F3 New Orleans

Category: Northshore

  • Fury at the Marsh – from Akbar

    YHC got excited when passing a Blue Toyota Tundra this morning, thinking it was JV. The glimmer of hope for his return was squashed, but happy to see the familiar running team of Hammer and Pik chatting it up.

    Warm up – SSH, Self-Love, grass Grabbers, Cherry Pickers
    10 Pull ups, 10 Superman’s at the playground

    Mosey to the Lakefront stopping at intersections for Hand Release Merkins, Dips, Squats with rep counts of 21-15-9-15-21

    Rips – 50 calf raises, 50 Rocky Balboas

    Mosey back to the Marsh the long way, stopping at each light pole for 2 reps, adding 2 at each light pole. Hand Release Merkins and jump squats

    Switcheroo over to Superman’s and Flutter Kicks, 2 at each light pole, adding 2 each time.
    Maxed out around 20 light poles and head for Mary

    Playground – 10 Superman’s, 10 Pull ups, 30 second dead hang

    Mary – Rosalita’s, LBC’s, x 20IC, 1 Big Boy Situp

    Count, name, and Hammer prayed us out.

    Announcements – 2 days left for Run Cajun Run, Endurathon in 3 weeks. Jose, Tank, Speedy, and Hammer have a team – sign up to support and run with them.

    Always look forward to seeing ya’ll on Mondays, a great way to start out the week.

    SYITG – Akbar

  • Return of the Deck – from Russo

    Mid 90s Mark Morrison said it best:

    So I’m back up in the game
    Running things to keep my swing
    Letting all the people know
    That I’m back to run the show

    But instead of a Return of the Mack, it was Return of the Deck at the Splashpad, where for the first time in 2023, the Pad earned its name, as a 70 degree temp and humid and foggy conditions meant sweating it out early.

    Pax of 3 this morning for the old standby: the deck of death, where the mumble revolved around Mardi Gras (I for one am not ready for the season to end).

    Warmup (all IC, 10x – 15x)

    -Seal jacks
    -Cherry pickers
    -Arm circles
    -Imperial walkers
    -Grass grabbers

    Thang
    After a block mosey, Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1
    Hearts – Freak Nastys
    Diamonds – Durkins
    Clubs – Box Jumps
    Spades – Leg Raises

    Round 2
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – monkey humpers
    Spades – big boy sit-ups

    Mary
    90 second plank

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Thank you for joining. As always, really enjoyed the mumblechatter.

    SYITG

  • Who wants the Q? – from The Hammer

    3 arrived at the A1C to a misty, gloomy morning. No one had picked up the Q, so Jose10k lead us in the warmups. Different ideas were being thrown around until Hammer was inspired to do a non leg workout. Thank God Moby showed up when he did because the first thing we heard out of Hammers mouth was 100 burpee’s. So now with 2 teams of two, a workout was formed. One partner ran a loop, while the other partner performed the exercises. 50 burpee’s, 100 American Hammers (2 is 1), 150 hand release merkins, 200 Freddy mercury’s (2 is 1), 250 merkins, and 300 lbc. Finished off with 3 minutes of Mary. Cot, hammer prayed us out.

  • What the Ruck? – from Jose10k

    Simple plan: Go Ruck yourself. Great conversations to be had this morning. Too many parade stories to write about: wild parade riders and best parade were hot topics!

  • Sweating out the King Cake at the Gipper – from Einstein

    A humid 67 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Neck Rolls, Seal Jacks, Parker Peters, Smurf Jacks, Shoulder Taps
    Hi Jack Hi Jills, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks

    mosey over to the front of the Justice Center

    Event 1: partner up
    First set of Two:partner one starts on bench step-ups, partner two runs up the promenade then around the half block – flipflop x2
    Second set of Two:partner one starts on box jump and/or bench hop-overs, partner two runs up the promenade then around the half block – flipflop x2

    mosey over to the parking garage upper deck

    Event 2: using the parking lot stripping; bear crawl half the parking lot distance with a merkin at every other stripe, lunge walk remainder of deck, back peddle to starting point. Core at the four corners including: left elbow to right knee – right elboew to left knee, flutter kicks, plank kick-outs, rosalitas

    mosey back to The Gipper Trailhead

    Count-o-rama, Shooter leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Krewe of F3BacchThothMion – from Russo

    Mid 60s and mild this morning after just picture perfect weather over the weekend for revelry in all forms.

    School’s out, which means a Jose sighting, and he didn’t disappoint: ready to go with beads (that were conspicuously absent after a while) and light up rings. PI joined us from the ‘Dell to represent the “out of town tourist”, and Bird pulled up a minute or so late, representing the reveler that sneaks his way to the front after the crowds have been gathered for hours. YHC took the position of Q / float captain, and away we went with the Krewe of F3 F3BacchThothMion (mythical god of fellowship, burpees, and mumblechatter).

    WARMUP (all IC, 10x – 20x) –
    – SSHs (Hey over here throw me something)
    – Toe touches (Bend down to pick up the light up beads)
    – Arm circles (Wind up the pitching arm to perfectly throw to the babies in the ladders)
    – High knees (practicing our St. Paul’s band high steps to impress the judges)
    – Torso twists (to clear out the space around you when the late arriving parade crowd infringes on your carefully planned out “perfect spot”)
    – Goofballs (climbing the ladder to stand behind the kids in the ladder)

    THANG
    (1) Trivia, then corresponding exercise (with moseys and column slaloms intermittently disbursed between questions)

    How many official colors of Mardi Gras? 3
    – Suicide – 3 merkins at each column

    What year was the first known Mardi Gras parade? 1837
    – 18 Peter Parker’s, 37 lunges

    What year were floats introduced? 1857
    – 18 merkins, 57 squats

    When does Mardi Gras season start? King’s day, January 6, or 1-6 (correct answer from Fletch!)
    – 16 SMCs

    How many floats were in this years Thoth parade? 39 – 15 tandems
    – 24 plankjacks, plus 15 shoulder tap plankjacks

    What float number was I on? 18
    – 18 donkey kicks

    What float number was JV on in Endymion 28
    – 28 monkey humpers

    What float number was Cowbell on in Bacchus? 4
    4 crunchy frogs, 4 times

    How many scheduled parades (riding, walking, lawnmower, dog) were in and around the New Orleans area this year? 77
    – 77 high knees (2 is 1) – up from 71 in 2022

    How many all-female Krewes are there? 8 (Nefertiti, Cleopatra, Eve, Femme Fatale, Nyx, Muses, Selene, Iris)
    – 8 8 count body builders

    (2) “What side you on???”
    Pax picks a side, doing the corresponding exercise for that side

    Round 1:
    Neutral ground: 10 step ups (2 is 1)
    Sidewalk: 10 freak nastys

    Round 2:
    Neutral ground: 10 BSSs
    Sidewalk: 10 box jumps

    Round 3:
    Neutral ground: 15 Durkins
    Sidewalk: 15 Urkins

    Round 4:
    Neutral ground: 15 leg raises
    Sidewalk: 15 Gas pumps

    Round 5:
    Neutral ground: 15 crab cakes
    sidewalk: 15 crab cakes

    (3) “Throw me something mister!!!”
    One man climbs the pilot house to the “balcony”, while another tosses him a foam Endymion football that are now pervasive in YHC’s house. The other men held plank position until their turn.

    There may or may not have been flashing to entice a throw.

    COT, Name-o-Rama, announcements (Nehemiah project’s Endurathon this weekend, see/contact Hammer for more info) and prayer closed us out.

    Thanks for joining/reading. You guys make it easier to get up before 5 on a day off from work and push myself to get better.

    SYITG

  • The Lions Share – from Akbar

    14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.

    Conditions: 30 degrees and breezy

    Warm Up
    50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees

    Thang – Ladder from 100-10 with some runs in between

    100 Squats
    90 Crunchy Frogs

    Mosey to Rips

    80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
    70 Wall Plank Jacks – Feet up on wall

    Mosey up Noah’s Ark to Claiborne
    60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10

    Mosey down Claiborne to the old Varsity Sports
    50 Bird Dog Crunches 25 each side

    Mosey back to the Flag
    40 Merkins
    30 Supermans

    Mosey to Noah’s Ark
    20 frog leaps – Hands behind head

    Mosey back to the Flags
    10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1

    Wall Freak Nasty IC x 10

    Mary IC x 10

    LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)

    Count-o-rama, Name-o-rama
    Welcome FNG’s Parcheezi, Mahoney, and Baggins

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    Circle up, Paw Paw prayed us out

  • Workin’ Our Legs, Workin’ Our Core, and Workin’ Our jaws – from Bushwacker

    Heading to bed, YHC noticed no Q for the Splash Pad. Sure that at least Russo, the Guardian of the Mandeville Trail Head would be there (plus a bonus in Pelican), Bushwacker was on the Q sheet. Around 40 degrees after what ( in February?!) may well be our last significant cold front, it was a brisk morning calling for some immediate thermogenesis.

    WARMORAMA

    QIC recalls starting with 10 IC High Knees and 10 Butt Kicks, but after that it’s all a bit fuzzy.

    THANG

    The PAX mosied down Girod towards the lake, stopping at the Rusty Pelican’s “waiting shelter” for some step ups, and probably 1 or 2 other exercises. What was really focused on during the mosey, as well as for a few minutes every time we stopped, was high level mumblechatter!

    Next was the book and the bean for some quick yoga with our coffee in the form of bungled, but effective Lizard’s Poses. The sea wall was the next stop, and honestly I don’t remember what we did other than more yapping.

    Returning up Lafitte, we paid homage to the out of town (though not out of work) hairdresser, and his lovely family with some Toure de Humpers!

    MARY

    Back to the trail head with 2 core exercises followed by an ever extended jog up the stairs and around ALL the columns,l etc, etc.

    COT

    Count and Name and Pelican prayed us out, and he and myself rounded out the miles for RCR

    Adieu Adieu to you and you and you…and merci beaucoup!

  • You say Tabata. i say Tabata – from Mobydick

    YHC arrived earlier than usual and checked the calendar and saw no one had claimed the Q. I signed up just as the rest if the PAX arrived. After a a stretchy warmup and a bit of techno fumbling to get the phone sound to work we launched into a 2 min on 1 min off tabata of 5 exercises. SSH/Merkins/Crunches/Squats/Burpees. All on your own. After three rounds what happens is one reaches ones own point of exhaustion. The day after was sore in some new places so all went as planned. COT and a prayer of gratitude for our inner strength it was off to meet the world.

  • ALMOST SOLO BECAUSE OF AN EXPRESSO CRISIS – from Jose10k

    Yup, you read correctly. I almost had to ride solo because Moby is such a great man. With an expresso crisis on hand, he couldn’t leave Vicki with the mess that he created. An expresso explosion caused him to be tardy to the party.
    I warmed up with some ssh, torso twists, grass grabbers, warrior pose and arm circles. Since it was just me, I figured it was a great time to add some miles to the Unitards runcajunrun total. A few laps around the top of the parking garage, and then I began my decent when Moby pulled into the garage. Moseyed back up to pick him up and we did a modified run through downtown Covington. We stopped a total of 15 times to do 10 Merkins and 15 squats. A total of 2.1 miles, 150 merkins and 225 squats. I did the math so not to hurt Russo or Franks brain. YHC prayed us out.