F3 New Orleans

Category: Backblasts

  • Oklahoma History Lesson

    YHC has spent a lot of time in OKC since the beginning of the year.  (Side note: if anyone finds themselves in OKC, give Rudy a call – I’ve found some good F3 workout areas around town.)  This week, I ended up spending an extra day in OKC due to plane malfunctions, costing me yet another NOLA F3 workout.  But that extra day provided an inspiration for today’s workout: An Oklahoma History Lesson.

    https://www.youtube.com/watch?v=pYfyutHzJYQ

    (VROOM VROOM….. Looks, its Heisenberg rolling in hot.  Still hasn’t fixed that muffler….)

    COP #1: Mosey to the lawn in front of the museum for the warm up:

    • SSH x25 (was supposed to go to 46 – OK was the 46th state in the Union).  But YHC got bored….
    • IW x21 (there, the total of the two got us to x46)

    Oklahoma was admitted to the Union in 1907.  The 5 points on the star on the Oklahoma State flag represent the 5 Civilized Indian tribes.  Plank up – and hold position for the following exercises, all IC:

    • Chickasaw: Peter Parker x 19, Murican x7
    • Choctaw: Parker Peter x 19, Murican x7
    • Creek: Plank Jack x19, Murican x7
    • Seminole: Floyd Mayweather x19, Murican x7
    • Cherokee: Shoulder Taps x19, Murican x7

    (Thanks JV for reminding me which tribe I forgot….)

    Mosey the 50 feet to the lightpost.

    COP #2: Maverick correctly identified what was queued up next.  Route 66, famed US highway stretching through Oklahoma.  OYO – Route 66 with Burpees.  Go.

    Split into 2 groups to Murican Indian Run to the foundry (stop for round of Muricans IC after each full cycle of PAX)

    COP #3: At the Foundry, split into 7 groups:

    • Ski Jumps
    • Dips
    • Durkins
    • Pull Ups
    • Lunges
    • Hanging Knee Lifts
    • Burpees (Yay!  More Burpees!) – The Timer

    Circuit #1: The most recent OU Heisman Trophy winner: Sam Bradford, 2004.  Wore jersey #14.  So 14 Burpees is the Timer.

    Circuit #2: The Mick.  The Commerce Comet.  Mickey Mantle, wore Jersey #7.  7 Burpees is the timer.

    Mosey to the Tool Wall, with a stop for 11 Muricans (7-11 was founded in Oklahoma)

    COP #4: Oil!  YHC looked for an exercise to celebrate Oklahoma’s long history of Oil and Gas production.  The best he could do: the up-and-down motion of the Monkey Humper, representing the up-and-down motion of the ever-present pump jacks on the OK landscape.

    • Monkey Humper x31, then up on the wall for Calf Raises x26
    • MH x25, CR x21
    • MH x20, CR x20

    (YHC likes to pick unexpected rep counts to keep PAX guessing as to when the exercise would end.)

    Pondered an audible into the unprotected Tad Gormley steps, but decided not to in favor of the last planned Oklahoma workout.  Instead, stick with the plan and mosey back to Great Lawn.

    COP #5: The Farmer and The Cowman.  From Oklahoma!, the musical.  Partner Up (and avoid the lawn mower)

    • The Farmer: Wheelbarrow!  PAX 1 hold PAX 2 legs, Wheelbarrow across the lawn.  Flapjack and return.
    • The Cowman: Cow Walk (ok, its a bear crawl.  But go with it…) to the center to circle up
    • LBC x46

    Mosey back to the flag to wrap up.

    Count-off (21 – at least the 4th week in a row we’ve been over 20) and Name-o-rama.  Wrap up with a prayer.  I ask for blessing and grace to use the God’s gift of today to serve Him.  Help me to be a better person – father, friend, husband; and find a way to inspire and serve others.  Finish with The Lords Prayer.

    [divider] [/divider]

    Thanks for letting me lead, and humoring me as I fake a history lesson.  Much mumble chatter from the usual suspects (KimChi, FracSac, Bogey), and some from unexpected sources (I’m pretty sure I heard Savory and Crab Legs taunting me!).  Trivia tossed around from the font-of-all-knowledge (JV): he claims that Oklahoma! has 17 musical numbers; I have no interest in validating this.  Great showing again from the uptowner group (Douille, 86, Roots, Revit, Mulligan, Bartman) – I’ve enjoyed seeing you guys at City Park over last several weeks!   I owe you guys a return trip to see you in your native habitat.

  • Bear-pees on the Mountain

    Pre- Thang: The breezy 50 degree gloom brought out 16 pax ready for a post Mardi Gras beatdown at WPM. At 05:30 after the disclaimer we went to work.

    Mosey out and around to TU front lawn for warm up COP: Forward Arm Circles Standing on Left Foot and Forward Arm Circles Standing on Right Foot x 20, Hillbillies, Peter Parkers, and Mtn. Climbers x 25. All IC

    Mosey to the base of WPM and split into two groups for an Indian Run to the sixth level. Plank for the six. After an introduction by Tool last Saturday, YHC decided to bring Bear-pees to the mountain. We made our way up the last incline and onto the flat w/ a 4 count Bear Crawl followed by a Burpee. Each rep we increased the Bear Crawl by 4 and the Burpee by 1 up to a 40 count Bear Crawl and 10 Burpees. No mumblechatter at all. I’m sure it was a real crowd pleaser… Thanks Tool! There’s already been a hint we might see it again next week.

    At the top we Paused for Six Minutes of Mary: Russian Twist, Dolly, LBC, Flutter Kick, Real Freddie x 25 IC. Mosey down the ramps and plank up at bike rack, then over to DC Quad benches for a quick dip stop x 25. Back to the flag where we sealed the deal (a la Tool) w/ 10 final Burpees.

    COT w/ Shout out by YHC.

    T-Claps to Jadeveon for bringing 2 FNG’s
    T-Claps to the pax for a solid work out.
    Come run the St. Patrick’s Classic 2 Miler next Sunday http://www.ccc10k.com/st-patricks-day-classic

    Good Times!
    Roots

  • Lafitte’s Plunge (Water World #6)

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! Accept the challenge and work for it.

  • Three Real Men Post

    YHC let someone else take the flag at Okwata, so we were stuck with a VSF at the Uptowner. However, that Pax posted elsewhere, so no harm done.  WPM must have been Shovel Flag aplenty on this day!

    Upon arrival at the OA, YHC came across Kim Chi, and was notified that HVAC was in the vicinity as well.  In recognition of Kim Chi’s 53rd straight post in 2017, HVAC and YHC opted to train Kim Chi to prepare for the rest of the year. Take a gander at the video to see our work in action. I think we made some real progress.  We found a lady, perhaps from FIA, that gave us some ideas on how to get him ready.  She has a potty mouth…..

    After a brief disclaimer…….

    The Thang
    SSH x 31 IC
    IW x 30 IC
    Low Slow Squats x 15 IC
    Now that we’re warmed up, time to revisit the Burpee clock introduced by Tool at Okwata. But this was a Burpee clock with a high knee metronome.
    Pax performs high knee run in place while one Pax does a Burpee and we go clockwise until we reach 45. Those Burpees sure do come around fast with only three Pax! That was 15 burpees each!

    COP 1 

    Mosey to the fence for some bear crawls and Burpee Broad Jumps.
    Starting at the fence, bear crawl out to the designated tree, and burpee broad jump back. Repeato.
    Upon completing two rounds, YHC was pretty sure it was illegal in some state to stop at two rounds. At this point, Kim Chi shared with the Pax that it was illegal to hunt whales in Oklahoma, or maybe it was Arkansas…..one of those land lubber states! That man is a wealth of information! Our training has really paid off!  As YHC returned to the fact that stopping at two rounds was illegal, probably in ND, the Pax completed the third round of bear crawls and burpee broad jumps.

    COP 2

    Off to the Pontiff Foundry.
    Stations 1 – Dips
    Station 2 – Burpees (10 count timer)
    Station 3 – Pull ups (in honor of the ongoing challenge)

    After two rounds, YHC called an audible. New stations:
    Station 1 – Pull ups (10 count timer)
    Station 2 – Pull up assist – thanks Amnesty, your method works well
    Station 3 – Dips
    After 3 rounds, Kim Chi reminded YHC that we had only completed two rounds earlier, and that was just unlawful. So we completed round three with the 10 Burpee count timer.

    COP 3

    Mosey to the rock pile and grab a friend, one that will be good for curls, there would be no lifting over the head on this day.
    Round 1 – Curls x 10 IC
    Set rock on the ground and move to rock to your left. Making the Pax use each others rocks keeps the pain coming as sometimes some Pax choose smaller rocks.
    Curls x 10 IC
    Set rock on the ground and move to rock to your left.
    Curls x 10 IC

    Round 2 – Rows x 10 IC
    Set rock on the ground and move to rock to your left.
    Rows x 10 IC
    Set rock on the ground and move to rock to your left.
    Rows x 10 IC

    Mary

    While holding the rock at your chest, flutter kicks x 15 IC
    Big Boy situps with the rock IC x 10 (20 total) – that hurt
    Let the rocks go
    Continue with Mary, all IC
    LBC’s x 30
    Hello Dolly x 15
    Tin Snips x 15
    Box Cutters x 15
    Freddie Mercury x 15

    COT
    Count off, namorama, announcements, and end with a prayer

    Moleskin
    Not counting the broad jump burpees, each Pax did 45 Burpees and at least 30 pullups. Way to go!
    T-Claps to Kim Chi for keeping the streak going – 53 posts and counting!
    Just a side note, YHC has made considerable progress in the bear crawl and burpee departments since joining F3, so the new challenge is to conquer the pullups! Thanks to the men of F3 for pushing me to become better!

    WPM is real, but there were 3 real men that posted at the Uptowner!

     

  • Hey DJ, drop that Beat!

    “It’s not in numbers, but in unity, that our great strength lies.” – Thomas Paine

    Windy gloom today, but that wasn’t even an issue… well it could have been if Cowbell posted:

    windy

    The real problem was no Q showed this morning.  After checking the records courtesy of Rudy’s spreadsheet, it looks like JV “shortied”! #karma

    But our Pax of six shrugged it off, and we did something similar to the picture below:

    Image result for strength in numbers quote

    And organize we did!  DJ-Style Q!…but first… DISCLAIMER

    The Thang

    Mosey over the levee to avoid the wind, and circle up.

    COP #1: Warmup

    10x Low Slow Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    15x Low Slow Squats IC
    15x Low Squat Pulses IC
    15x Squats IC

    Nice and toasty! Mosey over to Canal Blvd and group up around the sidewalk.

    OYO: Animal Parade

    Run up the sidewalk, perform the “Animal Walk” across the crest of the levee, run down the other sidewalk, and back over to the start.

    Animals include:

    Lap 1: Bear Crawl
    Lap 2: Jameis Winstons
    Lap 3: Duck Walk
    Lap 4: Frog Hops

    Turn over the reigns to Surge, and mosey over to the pull-up bars.

    OYO: House of Pain – 6 Pax; 6 stations; 6 midwife noises

    Pax 1: Run over the levee and back (timer)
    Pax 2: Pull ups
    Pax 3: Burpees
    Pax 4: Dips
    Pax 5: Stepups
    Pax 6: Merkins

    We did two rounds of this.  Turn the Q over to Kim Chi, and mosey over to a grassy area by the flag.

    COP #2: 6MOM

    20x LBCs IC
    20x Leg Raises IC (Thanks, Tony!)
    10x Nolan Ryans IC (R)
    10x Nolan Ryans IC (L)
    25x Dying Cockroaches IC

    Turn it over to Tool, and recovered to our feet.

    COP #3: Burpee Clock w/ Squat Metronome

    Pax performs Squats together while one Pax does a Burpee and increases the count by one. Went counter clockwise for each Burpee until we hit 60.  10 Burpees per Pax!

    YHC took over for the remain 3 minutes, and we moseyed to the other side of the flag.

    COP #4: Finding your Chi

    Did two rounds of a Vinyasa (Thanks again, Tony!)

    Back to the flag, where we held the COT: countoff, nameorama, and prayer.  Great DJ-style Q by all! Pax got better today!

    Moleskin

    Great to see and experience our leadership gained through F3 in a DJ-style beatdown.  The F3NOLA Pax stepped up this gloom and we didn’t miss a beat.

    Kim Chi has a streak of 52 straight post!  Tclaps!

     

  • At 50 you earn respect

    Four brave men woke up early on a Fat Tuesday not to save a spot on a parade route but to better themselves on this day. There was a discussion on who should take the Q since nobody in the PAX signed up for this day. Tool volunteered and then somehow QIC took over, still do not know how that happened. Gave a quick disclaimer and we are off.

    Started with 25 merkins to start and we all ran to Canal St and we stopped after NOMA. QIC wanted to end the final stretch with some sprints from one light post to the next. Someone in the PAX(Tool) mentioned it would take too long so we sprinted to the third light post. We did this about 3x and moseyed back to the flag and ended with 25 merkins and slow dying cockroach x20.

    This was my 50 straight workout and everyone in the F3 that shows up is the reason why I keep making it to the workouts. #ironsharpensiron. God bless!  Kimchi

  • Back to the Farm

    It was back to the farm with 3 veterans and a FNG this morning at the Covington Trailhead.  Mardi Gras is over, and there are few better ways to get back to work than with farmer carries.  So after a nice dynamic warmup down the platform alley with various stretches, hops, strides, and sprints, the PAX made their downpainment as follows:

    Jack Webbs with a 1:2 ratio working our way up to 10 Merkins and 20 kneeling air presses.

    Grabbed our coupons and headed to the brickyard for a set of 11s:  squats on one side, back to front lunges on the other, connected by nice farmer’s walk carrying our coupons.

    FNG checked out with what Chevy Chase would call a “thing” and the veterans soldiered on.

    Back to the Trailhead for a 10 minute AMRAP:  down the hill to the stage, hop or climb onto the stage, back around and then bear crawl up the hill, followed by a Merkin.  Rinse and repeat but increasing the rep count on the Merkins with each trip.  Tanked-Up put in a particularly strong performance, making sure he got all of his 16 Merkin reps in even after the buzzer sounded.

    Count-o-rama, name-o-rama and Einstein prayed us out.

    Tanked-Up is Q next Wednesday.  Should be fun.

  • Q at the Foundry?

    For Kimchi’s streak of 51…..Who’s got the Q? FracSac, “I think it’s you…” Okay…DISCLAIMER and let’s mosey to the Baby Foundry (aka Refinery).
    First, the Warmup COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mountain Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC

    Four pax, so a four station circuit:
    -pullups
    -box jumps
    -dips
    -burpees x 10 (this is the timer to rotate)
    2 Rounds

    In light of the Tough Mudder approaching, we traversed the monkey bars (horizontal ladder) twice…cuz we’ll see it soon.

    Back for two more circuits. At first I didn’t think the 10 burpee timer was going to be long enough…wrong. Okay, let’s mosey back to the flag with just enough time for Mary:
    -LBCs x 30 IC
    -Penguins x 20 IC
    -Hello Dolly’s x 30 IC
    -Flutter Kicks x 30 IC

    Our time was up just as FracSac was about to be carried off by mosquitoes…close one.

    Countoff, namerama, announcements, shoutouts and a prayer. Proud to Lead! (and Kimchi will make it 100)

  • Mardi Gras Penance at the Birdcage

    Six of us managed to stave off the Mardi Gras hangover for a Wednesday beatdown at the Birdcage.   After a warmup jog around the clubhouse parking lot, we circled up in oak alley for a warmup COP:

    • SSH x25
    • IW squat x20
    • Plank jack x20
    • Mountain climber x20
    • Merkins x10 (OYO)

    Mosey over to the row bars and split into three groups:

    • Inverted rows x20 (with the count)
    • Burpees
    • Shoulder taps

    Then repeat for round 2 with 15 rows instead of 20.

    Mosey back to the lampposts in oak alley for a variation on Dirty MacDeuce where the designated lap was through oak alley, down the trail to the row bars, then down the jogging path back to the lampposts.  We did a round of exercises at 4 of the lampposts followed by a lap after each round:

    • Lamp 1: Diamond merks x10, LSS x20, mountain climber x20, bear crawl to lamp 2, hard run
    • Lamp 2: Wide merks x10, squat jumps x20, cross mountain climber x20, backward bear crawl to lamp 3, hard run
    • Lamp 3: Stagger merks x10, regular squats x20, Peter Parker x20, LBC x20, booboo bear crawl to lamp 4, hard run
    • Lamp 4: Stagger merks x10, monkey humpers x20, Parker Peter x20, LBT x10, side bear crawl to next lamp, hard run back to virtual shovel flag

    This seemed reasonable on paper but was brutal in practice.  Thanks to the Pax for pushing me to get through this.  TClaps to Saban in particular for blowing past everyone on the running parts.

    Count, name-o-rama, and prayers for personal and spiritual growth during the Lenten season.

    -Mulligan

  • Earn That King Cake

    After several nights of great parade weather with many of the PAX riding and/or reveling, YHC was figuring we’d have a light turnout at The Mothership.  Fortunately, a dozen die-hards mustered up the courage and energy to post for what would be a slight twist on our normal Saturday workouts.  T-claps to Pace Car from F3 Houston for joining us.  It was Mardi Gras weekend and lots going on near City Park with prep for Endymion so the plan called for some running up and down the parade route.  With my co-Q having to back out last minute, all eyes were on YHC to bring a king cake burning beatdown. After briefing the PAX on what would be in store, we circled up under the Peristyle for a warmup COP:

    • SSH X30
    • Arm Circle X30
    • IPW X20
    • Low Slow Squat X20
    • Low Country Crab (or Crab Cakes?) x20
    • Mardi Gras Mambo Plank…back by popular demand (hold high plank while Mardi Gras Mambo is played.  A plank jack for every “Mambo” in the song and a merkin for each “New Orleans”.  Total count was a 2+ minute plank with about a dozen merkins and two dozen plank jacks)

    After getting the juices flowing and in the carnival spirit, we moseyed over near City Park Ave and stopped for a Sudden Change of 10 Burpees.  From there, we made our way to Orleans Ave with plans to reconvene past the red light at Carrollton.  The PAX gradually spaced apart into a few groups that allowed the fast guys to go fast and the almost fast guys to run at a comfortable pace.  Lots of other runners going up and down the route along with plenty of early morning parade goers, some of which offered us beads and beer.  After planking to wait for the Six, YHC handed the mic over to Mr. Awesome for a round of:

    • Jack Webs – One Merkin, two air presses,….up to 10 Merkins and 20 Shoulder Presses.      

    Short trot down Carrollton and ducked off on the Lafitte Greenway for an impromptu DJ style COP consisting of:

    • High Post/Ledge Hip Slappers x10
    • Russian Twist x20
    • Freddie Merc x20
    • Slow Dying Cockroach x20
    • Nolan Ryan x10L, x10R
    • Box Cutters x20

    Run back to previous spot on neutral ground for another COP.  Since the co-Q didn’t make it, YHC offered up the next five minutes to someone else.  T-claps to Triple Shift for leading the following:

    • Anti-Pullup (?) routine with Superman Pulls (?)x1 followed by Air Press x2 all the way up to x10&x20.  Some mumble chatter about how awkward this may look to all of the nearby onlookers…like some strange ritual.  It brought the burn.   

    Catch our breath and head back down the parade route on Orleans Ave and plank by the floats on Marconi….about 1/2 mile.  Regroup for a jog past the floats to the nearby field for:

    • Bearpees – 4 count Bear Crawl followed by 1 Burpee.  Ascending count up to 40ct Bear Crawl and 10 Burpees.  These were not easy but the PAX dug deep and made it happen.  

    With two minutes left, time to head back to the flag with a quick detour on the Great Lawn for another sudden change of 10 Burpees.

    Total distance covered was 2.5 miles.  T-claps to the guys for hopping in to help lead the COP’s and fill in for Amensty who was unable to make it.  Solid COT and prayed for those in need as well as a safe Mardi Gras.

     

    Thanks for giving me the chance to lead.  Happy Mardi Gras to all!

    Tool

    Side Note:  The intersection (Carrollton&Orleans) near where we did two COP’s is just feet from where the very bad car accident occurred later that night during the parade.  Let’s make an extra effort to ensure that we we don’t let anyone we know get behind the wheel while intoxicated.  Prayers to all of those injured that night.