F3 New Orleans

Category: Backblasts

  • Wet Miles

    #Tclaps to the six who braved the rain, or YHC says, enjoyed the rain, this morning. YHC had a plan for the opposite end of the levy this morning…there was a lot of moseying. #Tclaps to Cotton for staying with PAX.

    the Thang

    Mosey to the Bandstand. First COP out of the rain on the bandstand.

    SSH x25
    Imperial Walkers x25
    Squats x20
    Peter Parkers x10
    ‘Mericans x10
    Parker Peters x10
    10 over and back wall jumps on the band stand and back out to the rain

    Mosey across Magazine for MOM
    but first, a #SuddenChange and a log roll to the tree to circle up (embrace the wet)

    LBC x25
    Mountain Climbers x25
    Luganis (piked crunches) x15
    Hip Raises x15 each side (thanks for these killers Rev)

    Mosey toward the Levy #SuddenChange

    Partner up at the levy for buddy carries up then 25 calf raises with the buddy on top and wheel barrow down then switch.

    #Tclaps to Cotton for making a joke here that YHC didn’t get until after lunch…

    Cotton is soft.

    Sprint up and back down then 10 burpees before the long Mosey back toward the flag
    20 yards or lunges, 8 or so yards of backwards lunges

    Partner up at the pullup bars, burpees got the time
    burpees, mountain climbers, pull ups,

    Finish with a 30 count (thanks to the tomatoes’ coach for the count from distance) in the plank.

    Shout Out
    Reveille and YHC had a successful charity banquet last night.
    Prayers for Channel Mullett’s dad, YHC’s dad (back surgery) and Rev’s father-in-law.

    Announcements

    Friday with Roots at Wolfpack Mountain
    Saturday with Rev at the Mothership (City Park by the Great Lawn)
    Monday with Hawgcycle at Rock Cityn (Pontiff Playground)

  • Dance Like a Fly, Bite Like a Mosquito

    YHC was the first person in my junior high to defeat Mike Tyson in the NES version of Mike Tyson’s Punchout.  This was before we learned about the cheat code that would take you straight to him, or Buster Douglas did it in real life.  That was definitely the biggest accomplishment of my life at the time, and may still rank number one.  We worked out with Tyson today at #RockCity.  We did not go a full “Ten Rounds with Tyson” like the name of the F3 workout supposes.  Today we only did three rounds, but that counts as a full match in the Nintendo version.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field. (Selecting the rock has become the most difficult part of the workout for Yankee.)
    • Rock COP: Squat Press IC x 12; Back Rows IC x 12; Curls IC x 12; Toe Raises IC x 40 (The Pax particularly enjoyed that one); Shoulder Shrugs IC x 20; Dead-lift IC x 10;
    • Mosey to the Hill
    • Hill “Sprints”: Run con roca as fast as you can over the hill and to the fence on the other side.  That’s one.  Run back con roca.  That’s two.  Go to 10.
    • Mosey over the hill and onto the Soccer/Baseball/Pee-wee Football field.
    • 6 MOM: LBC IC x 50; LBT x 50; Flutter Kicks IC x 40; Russian Twist IC x 25; Mosey to the sideline
    • Three Rounds with Kid Dynamite – Rocks are placed at midfield. One round consists of running from the end line to midfield and doing said number of reps of said exercise with your rock.  Then run sin roca to the opposite end line for 10 burpees.  Run back to mid-field for more reps of said exercise with your rock.  Finish by sprinting back to the start sin roca.
      • Round 1: 15 Shoulder Presses
      • Round 2: 10 Rows
      • Round 3: 10 Curls
    • Mosey back to the Rock Pile. (Hopefully Yankee remember where he dropped his rock.)
    • Horse to stables back to the Flag.

    Moleskin

    Great workout today.  YHC was very excited to see 7 strong this morning.  T-claps to Roots for squeezing a Metry workout into his new schedule.  He was certainly digging deep and pushing us during the workout.  Good to have you there brother.  T-claps to Mr. Awesome and Rev for pushing the pace today.  It’s also always good to see Tundra on a Monday.  We will miss him come July.

    Shout Out

    We gave thanks for our health and the opportunity to come out and get stronger.  We lifted up those that are not as fortunate right now, specifically Channel Mullet’s dad and Lo Pair.  We prayed for their recovery and God’s comfort and strength through the process.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Mr. Awesome
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park
    • Sunday – Shamrockin Run http://shamrockinrun.com/register Online registration closes 3/10.

  • Yoda says “Russian Twists” do you will

    Pre-Thang – Woke up on time but I was scrambling to find the deck of cards I picked out last night.  Had to sub a deck of my 6 year olds Star Wars playing cards.  Made for a bizarre Deck of Death.

    The search for the Deck caused me to pull up at 6:59 on time but barely! There was a nice sized PAX of 10 waiting for a Saturday mosey.

    Thang: Disclaimer then we were off.  A short run across the Great Lawn for our first COP warmup.

    SSH, Peter Parkers, Sumo Squats and Mountain Climbers x 25

    Walk over to the breeze way grab a column for some peoples chair.

    Leg’o’rama:  1 min People’s chair , recover, 10 arm presses in People’s Chair, recover, 30 secs left leg up, recover, 30 secs right leg up, recover 30 secs People’s Chair

    Long Mosey to Baseball Field across from track.

    COP:  Deconstructed Burpees.

    In Cadence – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, and OYO 10 Squat Jumps

    Mosey over to Football Field Track and it was closed to repair the grass so we #suddenchange and modified to the field beside the football field

    At the Football Field we did Burpee Suicides declining 5,4,3,2 and 1.

    Then we did a Bear Crawl for 15 yrds, 15 yrds Boo Boo Bear Crawl right leg, 15 yrds Boo Boo left leg ***This made us miss our brother – Blue Dog.

    Then we went back with Bear Crawl 15 yds, Crab Crawl 15 yds, and finish by Jogging it out.

    ***YHC was impressed by the fortitude of the FNGs who kept hanging in!

    I keep reading about the Deck of Death so I was excited to try it today.  Exercises were:

    Diamonds = Merkins, Clubs = Sumo Squats, Hearts = Peter Parker Peters  Spades = Russian Twist

    We did  Russian Twists – 7,6,5, 14, 10,11,9,4,3  Peter Parker Peters – 10, 11, 9,2, 5, 14  Merkins – 9, 3,7,2, 5,11,13,12, 8 Squats – 12,5,6, 8

    This was our first DOD and we didn’t finish.  In the middle I called an audible and we took a lap around the track.  A little too repetitive for my task – this probably won’t make it into another workout that I Q.  However that being said – it was fun to watch the reaction to a poorly shuffled deck.  I think we had several spades in a row.

    Mosey back to Great Lawn for Mary.

    Superman to Boat.  6 changes and holds.

    LBCs x 25

    LBC Twist x 25

    Dying Cockroach x 20

    Hip Duster each side x 10

    Penguins/Heal touches x 15

    Wife Pleasers x 20   *no eye contact please

    Then we finished with a 100 plus yard dash to the Shovel Flag.

    Announcements:

    Tclaps to Zombie and congrats on his new baby girl

    Prayers and well wishes from NOLA to Low Pair in Chapel Hill, NC

    The REV will shave his beard if he raises $1000 – for a mission trip to Haiti.

    Petitions were shared for Channel Mullet’s Dad

    If you are interested in being part of an F3 group donation – we can settle up at any of the workouts this week!

    Welcome to the gang – Elmo and Animal!  You had a strong first workout.

    Tclaps to Iggy for coming back for his 2nd F3 workout.

    Finally we closed with an excellent prayer from Bubba.

    Good workout today  and good coffee!  Thanks for ALL 3 F’s today!

     

     

  • For Better or Worse… It’s up to you

    Pre-Thang:  YHC was a little concerned about the 22 degree wind chill and recent low Friday attendance… Nice surprise to end up with 11 PAX, including 2 FNG’s.

    The Thang:   Mosey to TD Jesus for Warmup COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 30 all in cadence.

    Mosey to Comm. Bldg Corner:  5 Burpees at bottom of hill, run up to top for 10 Merkins, then across the hill for 15 squats.  Run back to bottom and repeat x 4. Plank up.

    Mosey to Wolfpack Mtn. Count off 1’s and 2’s for Double Indian Run.  Race to the top.  Team 2 finished first…

    Stop for a few minutes of Mary: LBC, Flutter Kicks, Real Freddie x 25 IC.  Pause for a quick photo.  Mosey to the bottom and plank up, then head to the #shovelflag area.

    Merkins, Plank Walks, Dips x 12 IC, then over to the flag for COT.

    Shout out by Mr. Awesome.

    TClaps to the PAX for sucking it up and coming to sweat it out in these frigid temps.

    TClaps to RY and Splash for the FNG’s.

    TClaps to Cotton and Napa.  Great work! Come back soon.  It gets better every post and so do you!

    Spread the word.  EH a friend.

    If you haven’t been in a while, come get in the groove before the temps rise, the air gets thick and it really gets tough…

    Good Times!

    Roots

     

     

  • Sunrise on the River

    Pre Thang

    11 men made themselves better this morning in the first muggy New Orleans morning of the year. A beautiful rain rewarded our hard work at the end of the workout. It was well deserved.

    The Thang

    Mosey toward rear corner of the park
    Lunge walk 20 yd
    Backward lunges 20 yd
    Continue mosey

    Back corner COP
    Ssh x 25
    Merkin x 10
    Jumping lunges x 10

    Mosey to levee
    Chevy to the levee (NOLA 11’s)
    Run up and over levee, do Cross fit push up x 10
    Run back, do WWII Sit Ups x 1
    Run up and over levee, do Cross fit push up x 9
    Run back, do WWII Sit Ups x 2…. etc until 1 CFPU + 10 WWIISU

    Plank it up

    Mosey to the fly, circle up on the river front
    6 minutes of Mary
    Lbc x 20
    Freddie x 20
    Flutter kick x 20
    Hip raise x 10, each side

    Mosey to Audubon Statue

    Bird Watchers (Dips) x 20
    Step Up, right foot lead x 20
    Incline Merkins x 10
    Step up, left foot lead x 20

    Mosey to Pull up bars, get in pairs, 10 feet apart from one another, front to back. Each team does one of each assignment below, until the team doing burpees finishes 10 burpees.

    Pull up/Negatives/Dead Hangs
    Merkin
    LBC
    Burpees
    Mountain climbers

    Return to Flag
    Plank-O-Rama
    Elbows standard, right hand high, left hand high, elbows.

    COT
    YHC always reminding that we are to be Men who depend upon, and are depended upon. We are always in the circle of man, whether we are sweating or not.

    Moleskine:
    #TClaps to all the PAX for enduring this one without complaining

    #TClaps to Reluctant Yankee for the vast improvement in the run. “It’s nice to be able to use the run to recover.” Aye, thats what happens when you’re becoming a runner.

    #TClaps to MrAwesome and Hawgcycle for finishing every exercise before YHC. I was getting sick of you letting me beat you.

    Announcements

    Saturday @ Story Land, 7am. RY is your Q
    Monday @ Pontiff Park, 5:30 AM. Hawgcycle Q
    Wednesday @ The Birdcage, 5:30 am. MrAwesome Q

    Shamrock Run is next sunday. Don’t be the friend that leaves friends to drink and run alone. Sign up here.

    YHC is offering up my beard as ransom to raise funds for the team I am taking to Haiti over spring break. Info is on the facebook event here. If I raise at least $500, I will shave the beard.

    YHC

  • VQ Part Deux with Amnesty

    Pre-Thang: A decent PAX of 6 assemble to #getbetter.  TClaps to Maverick for bringing two FNGs.  Planted the shovel flag and started the workout.
    Mosey to first COP:
    Side Straddle Hops x 30
    Imperial Walkers x 30
    Merkins x 20
    Slow Squats x 20
    Mosey to outdoor gym.  Six stations, done twice.
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10
    Cross Monkey Bars
    Muscle Up  Bar
    Burpees x 10
    Long Mosey to picnic tables under overpass:
    Incline Merkins x 15
    Step ups 20 (10 each leg alternating)
    Bench Dips x 20
    Mosey to the other outdoor gym and follow the leader:
    Monkey Bars
    Pull ups
    Dips
    Then P3 as a group (P3 – Peter Parker Pushups)
    Mosey to Great Lawn for some Mary:
    LBC x 20
    Hello Dolly’s x 20
    Freddy Mercurys x 20
    Putins x 10
    Short Mosey to flag for COT.  After name-o-rama, Q gave the shout out.  Prayed for Channel Mullet’s dad who is having surgery soon and for FNG-Bubba to have success at his job at Right to Life.
    Posted by RY on behalf of Amnesty

  • Reservoir Dogs

    Four grown men met at a slightly displaced shovel flag in a soggy Metairie gloom for some of YHC’s favorite #RockCity excercises.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: 20 seconds full out, then 10 seconds rest – Squat Press, Curls, Shoulder Press, Row – Repeato
    • Mosey to the hill
    • Jacob’s ladder to hell: Run over the hill con roca and do 1 burpee.  Back over the hill con roca and do 10 chest presses while lying in a puddle of agua fria. Repeato, adding one burpee each time, finishing at 7.
    • Mosey back toward the flag football field.
    • Boss Keane’s Rock Pile – Moved the rock pile 6 times.
    • 6 MOM: LBC IC x 50; LBT IC x 50; Russian Twist IC x 30; Flutter Kicks IC x 30; Back-Scratchers IC x 30
    • Mosey back to the rock pile to return the Parish Property that we borrowed.
    • Horse to stables back to the Flag.

    Moleskin

    After Katrina, the Parish has designated Pontiff Playground to be used as an emergency reservoir in case of a major flood.  Needless to say, it doesn’t drain well after a rain.  I knew it was going to be pretty wet after the rain last night and had to make a decision if I wanted to keep the ladder to hell in the workout today.  My decision to keep it in the work out led to a lot of #mumblechatter coming from Yankee.  I didn’t really catch all of it. I believe it was directed at YHC and it seemed to be fairly negative.

    I was really happy with the way my shirt looked after this workout.  I was going to post the picture, but I don’t think I have the ability to do that anymore.  Anyway, it was real dirty.

    Again, I know there has to be a better way to say this, but there were some really big rocks out there today.  T-Claps to everyone for their selections.  We are definitely getting stronger.

    Shout Out

    Prayers lifted for friends dealing with cancer.  Also prayers for children battling the flu.

    Announcements

    The shirt order is now closed.  We received 32 shirt orders.  Thanks to everyone that supported F3 by ordering a shirt.  You should receive it in 3-4 weeks.

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain w/Roots
    • Saturday – Back to City Park – RY takes the Q.

  • Where is everybody???

    Pre-Thang:  A windchill of 29 in the gloom and not many PAX dragging it out of the #fartsack.

    The Thang:  Mosey over to DC Quad Benches for warmup.  SSH x 30, Incline Merkins x 20, Imperial Walkers x 25, Mtn. Climbers x 25, Dips x 20, Plank Jacks x 30, Derkins x 12. All in cadence.

    Mosey to Wolfpack Hill.  Run all the way up and pair up 1’s and 2’s.  1’s begin the designated ab exercise while 2’s run down the stairs one flight, then run back up the ramps going backwards on the incline.  Switch when done and repeat until all exercises are done. They were: Real Freddie, LBC, Hello Dolly, Russian Twist, Hi Dolly, LBT, Flutter Kick. Mosey back to the shovel flag.

    COT w/ Shoutout by Reluctant Yankee

    Moleskin:  Another great morning getting better and feeling alive!  Glad to have made the commitment to get out here at least two days a week and all four as often as possible to get sharp.  What a fantastic way to start your day, week, month, you name it… Get out here.  It’s free and everyone is welcome.  No man is ever left behind. WHAT ARE YOU WAITING FOR???

    TCLaps to RY for bringing out another FNG.

    TCaps to FNG Iggy  and Hawgcycle for pushing the pace at Wolfpack Hill.

    TClaps to Little Caesar for sticking with the program.  Glad you keep coming back.

    Storyland Saturday @ 07:00 with Amnesty

    Rock City/Pontiff Monday @ 05:30 w/ Hawgcycle

    Birdcage Wednesday @ 05:30 w/ ??

    Last day to order shirts is tomorrow 2/28/15

    Good Times!

    Roots

     

     

  • Mary Mary

    5 hard-core men showed up in the cold, rainy Metairie gloom for a #RockCityBeatdown.  YHC has been paying the price for my decision to run the #Fallen5k barefoot.  In light of a bloody nub for a pinky toe and a gallon of lactic acid still sitting in my legs, YHC decided to focus on arms and core today.  Yankee thought my teaser tweet last night about Rocks and Jack Webb had backfired as we started out by ourselves at go-time, but luckily for us our numbers increased by 150% before we selected our rocks.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 15; Backwards Arm Circles IC x 15
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Jack Webb with Rocks (We made it to 7); Curls IC x 10; Rows IC x 12; Dead-lift IC x 10; Shoulder Presses IC x 10; finish with one set of 8 Jack Webb reps.
    • Mosey to the Football Field
    • 6 MOM: LBC IC x 40; Freddy Mercury IC x 40; Flutter Kicks IC x 40; Russian Twist IC x 25; Hello Dolly IC x 30; LBT IC x 40; Back-Scratchers IC x 30
    • Mosey to the sideline
    • Modified Carse:
      • Set 1: Bear Crawl to midfield and back (50+ yards); 18 reps each of Squat Press, Curls, Rows OYO
      • Set 2: Bear Crawl to midfield and back; 15 reps each of Squat Press, Curls, Rows OYO
      • Set 3: Bear Crawl to midfield and back; 12 reps each of Squat Press, Curls, Rows OYO
      • Finish with one last Bear Ccrawl
    • Mosey back to the Rock Pile.
    • Horse to stables back to the Flag.

    Moleskin

    The cold certainly seemed worse today after our upper 70s temps yesterday.  T-claps to everyone for making it out out of the #fartsack and into the #gloom.  Not a lot of running, but a good solid workout.  I think the Pax enjoyed the Mary Marathon.  The Rock Jack Webb was as tough as expected.  This definitely gives us a baseline to improve upon. T-Claps to the Pax for pushing the tempo during the modified Carse – The QIC was the 6 in every set.

    Shout Out

    We prayed for a couple of specific prayer requests.  Mr. Awesome also provided a reflection on the Lenten season and how God rewards the time we spend in prayer.  He encouraged the Pax to take some extra time for prayer and reflection and we won’t be disappointed.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    T-claps to all that participated in the Tulane Naval ROTC Fallen 5K is this past weekend.  http://tulanenrotc.com/fallen-5k/.  Great turnout for a great cause.

    • Wednesday – 5:30 @ The Birdcage w/ Rev and Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Back to City Park – Amnesty makes his return (no hamstring exercises).

    -Hawg

  • FALLEN 5k

     

    Our first group 5K and moved AO due to a race!  Very exciting.  7 PAX for our first irregular event and we had several guys still out of town due to the Mardi Gras holiday.

    Pre-Thang:  Beautiful overcast and windy morning (9AM felt like afternoon because of our normal workout time) .  A sharp looking t-shirt and the knowledge that our funds will go to support the LONE SURVIVOR organization was our motivation.  Plus a desire to see the rewards of 4months of F3 in NOLA.  Mr Awesome picked this event and we wanted to support his friends.

    The Thang:

    We stood seven strong with OUR shovel flag as the starting line! See pic.  After Taps and a moment of silence.

    First in for F3 NOLA was Reveille.

    Then Mr Awesome.

    Then Hawgcycle — Who ran the race barefoot and in ponytail.  2 things I’ve never seen and neither had a few others.  He was the celebrity of the race.  “Did you see the barefoot guy?” was heard a few times!

    Then LIttle Ceasar with a solid run.  His sister – Sister Ceasar also ran a solid race.  She flew past me at the halfway point.

    Then Tundra, Reluctant Yankee and Chaka Khan brought up the F3 rear guard but all 3 put down solid runs.

    A fun event and nice morning run for the guys.  3 guys medaled.  Tclaps to Hawgcycle, Mr Awesome and Reveille for their medals.

    Tclaps to Tundra who just received a Fulbright to teach in Jordan next year!  Very impressive.  He also ran the 5k after being holed up sick in bed for 2 weeks.

    Tclaps to YHC for my PR – I ran a 25.30.  Almost 4 minutes faster than my last 5k.  My first 5k since the F3 Leap in NOLA 4 months ago.  Thats right I just Tclap’d myself.

    Tclaps to Hawg for his sub 24 PR.

    Tclaps to Chaka Khan who has  been on a serious Mardi Gras bender and made a strong move to drag his you know what out of bed and left it all – in the birdcage!

    Congrats guys!  It was a fun morning.  I’m looking forward to the SHAMROCK run now.

    Peace-

    RY

    **Couldn’t figure out how to add a picture so check twitter!