F3 New Orleans

Category: Uncategorized

  • Winter Solstice

    Winter Solstice

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

  • Woe to him that falls alone

    Ecclesiastes 4:9-10

    Two are better than one because they have a good reward for their toil.  For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

     

    When YHC woke up to rain, wind and 40-degree weather, I was hoping that no one would show up at my scheduled Uptowner Q.  As I pulled up into the parking area, no one was in sight, no flag was visible and I was about to pull away but I had to make a visible sweep of the AO to make sure no one was there.  As I approached the traditional location, I saw a faint lone figure standing in the rain.  It was Hawgcycle!  He didn’t want to come out either but we made the best of it.  We grabbed our big rocks and headed over to the picnic shelter by the dog park.

    WARMUP

    30 x SSH IC, 25 Copperhead Squats, 20 x Mountain climbers IC, 20 Arm Circles / 10 front and 10 back

     

    THE THANG

    Lieutenant Dan Burpees  – One burpee with rock followed by an overhead shoulder press with the rock then lunge forward 4 steps.  Two burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps.   Three burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps and proceed all the way up to 10.

    Legs – 30 Coppperhead Squats with rock, 10 x IC Straight leg deadlift with rock and some other leg exercises but I’ve forgotten them after a week delay in writing this back blast.

    Core Cliffhanger (Triple Shift Special) – We’ll I finally got around to using the picnic table to focus on the extension of the core (i.e. low back exercises) while making it a partner exercise.  PAX one is lying face down on a picnic table with his torso and core off the table and only his hip and legs are on the table.  PAX 2 is lying on his back at the other end of the picnic table and will hold PAX one’s legs so they don’t fall off the table and his legs are holding 6 inches off the picnic table.  PAX one performs a set number of back extensions with his arms folded at the chest and PAX two can either hold their legs up 6 inches, do a flutter kick, Hello Dolly, Rosalitas, you get the idea.

    We perform the Core Cliffhanger and did 10 back extensions then flapjacked, 15 back extensions, and closed it out with another 15 back extensions.

    Time is running out and the weather sucks.  Finish off with 50 merkins.

    COT

    Countoff, Namerama, and prayers of thankfulness to God and thankfulness to my F3 brother who held me accountable that day and always keeps pushing me to be my best!

     

     

  • I ask not for a lighter burden, but for broader shoulders. — Jewish Proverb

    Shoulders, gentlemen.  Shoulders.

    12 men assembled in the gloom. Standard disclaimer.  5:30 Mosey across Magazine to  oak alley warm up COP:

    Smurfjacks x20IC

    Parker Peters x20 IC

    1qrtrArm Circles x 40 IC (20 forward dir)

    Peter Parkers x20 IC

    1qrtrArm Circles x 40 IC (20 reverse dir)

    (hillbillies) 20 IC

    SSH x30 IC

    Next we moseyed to the long green wall. Mumble chatter about dangerous animals on the other side. But the “Most Dangerous Game” PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

     15 degrees (10 derkins)

    45 deg (10 derkins);

    finishing with BTTW (hold for 30 seconds). Lather, rinse and repeat.

    Mosey over to the field parking lot in front of the zoo. We used the four corners of the squarish field for some OYO BLIMPS.

    5 Burpees. Run to next corner.

    10 Lunges each leg. Run to next corner.

    15 Imperial Walkers. Run to next corner.

    20 Merkins. Run to next corner.

    25 Plank Jacks. Run to next corner.

    30 Squats. Run to next corner.

    YHC fumbled the start of an Indian run. Pax moseyed to Magazine St. and back to Audubon entrance for more shoulders.  Modified Dora. PAX partnered up and alternated running around the neutral ground and completed:

    100 Dips

    150 Derkin Shoulder taps

    200 LBCs

    Circle up for Iron Hulks 7s (merkin followed by 4 air presses is 1)

    Mosey back to flag.

    Wrap with announcements and intentions, and prayer.

  • Frozen Mountain

    0528 and 9 brave souls emerged to help celebrate my 3 year anniversary (12/6).  Quick DISCLAIMER and let’s mosey…to the first deck of the parking garage.

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 30 IC

    Time to head up the mountain.  Single file Indian Run.  On the way up we lost two due to “personal issues”, YHC included.  L-Wire temporarily took the Q.  When YHC returned to the group near the top of the mountain, they were doing Elevator BLIMPS.  (partner up, one runs down one stairwell and up the other while the partner is doing BLIMPS).

    After it was time for Pusharama:

    -Merkins x 20 IC

    -Diamond Merkins x 10 IC

    -Wide Merkins x 15 IC

    -Staggered Merkins x 10 IC / each

    Time for some Mary and let’s make it a Jukebox (each pax chose an ab workout):

    -Peter Parkers

    -Rosalitas

    -LBTs

    -X’s and O’s

    -Wife Pleasers (I continue to feel Seaman looking at me during this No-Eye Contact event)

    -Scissors/Flutterkicks

    -Penguins

    (I know I’ve missed two ab workouts for Mary…add to comments)

    Time to mosey down the mountains, via ramps, and back to the VSF.  Countoff, namerama, announcements, shoutouts, and a prayer.  It wasn’t as cold as when we first started.  T-Claps to L-Wired for stepping up and taking the Q for a few.  Good times…

  • Tryptophan Fartsackers Anonymous

    Everyone knows that the Thanksgiving Day feast needs a good sweat-out.  So there will surely be a large number of HIM this morning.  The trouble with YHC is that he thinks too much sometimes.  Besides YHC, just one lonely PAX appeared in the gloom.  T-Claps to Tool, my wingman for the morning.  A short disclaimer leads to The Thang, which is always more intense with a smaller PAX.

    Warm Up

    • SSHs 30xIC (YHC lied before; he does sometimes start with SSHs)
    • Low-Slow Squats 30xIC
    • Merkins 22xIC
    • Hillbillies(?) 30xIC
    • Merkins 8xIC (because YHC can’t count)

    Get a pair of rocks: one medium, one bigger.  [Not Hawg Big, but just bigger]

    • Elf on the Right Shelf 16xIC (smaller rock)
    • Squats 16xIC (larger rock)
    • Dead Lift 16xIC (larger rock)
    • Squats 16xIC (smaller rock)
    • Bench Press 16xIC (larger rock)

    Rinse and repeat with just 12, then with just 8 and finally with just 4.  Then a round of skull crushers: interlocking situps passing a rock from the ground overhead to the other PAX, 25 per HIM for a total of 50.

    Wall of Pain

    • Sit for a while with whatever rock
    • Continue sitting for shoulder presses 10xIC?
    • Continue sitting for some more
    • VERY short rest
    • Sit some more
    • Continue sitting for some curls 10xIC?
    • Continue sitting till the legs start shaking, then continue sitting some more.

    Wobble over for a few minutes of Mary

    • Dr. W (since Side Effects had been in town) 10xIC
    • Flutter Kicks 25xIC
    • Dying Cockroach 25xIC
    • LBCx 25XIC
    • One or two other things YHC can’t remember, probably 25xIC

    A minute left, so 10 burpees OYO.

    A quick and efficient Countoff, Name-o-Rama and short COT for thanks for all.  JV

  • P2-610 Stomp #118

    P squared…K9’s Puddles and Pace Car joined us on our run this morning.

    After the brutal beatdown of our hamstrings at Rock City (thanks Triple Shift), it was time for a nice and easy run of 20 minutes out on the traditional route past the museum and along the bayou, and back.  Back at the SF, 15 burpees cuz that’s what we do at the Stomp….

    Countoff, namerama, announcements, shoutouts, prayer.

    See you at the Foundry tomorrow…

  • Monday is FUNDAY!

     

    We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout.   I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on Monday morning after the Thanksgiving weekend.  As I pulled up, a few PAX were there and then two by two they came in to make a dirty dozen.  WOW!  I guess we all ate too much turkey and needed to get some calories burned up.  It’s 5:30 am and Rudy reminds me that it is time to GO!

    I give a quick disclaimer and head out to the track and run around the back side and take the long way to the rock pile.  Watch out for the water puddle!

     

    WARMUP – Side Straddle Hop x 30 IC, Imperial Squat Walkers x 20 IC, and Plank Jacks x 20 IC.

    Enough of the warmup.  Grab a rock and head out to the football field.

     

    THE THANG

    1. Burpee / Rock Throws –  We line up on the goal line and I give instructions to make sure there is ample space between each PAX a couple of times with much mumble chatter.  I explain the exercise of burpees / rock throws.  Perform a burpee with your rock and as you stand up from the burpee, grab your rock and heave it forward and then walk to your rock and proceed with another burpee / rock throw combination until you reach the other goal line.
    2. Legs – After the Burpee / Rock Throws, we proceed to work on our hamstrings and lateral movements.  Straight leg deadlifts with rock x 20 IC, side lunge with rock x 10 IC each side, single straight right leg deadlifts with rock x 10 IC, side lunge with rock x 10 IC each side, and single straight left leg deadlifts with rock x 10 IC
    3. FLORA – This is a partner exercise with 100 Merkins, 200 LBCs, and 300 full squats all done with a rock.  Merkins – Partner 1 does 10 derkins on a rock while partner 2 holds in plank position (feet on rock) and flapjacks until 100 merkins are completed.  LBC – Partner 1 does 20 LBCs with their rock over their chest while Partner 2 holds their legs six inches off the ground with arms extended holding their rock over their chest and flapjacks until 200 LBCs are completed.  Squats – Partner 1 does 25 front squats with their rock while Partner 2 holds an Al Gore with their rock and flapjacks until 200 squats are completed.  Due to the time, I had to cut it down from 300 to 200.
    4. Rock Webbs – With about 12 minutes left, I thought I could get this exercise routine done in time but I had to cut this one short due to Rudy and Hawgcycle’s reminder of Reluctant Yankee’s email of ending at 6:15 am sharp!  Oh well, here we go.  One merkin with hands on their rock and then move to a kneeling position and proceed to do 2 shoulder presses with their rock.  The increasing sequence of 2 merkins with rock, 4 shoulder presses with rock, and so on till you reach 10 merkins with a rock and 20 shoulder presses with a rock.  I had to cut it off at 9 merkins with only 2 minutes left.

     

    We hurry back to the rock pile and mosey back to the flag.  Countoff, Namerama, Announcements, and Special Intentions for Brady (Tool’s son) and all families with special needs children.   Lord help us to be a positive influence for our wives, children, friends, and community in our BOM!   Thank you for the opportunity to lead!  Soli Deo Gloria!

     

     

  • Post Thanksgiving Music and Running

    We all are guilty of over eating this time of year,  given the cold and need to stay warm,  we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership.  Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.

    Warm up

    (25) Imperial Walkers

    (21) Abe Vigola/Windmills

    (12) Forward Arm Circles

    (21) Peter Parkers

    (12) backward Arm Circles

    The Numbers How a subliminal pattern of 2112…..

    Great lead in to first group exercise,  a Red Barchetta: (or modified per F3 definition)

    Off to field across from Museum

    Every tree we run to,  multiply by 10 to get the reps,  then reduce each tree by 2 for next location and last rotation by 1.  PAX reassembles upon each run. Rush’s music was never simple nor liked by all….

    Here is what you get:

    Run to 8th tree 80 SSH

    Run to 6th tree 60 Mountain Climbers

    Run to 4th tree 40 LBCs

    Run to 2nd tree 20 merkins

    Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)

    Back across the Street for a traditional Dora 123 with a run around the Museam as a timer,  and then flap jack with Partners.

    300 Squats (while Mathlete critiqued all our forms)

    200 LBCs

    100 Merkins

    And apparently,   this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.

    Thereafter over to fountain for some dips and derkins

    12 Dips

    12 Derkins

    10 Dips

    10 Derkins

    After repeated requests for Box Jumps,  given my history with Mothership Q and injuries at the fountain,  yes we did (5) reps with no injury,  the curse is gone.

    Then off to an Indian run with majority of Pax.  Originally planned as a suicide run but again,  burps were not the thing today.

    Back Peristyle for some Mary:

    Tribute to Late Malcolm Young and discussion on ACDC,  Stay in plank for duration of song,  Merkin everytime Thunderstruck is sung.

    (15) Hello Dollys also accompanied by a soundtrack closer to home

    (20) Flutter kicks

    (10) merkins and that is it

    Back to flag for Mame-a rama, announcements, Intentions,  and naming a new FNG.  Welcome Rolaids!  Hope to see you back.

    Remember the destrahan obstacle course next Saturday,  no mothership in City Park,  maps handed out by Mathlete.

    Thanks for the opportunity to lead.

    Bongo

  • Four Legged Fartsack @ Stomp #117

    Nine Pax were treated to a cool and crisp morning in City Park, perfect for the usual Tuesday run + lagniappe.  Puddles had signed up for his VQ but couldn’t make it so after playing eenie meenie miney mo with the PAX it became apparent I’d get stuck writing the backblast.  T-claps to Fracsac for bringing FND Pace Car since the previous memo stated it would be a four-legged friendly beatdown.  Also, T-claps to Heisenberg and Da Parish for a pre-thang run and getting some extra miles in.  And right before take off, Shorty surfaces from the gloom for the koter…along with a shovel flag that hasn’t seen the light of day in months.  YHC had to quickly come up with a game plan so after taking a quick poll from the PAX, it was decided we’d run 40 min (20 out, 20 Back) at your own pace along the Bayou route and reconvene at the flag for the finale.  We took off with the crew drifting off in a few groups, many of us enjoying some good F2 along the route.  Distance covered should have ranged between 3.5 to 5 miles.  Once back at base, we knocked out (4) one minute rounds of high intensity cardio/core exercises: burpees, semi-circle mountain climbers, plank jacks, and low country crab.  This was cause for some grumbling by those that wanted to get off easy with LBC’s or hopscotch.

    Caped it off with a COT.  T-Claps to Jingle Vader on his 250th post of the year!  If posting=manliness then you’re at least five times the man that Shorty is.

    Great way to start a Tuesday.

    Tool

  • That is of course, UTHITFME

    Perfect temperature lead to a Pax of 19!!

    Disclaimer and brief introduction to one FNG.

    Quick mosey through the parking lot to the bandstand for our first COP #1/warmup.  SSHx 20, Plank jacks x 20  Mountain climbers x 20, finished with Box jumps x 20

    Slow mosey with grumbling/mumblechatter from Seaman to the track and sprint to the row bar.

    COP #2.  At the row bar broke into 4 groups.  Group 1- Rows, Group 2- Burpees, Group 3- lateral Line jumps, Group 4- squats.   The burpees led the pace and we rotated when they were done.

    Mosey to the imaginary bollards.

    COP #3.  Bear crawl to light one, SSH +jump to 2nd, bear crawl to 3rd. Diagonal broad jump to 4th, bear crawl to 5th.

    Indian run to front of zoo.

    COP #4. Dips x 20, right leg step ups x 15, dips x 15, left leg step ups x 15, dips x 15, right leg power ups x 15, inclined merkins x 15, left leg power ups x 15, declined merkins x 10.

    COP #5 Broke into two groups.  Group one, ran back towards the park and around the median.  Jog the first half, sprint the second.  Group 2 did squat jumps while they ran.  When everyone back swapped tasks.

    Indian run to pull-up bars.

    COP #6 PIMPS x 2 cycles.  Broke into 5 groups and rotated through PIMPS  twice with 10 pullups setting the pace.  (PIMPS= Pull-ups, imperial walkers, Merkins, plank-jacks and squats)

    Mosey to the golf course for some Mary

    COP#7 Mary time- LBC x 20, LBT x 20, Russian Twist x 20, flutter kick x20, hello Dolly x 20

    Mosey to the flag

    count off, Named the FNG (friend of Hawgs from OOT, minister and horse trainer and more.  Tried to remember name of last triple crown winner but never could.  So he ended up as Mr. Ed.  On a side note it was American Pharoah  which would have been good as well. )

    Announcements and a prayer.  Great morning to be in F3!