F3 New Orleans

Category: Backblasts

  • Wednesday Workout of Dreams. If we build it, they will come.

    Looking at things from an optimistic, corporate angle, F3 Covington experienced a 100% week over week growth rate.  Last Wednesday, EiEi posted alone.  This Wednesday, YHC joined him.  And the PAX would have experienced an even greater growth rate had Sir Mix-a-Lot remembered that we post at 0600 not 0630. Yes, we saw him pass by looking for us.  At least he remembered it was Wednesday.

    Kicked off the Thang with a warmup of 20x IW IC, 10x Merkins IC, 10x squat thrusts IC, 20x SSH IC, and 10x plank jacks IC.

    Mosey to St. Tammany Parish School Board Taj Mahal like HQ for some agility work.  Set of sprint/backpedals through the fancy upright parking barriers, then a set of parking lot backpedals/jog.  Set of shuffles through the barriers, then another set of parking lot backpedals/jog.  Time to move on now that EiEi just getting warmed up.

    Landed on the other side of the Taj Mahal and used the flagpole circle for a Ring of Fire:  bear crawl half circle to the right, 10x Merkins IC, 15 second front plank; bear crawl left to starting position, 10x mountain climbers IC, 15 second front plank; bear crawl half circle to the right, 10x pank step ups IC, 15 seconds front plank; bear crawl back to starting position, 10x plank jacks IC, 15 seconds front plank.  Shoulders on fire.

    Time for tabata People’s Chair using the flagpole.  20 seconds on, 10 seconds off 8x for 4 minutes of quad burn.

    Tabata bench dips.  Same drill.  20 seconds on, 10 seconds off 8x for 4 minutes of work.  EiEi finally warmed up.

    Mosey to Justice Center parking deck.  Spint up the two inclines, “recovering” on the flat sections, sprint down the two inclines, again “recovering” on the flat sections.  Then a mosey around the Justice Center through the Veterans Memorial and back to the Trailhead for Mary.

    15x wife pleasers IC, 30 seconds back plank, 10x pike reaches IC, 10x leg circles each leg IC, flip over for 1 minute of front plank, then it’s a wrap.

    Wednesday mornings in Covington are happening.  Come join the PAX.

     

  • 3rd Annual F3 Golf Classic

    Mark your calendars for The 3rd Annual F3 Golf Classic, hosted by the Area 51 Pax at Olde Sycamore Golf Plantation on Friday, July 29th at 9:00 AM.

    TIME CHANGE

    7:30 AM Registration

    9:00 AM Start

    Proceeds

    The F3 Golf Classic is a great time to celebrate the great gift F3 has been to all of us.  This year, it is also an opportunity to give F3 away to other men, as all proceeds from the tournament will go to fund Leap Expansion efforts.

    Registration, sponsorship, and event details can be found at F3Golf.com.

    You will need a Pay Pal account to register as a foursome or a single.

  • Stomp #43 – Ain’t No Mountain High Enough

    Seven men posted in the gloom this morning to embark on a new journey into the heart of City Park.

    The Goal: Mix things up with a run to the Couturie Forest, weave a few trails, and make our way to the highest elevation in New Orleans, Laborde Mountain, aka Monkey Hill (a whopping 43 feet above sea level).

    The Itinerary: Get there (1.5 miles) by whatever method you choose (running/burpeeing/walking/bearcrawling) in 15 minutes, spend 15 minutes inside the forest with trail runs and COP, spend 15 minutes getting back. Total estimated distance of 3.5-4 miles.

    The Disclaimer: Paper mini-maps were distributed to give the PAX a visual of the route and hopefully avoid having the workout turn into a search party.

    The Trip There: Steady run/jog by all PAX. T-claps to Side Effects on being the pace car. T-claps to Shorty for the EH with Ragin Cajun and hanging with him for the run. PAX trickled up to the trail entrance, planked up to wait for the six. T-claps to Side Effects for burpees.

    The Journey Inside: Start running the trails which are well defined and lined with packed mulch, making for an optimum running surface. After a near wrong turn and a few cobwebs to YHC’s face, we hit the bottom of the mountain for a quick plank to let the PAX catch up, then ascended up the terraced incline to the peak aka Laborde Lookout. Caught our breath before a quick COP: 30 Knee-Ins on the benches (aka Ledge Crunches?) at top OYO, run to bottom of hill for 30 IPW, run back up for 30 more Knee-Ins (no room for Burpees plus the mesh decking at the top is not good for ground exercises). YHC was considering more for the COP but wanted to make sure the PAX had enough fuel in the tank to get back to the flag. Mosey down adjacent trail to the bottom, zig zag a ways to the entrance for another quick plank&wait. YHC then tried to drum up some inspiration for the PAX with a mountain climbing quote that he read via Google: “Getting to the top of the mountain is optional, getting down is mandatory”

    The Trip Back: Surprisingly, we were a minute or two ahead of schedule which meant a steady mosey back would allow the faster PAX to make a lagniappe loop around the track. T-claps to those who mustered up the energy to do so. Trickled back to the flag where we sealed the deal with 10 burpees.

    While this wasn’t the most intense workout in F3 history, YHC got the vibe that the PAX enjoyed the variation which still had the running and cardio theme of the Tuesday Stomp.

    COT included prayer for the victims in Orlando, safe travels for those on trips, and for those battling illnesses.

    A good morning was had by all.

    Tool

  • The Road to Omaha

    14 pax showed up in the humid june gloom. Is that a record for this AO??

    DISCLAIMER

    The PAX should have figured this one was coming…. slaughter starter! 10 Burpees OYO

    Mosey to rock pile

    COP #1 – WARM UP
    Hillbillies X 20
    Peter Parkers X 20
    Squats X 20
    Good Mornings X 20
    Mountain Climbers X 20

    Pick up a friend and mosey to big baseball field, the unlocked one.
    SUDDEN CHANGE- 5 Burpees OYO

    Because it is college baseball playoff season and just so happens to be YHC’s favorite sport, working out on a diamond made sense.

    break up into 4 even groups and go to each base.
    1st base- Bench Press with rock X 15
    2nd base- Row with rock X 15
    3rd base- lion king hold with rock X 15
    HOME- Squat to overhead press with rock X 15

    Go around the bases 3 times.

    Mosey to playground set.
    Half of PAX do 10 pull ups while other half do peoples chair holding rock. Switch.
    Rinse and repeat.

    Walk over to the track WITHOUT rocks, YHC wanted to see some speed.
    1 lap around stopping ever quarter for 10 merkins.

    Grab some ledge for calf work.
    Calf raises X 20
    Slow calf raises X 20

    Grab another ledge, or bench.
    Dips X 20
    LLSU X 15
    RLSU X 15

    Mosey to outfield
    COP #2 – MARY
    Russian Twist X 20
    Dying cockroach X 20
    Flutter Kicks X 20
    LBC X 20

    Return your friends and Sprint to flag.

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

    Great work today PAX and thanks for letting me lead.

  • Around the Fly

    Leading my VeryfirstQ enabled me to get out to Audubon earlier than ever before – approximately 05:20. My Weather Channel app indicates that the humidity was higher than the temperature – 87% vs. 81°, which is hard to believe, because it sure felt hot.

    We warmed up in place:

    40 x side straddle hops

    30 x low slow squats

    20 x mountain climbers

    Then we moseyed – around the track, across Magazine Street, past the entrance to the Zoo, over the train tracks, along the road next to the river, and up to the top of an unnamed hill. A PAX wondered aloud what the tallest peak in New Orleans was – the answer is Monkey Hill, which isn’t much higher than the bump we stood atop.

    We started with a burpee, then traversed down the hill and back: 1st time we bear crawled 2nd time we crab walked 3rd time we ran down and felt-the-Bern back up, the number of burpees increasing with each trek. Rinse/repeat.

    Then we moseyed along the levee, behind the baseball complex to a barricade with 4 stanchions. We broke into 4 groups – one per post. The first group sprinted a ways down the levee and back while the other 3 worked. Then the next, and then the 3rd, and then the 4th. Then each group rotated and did it again.

    Exercises:

    Post #1: merkins

    Post #2: 360° lunges

    Post #3: incline merkins

    Post #4: mountain climbers

    Mosey. We ran to the labyrinth and focused on abs:

    20 x LBCs

    20 x Hello Dollys

    15 x Russian Twists

    20 x Penguins

    Planked for a bit, then moseyed on home for COT – Numberama / Nameorama / Prayer.

    Glad to get my first Q under my belt. It won’t be my last.

  • We never quit, just ran out of time

    Thanks to all the Pax for posting to one of our first really hot workouts of the Summer season.

    Themed workout with several quotes revolving around “Don’t Quit”

    The first of many quotes was from the late Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”

    COP: Warm-Up

    Arm Circles 15x each way

    Imperial Walker x20

    Side Straddle Hop x20

    Plank 1:00 minute

    COP: Museum:

    Burpees x45 – while partner bunny hops up the stairs

    Dips x 60– while partner bunny hops up the stairs

    Squats x 60 – partner bunny hop up the stairs

    Mosey with a break to Zombie Walker the final 50 yards to the foundry

    COP: Foundry: 

    Normal circuit with with the additional of a climb up a 45 degree pole.  It works better when the pole is dry.  It was wet this morning and led to more slipping than climbing.

    After another awesome quote from a random guy I found on Google who is pretty good… we did the Partner Carry.  FNG got his name from rockin this one. He is now Frack Sack.

    COP: Mucho Chesto

    Headed to the boat dock or some Mucho Chesto while our partner planked and waiting.

    Then back to the museum for our final quote and then a backwards bear crawl up the side steps.

    We finished with Mary… and threw 5 burpees in to celebrate that Pax figured our the theme.

     

     

  • NOLA 3rd F at Casino Building

    The launch of the NOLA 3rd F:

    We will be reading and discussing the book: How God Makes Men on approximately a monthly basis.  T-claps to Amnesty for suggesting this 3rd F and Hawgcycle for taking the initiative to find the book and getting YHC to commit to taking the first Q.  10 Burpees for whoever said we should do it at 6:00am pre-beatdown on Saturday though.

    3rd F Disclaimer: I am not a pastor, priest or prophet.  I can only read the Bible as you do, draw logical conclusions and applications and have faith in God to fill in my gaps in understanding.

    As a prequel to the first chapter YHC and the PAX discussed God’s providence.  Was God asleep on August 29, 2005 or September 11, 2001? Whether you believe God actively causes all events on earth, that He passively allows man to do evil, and/or that the evil is all do to the deterioration of the earth after man’s sin, we all agree that God is actively involved in the events of the day and individual man bears responsibility for his actions, whether good or evil.  Romans 8:28 is very clear, “And we know that God causes all things to work together for good to those who love God, to those who are called according to His purpose.”

    Does God work everything to the good of all?  What is the criteria set on the people for whom God works events for good?  Those who love God and are called according to his purpose and verse 29 gives an idea of what the lives of those people look like: “conformed to the image of Christ.”

    We will see God’s providence play out in the lives of each of the men we study in this book: Abraham, Joseph, Moses, Gideon, David, Solomon, Nehemiah, Job, Peter, and Paul.  The circumstances for some of these men are the direct result of their good or evil actions (Abraham v David) and for others their circumstances are of no real fault of their own (Job and possibly Joseph).  Whatever the circumstance we can see the good that comes as a result of the events of their lives which should strengthen our faith as we endure events that we cannot explain or make no sense in our lifetime.

    JV mentioned, God has the perspective and understanding of a wise parent watching their child take shortsighted actions which the parent foresees will result in injury.  We are bound by limited understanding and our temporal nature while God is omniscient and eternal able to see and direct all the events to the good of His people.

  • D.O.N.T.S.K.I.P.L.E.G.D.A.Y.

    “You cannot build a great house on a weak foundation.” – Chinese proverb

    11 battle-ready men gathered around the flag in the Okwata gloom.  Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH.  I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat!  Whoever guesses gets a prize.. Anyway…

    DISCLAIMER

    The Thang

    What is this….? the fountain is on!  Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.

    COP #1: Word One (_ _ _ _)

    D uckwalk – OYO: over the levee and back
    O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
    N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
    T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)

    Mosey down the levee a bit and circle up.

    COP #2: Word Two (_ _ _ _)

    S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
    K ing of Hearts – OYO: Suicides up the levee while varying how you do them.  First set forward run, Second set backward run
    I mperial Walker Squats – 20 x IC
    P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds

    Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!!  His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!

    COP #3: Word Three (_ _ _ _ _ _)

    L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
    E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
    G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
    D  onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
    A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
    Y oga – One vinyasa due to time

    Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.

    Naked Man Moleskin

    Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader.  #CSAUP

    That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16.  Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!

  • One Man Band

    I showed up solo at the Covington Trailhead at 0600.  The morning gloom was burning off; the rising sun and the bronzen Gipper were my company.  After staring at the Gipper until 0605, I worked out by myself.

    THE THANG

    30 SSH IC

    30 IW IC

    30 Peter Parker IC

     

    Mosey to Justice Center for:

    • Run up/down courthouse steps
    • Run to 1st bench for 10 left leg stepups
    • Lunge walk (thx Turbo tax)  to 2nd bench for 10 Freak Nasties
    • Lunge walk to 3rd bench for 10 Freak Irkins
    • Lunge walk to 4th bench for 10 right leg stepups
    • Lunge walk to 5th bench for 10 Freaks Nasties
    • Lunge walk to 6th bench for 10 Irkins
    • Rinse and Repeat 3 times

    Mosey to parking garage.  Sprint up ramps, slow jog on flat decks all the way to top.

    At top, Jack Webbs with Nacho-patented 3/1 shoulder press/merkin ratio.  From 1 to 10 reps.

    Run back down ramps to back of Justice Center.

    10 more Irkins.

    Mosey back to the Gip.

    Zero Mary.  I was lonely, don’t judge.

     

  • Hello my name is Chris

    9 pax 44% happened to have the hospital name of “Chris” showed up at the lakefront on Saturday and were treated to the northshore’s first running of the green mile. Brought to you by none other than the green mile himself…
    Run/sprint to 1st 3 fire hydrant and perform 20 mt climbers in cadence in cadence and run back stopping at every bench for 20 derkins OYO x 20 rinse and repeat x 3 sets.
    Indian run from shovel flag to gazebo…
    Ark loader from sea wall to waking path (25-30 yds): bear crawls, crab walk, boo boo bears, burpee broad jumps, inch worm, an stop motion lunges… YHC ran out of animals to Load onto the arc

    Sudden change, thanks Reluctant Yankee!

    Mosey to sea wall: jumping lunges alternated with dips x 8 reps IC
    Descending down to 1 rep

    All horses to the barn to shovel flag

    tclaps to green mile for his v-Q
    Tclaps to FNGs plunger and tsssssss for making it out on the first Saturday