F3 New Orleans

Category: Backblasts

  • 12 Yats of Christmas

    Too hot and too humid for December – for Christmas Eve.  Pushing 75 degrees.

    Today on a Thursday we moved our Friday workout…so that we could get one last one in before the holiday.

    I need to figure out how to plant the shovel flag in concrete – because no one “meets” at the flag anymore.   I finally got to meet Crab Legs, we got a surprise drop in from Side Effects and Rudy summit-ed Wolfpack Mountain for the first time.   It was a nice treat to see Side Effects stretching as he waited for the PAX on my way in!

    At 530am we rolled out for a holiday downPAINment on Wolfpack Mtn.

    I decided to dismiss all of the warmup stuff and ran us right to the top of Wolfpack Mountain.

    We did a quick starter up top and wondered if the lightening was heat lightening in December.

    SSH x 25, Imp Walker x 26, LBC x 24, Good Mornings x 20 and Monkey Humpers x 15

    After that – we did a stairway journey – one lap.  (1.5)

    Then we settled in for the 12 days of Christmas.  Or in NOLA I guess it would be the 12 yats of Christmas.   January 6th is technically the 12th day of Christmas so this is kind of backwards but whatever – I just wanted something seasonal.

    1st day – burpees   (1 x 12 = 12)

    2nd day – two lunge jumps per leg (2 x 11 = 22 but really 4 x 11= 44)

    3rd day – Squat jumps (3 x 10 = 30)

    At this point we ran a lap up and down the stairwell making sure to take deep lunges on the way up (2.5)   Right before we settled in for day 4 I was stung by a bee.  i used to be allergic, know I know that as an adult I’m not allergic.  Yeah!

    4th day – Plank Jack push ups (4 x 9 = 36)

    5th day – Burpees (5 x 8 = 40)

    6th day – Merkins (6 x 7 = 42)

    7th day – Jack knifes ( 7 x 6 = 42)

    8th day – Mtn Climbers (8 x 5 = 40  both knees = 1 turn )

    9th day – Dying Cockroaches (9 x 4 = 36 – both feet = 1 turn)

    At this point we tried to survive our 3 and a half stairway lap.  (3.5)

    10th day – Hip Dips (5 each side, 10 x 3 = 30)

    11th day – Russian Twist (11 x 2 = 22)  Here Side Effects was asking for day 12 off since it is only Christmas Eve tonight!  nah!…and for the end I really wanted to give everyone a break but I would have felt like a giant wuss if we didn’t finish with what I planned.  so we did 12 burpees on day 12.

    12th day –  burpees.  I was thinking mat jumps or ski jumps as a modify but I just pushed us to finish.  That gives us 64 burpees today boys.

    That was it – it was 6:18 at that point so we did a quick mosey back to the flag.  (That makes 4 laps)

    That either ties Hawg or we beat the record.  I can’t remember.

    COT:  We prayed a prayer of Gratitude for all of our blessings.  We did the ball of man.  We all will strive to better men in every aspect of our lives but for the next two days we will be grateful and be present with our loved ones and friends.

    Thanks for a fun Q – my last of 2015!

    Tclaps to Side Effects for pushing me harder today up that stairwell

    Prayers of safety (and fun!) for Douille and his gang as they go off to Paris

    Prayers of safety for all of the PAX to have Safe Travels.

    Prayers to our sick/hurting PAX to get well soon.  Thinking of you Jingle Vader, Roots, Billboard.

    Finally Rudy, Amnesty and I enjoyed some coffeeteria at PJS on Magazine.  A coffeeteria that was inspired by Shorty who fartsacked on us!

    Merry Christmas F3 NOLA!

     

     

     

  • Merry Christmas Ya Filthy Animals!!

    “It’s easier to go down a hill than up, but the view is best from the top.” – Arnold Bennett

    The gloom was truly dingy with the rain that we have been getting all week, but Nine merry men and YHC wanted to get a downPAINment in before the holidays. I gave the disclaimer, and we were off:

    Salute the Flag Warmup:

    • 20 x SSH
    • 10 x Good Mornings
    • 10 x Windmills
    • Slaughter Starter (15 x Burpees OYO)

    Mosey towards the lamppost by the track.

    Animal Parade to the other side, each lamppost switch the following exercises:

    • Frog Jumps
    • Bearcrawls (forward)
    • Spiderman Walk
    • Jameis Winston (f.k.a. Crab Walk)

    Merry Christmas ya filthy animals!  Mosey over to the bandstand and circle up on top.

    Wave of Merkins:

    • Pax gets into plank position, and Q does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the Q, who then performs 2 merkins, repeat all the way up to 10. Stay in plank position the entire time.

    This definitely sucked, but not doing this would have sucked more… Great job by the Pax to push thru this one.  Once complete, mosey to the lamppost by the road and line up.

    Suicide Ladder with Jump Lunges:

    • Start with 5 jump lunges, then the Pax runs to the first lamppost and back to complete 6 more jump lunges, then runs to the second lamppost…keep increasing jump lunges until completion (5 lamppost in total).

    Plank up for the six, and then mosey back to the bandstand and circle up on top for some Mary.

    6MOM – IC:

    • 20 x Flutter Kicks
    • 20 x Hello Dolly w/ Leg Lifts
    • 20 x LBC’s
    • 19 x Wife Pleasers (please, no eye contact)… Saved a rep for the holidays, you may need it
    • 20 x Peter Parkers

    Mosey back to the lamppost for some Tchoupitoulas Choo-Choo:

    • The twisted sister of the Indian Run. Pax start in single file line. First Pax drops to low plank, second Pax jumps over first Pax runs 5 yards and gets in low plank. Third Pax jumps over both Pax runs 5 yards and gets in low plank. After all Pax have gone, the first Pax jumps over all the Pax and returns to low plank. This is continued until the destination is reached.

    At about halfway down the lamppost, YHC halted the work, and decided to mosey back over to the ledge behind the bandstand for the following IC:

    • 20 x LLSU
    • 20 x Dips
    • 20 x RLSU

    The Pax needed a rest, so I let them sit in People’s Chair on the bandstand for a minute, then we climbed up on top again for some sun salutations.

    • Round One: Sun Salutation
    • Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
    • Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

    Mosey thru the lamppost to the track and planked up in an unorganized, disheveled fashion on the track by the new pullup rack.  Two Pax get out of plank and perform AMRAP pullups, and return to the planking chaos. Amnesty went last, and put on a clinic for the Pax on how to perform pullups.

    Finally, it was 615am. We quick moseyed back to the flag and finished with the Name-O-Rama, Shout-Outs, & Prayer.

    Remember: no workout Christmas morning.. it has been pushed up to Thursday at the usual Friday AO – 530AM Wolfpack Mtn Audubon at St Charles.

  • 610 Stomp #18 – Remix

    Outlined against a black-rainy December sky, the Four Horsemen rode again.  In dramatic lore they are known as Jingle Vader, Rudy, Tool, and Side Effects. These are only aliases, but their real names shall not be mentioned here. They formed the crest of the New Orleans F3 nation before which every bystander must step aside.

    The New Orleans F3 nation can’t be snared. It may be surrounded, but somewhere it breaks through to keep on going. When the PAX starts from Roosevelt Mall, where the candle lights still gleam through the City Park Live Oaks, those in the way must take cover at top speed.

    All apologizes to Grantland Rice, but I thought Rudy would get a kick out of it.

    The Thang:

    The PAX took to the Bayou St. John route. For those up for some real fun, they cycled between running six minutes, running a 30 second pick-up, walking for 30 seconds, and back to running for six minutes.

    Shout Outs:

    Those traveling over the holidays

  • Boss Kean’s Ten Merry Men

    Cool Hand Luke (1967)
    Boss Paul: That ditch is Boss Kean’s ditch. And I told him that dirt in it’s your dirt. What’s your dirt doin’ in his ditch?
    Luke: I don’t know, Boss.
    Boss Paul: You better get in there and get it out, boy.

    A train is parked and blocking the crossing to the AO.  As Tool and I park to trek it in, Rudy pulls up and joins us.  We had to hike it in over the tracks coming into the park by the drainage station (the normal first COP site).  Hawg brought the S/F, I gave the Disclaimer and seven of us were off.  First COP:
    -SSH x 30 IC
    -IW x 30 IC
    Oh! Looky here, Shorty, Hotty Totty and Cowbell rolling in hot…
    -J-Lo’s x 20 IC
    -Arm Circle’s x 20 IC (10 each way)
    -Peter Parker’s x 20 IC
    Grab a friend and make it big cuz we ain’t running much…a short mosey to a nice, dry grassy area. We were blessed with low humidity this morning before all the rain.
    -Squat/Press x 20 IC (con rocca)
    -Rock Rows x 30 IC
    -Rock Curls x 20 IC
    -Squat/Press x 20 IC
    Let’s mosey to Boss Kean’s Rock Pile: pile up the rocks and line up. IC first man picks up a rock from his left and places it at his right, the next man does the same and so on until the pile is moved to the last man…then move it back. Wait! Boss Kean changed his mind and wants it moved again…and then back….. TClaps to Hawg for bringing Gilbraltar….good times. The PAX worked so hard on the rock pile that they needed a break. Let’s have a seat….with some People’s Chair. Line up on the wall with your rocks and take a break. But wait! We’re here to work…Rock Presses from the seated position x 20 IC. Quick break and back in the chair. But this is too easy, Rock Curls x 20 IC. Repeat these two exercises two more times. After much mumblechatter, and a short break, let’s mosey to the grassy area for some Mary.
    -LBC x 20 IC
    -Hello Dolly’s x 20 IC
    -Russian Twists x 20 IC
    -Wife Pleasers x 20 IC (No Eye Contact Allowed)
    While the PAX started Bench Press with Rocks, two PAX ran to outdoor gym to do 10 pullups. As they started to run back, two more headed over…and so on until all did 10. The PAX rotated between Superman/Boat and Rock Bench Press. Great work today, say goodbye to your lil friend…and return him to his friends.

  • Roxanne Returns

    8 pax posted for our workout. Welcome Sparky who cam out for the first time.  We had an all over workout with a bit of a focus on abs and legs.

    In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.

    Mosey to the museum lawn:

    Merkins x15, then partner up

    Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest.  Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards.  Partners switch roles.  and do the whole thing x4.

    Zombie walkers: about 20 yards.

    Mosey to the museum steps:

    11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom.  We subtracted two and added one each rep to save time.

    Mosey to a long bench along the lake path.  Partner up.  Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back.  Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return.  Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.

    Mosey in the park:

    Roxanne – she was a s good as last time

    Mosey to the fitness center:

    Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.

    Mosey to the flag.

    Great workout!

  • All Quiet on the Park’s Lake Side

    12 men gathered around a virtual flag with two more joining as we moseyed to the Loyola grounds.

    1st COP: SSH x20, IW x20, Plank Jacks x20, Mountain Climbers x20 then 7 burpees for good measure

    Little chatter and participation on the cadence counts. Maybe YHC’s methodic cadence was not enough to wake up the PAX. YHC thought a face-paced workout would do the trick.

    Mosey to benches: Right Leg Step-UP x20, Dips x 20, Left Leg Step Up x20 & Derkins x11

    Mosey to the mountain for lunges up the ramp then a 7-11 up the mountain (w/o slurpees – do we have a exercise called a slurpee?): 7 burpees on the church side then 11 merkins on the opposite side counting down by one on the way up. Total of 27 burpees and 51 merkins.

    10 count by Bad Moon then onto a slow cadence mary: LBC x20, Dying Coach roach x20, Hello Dolly x20 & Flutter Kicks x20

    Then Double Indian Run down the mountain over to a field to get in some bear crawls.

    Bear crawl forward, Bear crawl backwards, Boo-Boo Right, Boo-Boo Left

    Mosey back to the spot where we used to put a flag every week for plank-o-rama: standard, left-arm, backwards, right arm, standard and finish with 20 sec mission impossible.

    Shout out to OSHA’s wife and thoughts about extending kindness during the holiday season.

     

     

     

  • The Hurt!

    Considering we have a CSAUP event this evening, I thought we’d have low numbers this morning. 21 men showed up to get stronger. After a quick Disclaimer, we moseyed to the first COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 IC (15 each direction)
    J-Lo’s x 20 IC (fka Pickle Pounders)

    Let’s mosey…the Pax headed to the levee for some 11’s. Run up and over the levee and do 10 burpees on the far side and run back and do 1 Smurf Jack. Run back over and do 9 burpees, then back over for 2 Smurf Jacks. Keep going until the numbers reverse. Plank and wait for the six. This was “THE HURT!”

    Mosey over to the Fly on the river for some Pusherama:
    Merkins x 10 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Stagger Hand Merkins x 5 IC (Rt up)
    Stagger Hand Merkins x 5 IC (Lft up)

    Mosey to the zoo by the John Jay Audubon statue:
    Right Leg step ups x 20 IC (Tatum Channing)
    Dips x 20 IC
    Left Leg step ups x 20 IC (Tanning Chatum)

    Mosey back to the Shovel-Flags with just enough time for some Putin Twists x 20 IC.

    Reminder about the CSAUP beatdown tonight at 7:30pm at the Rotary of the Lafitte Greenway, by the Bayou Beer Garden (BBG). It will be DJ style, so bring your favorite exercise. There will be some F2 after at the BBG. My one year anniversary with F3 NOLA was Dec 6th, so I will be celebrating, belatedly, that milestone. http://f3nation.com/2014/12/06/bad-boys-whatcha-gonna-do/

  • 610 Stomp #18

    Six men showed up on a chilly Tuesday morning. “Hey Hotty Totty, where’s Shorty….?” The Q, Osha, stated the disclaimer, “I’m not a professional trainer, even though I look like one…” At 0530 we were off. As expected, Mr. Awesome took off like he was looking for a restroom…and I think he found one…or two. We ran the bayou route which allowed for either the 4.5 miles or a little shorter if needed. All six pushed themselves hard and growth was attained. To finish it right, 15 burpees were done together at the end.

    Countoff, namerama, and a shoutout. Prayers for Aunt Julie and Osha’s wife.

    Announcements: YHC-Amnesty has the Q in the morning at the Birdcage. Tomorrow night at 1930 (7:30pm for those mathematically challenged) is the Christmas Beatdown. Who’s man enough for a double beatdown? We will meet where the Lafitte Greenway crosses near the end of the bayou (Jeff Davis Blvd). It will be DJ style, so bring your favorite workout. F2 will happen at the Bayou Beer Garden. Bring a toy for Toys for Tots, I’ll collect them for dropoff.

  • Simple Men

    “Simplicity is the ultimate form of sophistication.” – Leonardo da Vinci

    YHC had the Clown-Car today, so I knew we would have a record showing at Rock City.  13 dedicated men showed up today for the downPAINment in the Monday gloom.  There is nothing more simple that lifting/throwing rocks around.. it’s the simple things in life that make the chaos worth it.  As 530 struck, we were flag-less… maybe one will grow by the time we get back.

    DISCLAIMER

    The Thang:

    Started out with a mosey to the train tracks for the warm-up.

    COP #1 – IC: Warmup

    • 20 x SSH
    • 10 x Windmills
    • 10 x Good Mornings
    • 15 x Merkins
    • 20 x Peter Parkers

    PAX selects their friend (f.k.a. rock) for the morning, and then a quick mosey to a grass patch.

    COP #2 – IC:

    • 20 x Lion Kings (everyone was in their Rafiki Zone)
    • 20 x Wood Choppers (10 each side)

    After these, it was Snapshot for the Pax to the fence:

    • Pax line up shoulder to shoulder with generous spacing between. Squat and shot put your rock with both hands. Luckily, the Pax did not have to call 911 since our safety rep, OSHA was on the scene.  Once the six pulled up, short mosey over to the side for the following:

    COP #3 – IC:

    • 20 x Cross-over Merkins (one hand on rock, Merk, other hand on rock, Merk.. thats one)
    • 20 x Bent-Over Rows

    Mosey to the track for some Devin Hesters.

    • Two PAX of similar speed, one with a rock and a small headstart, race 100 meters. 2nd Pax attempts to run down the 1st to prevent him from reaching the endzone. Flapjack the rock, and repeato until 800 meter goal was reached.

    Mosey to the playground for one round of circuit work.

    • Station 1- Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s) – time setters
    • Station 2- People’s Chair w/ rock on fence.. Legs tired?? Throw rock over fence and retrieve it for a quick break, then back to People’s Chair.
    • Station 3- Mary time: 10 LBC’s, 10 Hello Dollys, 10 Putins, repeato

    Mosey back to the rock pile to drop friends off, and mosey to another grass patch away from the flag.  Hawg thought I forget where the flag was, but YHC wanted to try some deconstructed burpees:

    • Pax does 5 squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each. Next time, we will try 10.

    Horses back to the flag.  We finished with the Name-O-Rama, Shout-Outs, & Prayer.

    I may have been late with the Monday post, but….

    Rock City – 13 /  The Skinny – 7…. I’m just going to leave this right here.

    See everyone at the 610 Stomp tomorrow!

  • Double Your Pleasure

    Seven men and an obscene number of ducks gathered in Audubon Park. The ducks gathered to eat and poop, the men gathered to exercise.

    A short mosey to the bandstand. After the customary check for sleeping homeless people came back all clear, the PAX gathered for a warm-up COP. SSH x 20, Imperial Walkers x 20, Hipslappers (alternating hips) x 20, Mountain Climbers x 20 (mind the duck poop).

    Mosey to YHC’s ride to retrieve the 35 lb. sandbag for the sandbag Indian run. On second thought, make that two 35 lb. sandbags for the sandbags Indian run.

    Run to the first exercise station for Squats x 15 and Merkins x15 (in cadence). Back to the run. Stop half way to the fountain for the sandbag toss x 5 to the right and x 5 to the left, and one overhead press. Continue the Indian run to the fountain.

    At the fountain, dips x 20, incline merkins x 15, right leg step-ups x 15, left leg step-ups x 15 (all in cadence). Back to the run. Run for a while until Douille yells left, which causes everyone to stop and go to their left. No complaints from the YHC because 2 sandbag Indian runs are hard. Line up for some Mary. Flutter Kicks x 20, LBCs x 20, Wife Pleasers x 20 and Hello Dolly x 20 (all in cadence).

    Indian Run resumes to the flag with Rocky Top and Douille pushing the pace.  At the flag, a couple of minutes of plank-o-rama.

    Count, name-o-rama, and a prayer. Nice work fellas.