mosey to the Foundry (outdoor gym). Enroute we picked up Maverick who was wandering around aimlessly looking for a workout….. Welcome Mav! Line up in the plank and follow the leader:
    -10 pullups or AMRAP
    -10 dips or AMRAP
    -10 burpees (Total=40)
    -Run the mile track and do 10 burpees at NE corner (Total=50), 10 burpees at the NW corner (Total=60).
    -Rinse and Reapeat (30 more burpees; Total=90)
    Running short on time so we moseyed to the Great Lawn for some Mary, IC:
    -20 LBC
    -1 min for hip bridges
    -10 more burpees (Total=100)
    Job well done!

    Let’s head to the Coffeteria for some quality F2.

    Let’s take a trip down memory lane. April 1st, at Audubon Park by the Birdcage, Mr. Awesome said we would do 100 burpees…after much consternation amongst the pack he said April Fool’s. Then we did the first set of burpees of the workout but not the last. In the 45 minute workout we did 100 burpees. Thanks Mr. Awesome: http://f3nation.com/2015/04/01/april-fools-i-pity-da-foo/

  • DB Blimps

    DB Blimps

     

    Pre Thang: Seven men met in the hot, humid and completely still gloom (not a good combination) and started to mosey at 5:30. Awesome came in hot and was a welcomed addition to the PAX before the 1st COP.

    The Thang: Mosey down St. Charles and swing around to the Tulane lawn for a COP:

    En route to this COP the jingle of Jazzy’s keys made us debate a name change.

    Kicked around:  Jingle bells, Jingle Jazzy, Tinkerbell, Jazzy bells, it might happen Jazzy watch out!

    SSH x25

    Windmills x20

    Imperial Walkers x20

    Peter Parkers x20

    Mountain Climbers  x20

    Bear Crawl over to lineup for a little tree to tree Boo Boo Bear Crawl (thanks to my daughters for naming their favorite exercise)

    Mosey through Loyola Campus to the top of Wolfpack Hill (and quite possibly the hottest location in NOLA this morning) for some DB Blimps to help the home team:

    Run down the parking garage one story then up the incline backwards intertwining the Blimps:

    Burpees x 5

    Lunges x10

    Imperial Walkers x15

    Merkins x20

    Plank Jacks x25

    Squats x30

    Mosey to the Danna Center benches:

    Incline Merkins x20

    Step Ups R x20

    Low, Slow Dips x20

    Step Ups L x20

    Decline Merkins x10

    Mosey to Touchdown Jesus for some Mary & Plank-O-Rama to finish the day:

    Real Freddie Ms x20 (reverse halfway)

    LBC x20

    Hello Dolly x10

    Flutter Kicks x10

    Plank, Right Up, Inverted, Left Up, Plank

    Mosey back to the flag for COT. T-Claps to Roots for pushing it to the flag.

    Shout Out: Thanks given by YHC to F3 for all the positive since starting over six months ago. Prayers for all those with friends and family members battling prostate cancer.

  • My Tomato’s Birthday

    Pre-Thang

    YHC arrived a little earlier than normal this AM only to see Jazzy already sweating from his walk over by the pull-up bars.  The PAX slowly trickled into the high humidity gloom

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Low Slow Squats x 15, Merikans x 15, Imperial Walkers x 20, Plank Jacks x 15

    Agassi was nice enough to grace us with his presence after the warm-up.

    The Thang

    Mosey over to the birdcage for a four square-type circuit run.  YHC will call it the Bermuda Triangle, running laps with three stations of exercises.  Starting at the Birdcage, run down lamp posts until reaching the park track, hang a left, run track until reaching the gravel path back to the Birdcage (approximately 2 miles of running).  Complete the following exercises:

    • End of Lamp Posts – 5 Clap Merikans
    • Gravel Track Entrance – 10 Burpees
    • Birdcage – 15 Squats

    Rinse and repeat 4 times.

    Mosey over to the pull-up bars.  Pair off in single file behind the bars.  Complete all exercises 1 time rotating forward.  From back to front exercises:

    • 10 Burpees to dictate cadence, Side Plank Right, AMRAP Real Freddie Mercury, Slide Plank Left, AMRAP LBCs, AMRAP Hello Dollies, AMRAP Toes-to-Bar

    Circle up around the flag.

    Name-O-Rama: Another great Wednesday showing with 13 total in the PAX.  Let’s keep up the good work and continue EH’ing FNGs.  Goal is to hit 100 by first year’s convergence.

    Shout Out:

    Well today is my tomato’s 28th birthday.  We’re going out to Shaya for dinner with a bunch of friends.  I’ve organized a private room and pre-dinner Smoked Old Fashioned cocktails and nibbles.  Every time something special comes around for my wife, I do my best to go the extra mile for her to make her feel special.  F3 is all about becoming better.  YHC believes the term “better” is left vague so we can interpret however we see fits our personal lives.  F3 is not only making me better physically but also emotionally and mentally.  We talk about being better men and doing those extra details for your wife, significant other, or child.  For me seeing my wife happy is what truly makes me smile.  So leaving this Backblast, YHC encourages everyone to try their best in doing something a little extra for a loved one that’s unexpected.

  • Rock Sweaty

    Hottest, muggiest gloom of the summer.  YHC was sweating profusely as before the workout started.  Yankee was curious if the humidity can register more than 100%.  If not, I don’t think this morning’s reading was accurate.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20
    • Select a rock and mosey to the flag football field
    • Modified Lt. Dan: Four forward lunges (2 each leg) followed by four squats, all done con roca.  Continue across the field (approximately 70 yards)
    • Rock Webbs – Jack Webb using rock for shoulder press.  We ascended from 1 to 8.
    • Mosey to the Kaboom: Partner up.  First man does 5 pull ups while partner does 5 rock burpees.    3 sets.
    • Mosey to the track
    • Dirty McDeuce:
      • 1st set: Squats, LBCs, Curls
      • 2nd set: Toe Raises, Shoulder Press, Dying Cockroach
      • 3rd set: Hello Dolly, Sumo Squat,  Chest Presses
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    It was humid.

    Shout Out

    Continued prayers for the sick in our community and for the teachers and students starting school this week.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Rock the 220

    Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15;  Backward Arm Circles IC x 15
    • Select a rock and mosey to the flag football field
    • Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
    • Mosey to the Hill
    • Jacob’s Ladder: Run over the hill con roca.  Start with 1 burpee, run back over the hill con roca and do 10 chest presses.  Increase burpees by 1 until finishing with 7.  10 chest presses each time, with max reps on last set.
    • Mosey to the track
    • 220s: Partner up on track near 50 yard line.  One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him.  Flapjack and meet back at the other side.  We did 3 sets.
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    I am writing this backblast a week late, so I am sure that is affecting the veracity.  I remember this workout being harder than what it seems as I wrote it out.  I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard.  T-claps to them.

    Shout Out

    Continued prayers for the sick in our community.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Name Age and Serial Number

    Interesting Q – lame back blast

    YHC collected some favorite exercises and ages from among the PAX and put together an interesting beatdown in the humidity. Complaining ensued. YHC was pleased.

    Mosey from Old Glory in the direction of Broadway, reconsider, head over the the front of Tulane for a warmup COP. Keepin it simple.

    in cadence
    SSH x20
    Windmills x10
    Hillbillies (in honor of the long absent Blue Dog who we think is 25) x 25
    Pickle Pounders (in honor of the absent Splash who they say is 28) x 28

    Mosey down St Charles to Calhoun and the little Loyola hill

    Amnesty likes 11s, he’s 47, so we did 47s
    run to the top of the hill and hit 40 mountain climbers (counting each leg)
    run down and to 7 burpees
    up for 41 climbers, down for 6 burpees, you get the picture
    it was brutally beautiful. Amnesty is old.

    recovery mosey down Calhoun, taking a jag into Loyola for Hawgcycle’s sake

    the res. quad looks about 40 yards long, and Hawg (40) likes the boo boo bear crawl
    so we boo booed all the way across the quad, switching legs half way there

    mosey to the Tulane ROTC pullup bars

    team up in 3s (one group of 4) to honor Reluctant Yankee (41) with cross fit ‘mericans, Yeungling (29) with dive bomber ‘mericans and Rev (30 – fartsacked) with burpee pull ups – each team combined to fulfill the total number of reps

    before heading back toward the flag, we had to knock out 48 freak nasties (dips) in honor of Roots (48) – we did them in half cadence (down-1, down-2…)

    Time was getting away, so we took a long mosey through Tulane all the way to the flag, where Roots had to bail. We still had to honor Tool (38) and his burpees, but to avoid a mutinee, everyone just did 3 reps, while YHC and Hawg did 4 to give the PAX 38.