F3 New Orleans

Category: Backblasts

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    Yes, Mardi Gras time is upon us.  After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice.  Hmmmm…let’s see.  Welcome and Disclaimer let’s mosey to in front of bandstand for:

    Warm Up

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    Mosey to lagoon side of bandstand for:

    Cooper!  A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round.  For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc.    As an added bonus YHC has brought some music for your listening pleasure!  Sorry for “You’re the Best” Angie’s List, you Karate Kid hater.  I think I made up for it with a little Tenacious D.

    Time is up.  Mosey to Flag for Mission Impossible to Close Out

    Nice job PAX!  Especially those PAX who ran over 4 miles.  Looking at you Mariah and Bieber, who may have run a half-marathon. 

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Round RRR Robin-ing ‘Round the Marsh

    And so it came to be that 50% of today’s PAX found themselves running to the Marsh in the gloom. After all, it’s February. And, while most anywhere else that statement may require a bit more explanation to cover the nuance, round these parts…’nuff said.

    THANG

    So after gathering at center court, the Warm-O-rama became the Thang and the Thang became the Warm-O-rama, as the collective PAX returned to the street to tour Old Mandeville a la Wednesday night’s F2 beatdown. Moseying here and there, each man took a turn, at Q’s random call, to lead a round of an exercise of his choosing. With the 1st round being reserved for those exercises belonging to the warm up class, it was an easy going first mile or so filled with revolving mumble chatter of the most casual nature. And when the leash was removed, and Shooter commenced in dishing out a round of OYO Burpees, the continuously elevated heart rates climbed ever higher.

    MARY

    After the whip that cracked thunder upon our collective heads was passed all the way around, center court was reestablished as our base where we gained our 6 and blasted our common core with what was left in the chamber.

    COT

    count/name/Q prayed us out

    Thanks gents for roamin’, ramblin’ and rangerin’ with this simple man in the gloom of the place we all call home.

  • Smile for the Camera

    YHC decided that today would be the perfect opportunity to try out his new action camera. Perhaps this could be a new feature for the F3 website. Perhaps with Steve’s editing prowess the PAX of the Northshore could be a You Tube sensation! Perhaps YHC should have made sure the battery was fully charged.

    PRE THANG

    A solid crew ran the out-n-back 2 mile route to get the morning started with good rhythm.

    WARMORAMA

    A brief, but full-body-appropriate warm up consisting of:

    Goofballs

    Cherry Pickers

    Torso Twists

    High Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    Starting at the south end of Marigny, the PAX did x10 Burpees OYO then ran north to the next corner, planking to wait for the 6. Then x10 Burpees and x20 Squats – run north again. x10 Burpees, x20 Squats, x30 Putins. And so you see the pattern forming: x10 chest , x20 legs, x30 core north to the trace, over to Lamarque, and again southbound. Merkins/Lunges/Crunchy Frogs, T Merkins/Apollo OHnos/Flutter Kicks, Diamond Merkins/Copper Head Squats/100s, Partner Clap Merkins/Step Ups/Extended Plank

    Back at the flag, Q more broadly introduced the Motivator – a single count, decreasing, arm-level descending exercise that is sure to take you on a ride on the “pain train” (a la Akbar). Starting at 10 for each arm level, counting down to 1 with no rest. I can’t wait to hear about the cornucopia of calf soreness plaguing the PAX over the next day or 2.

    MARY

    LMCs (lil MANNY crunches)

    Freddy Mercurys

    E2K

    Banana/Superman

    To include Cowbell the 10mile man , who wandered up like a glowing beacon in the gloom, we wrapped up with a Circle Burp with SSH

    COT

    Count/Name

    Grundy’s Nightmare AFTER Christmas tomorrow at 1pm?

    Mick prayed us out.

    Thanks for coming out to join the communal casualties of the Saturday morning Lakefront beatdown, and for pushing yourselves under my humble leadership. Until next time…

    SYITG

    Author’s note: I apologize if I missed anyone. YHC is used to weekday PAX;)

  • Chatter in the rain…

    Brief warmup 10IC Windmills, Toe Touches, Good mornings OYO 10 squats.. Time to start running with hopes of missing the rain.. Well we were good till about 20 mins in before our first monsoon of sorts. We turned up a side street to get some cover, however once we made it to Florida that’s when the buckets of water from above and below hit us.. Finished at the AO with 4.22 miles logged as Waterpik took us out with COT…

    Thanks for posting and staying the course through the tough weather this morning PAX..

    Till the next Gloom 👍🏻👊🏻✌🏻!!!

  • Me and Jim

    Conditions

    Heavy Rain, 58 F, Feels like 58 F, Humidity 96%, Wind 15 mph from NW

    The Thang

    0515

    Me:  Good morning Jim.

    Cantore:  What are those? I thought we were running.

    Me:  Kuch calls them my Mandals.  They are a pair of overpriced flip flops with a fatal design flaw.  I duct taped them, so we should be good this morning.  What is that you are wearing?

    Cantore: Gortex…HERE WE ARE ON THE FRONT PORCH OF CRAIG PARTEN, KNOWN TO HIS F3 BROTHERS AS HAWGCYCLE.

    Me:  Why are you yelling?  You’re going to wake my kid.

    Cantore: CAN’T HELP IT.  I’M EXCITED.  EVERY THURSDAY THE HEARTIEST SOULS IN THE NEW ORLEANS REGION MEET AT PONTIFF PARK, RAIN OR SHINE, FOR WHAT THEY CALL THE WALLY RUN.  IT’S A 4+ MILE JOG THROUGH THE AFFLUENT SUBURBAN STREETS OF THE OM.

    Me: Let’s go before you wake the neighborhood.

    0525

    Cantore:  THE RAIN IS REALLY COMING DOWN.  THIS IS CERTAINLY A MULTI CELL CLUSTER AND WE ARE BEING POUNDED BY ONE OF THE STRONGER CELLS AT THE MOMENT. 

    Me:  We are a little early and I’d rather not stand around by ourselves in the rain.  Let’s jog round the parking lot then run by the pumps to see if they are on.

    Cantore:  THE PUMPS WILL PROVIDE AN AMAZING CAMERA SHOT.

    Me:  …

    0530

    Cantore:  ARE YOU SURE THIS IS WHERE EVERYONE MEETS?

    Me:  This is it.  I expected to see everyone running out of their cars to meet us, but I don’t see any cars. 

    Cantore:  ARE THEY SKIPPING THE RUN BECAUSE OF THIS MODERATE MULTI CELL CLUSTER THAT IS MOVING THROUGH THE AREA?

    Me:  No.  No way.  Not these guys.  These guys can handle a little rain.  It’s got to be something else.  Boo Boo has to go in early to work sometimes.  Hobbs has a trial going on, so he probably had to head to work early.  It’s possible the rapture happened, that would explain Rev Sox and War Eagle not being here.  Pai Gow obviously has an addiction to Asian games of chance, so he might be at the Treasure Chest. Last time I saw Triple Shift he was Tuesday at City Park. He was talking to SFx about home schooling, vaccinations, and proper squat form…there is a chance he still there.  Tua’s wife just had twins, so I he’ll be out for the next 18 years. Fracsac randomly moves to the Westbank every now and then.  I fully expect Jingle Vader is sporting a tank top at Okwata as we speak. Two Yutes has some issues when it comes to dirt, so I’m guessing the debris in the rainwater might keep him away.

    Flashback to Monday at work.

    Me:  What’s up Jeff?  Why are you throwing your shoelace in the trash?

    Two Yutes:  It came untied and part of it touched the bathroom floor.  Can’t have that.

    Me: Where’s your belt?

    Two Yutes:  It touched the outside of the urinal. 

    Me: …

    Back to Pontiff

    Me:  There’s Mahatma, but he told me to my face that he hates running with me.  I respect his honesty.  Rudy….hmmmm…I don’t even know where to start.

    Cantore:  SO IT’S JUST US?

    Me:  Yeah, sorry.  We should have gone to Okwata.  They usually have 20-30 guys post there.  I’m sure this morning will be epic.  Do you want to go home?

    Cantore:  ARE YOU KIDDING ME?  I LIVE FOR THIS.  LET’S GO.

    0537

    Cantore: WHAT’S THAT HOOLIGAN DOING?        

    Me:  I think he is just a teacher at Country Day going to work.

    Cantore:  GET BEHIND ME.  IF HE TRIES ANY FUNNY BUSINESS I’LL NINJA KICK HIM.

    Me:  I think we’re fine.

    Cantore:  EXCUSE ME SIR.  WHAT ARE YOU DOING IN THIS TORRENTIAL DOWNPOUR?

    Country Day Teacher:  I’m heading into work early.  I have to prepare my Chemistry Lab.

    Cantore:  WILL THE SCHOOLS NOT BE CANCELLED TODAY.  THERE IS A MODERATE MULTI CELL CLUSTER THUNDERSTORM IN THE AREA.

    Country Day Teacher:  I certainly hope not.  Today my students are scheduled to turn in their group project.  They will be using tribal African Dance to explain the exothermic reaction produced by mixing Sodium Hydroxide and Sulfuric Acid.

    (Cantore knees him in the groin and we continue on our way.)

    0545

    Cantore:  LOOK AT THE PLYWOOD ON THAT COFFEE SHOP.  EXCELLENT PREPARATION.  YOU NEVER KNOW WHEN ONE OF THESE SLIGHTLY LESS THAN MODERATE CELLS FROM THE CLUSTER MIGHT MOVE THROUGH. 

    Me:  A car ran into it.  It’s been like that for weeks.

    CANTORE:  THAT’S NOT PREPARATION FOR THIS STORM?

    Me:  Sorry to disappoint.

    0555

    Cantore:  THESE HOUSES ARE HUGE.  WHAT DO ALL OF THESE PEOPLE DO FOR A LIVING?

    Me:  Amass debt, I assume.

    0600

    Cantore:  WHERE ARE WE GOING? THIS IS NOT ON THE MAP YOU GAVE ME.

    Me:  Some extra distance.  I’m calling it the Lagniappe Loop.

    Cantore:  WHAT’S LAGNIAPPE?

    Me:  I don’t know.  I hear people say it a lot.  I like alliteration.

    0610

    Cantore:  ARE YOUR NIPPLES ON FIRE?!?

    Me:  Yes.

    0620

    Cantore:  I THOUGHT THIS ENDED AT 6:15.

    Me:  Normally, but this is Run Ranger Run and some kid on the Northshore has been running continuously for the last 5 days.  We have to catch him. 

    0630

    Cantore:  IT WAS A PLEASURE RUNNING WITH THE MEN….ER, ONE MAN OF F3 NEW ORLEANS THIS MORNING.  REPORTING FROM GROUND ZERO OF THE MODERATE MULTI CELL CLUSTER STORM WE HAVE UNECCESARILY NAMED WALLY, THIS IS JIM CANTORE SIGNING OFF.

    Me:  Bye Jim.

  • Beautiful morning at the Knoll

    February 1, 2020,

    Starts with a cool clear morning about 47F.

    7:00am.  Gave the Disclaimer amidst all the jovial banter this morning. Everyone enjoying seeing each other again and enjoying the day.

    Warm up exercises where the flag is supposed to be. Had no flag today. Neither of our usual flag keepers were there today.

    12- arm circles.

    mosey around the track to the first big round intersection circle

     toe touch stretches, feet together, touch ground in center

    Al Gore squats while holding your coupon

     high knees while holding your coupon.

    Love your coupon

     Side Straddle Hops while rotating clockwise at the same time.

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers while walking in a circle while carrying our coupon.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Run to the opposite side of circle and there do 5 burpees.  When finished run back to original location and do 5 more burpees.  Did this 4 times.

    Rotating Peter Parkers.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward) .  Instead of the usual Peter Parker we all walked on hands and feet in a clockwise circle. Then reversed and went in a counterclockwise circle

    Moseyed with our coupons to the sundial.

    Forwards stretch walk

    Backwards stretch walk

    Did several variations of Merkins.

    First Sirkins.  Using the 2 ft. wall around the sundial.  Put right hand on the wall. Chest facing to the left, not face down.  Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet.  Did about 5 and then did left arm.  Tougher than a Merkin.

    Did Irkins on the wall. Did about 12

    Did Dirkins on the wall. Did about 12

    Got down on our six.  Did about 10 LBCs

    Then did about 15 Jane Fonda side leg lifts left side and right side. Not near so many as Nature Boy had us do a couple of weeks ago!

    Then we did about 15 bicycles in  the air

    Yoga Bear led us all in a new exercise called the Yoga Mary. It was beautiful

    Walk moseyed to the flag location for

    Circle up for Count-O-Rama –  7 Pax

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!

    Dang. Forgot to take a group photo.  Not on my game when I’m tired. It was a difficult for some this morning and easier for others.

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time. 

  • The Morning After

    15 pax showed up in the gloom, possibly still a bit hung over from a few too many brewskies watching the SB or maybe from the ongoing boycott party with the Who Dat’s one call away from making a run into the big game, again!  Regardless with the disclaimer made it’s time to work….

     We headed out the gate for a quick mosey around the track switching to a Bernie Sanders trot midway around with a bit of bewilderment until it was understood all were supposed to participate.  Then out the gate to the field circling up for a warm up.

    All in cadence x 12 or 20 or 10:

    Squats

    SS Hops  x 10 then after seeing the pax was a bit lethargic, QIC decided to entice focus with a Fracsac special, finish as a group on a silent count or punish work to follow – thanks in part to a “silent whisper of Marlin” the pax got into cadence focus and all stopped on 17

    Grass grabbers

    Peter Parker ( Hokie reminded QIC and FNG was in our midst and Rudy let everyone know he likes to pretend he really is climbing a wall)

    Scorpion kicks

    Arm Circles

    Grab a rock!

    After moseying over to the tree line instructions were given for our 1st task at hand:

    The 7

    Start with 1 front raise (mid waist raise your rock over your head) Then lower rock holding out front run to the center of the field.

    Each time PAX gets to this center point perform 5 squat presses

    Now run with Rock over head to the other side – complete 6 man makers – run back to the center with rock overhead at the center 5 squat presses then run back to the beginning side with rock out front.

    Continue this back and forth effort with numbers flip flopping  exercises and 5 squat presses in the middle until 1 becomes 6 and 6 becomes 1. 

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Grab your rock and mosey to the parking lot – get a partner.

    Line up for some chess press to tricep over head press – 200 to 200

    PAX does chess press while PAX 2 walks post to post performs over head tricep presses – upon return flip flop until 200 of each are completed.

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Return to you rock – for some Mary

    American Hammer x 12

    Gas Pumps with Rock in an upward press position x 12

    Bus Drivers x 12

    Front rock lifts x 10

    Time to return our rocks

    Mosey back to the flag – Rudy reminded me he want his full 45 minutes so with 2 minutes left we completed a ring of fire with a 10 merkin count off.

    Count off and COT

    Our FNG was welcomed and given is F3 name – Vagabond.

    Let us all aspire to inspire before we expire…..  We are all accountable; It’s an honor to lead

  • Running With Squeal

    Squeal and I were the only PAX today. Met at the usual spot and set out for a 45 minute run.

    Ran a full loop of the park and then ran through campus to Claiborne. Ran back down Audobon and back through Campus to the start. We made just about 5 miles.

  • RRRUNDAY

    It was the second day of Run Ranger Run and the PAX were motivated. 6 of us showed for an hour long run on this beautiful day.

    We started with a run through the park to the fly and then looped back around to the front of the park. Then we ran through Tulane campus to Claiborne and then over to Audobon. Ran back through the campus one more time and made our way to the WPM garage. One lap up and down the garage and then back to the start.

    My watch thought I went to TJ Quill’s for some reason… so the distance was off on my app. The general consensus is we did about 7 miles.

    Angie, Flaming Lips and I ran to PJs on the Tulane after the workout for a small, freezing coffeeteria.

    All-in-all a great run and a great kick-off to RRR.