F3 New Orleans

Category: Backblasts

  • 610 Stomp #14 – Moss St. Route

    Seven men gathered this morning for our usual Tuesday fix of running and burpees. Conditions were moderate with a strong breeze, slightly damp air, and a surprisingly not so cool temp of 73 degrees.  After discussing an alternative route and the disclaimer, we headed off into the gloom of City Park.  Six minutes of running and a minute of burpees and/or walking, rinse and repeat till done.  The route this am was as follows:  Roosevelt Mall around the museum, down Lelong Drive to Moss St./Bayou St. John, down Moss to the end of the bayou, proceed along the bike path on Jeff Davis Pkwy, loop around the Jeff Davis Statue, and head back on the same route but opposite side of the bayou.  Total distance of 4.18 miles with several options to modify to a shorter route if needed.  We also talked about the option of bonus points by running a lap or two around the track (or Big Lake track) at the end for anyone who finishes early and feels so inclined.  Everyone was between an 8-10 min per mile pace and sealed the deal with 10 burpees at the end.  Nothing super exciting or super funny this am to report so hard to make this backblast any livelier.

    COT included some thoughts for the turmoil with ISIS and the Syrian people along with the frustration that so many feel in trying to find resolution.  We also mentioned those battling illness and surgeries.  T-claps to Side Effects for taking the prayer.  Also, T-claps to OSHA for being a regular the past few weeks and posting most mornings when in town.

    Definitely a solid morning and we all got stronger.

    Tool.

  • Rocks!? We don’t need no stinking rocks.

    Five men gathered in a rock starved Audubon Park. Feeling the need to lift something heavy, but too lazy to drive to Metairie, YHC brought a 35ish lb. sandbag to the morning’s festivities.

    The PAX made the short mosey to the bandstand for a COP. Plans changed when the PAX observed a fine gentleman catching some z’s on the bandstand. So as not to disturb the fine gentleman, the PAX headed down a ways for the COP.

    SSH x 20, Mountain Climbers x 21, Imperial Walkers x 22, Peter Parkers x 23.

    Mosey back to the flag, grab the sandbag, and begin the 2 mile sandbag Indian run. Man in the back shouldered the sandbag, sprinted to the front of the line, passed the sandbag down the line to the man in the back who shouldered the sandbag and ran to the front. Interesting discovery, albeit a small sample size, the sound that a man makes throwing a sandbag appears to be universal.

    Stop at the first exercise station for Rows x 20 and Incline Merkins x 20. Back to the run, but this time, the non-sandbag holding PAX members ran hallelujah style (arms in the air) until the next break.

    Stop for a break of Burpees x 5 and LBCs x 25. Resume run but without that hallelujah style nonsense.

    Stop at next exercise station for Pull-Ups x 8, Leg ups x 10, Derkins x 10, Incline Merks x 10, and step-ups, really high step-ups, x10. Continue the run.

    Stop at the next exercise station for bean bag toss. PAX gathered in a circle and tossed the sandbag to the man on the right x 10. Continue the run.

    Stop for some Mary. LBCs x 20, Flutter kicks x 15, Russian twists x 15, Hello Dolly x 15. PAX abandoned Mary because of a  mosquito swarm. The run was resumed all the way back to the flag for the remaining two minutes of Mary. Rosalitas x 15 and Real Freddie Mercury’s x 15.

    Take a count, name-o-rama, shout out, and prayer, with special thoughts to those in Paris.

  • A Breakfast Earned

    Thirteen men stepped off looking to improve themselves on the way to earning a big breakfast. After the Disclaimer we moseyed to the front of the museum for a COP:
    -SSH x 30 IC
    -IPW x 30 IC
    -J-Lo’s (fka Pickle Pounders) x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push-ups x 20 IC
    During the COP, Redfish came rolling in hot on his bike and then Mr. Awesome trotted up…welcome my friends.
    It’s been too long so we headed to the Foundry. With 14 men, we divided into 2 groups of 7. One group engaged the foundry and one group did BLIMPS and then we switched.
    Foundry: plank up in a line and follow the leader…
    -Pull-ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows 10 or AMRAP
    -Traverse the Monkey Bars and plank and wait
    BLIMPS:
    -Burpees x 5
    -Lunges x 10
    -Imperial Walkers x 15
    -Merkins x 20
    -Plank Jacks x 25
    -Squats x 30
    SWITCH. When done both routines, time to hit the bricks with 10 burpees x 2 at both ends of mile running path. Back at the foundry everyone did another set of pull-ups and caught their breath just in time to mosey to the track for some Hades.
    1000m of Hades: sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, we hit the other outdoor gym for more pull-ups, dips and rows. At this time we came across Bueller who joined us for the finish. Regretfully, time dictates we head back to the shovel/flag, but not without a little Mary.
    -LBC x 20 IC
    -Wife Pleasers (or as …. informed us they call it ‘Homer to Marge’) x 20 IC
    -Superman and hold
    Sprint to the Shovel/flag

    COT: Count Off, Nameorama, Shout Out. Prayed for Brooks, Goose’s infant with a heart condition, and RY’s aunt with breast cancer. Time for breakfast. The pax headed to YHC’s house nearby where Side Effects cooked Swedish Pancakes, Tool provided the coffee and YHC scrambled eggs. A couple of M’s (including mine) and .2s showed up to enhance the F2 experience. Bonds are formed with the shared misery of the beatdowns, but they are enhanced with the socializing and the sharing of a meal. This needs to become a tradition. The next F2 being planned is a Christmas/Holiday Party.

    See you in the Gloom!

  • Veterans Day Workout

    Beautiful morning.  57 degrees when I pulled up to see the PAX around the flag and ready to go.  I was filling in for Splash whose back has been bothering him.  It seemed fine when I saw him and Griswold pounding beers at the Pelicans game (First win!) last night!

    Since it is Veteran’s Day we started with a pledge of allegiance.

    Then we mosey’d over to the Kickball field and we did a quick COP.

    IC:  SSH x 25, Mountain Climbers x 25, Slow Count Merks x 20, Slow Count Squats x 25

    Then we mosey’d over to the Rocketman field.

    We did a 4 corners workout.  First Round –  Per corner we did 30 Flutter, 30 Lunge Jumps, 30 Plank Jacks, and 30 LBCs

    Second Round – 15 of the same

    Third Round – 10 x burpees, Diamond merks, Russian Twist, Wide Merks

    The we mosey’d over to the levee for some Chevy to the Levee.  We crossed the muddy ditch to get to the Levee (in honor of Splash)!

    We did 10 burpees at the bottom, 10 Squat Jumps at the top, and 40 Flutters on the other side.   Then we did it again but reduced to 30 Flutters.

    Then we circled up for some Mary.

    In Mary we did: IC x 20 LBT, Russian Twist, Hello Dolly, Rosalita, Dying Cockroach, Peter Parkers

    Then we did one more push on the Chevy to the Levee.  10 Burpees, 10 Squat Jumps, and 40 Parker Peters

    After last push on the levee  (since Casey Jones was AWOL) we did X12 Wiley E Coyote on the train tracks.

    A gentle mosey over to the Rocketman field again.  At Rocketman field – we did The newly named Tchoupitoulas Tchoo-Tchoo.  All guys planked – the Pax Broad Jumped over legs until they get to the front – then wait in plank for the next guy to Broad Jump.  Good times.

    Then a final sprint to the FLAG.

    COT:  Prayers for our past and current soldiers.

    Not much mumble chatter today.  Just a solid workout.  Nip-Tuck got landmined by some dog on the levee.  Peck lost his Specks on the levee.  (Maybe his 3rd nickname is coming soon?) I lost my Weinke on the levee too.  Splash get better.

    Tclaps to the PAX that donated to the Movember Prostate Cancer fundraiser we are doing right now!

    Announcements:  Pancakes – Saturday after we workout!  Join us!  Hosted by Side Effects and Amnesty

     

  • 610 Stomp #13

    “The best time to plant a tree was 20 years ago. The second best time is now.” –Chinese Proverb

    Many people say “Safety First” when it comes to hard work, and F3 NOLA is no different.  OSHA was first on the scene to ensure safety standards were met as YHC pulled up with 10 minutes to spare.  It was a brisk 58⁰ Tuesday morning, which led to a PAX record showing of 11 men … even RY & Heisenberg made their first (of many) 610 Stomps.  #Tclaps and welcome to Madonna (San Antonio) for posting today due to the #F3ExchangeProgram, where Amnesty and Madonna were able to switch Tuesday AO’s.   After the usual talk about the route, we were ready to start our journey … but first:

    DISCLAIMER

    The Thang:

    You know the deal.  A 4.5 mile loop around city park & stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace.

    The usual spread of running groups formed in the PAX as we ventured out.  Our group (Bubba, SFX, and YHC) felt like #LesMiles with many clock issues this morning, and Hawg blew past us with a “It’s only been 5 minutes…” shoutout as we were deep into our burpee routine.  But we finally got it together, and actually had one of our fastest times this morning.  #Tclaps to SFX for beating his PR by 1 minute.

    Once the PAX was accounted for, we sealed the deal with 10 more burpees, and circled around the flag for Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Madonna).

  • Meanwhile in the City

    Whilst six of our comrades battled rocks in the outskirts, four men decided to test their skills in the friendly confines of Audubon Park. YHC gave a lively disclaimer (thankful for not having to go solo) and then we headed off to the bandstand for nice warm-up COP:

    SSH x25, MC x25, LBC x20, IW x25, Peter Parker x25, LBC x20

    10 quick box jumps OYO down below then we moseyed down the loop to row bars: Rows x10, Low slow squats x20, rinse, repeat

    Took a long mosey (at least it seemed that way) to the next feats of strength station: Dips x10, Pull-Up/Knee Up x10 & Jump Squats x10 then a good ole repeat

    Short mosey past the Friday ducks onto the benches: Step-Up R x25, Dips x20, Step-Up L x25 & Derkins x10

    Moseyed to station #3 for a couple rounds of pull-ups x5 and lunges x10. Yankee commented the new exercise bench reminds him of a love seat toilet for two (must be popular up north).

    After a mosey over to the fountain for a sip of the Mississippi and discussion on how to best utilize the stations when Mondays go double digit (next week?), we set off a good pace to last station for leg swings x10 on the Monkey bars and Parker Peters OYO while you wait.

    For the finale, we booked it back to the flag on a furious (yes, furious) pace. Tclaps to all for finishing strong.

    Thoughts and prayers for RY’s aunt.

    Great start to the week. Thanks

     

     

     

  • Cool Hands

    6 men finally enjoyed some cool temperatures in the Metairie gloom.  I wander if it was as cool down south where our Audubon brethren met this morning.  Marlin biked in hot, YHC gave the disclaimer and we headed off toward the rock pile

    We enjoyed a quick warm-up COP prior to selecting our rocks.  SSH x 30; Windmills x 15; Mountain Climber x 30; IW IC x 30; Jack Webb to 10  (Yeah that’s right.  We did Jack Webb in the warm-up)

    Time to select our rocks.  YHC let the pax know that running with the rock would be minimal, so they could feel free to go a little bigger than usual.  With the perfect rock in hand we completed a Rock COP:  Squat Presses IC x 10; Back Rows IC x 15; Bench Press IC x 20; Squat Presses IC x 10; Deadlifts x 20; Toe Raises IC x 30; Repeat entire set

    Next we set aside our rocks and hit the track, running to the far side playground (about 1/2 mile).  T-claps to Marlin for killing it. Once we got there we divided up into 2 groups.  One group does pull-ups while the other group had the count with the prescribed exercise:  Set 1 = 20 squats, flapjack; Set 2 = 15 Merkins, flapjack; Set 3 = 10 burpees, flapjack

    We hit the track again to complete the loop and rejoin our rocks (another 1/2 mile).  T-claps to Shorty for killing it.  It was time for a little Boss Keane’s rock pile #crowdpleaser.  It’s impossible to put into words, so if you don’t know what it is, you’ll have to come out to #RockCity and experience it (or watch Cool Hand Luke and try to imagine what it could be).  We moved the rock pile 6 times.

    We returned our rocks and ran horses to the stable back to the flag.  T-claps to Tool for being the lead stallion.

    Reminders about this week’s workouts, t-shirt orders open until 11/20 and opportunity to grow your stache and/or donate to http://mobro.co/f3nola

    Shout out emphasizing living Third – putting our creator first and community second, as well as prayers for family members.

    Thanks for supporting RockCity.  We are building something great.

    -Hawg

  • Q Coming in Hot

    14 Pax showed up on a humid Saturday morning to put in their weekend down-pain-ment. The QIC was just getting on his bike (3.5 miles away).

    Hawgcycle took the Q for a warm-up COP

    Imperial Walkers IC X 25
    Burpees 3 sets of 10/min
    low slow squats IC X 30
    alternating shoulder taps IC X 30

    Side Effects took the Q for some Mary COP

    LBCs IC x. 30
    LBCs IC with a hold count x 30 (this is when YHC came in hot)
    Flutter kicks IC x 35

    YHC take the Q

    mosey north west to some picnic tables
    in memory of Rev: over unders on the tables, each man does 3 overs and 2 unders

    mosey north to a nice open grassy area for some Elevens (missing Amnesty at this point)
    Elevens on your own with burpees and jumping squats
    #tclaps Hawgcycle leading the Pax

    Shorty gave us a 30 count

    mosey to the baseball diamond for Bear Baseball
    bear crawl from base to base alternating position each time (regular bear crawl, backwards, ‘gorilla’ to the right, ‘gorilla’ to the left)

    Tool gave us a 20 count

    mosey to the nearby ‘gym’
    groups of three for the following circuit

    Pullups (they were the count for rotation: 8 each or a 20 sec dead hang)
    Step ups
    Merkins
    Monkey bars
    Dips

    mosey around to the fountain in front of Carousel Gardens for push-a-rama

    Decline Merkin IC x10
    Dips IC x15
    Incline Merkins IC x10

    sprint to the flag

    plank-o-rama

    30 secs standard
    30 secs right side
    30 secs left side
    30 secs inverted
    20+ secs Mission Impossible

    Good work

    Next week, pancakes hosted by Side Effects and Amnesty after the Saturday workout!

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race

     

  • Blackjack

    Pre-Thang:

    Shorty rolled in early, blasting Lil Wayne from the factory speakers of his mid-sized sedan. The rest of the PAX then began trickling in one by one. When 5:30 a.m. rolled around, a non-convergence record of 20 men had assembled in the morning gloom.

    The PAX made a short mosey across the street for a Circle of Pain with a blanket of fog slowly lifting from the dew dampened ground.

    SSH x 20, Mountain Climbers x 20, Imperial Walkers x 20, Peter Parkers x 20.

    On the mosey back across the street, Rocky Top appeared out of the fog, joining the PAX and giving us 21 (Blackjack, get it?)

    The PAX gathered by the row of 12 light poles near the track for a drive down Route 66.

    Round 1, Low Slow Squats at each light pole. After the requisite eleven light poles were hit, a sprint to the end of the row of lights, plank up, and wait for the six. With six in hand, a walk to the pond behind the bandstand for Hip Slappers x 5 each hip, Incline Merks x 15, dips x 15. Sprint back to first light pole near the track.

    Round 2, Lunges – plank up, and wait for six. Walk back to the bandstand for some more Hip Slappers x 5 each hip, LBCs x 20, Merks x 20. Sprint back to first light pole.

    Round 3, Squat Jumps – sprint to end, plank up, and wait for six. Back to the bandstand for some more Hip Slappers x 10 each hip, LBCs x 20, Derkins x 15.

    Another sprint down the row of lights. Bear Crawl from the first light to the third. Backward Crab Walk from the third light to the fourth. Lunge walk from the fourth light to the fifth. Get some well deserved water and plank up for the six, then mosey to the flag.

    At the flag, take a count, name-o-rama, shout outs and prayer.

    Nice work fellas!