F3 New Orleans

Category: New Orleans

  • Tabata Tuesday on a Wednesday

    Pre Thang

    YHC had to run to the toilet on arrival, so I don’t know much about what went on before we started work, but thanks #tclaps to Amnesty for bringing the flag.

    It was a beautiful morning for a butt-kicking.

    the Thang

    Warmup around the flag

    (in cadence)
    Side Straddle Hope x15
    arm circles x15
    reverse the circles x10
    seal jacks (side straddle seal claps?) x10

    to the pull-up bars

    everyone maxes out on pull-ups/dead hangs and negatives while the pax does a whole lot of side straddle hopping

    mosey to the goal post

    Tabata #1
    20 seconds of high intensity followed by 10 seconds of rest

    pull-ups/dead hangs
    ‘mericans
    lizard hops
    jumping lunges
    lizard hops
    jumping lunges
    pull-ups/dead hangs
    ‘mericans

    mosey to the statue of the most famous bird watcher in history

    Tabata #2

    dips
    box jumps or step ups
    ‘mericans
    plank jacks
    –rinse and repeat

    mosey to the field of oak trees

    Tabata #3

    burpees
    plank walks
    –rinse and repeat three more times

    a little chatter about how many burpees folks were able to do. #tclaps to Roots and Hawgcycle for pushing hard

    mosey to the backside of the band stand

    Tabata #4

    wall jumps onto the stage
    mountain climbers
    ‘mericans
    dips
    ‘mericans
    dips
    wall jumps
    mountain climbers

    mosey to the flag

    #sudden change

    #2 min plank-o-rama

    Post Thang

    announcements – regularly scheduled workouts Friday, Saturday, Monday and back here next Wednesday
    Beer ‘race’ Saturday the 15th

    shoutout – #tclaps to Reluctant Yankee for prioritizing loving and serving his wife this and the next several Wednesday mornings. Working out and making yourself better is great, but serving with love those God’s given you is much better.

    Thanks Hawg for closing us in prayer

    Moleskin – too much heavy breathing, not much chatter, besides Amnesty shaking YHC’s hand, looking me in the eye and telling me, lovingly, how much I suck after that beat down.

     

  • Alien Invasion

    7 committed men, including one Alien set out in the Festival Gloom to explore an uncrowded venue.  It’s been a few days since this went down, so comment if you remember it differently.

    The Thang

    • Mosey to NOMA for the warm-up
    • Warm-up COP: Hillbillies IC x 30; Parker Peters IC  x 30; Merkins IC x 15; Low Slow Squats IC x 30
    • Mosey to the Foundry (shout out to Amnesty)
    • Everybody starts in plank and then in sequence each man completes the following: Pull-ups AMRAP or 10; Merkins x 5; Dips AMRAP or 10; Merkins x 5; Row x 10; Merkins x 5; Pull-up negatives x 2; burpees x 10; back to plank. Repeato when everyone finishes.
    • Mosey to the Youth Soccer Field.
    • Mayweather v. Pacquiao COP: Burpees x 12; Jump Rope IC x 40; Mayweather (duck and dive to left, then right) IC x 12; Pacquiao (punches) IC x 12; Burpees x 12
    • Arc Loader: Each exercise to Midfield (approximately 40 yards).  Boo-Boo Bear Crawl (injured left leg to midfield, injured right leg coming back); Jameis Winston down and back, Crawl Bear to midfield, Burpee long jump back to start.
    • Mosey back toward the flag. Stopping along the way for some pull-ups and Merkins.
    • 6 MOM (more like 9):  LBC IC x 20; LBT IC x 20; Flutter Kicks IC x 61; Russian Twist IC x 20; Hello Dolly IC x 20; Superman to Boat x 3

    Moleskin

    T-Claps to Swiss Miss for coming down for Jazz Fest and making time to join us.  He certainly did Area 51 proud.  Hopefully some of us will make it to Charlotte for some workouts one day.

    Shout Out

    YHC shared Romans 8:15 – “For you did not receive the spirit of bondage again to fear, but you received the Spirit of adoption by whom we cry out, “Abba, Father.”  YHC encouraged the PAX to live with the confidence and courage that comes from being adopted sons of God.

    We continue to pray for those suffering from Cancer and other diseases in our community, specifically Amnesty and Channel Mullet’s fathers.  We also prayed for the students Mr. Awesome and Rev work with and the decisions they must make upon graduation.

    Announcements

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

  • Lights, Camera, Action!

    Pre Thang: Hollywood South was in full effect and YHC was concerned about parking, but the PAX piled in from hither and yon and off we went into the #gloom.   Little Caesar was supposed to have the Q, but called in sick so YHC took the helm and had a plan to utilize the PAX in his absence.

    The Thang:  Mosey out and around to TU front lawn for warmup:  SSH x 30 IC, #suddenchange, IW x 20 IC.

    Mosey to the LU Grassy Knoll and turn it over to RY for a set of his favorites.  It went like this:  10 Burpees at the bottom, 20 Merkins at level one, 30 Squats at level two and finished with 40 LBC’s at the bottom.  Rinse and repeat.

    YHC took the PAX on a mosey back toward TD Jesus and pulled over for a quick bout of #suddenchange.  On to Wolfpack Mountain.  Lunge walk up the first incline, then run all the way up, stopping at each level for 10 Merkins.

    At the top, we were treated to a great sunrise and view of NOLA. (Hawg’s inspiration for his design on our F3 NOLA shirt)

    Back to the flag in a hurry, but still time to stop at the park benches for Dips x 20 IC, then a wander over to the flag  for, you guessed it, #suddenchange.

    COT with shout out by RY.  Good stuff was said here and it’s a shame, due to some #suddenchange combined with a long Jazz Fest weekend, I’m blank…

    Moleskin:  In the original plan, YHC was going to pass it off to several members of the PAX to do some of their favorites, but time got away and it didn’t happen.  Be prepared in the future, it will. It will be a great opportunity to practice for your next Q.

    TClaps to the PAX for putting up with all those Burpees.

    TClaps and respect to Jazzy for hanging tough up front all morning.

    Good Times!

    Roots

  • Metry Represent?

    Happy Star Wars Day….May the Fourth be with you…  Three residents of New Orleans showed up for the Metairie workout.  No Metairians.  Whaaaat?

    Plant the flag and Disclaimer on the mosey to the COP, a little karaoke enroute to loosen this old man’s hips. (IC: 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xLSS, 10 Spiderman Pushups).

    Grab a Rock.

    Time for four rounds of the People’s Chair (about a minute or so each). 1st round: hold the rock, 2nd round: military press x 10 IC, 3rd round: curls for the girls x 10 IC, 4th round: hold the rock.

    Con Roca, mosey over the hill and around the running track to the southside outdoor gym for a circuit….that’s a haul….  Two rounds of 10 burpees, pull-ups/hangs on the rings, 10 squat-press con roca.

    Another long haul to the rock pile to return the rock til next Monday.  Mosey to the shovel/flag for some Mary:  IC 20xLBC, 20xHello Dolly, 20xAnkle Scratches, 20xFlutter Kicks and to strengthen these old man’s hips; wife pleasers x 20 IC; sun was a little higher in the sky for Reluctant Yankee to do these with an audience…he’s sooooo shy!

    COT: Shoutout to our fathers with prostate cancer, Hawgcycle for a safe trip.  We were thankful for our health, the opportunity to get stronger, and to bring this strength to our family and friends.

    Coming Soon to a Nola workout near you….

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

     

     

  • Levee Love

    Pre Thang

    12 men gathered cordially to experience Yeungling’s VQ on a surprisingly cool spring morning

    The Thang

    The pax moseyed over to the rear right corner of the park, nearest the intersection of Magazine and Leake, where Yeungling Q’ed his first COP.

    COP
    SSH in cadence x 25
    Hillbillies x 20
    Hammy Poppers (this is what Hawg called them in memoriam of Amnesty’s hammy) Touch opposite hand to toe. In cadence x 15
    Sudden Change (Burpees x 10)

    Hand over Q to Reveille

    Mosey to levee

    Realize the levee is seperated from the railroad tracks by a moat
    Wile E Coyote’s x 10

    Mosey to a better spot to cross over onto the Levee, but not until The Wiz, who Kotter’ed today, busts his entire leg tripping on the tracks.

    Chevy to the levee (11’s)
    Start with 10 sumo squat jumps
    Run down levee, 1 LBC
    Run back up levee, 9 sumo squat jumps
    Run down levee, 2 LBC’s, until 10 LBC’s

    Mosey to the fly, meandering up and down the Levee as we go.

    Push-o-Rama – All in Cadence
    Wide hand push ups x 10
    Standard push ups x 10
    Diamond push ups x 8
    Pike Press x 8

    Run to levee and meander a bit more

    Mosey to the soccer post in front of the zoo

    Peekaboo burpees x 10 OYO – Do a burpee, jump up to the soccer post and do a commando pull up.

    Mosey back to the flag

    3.5 Minutes of Mary
    LBC x 20
    Freddie Mercury x 20
    Back Scratchers x 20

    COT

    Shout out by MrAwesome

    Announcements:
    Continue to remember Channel Mullet’s and Amnesty’s Fathers, batting prostate cancer

    Friday, Wolfpack Mountain at the front of Audubon Park, Q’ed by Roots at 5:30am

    Saturday, at City Park, 6:30am (our new time) Q’ed by RY and Maverick

    Monday at Pontiff Park 5:30am

    #Tclaps to The Wiz for a merlot splashingless Kotter. You held your own well

    #Tclaps to FNG B Money for posting all the way from the north shore. Word is the alarm had a 3 in it when he woke up.

  • Be Not Dismayed

    4 strong set out to get stronger at #RockCity, battling the overly aggressive Metairie Mosquitos and the soccer field turned briar patch.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Low Slow Squats IC x 30; Forward Arm Circles IC x 30; Backwards Arm Circles IC x 30; Good Mornings IC x 15;
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Shoulder Press IC x 12; Curls IC x 15; Row IC x 15
    • Mosey to the hill
    • Sprints con roca x 5
    • Mosey to the soccer field, but it is locked. Roll with it.
    • Mosey to the t-ball field
    • 2nd Rock COP: Squats IC x 15; Toe Raises IC x 40
    • Mosey to the Kaboom
    • 2 Rotations: 1st group does pull ups while second group does 5 Rock Burpees.  Flapjack and repeato.
    • Mosey to the main field.
    • Ark loader: Animal exercise 40 yards and do shoulder presses con roca until the 6 arrives and does 5 reps.  Run back to start and get ready for the next exercise.  Bear Crawl and Frog Jumps
    • Mosey to the flag
    • Fence Chunkers x 20 or so.
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Got thrown some sudden change by the soccer field being locked.  First time I have ever seen that.  I think things worked out even better than my original plan since we got to add a leg COP and some pull-ups.  Life often works out that way.

    T-claps to Jazzy for his third consecutive post.  He goes all out and makes the rest of us want to work out harder because of his effort.  It was also great to have Reluctant Yankee back at #RockCity and I always know I can count on seeing Amnesty at the flag on Monday mornings.  I think he is a more consistent presence at #RockCity than YHC.

    Shout Out

    Inspired by Jazzy’s contribution to the Saturday’s shout out, YHC quoted Joshua 1:9: “Be strong and of good courage.  Do not fear or be dismayed for the Lord your God is with you wherever you go.”  When the 12 Israelite spies were sent into the Promise Land they all came back with a report of the giants that occupied that land.  Ten of them feared the giants, saying there is no way they can take the land.  Joshua and Caleb; however, were not dismayed.  They believed that God would deliver the land no matter what size men were occupying it.  When we face giants in our life, do not fear or be dismayed, but face them with the courage and strength found in God .

    Prayers were lifted for those suffering from cancer and those suffering from the earthquake in Nepal.

    Announcements

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

  • It’s Official: F3 Mint Hill Has a Launch Date

    Wow! The men of Mint Hill, NC are fired up to get this thing launched. They finally have their own AO close to home, and now an official launch date!

    Please join the men of Mint Hill, Saturday, June 13th at Veteran’s Memorial Park off I485 on Highway 218.  The workout will launch promptly at 0700; so arrive early.

    Plan to stay afterwards for coffeeteria. Food and refreshments will be available at the park while the Pax enjoy some 2nd F.

    Contact f3minthill@gmail.com if you know men who would like to join F3 Mint Hill.

     

     

    ************TOP SECRET************

    The following information is confidential.  If you are not authorized to read this, do not proceed. F3 reserves the right to punish violators with up to 50 burpees, or they can take the easy way out and choose suicides.

     

    • F3 Mint Hill is currently conducting Black Ops missions; Mondays, 0530, Veteran’s Memorial Park.  Any accounts or descriptions will be disavowed until the official F3 Mint Hill launch.

     

     

    Knew you would read it!

    See you in the gloom!

  • Lucky 7

    What a lovely day to post!

    Seven men arrived at the shovel/flag ready to improve themselves…and they definitely did.

    After the disclaimer, a mosey to the front lawn of the New Orleans Museum of Art for some COP: IC 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xPeter Parker Pushups…and then mosey to the outdoor gym.

    The outdoor gym proved the perfect location for “The Foundry” where “Iron Sharpens Iron”:  7 men lined up starting in a plank position.  YHC started and each followed in turn.  AMRAP  Pull ups, dips, rows, monkey bars, run across field and 10xburbees at the fence, run back and plank at end of line.  Wash, rinse…REPEAT!  After the second round, a quick bonus round on the pull up bar and then mosey to the track.

    A 1000m of Hades is exactly what was needed (400m sprint, 100m walking recovery, 200m sprint, 100m walking recovery, 100m sprint, 100m walking recovery).  There was a lot of improvement today..and it wasn’t over.

    A mosey to the other outdoor gym where the pack was looking forward to more upper body work but instead did IC 20xLong Slow Squats, 20xalternating leg lunges.  There was just enough time to mosey to the Great Lawn for some Mary: IC 20xLBC, 20xHello Dollys, 20xFlutterkicks.  Sprint to the Shovel/Flag.

    COT: Shoutout:  As we prayed and were thankful for the opportunity to improve ourselves physically, mentally and spiritually, we asked the we not only improve ourselves, but those we interact with daily.  We offered prayers for the victims of the earthquake in Nepal, our fathers fighting Prostate Cancer and Mav’s aunt who passed recently.  Oops…Name-O-Rama

    Seven men left it all on the field this morning and Iron was Sharpened!

    TClaps to Hawg for working a soup kitchen following his post.  The remaining six hit the coffeeteria for second F.

    Announcements:

    Monday:  5:30am Rock City-Pontiff Playground, Q-Hawgcycle

    Wednesday -5:30am Birdcage-Audubon off Magazine, Q-Yeungling & Rev

    Friday: 5:30am Wolfpack Mountain-Audubon St. Charles,  Q-Roots(?)

    Saturday: 5:30am City Park-Peristyle, Q(?)

     

  • Get’n Ready fo Dat Danc’n

    Pre-Thang

    Roots had to pass the Q torch late in the week, but YHC was thrilled to lead the PAX into the first weekend of Jazz Fest.  In preparation for all the beer drinking, crawfish monica eating, live music listening, and hip swinging, a little Friday morning conditioning needed to ensue.

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Monkey Humps x 15, Pickle Pounder x 15

    There was lots of mumble chatter about the humps and pounders until the heavy breath and slow burn induced a quick sweat.

    The Thang

    Mosey over to Wolfpack Lawn Stairs for some Escalator.  OYO run up stairs and back around completing exercises at 3 stations.  Repeat x 3.  Each station exercise:

    1. Merikan x 10
    2. Russian Twists x 15
    3. Peter Parkers x 20

    Mosey over to top of Wolfpack Hill for some Prayer Squats.  PAX lines up on wall in Prayer Squat position while first of the six runs stairs.  Runner gets back in Prayer Squat line while the next person takes off for the stairs.  Continue until everyone has completed stairs once.

    Mosey over to Wolfpack Mountain for stairs to the top.  6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  Head back to flag for COT.

    Name-O-Rama: Kicking off 1st weekend of Jazz Fest with 9 including one FNG

    Shout Out: When I tell people about the best two experiences of New Orleans, I talk about the parties during Mardi Gras and the music during Jazz Fest.  Whether we’re transplants or grew up here, we’re all drawn to this place because it inspires culture.  New Orleans is the best place on Earth for people to express and find themselves.  Like the city, the path to knowing oneself is bumpy.  But in this first weekend of Jazz Fest, we kick off a time where we celebrate our expression.  This weekend, go listen to some live music and find that appreciation for why you love how this city has made you.  Then, go radiate that energy to all the people you come in contact with because it’s contagious.

  • Micro Management

    Pre-Thang –

    Yikes!  YHC almost accidental fartsacked (is that a verb) my own Q.  I snoozed my alarm and regained consciousness 11 min before post time.  After a leap from my bed and out the door – and a perfect ride with NO red lights I made it the #birdcage at 5:27.  3 min to spare.  Impressive – in my mind.   Gorgeous morning, 60 degrees and clear.  10 PAX ready to go.

    The Thang:   Mosey to the edge of Audubon Park by Walnut St.  Our first Circle of Pain was:

    SSH x 23 (Anthony Davis’s number), Sumo Squat x 23, Peter Parkers x 23 Parker Peters x 23 Imperial Walkers x 23

    Mosey back to Oak Alley by the shovel flag.

    Line up for side hops (both sides), Carioca or Karioke?, lunges Burpee Broad jumps, then back doing Bear crawl, boo boo bear crawl, duck walks, high knees, butt kickers, more burpee broad jumps.   We went about 15-20 yards between each light for each exercise.

    Then mosey to the Stage for the Army fitness test.    Do as many situps that you can do in 2 min.  Do as many push ups that you can do in 2 min.  Tclaps to Hawgcycle who crushed his situps with over 75.  Tclaps to the PAX for trying to finish strong here.

    Mosey down to the ledge behind the stage.  OYO Box Jumps x 23, IC Step ups x 23 **apparently telling the pax to rotate legs instead of instructing them to do step ups left leg or right leg caused some problems.  Especially for Hawgcycle.  IC Dips x 23, IC One leg left leg squats x 10, one leg right leg squats x 10.

    Mosey back to Oak Alley for 6 MOM.

    Russian Twist x 20, LBC x 20, Jane Fonda side crunch left x20, right x 20, flutter x 20  Hello Dolly x 20   More mumblechatter during Jane Fonda about micro managing  — then a quick plank o rama.

    Plank – lift left leg and right arm, then switch lift right leg, and left arm (grammarians kicked in here with your back left leg commentary) /  then lizard walk and hold/then southern gentleman/yankee agressor / elbow plank

    COT:    I reminded all about Splashes excellent reflection last Friday.  Trying to make the daily lives of those around us easier – offering help or what we can do to make their lives easier today – right now.   A shout out to Roots that his ankle gets better.  It was a pleasure to be the Q today!  Thanks men!

    Schedule:   Friday 530 AM at Wolfpack Mtn with Splash,  Saturday 630AM with Amnesty,  Monday 530 Pontiff with Hawgcycle, Next Wed – need a Q?

    Tclaps to Hawg, Amnesty and Cavalier for staying for extra credit at the pull up bars!