F3 New Orleans

Category: New Orleans

  • VQ Part Deux with Amnesty

    Pre-Thang: A decent PAX of 6 assemble to #getbetter.  TClaps to Maverick for bringing two FNGs.  Planted the shovel flag and started the workout.
    Mosey to first COP:
    Side Straddle Hops x 30
    Imperial Walkers x 30
    Merkins x 20
    Slow Squats x 20
    Mosey to outdoor gym.  Six stations, done twice.
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10
    Cross Monkey Bars
    Muscle Up  Bar
    Burpees x 10
    Long Mosey to picnic tables under overpass:
    Incline Merkins x 15
    Step ups 20 (10 each leg alternating)
    Bench Dips x 20
    Mosey to the other outdoor gym and follow the leader:
    Monkey Bars
    Pull ups
    Dips
    Then P3 as a group (P3 – Peter Parker Pushups)
    Mosey to Great Lawn for some Mary:
    LBC x 20
    Hello Dolly’s x 20
    Freddy Mercurys x 20
    Putins x 10
    Short Mosey to flag for COT.  After name-o-rama, Q gave the shout out.  Prayed for Channel Mullet’s dad who is having surgery soon and for FNG-Bubba to have success at his job at Right to Life.
    Posted by RY on behalf of Amnesty

  • Reservoir Dogs

    Four grown men met at a slightly displaced shovel flag in a soggy Metairie gloom for some of YHC’s favorite #RockCity excercises.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: 20 seconds full out, then 10 seconds rest – Squat Press, Curls, Shoulder Press, Row – Repeato
    • Mosey to the hill
    • Jacob’s ladder to hell: Run over the hill con roca and do 1 burpee.  Back over the hill con roca and do 10 chest presses while lying in a puddle of agua fria. Repeato, adding one burpee each time, finishing at 7.
    • Mosey back toward the flag football field.
    • Boss Keane’s Rock Pile – Moved the rock pile 6 times.
    • 6 MOM: LBC IC x 50; LBT IC x 50; Russian Twist IC x 30; Flutter Kicks IC x 30; Back-Scratchers IC x 30
    • Mosey back to the rock pile to return the Parish Property that we borrowed.
    • Horse to stables back to the Flag.

    Moleskin

    After Katrina, the Parish has designated Pontiff Playground to be used as an emergency reservoir in case of a major flood.  Needless to say, it doesn’t drain well after a rain.  I knew it was going to be pretty wet after the rain last night and had to make a decision if I wanted to keep the ladder to hell in the workout today.  My decision to keep it in the work out led to a lot of #mumblechatter coming from Yankee.  I didn’t really catch all of it. I believe it was directed at YHC and it seemed to be fairly negative.

    I was really happy with the way my shirt looked after this workout.  I was going to post the picture, but I don’t think I have the ability to do that anymore.  Anyway, it was real dirty.

    Again, I know there has to be a better way to say this, but there were some really big rocks out there today.  T-Claps to everyone for their selections.  We are definitely getting stronger.

    Shout Out

    Prayers lifted for friends dealing with cancer.  Also prayers for children battling the flu.

    Announcements

    The shirt order is now closed.  We received 32 shirt orders.  Thanks to everyone that supported F3 by ordering a shirt.  You should receive it in 3-4 weeks.

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain w/Roots
    • Saturday – Back to City Park – RY takes the Q.

  • Where is everybody???

    Pre-Thang:  A windchill of 29 in the gloom and not many PAX dragging it out of the #fartsack.

    The Thang:  Mosey over to DC Quad Benches for warmup.  SSH x 30, Incline Merkins x 20, Imperial Walkers x 25, Mtn. Climbers x 25, Dips x 20, Plank Jacks x 30, Derkins x 12. All in cadence.

    Mosey to Wolfpack Hill.  Run all the way up and pair up 1’s and 2’s.  1’s begin the designated ab exercise while 2’s run down the stairs one flight, then run back up the ramps going backwards on the incline.  Switch when done and repeat until all exercises are done. They were: Real Freddie, LBC, Hello Dolly, Russian Twist, Hi Dolly, LBT, Flutter Kick. Mosey back to the shovel flag.

    COT w/ Shoutout by Reluctant Yankee

    Moleskin:  Another great morning getting better and feeling alive!  Glad to have made the commitment to get out here at least two days a week and all four as often as possible to get sharp.  What a fantastic way to start your day, week, month, you name it… Get out here.  It’s free and everyone is welcome.  No man is ever left behind. WHAT ARE YOU WAITING FOR???

    TCLaps to RY for bringing out another FNG.

    TCaps to FNG Iggy  and Hawgcycle for pushing the pace at Wolfpack Hill.

    TClaps to Little Caesar for sticking with the program.  Glad you keep coming back.

    Storyland Saturday @ 07:00 with Amnesty

    Rock City/Pontiff Monday @ 05:30 w/ Hawgcycle

    Birdcage Wednesday @ 05:30 w/ ??

    Last day to order shirts is tomorrow 2/28/15

    Good Times!

    Roots

     

     

  • Mary Mary

    5 hard-core men showed up in the cold, rainy Metairie gloom for a #RockCityBeatdown.  YHC has been paying the price for my decision to run the #Fallen5k barefoot.  In light of a bloody nub for a pinky toe and a gallon of lactic acid still sitting in my legs, YHC decided to focus on arms and core today.  Yankee thought my teaser tweet last night about Rocks and Jack Webb had backfired as we started out by ourselves at go-time, but luckily for us our numbers increased by 150% before we selected our rocks.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 15; Backwards Arm Circles IC x 15
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Jack Webb with Rocks (We made it to 7); Curls IC x 10; Rows IC x 12; Dead-lift IC x 10; Shoulder Presses IC x 10; finish with one set of 8 Jack Webb reps.
    • Mosey to the Football Field
    • 6 MOM: LBC IC x 40; Freddy Mercury IC x 40; Flutter Kicks IC x 40; Russian Twist IC x 25; Hello Dolly IC x 30; LBT IC x 40; Back-Scratchers IC x 30
    • Mosey to the sideline
    • Modified Carse:
      • Set 1: Bear Crawl to midfield and back (50+ yards); 18 reps each of Squat Press, Curls, Rows OYO
      • Set 2: Bear Crawl to midfield and back; 15 reps each of Squat Press, Curls, Rows OYO
      • Set 3: Bear Crawl to midfield and back; 12 reps each of Squat Press, Curls, Rows OYO
      • Finish with one last Bear Ccrawl
    • Mosey back to the Rock Pile.
    • Horse to stables back to the Flag.

    Moleskin

    The cold certainly seemed worse today after our upper 70s temps yesterday.  T-claps to everyone for making it out out of the #fartsack and into the #gloom.  Not a lot of running, but a good solid workout.  I think the Pax enjoyed the Mary Marathon.  The Rock Jack Webb was as tough as expected.  This definitely gives us a baseline to improve upon. T-Claps to the Pax for pushing the tempo during the modified Carse – The QIC was the 6 in every set.

    Shout Out

    We prayed for a couple of specific prayer requests.  Mr. Awesome also provided a reflection on the Lenten season and how God rewards the time we spend in prayer.  He encouraged the Pax to take some extra time for prayer and reflection and we won’t be disappointed.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    T-claps to all that participated in the Tulane Naval ROTC Fallen 5K is this past weekend.  http://tulanenrotc.com/fallen-5k/.  Great turnout for a great cause.

    • Wednesday – 5:30 @ The Birdcage w/ Rev and Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Back to City Park – Amnesty makes his return (no hamstring exercises).

    -Hawg

  • FALLEN 5k

     

    Our first group 5K and moved AO due to a race!  Very exciting.  7 PAX for our first irregular event and we had several guys still out of town due to the Mardi Gras holiday.

    Pre-Thang:  Beautiful overcast and windy morning (9AM felt like afternoon because of our normal workout time) .  A sharp looking t-shirt and the knowledge that our funds will go to support the LONE SURVIVOR organization was our motivation.  Plus a desire to see the rewards of 4months of F3 in NOLA.  Mr Awesome picked this event and we wanted to support his friends.

    The Thang:

    We stood seven strong with OUR shovel flag as the starting line! See pic.  After Taps and a moment of silence.

    First in for F3 NOLA was Reveille.

    Then Mr Awesome.

    Then Hawgcycle — Who ran the race barefoot and in ponytail.  2 things I’ve never seen and neither had a few others.  He was the celebrity of the race.  “Did you see the barefoot guy?” was heard a few times!

    Then LIttle Ceasar with a solid run.  His sister – Sister Ceasar also ran a solid race.  She flew past me at the halfway point.

    Then Tundra, Reluctant Yankee and Chaka Khan brought up the F3 rear guard but all 3 put down solid runs.

    A fun event and nice morning run for the guys.  3 guys medaled.  Tclaps to Hawgcycle, Mr Awesome and Reveille for their medals.

    Tclaps to Tundra who just received a Fulbright to teach in Jordan next year!  Very impressive.  He also ran the 5k after being holed up sick in bed for 2 weeks.

    Tclaps to YHC for my PR – I ran a 25.30.  Almost 4 minutes faster than my last 5k.  My first 5k since the F3 Leap in NOLA 4 months ago.  Thats right I just Tclap’d myself.

    Tclaps to Hawg for his sub 24 PR.

    Tclaps to Chaka Khan who has  been on a serious Mardi Gras bender and made a strong move to drag his you know what out of bed and left it all – in the birdcage!

    Congrats guys!  It was a fun morning.  I’m looking forward to the SHAMROCK run now.

    Peace-

    RY

    **Couldn’t figure out how to add a picture so check twitter!

     

     

     

     

     

     

  • A Six Pack on Friday

    Pre-Thang:  Thought we would have a much better turnout three days after Mardi Gras, but  six cold ones will always work on a Friday in February.

    The Thang:  Mosey out and around to Loyola/TD Jesus for warm-up COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 35.  All in cadence.

    Mosey to Comm. Bldg. Terrace for Burpee Steeplechase. Run to top of hill, jumping up two ledges along the way. At the top do a Burpee, then back to the bottom.  Repeat and add a Burpee at the top each time up to a total of seven. Plank up when done.

    Mosey to Wolfpack Mtn, and lunge walk up the first incline.  Indian run to the top. Return to the bottom, but…  Start with 20 Merkins and proceed down stopping for 20 LBC’s on the campus side and 10 Merkins on the church side at every level.  Plank up when done.

    Mosey to DC Quad benches.  Dips x 20, Step Ups x 20, Low Slow Dips x 15.  All in cadence.

    Mosey back to flag area for plank off until time is up.

    COT w/ shout out by YHC

    Moleskin:

    Glad  these men made the commitment to get out here today and make each other better.

    It was nice to have Splash make his Kotter after a MG hiatus.  Nice work

    and Happy Birthday!

    TClaps to Little Caesar for making his 2nd post.  Keep on coming!

    TClaps to Hawg for pushing the pace the last two Fridays.  Out in front all day today!

    TClaps to Bad Moon and RY.  Always hardcore to the finish.

    Nice work today, as we incorporated 2.4 miles of good running into the workout and finished with a 3.5 minute plank off w/ everyone hanging tough for almost 3 minutes before some switched to other ab exercises. #impressive

    Announcements:  Tomorrow 2/21/15 Run For The Fallen 5k at the Birdcage 9:00am.  Look for the Shovel Flag.  Registration is available on race day.

    Monday @ Pontiff/Rock City 05:30 w/ Hawgcycle

    Wednesday@ The Birdcage 05:30 w/Sweeper?

    Friday @ Wolfpack Mtn. 05:30 w/ Roots

    Saturday @ Storyland 07:00 w/ … Need a Q

    T-Shirt orders need to be made by 2/28.

    Keep EHing and follow up with friends you talked to during the carnival season.

    Do yourself a favor and try living third during this Lenten season.

    Good Times!

    Roots

  • Really? 6? On Ash wednesday? Alright.

    Pre Thang

    6 committed and/or shame filled men circled around the flag for an onslaught of redemption inducing exercises on the day immediately following the most well-known day of revelry in all the world.

    The Thang

    Mosey to the bandstand
    COP
    Side Straddle Hop x 25
    Low, slow squats x 20
    Imperial Walker x 20
    Wife-Pleasers x 12
    Merkin x 12

    Mosey around bandstand, stand along the ledge on the ground.

    Wall jumps x 10
    Jump up on the bandstand, preferably with a jump plus tricep push up. Run across the bandstand, and jump down. Do that, ten times.

    6 minutes of mary
    Little Baby Crunches x 20
    Flutters x 20
    Putins x 15
    Leg Lifts x 20
    Freddie Mercuries x 20, reversing direction half way

    Mosey to the Lights
    Fireman carry a partner to the next light
    Merkins x 10
    Trade spots with partner, fireman carry back to first light.
    Merkins x 10
    Lunge walk to next light
    Merkins x 10
    Broad jump to next light
    Little baby crunch x 25
    Bear crawl to next light
    Plank and wait for the 6
    Backward lunge to next light

    Mosey to Ledge behind bandstand
    Step ups x 20 alternating feet
    Decline Merkin x 12
    Step up high knee x 20 alternating feet
    Incline Merkins x 12
    Dips x 20

    Run around golf course parking lot, back to bandstand, down gravel path past art exhibit, to path, and back to the flag.

    Plank-o-rama
    45 seconds standard
    30 seconds right hand up
    30 seconds left hand up
    45 seconds inverted
    45 seconds elbows

    COT
    Shout out by YHC and Hawgcycle

    Moleskine

    “I’m gonna carry who? on my what?”

    Tclaps to Yeungling for EHing a man on ash wednesday. aye.

    Tclaps to TicoSuave for first post on ash wednesday. aye.

    Tclaps to Roots for recognizing a workout that would cause serious problems, and being man enough to look for an alternative.

    Announcements

    Wolfpack mountain friday @ 5:30am, entrance to Audubon Park. Q is Roots
    CSAUP this saturday. Fallen 5k, you can still register here. Starts at 9am, no workout at City Park
    Monday, Pontiff Park @ 5:30am, Q is Hawgcycle
    Wednesday birdcage, pull-up bars in Audubon, 5:30am, Q is ? (Sweeper, lookin at you)

  • Burpin’ on the Terrace

    Pre Thang:  YHC was pleasantly surprised to see my eh at the previous nights parade worked AND Chaka Kahn made a rare carnival season appearance after I put the heat on him at Henry’s bar, post parade… Bad Moon and Hawg showed up to total a Big 5 on the Friday before Mardi Gras.

    The Thang:  Mosey to Tulane U front lawn for warm up.  SSH x 30, LBC x 25, Plank Jacks x 30 all in cadence.

    Mosey to LU Mass Comm Bldg Terraced Hillside for 11’s.  Start w/ 1 Burpee at the bottom and run up the hill completing two jumps along the way to get to the next levels. 10 Squats at the top, then back down for 2 Burpees and so on until 1 Squat at the top and 10 Burpees at the bottom.

    Mosey to Wolfpack Mountain.  Indian run to the top for a Push o Rama w/ Merkins x12, Diamond Merkins x 8, Larry Craigs x 10, Chuck Norris x 10(bad idea on that pavement, modify to regular Merkin.) All in cadence.

    Mosey down to DC Quad for a few minutes of Mary.  Russian Twist x 15, LBC 15, Flutter Kick x 15, Real Freddie Mercury x 15 all in cadence.

    Mosey to shovel flag area for a quick plank o rama.

    COT w/ shout out by YHC.

    TClaps to Little Caesar for pushing the pace at his first post.

    Details of the above workout are a bit hazy.  Cobains. Sorry for the delay.

    Good Times!

    Roots

  • First Annual Rock City Lundi Gras

    Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
    • Mosey to the bathrooms
    • People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
    • Mosey to the hill
    • Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
    • Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
    • Step ups con roca – Right leg x 10, Left leg x 10.
    • Mosey to the main field
    • 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
    • Mosey to VSF and do two fence chuckers
    • Continue Mosey back to the Rock Pile.
    • Horse to stables back to the VSF.

    Moleskin

    T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

     

    • Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Tulane NROTC fallen 5K @ The Birdcage

    -Hawg

  • “oo! this looks fun” – a Q on the wing

    Pre-Thang

    Seven men put down the beads, brassieres, booze and painted shoes for a Fat Saturday beatdown at City Park. The weather was particularly amenable.

    the Thang

    mosey to the backside of the Great Lawn

    #tclaps to the Pax: no one was late

    Warmup COP in cadence

    20x SSH
    20x Imperial Walkers
    10x LSS
    10x Beyoncees (thanks BlueDog)
    10x ‘mericans

    Short Mosey to some nice concrete benches – grab some stone (in cadence)

    12x stepups
    12x dips
    8x decline ‘mericans
    8x incline, wide grip, ‘mericans
    12x stepups

    Mosey around back of NOMA and stumble upon two little hills about 20 yards apart

    OYO – start with 1 cross-fit ‘merican, sprint to the other hill, 9 burpees
    sprint back, 2 cf’mericans, sprint again for 8 burpees and so on til 9 cfms and 1 burpee

    #tclaps to Roots for leading the PAX

    Mosey around the pond toward the baseball field

    COP – 5minutes of Mary in cadence

    20x LBCs
    12x Hello Dollys (no rest)
    12x Rosalitas
    20x Freddy Mercurys
    12x back scratchers
    12x high leg crunches

    Mosey to the outdoor gym

    Circuit #1 (20sec/exercise): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, pullups, balance beam
    Circuit #2 (10sec/ex): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, balance beam, balance beam

    Mosey to NOMA and find some nice stairs on the side

    OYO – up the stairs, 10 jumping lunges, up the stairs 8 jumping lunges, 6, 4, 2
    #tclaps to Tundra leading the PAX
    Sprint the NOMA circle

    Mosey back to the Peristyle

    line up on the ~24+in ledge and look at the pond
    dips in cadence x20
    20 boxjumps or stepups OYO

    Mosey to the flag for 2 min of plank-o-rama

    COT

    Announcements:

    Feb 21 is the Fallen 5k Register Here. (no City Park workout)
    Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie
    Wednesday – Birdcage, Magazine entrance of Audubon @ 5:30 – in search of Q
    Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots