F3 New Orleans

Tag: City Park

  • Humping Blocks on Hump Day

    For those who read this title and thought of something x-rated, get your mind out of the gutter.  For the rest of those who enjoy G-rated backblasts, here’s what happened:

    Seven F3 gurus posted at City Park this am for the usual Wednesday fix.  Typical mumble chatter as the PAX walked up, including some kotters to Shorty who has been fartsacking and/or “working” early in the am.  After the disclaimer, off in a mosey down Roosevelt Mall with a detour for a quick warmup COP (all in cadence):

    SSH x40

    IPW x30

    Arm Circle x20

    Windmill x10

    YHC wanted to allocate as much time as possible for the main part of the beat down which included a truck full of cinder blocks parked at the end of RM.  This would be the second time F3 NOLA had a date with these masonry masterpieces.  Time to glove up, grab a block (all opted for the larger 28lb variety), and lift overhead as we walked to the nearby field.  YHC cautioned the PAX to watch dropping the blocks on their heads since these had to go back in stock at work and it would be difficult to resell them if they were cracked or stained with blood.  Circle up for round 1 of the block party (all con el bloque):

    Row x30 IC

    Squat Press x20 IC

    Curl x20 IC

    Side Step w/Knee Up x30 IC

    Rinse and Repeat

    Quick breather then paired up for more cementitious bonding:

    PAX 1:  Farmer’s carry two blocks to top of hill (approx 50 yds), crank out 10 burpees on hill, farmer’s carry back, plank and wait for…

    PAX 2:  Run to old Foundry (approx 150 yds), crank out 10 pull ups/hangs or AMAP, run back.

    switch and repeat.

    YHC hoped to squeeze in another round of these but time was ticking so the pairs lined up 10ft apart facing each other for an alternating block circuit:

    Squat w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Lunge w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Had to also scratch round two of these after looking at watch which showed just enough time for a quick round of Mary:

    Russian Twists w/Block x20 IC (good stuff)

    Knee Ins while sitting on block x15 IC (awkward and ugly)

    Cockroach Crunch LBC Block Press Supreme…x20 IC (good stuff)

    T-minus four minutes so grab your block, lift it overhead, and start pressing all the way back to the truck.

    Indian Run back to the flag.

    COT included prayers for everyone going back to school, those battling medical issues, and YHC’s son.

    Mumble chatter highlight:  When YHC asked the PAX for confirmation on proper row form, some questioned Walleye’s input claiming he was trying to drum up business rather than see us go injury free.

    Moleskin:  It will be interesting to see if Team F3 Uptown ever decides to keep up with the Joneses by incorporating boulders or concrete blocks into an Audubon workout.  Until then, we can only assume they are not capable of such things and will leave the heavy lifting to those of us north of Claiborne Ave.

    Thanks for letting me lead.

    Tool

  • F3+NOTC+2Miles+ColdBeer=GoodTime

    “Running is not, as it often seems, only about what you did in your last race or about how many miles you ran last week.  It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.”   -Richard O’Brien

    The PAX of F3 NOLA trickled into City Park Wednesday evening to not only test the limits of our middle-aged chassis (minus the 20-somethings) but also support NOTC in their quest to promote running in the community.  This was a good setting for us to get the word out about F3 and EH a few new guys.  T-claps to the 16+ PAX for posting, even though it looked like it was going to be a washout.  Luckily, it cleared up and the race went off as planned.  T-claps to those who stayed behind to man the tent and churn our cups of Gatorade to the masses.  Those that ran were greeted with the all so pleasant mugginess that is to be expected this time of year.  Despite the heat and humidity, several PAX pushed hard and had great race times.  T-claps to Cowbell, Rudy, Shorty, Roots, etc for taking the lead.  T-claps to everyone for EHing after the race.  The rain made the crowd a bit light but there were plenty of potential gloomers.  YHC gets the vibe our numbers will continue to grow due to the PAX spreading the F3 love.

    T-claps to Rudy for getting this pic and t-claps to Side Effects for building the cool sign:

    Thanks to everyone who came out, contributed, or helped out.  Hopefully we can do more events like these in the future.  It was also good to meet some of the Ms and 2.0s.

    See you in the gloom.

    Tool

  • 610 Stomp #48

    “Sometimes you win, sometimes you learn.” – Chinese proverb

    10 men gathered in the gloom this morning.  Great turnout!

    DISCLAIMER

    Tha Thang

    6 minute run, 1 minute burpees/walk/recover/etc.  Our destination was the highest point in NOLA, which Tool is the only one who knows it by name… we will call it Tool Mountain #hammertime. Pax stayed together for this one.  Got in two sets of burpees x 10 by the time we got to the start of the trail.  Once we had our six, we ventured into the forest… Cowbell was like:

    nailed it reaction excited amazed

    After running through 3 spider webs, we arrived at the base of Tool Mtn.  Pax partnered up…Pax #1 ran up the mtn.  Pax #2 did low slow squat jumps.  Flapjack one time due to time, and head back to civilization.  10 more burpees before our trek back to the flag.  Once back, held the COT which included the countoff, namorama, and prayer. Thanks for letting me lead.

    Naked Man Moleskin

    2-a-day tomorrow –  Part 1: Foundry/Birdcage @ 0530 hours;  Part 2: NOTC Race @ 1900 hours (a.k.a 7pm)

    GO Ruck is 11.11.16.   Signup today!

     

     

  • Ledge-O-Rama, Ledge Love, Lots-O-Ledge,….

    Fourteen of New Orleans’ finest came out to City Park this am to strengthen our bodies and minds. The sun was up and so was the temp which meant we were in store for a sweaty morning. Right before launch, YHC informed the PAX that the workout would have less running and take it easy on the legs since we’ve had our share of two-legged exercise this past week and will the next. Disclaimer…then off in a mosey to the Great Lawn for a warmup.

    Pre-Thang:
    SSH x30 IC
    Arm Circles x30 IC
    Shoulder Taps x20 IC
    IPW x20 IC
    Sqaut Kicks x20 IC
    Reposition for Bear Crawl across the Great Lawn

    Mosey over the the Sculpture Garden ledge to start the Thang. YHC informed the PAX this would start the ledge-o-rama themed workout which would involved lots of concrete around the park.

    Ledge #1:
    Box Jumps w/step down x10
    Dips x20
    Inclined Merkins x30
    Rinse and repeat

    Mosey to the Museum for Ledge #2:
    Pair up for a few Dora (Dura??) circuits. Cumulative count with one PAX doing specified exercises while other PAX run to steps, bunny hops up each step and back to ledge. Keep a running count for:
    200 Hip Slappers
    100 Side Step Up w/Knee Up (50R, 50L)
    100 Dips

    Grab water and line up for Indian Run up and down Lelong Dr. Lots of cars and people so we opted for the sidewalk. Not the prettiest Indian Run but it worked. Once back, the IR turned straight to a mosey headed for the Big Lake ledge. Once there we lined up for a core focused COP. Ledge#3:
    Peter Parker Inclined Plank w/alt foot taps to top of ledge x20 IC (not official name for these??)
    Russian Twists x25 IC
    Hip Thruster-R x20 IC
    Peter Parker Inclined…. x20 IC
    Hip Thruster-L x20 IC
    It was sunny, hot, and lots of glare from the water so YHC forgot to introduce a round of Knee Drive Holds that were on the itinerary.

    Mosey back to water fountain, then to museum steps for a some more interaction with concrete. Round#4:
    Ascending Merkins, aka Tooth Fairy, aka Elevator???, aka Stairway to ???….
    Increasing Merkins on each step: x1,x2,x3….up to 11. Total count was 66 Inclined Merkins

    Mosey toward the flag with a pit stop at Popp’s Bandstand more masonry fun. We only had a minute of two left so YHC had to abbreviate this drill from five rounds to three. After explaining and being gullible enough to give a complete 3 burpee demonstration, YHC led the PAX into a quick Round#5:
    Jump up high ledge of bandstand, knock out 3 Burpees, run down other side and back to high ledge. Repeat twice with descending burpees then run to flag and plank.

    Announcements included reminder about NOTC Wed night race on 07/20 that we are sponsoring. Also, Wed am needs Q for Foundry workout. Reminder to hydrate before, during, and after workouts. T-claps to Bubba for getting those snazzy F3 business cards made. We’ll have some at the race on Wed as well as some of the morning workouts. Prayed for those travelings, YHC’s son, special intentions, along with and end to the violence and racial tensions throughout the nation and rest of the world.

    Good turnout for coffee afterwards with top notch service from our favorite waiter, Mike.

    Thanks for letting me lead this morning.

    Tool

  • 610 Stomp #47 Fartlekin’ Redux

    Word Origin (Swedish): literally…speed play

    Four men with the intestinal fortitude to show up and improve themselves met by the shovel flag. Fresh off vacation and with fond memories of Hawg’s Fartlek some weeks back, it was time for a Redux. After Disclaimer, we stepped off and ran to Canal Blvd…about 4 miles. During the run we did four sprints…of varying exertion levels: 70%, 71%, 72% and 69%. We returned to the S/F with a few minutes to spare so we sealed the deal with 10 burpees. Countoff, Namerama, Announcements (see below), Shoutouts, Prayer. See you tomorrow for my Birthday Q at NOLA Foundry.

    7/13 – Gnarly Nutria Meet at our normal Friday AM spot St. Charles entrance to the park **3 Laps=5 miles in Audubon Park at 915PM *early time is to accommodate Tinkles and Amnesty **Huddle around a cooler for some F2 post-night time run. There will be beer, water and gatorade.
    7/17 (Sunday AM)- Spillway Mud Run Reluctant Yankee is the Q Sign Up Here
    7/20 – Tool is the Q Wednesday Night 2 Mile NOTC Run in City Park
    **We are co-hosting this event! Wear your shirt and come help us be visible and part of the community.
    8/6 – Night Race 5 or 10 miler – Bleau Moon August http://theyatrace.com/node/101/registration/register
    10/8 5k Warrior Dash in St Francesville 13 obstacles Warrior Dash 5k Louisiana Need someone to Q this.
    10/29 Jazz Half Marathon 13.1 miles. Jazz Half sign up
    11/11 NOLA Go Ruck NOLA Ruck **We need some more hard commits to make this happen just for f3 NOLA.
    11/19 Alabama Spartan Spartan Super 8-10 miles 25 obstacles **I just put it on the calendar bc I really enjoyed this last year.
    3/18 or 19 – Tough Mudder in NOLA 10-12 miles and 20 obstacles

  • Catfish Beatdown Day

    On this two-headed monster Q today replacing an “out-of-town” Amnesty, Bubba gave disclaimer and let everyone know about National Catfish Day. Since there are no catfish themed workouts in the Lexicon, YHC decides to focus on legs, since catfish have none. Then began …

    The Thang

    Mosey to grass by museum including high knees and butt kicks along way.

    COP Warm-up

    SSH x 41
    IW x 25
    Peter Parker x 20;
    Mountain climber x20
    Parker Peter x 20;

    Mosey to front of museum

    La la leggy

    At fountain in front of museum

    20 pistol squats left
    20 pistol squats right
    20 lunges left
    20 lunge right
    20 calf raises
    20 squat box jumps
    20 calf raises

    Mosey to Roosevelt Mall

    Route 66: using 11 benches in Roosevelt mall, 1 box jump at first, then add one additional rep at every bench at an interval until you hit 11. Al Gore at end until 6

    Bubba then leads 10 ab squats to end and hands to Splash

    Splash starts things off with 15 burpees

    Mosey to center of the track for some ab destruction with Mary
    IC: LBC x 50, penguins x 20, box cutters x 20

    Mosey to foundry
    Pair Up: 15 burpees (is count), pull ups, hip slaps, plank walks, seal jacks, Derikans, squats, shoulder taps, dips, dying cockroach

    Mosey back to flag – end it with Bring Sally Up

    Welcome to Jersey-native FNG The Situation, and ends with HIM themed prayer and reflection. Final exhortation to head to Middendorfs for catfish!

  • 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