F3 New Orleans

Tag: Cowbell

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • 21 Strong

    After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.  However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.  YHC could not let my F3 brothers down.

    YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.

    With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.  The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.  Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.  So, circle up on the Great Lawn, but we wouldn’t be here long…..

    Warmup
    SSH IC x 31
    Hillbilly’s IC x 20
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
    First Evolution – 5 Burpees OYO upon returning to baseline each time.
    Second Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
    Third Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
    Fourth Evolution – No exercises, just sprint to each line and back retrieving the cones.

    Mosey to trees near NOMA
    Line up at the first tree, and bear crawl to third tree. Lunges IC x 10
    Bear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
    Circle Up for Jack Webb
    1 merkin, 2 air presses
    2 merkin, 4 air presses
    You get the idea
    10 merkins, 20 air presses
    Kong walk from fifth tree back to third tree, Squats IC x 10
    Duck walk from third tree back to first tree, Monkey Humpers IC x 20

    Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
    RL Step Ups IC x 20
    Freak nasties IC x 20
    LL Step Ups IC x 20

    Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
    Pax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
    Mosey back near the standing water that continued to call to Rudy for “The Suck”

    Three minutes of the following exercise over and over again
    7 SSH
    7 Merkins
    7 Squat Jumps
    The Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
    YHC lost count, so not sure how many rounds were completed.

    Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!

    COT

    Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.

    NMM

    T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
    It was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
    T-Claps to Woz for leading the bible study at 8:15 post coffeeteria.

    YHC intended to create a beatdown to recognize Armed Forces Day.  The 5 of each exercise in the suicides represented the 5 branches of our great military.  Thanks to all who serve and to our veterans.

    Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.

    SYITG

  • Making a Backblast from Scratch

    YHC typically creates his Beatdowns on paper prior to the Q that way when he returns to his CPU, all he needs to do is add an opening statement and sign off.   This post however has been created entirely from scratch as YHC created today’s beatdown on the fly.   I miss my Wienke.

    W/U – rather than the traditional COP warm up, start at the first bench and do 1 Irken and 2 Squats, at the next bench do 2 Irkens and 4 squats and continue to the end of Roosevelt mall using that Jack Webb style of Irkens & Squats.

    The Thang

    • Mosey to the side of NOMA for wall-sits.  Go down the line and state your Hometown, College Alma Mater (Geaux Colonels!), and favorite Professional Sports Team.  We had a couple of Yankees with us today from Minnesota and Washington DC.  One PAX said his favorite Pro Team was Ole Miss Baseball.  I’ve placed a call to the NCAA to impose sanctions….again. It was good to hear that for the post part, F3 NOLA loves the Saints.
    • Mosey to The Foundry – Partner Up
      • 10 Under The Fence/Dive Bomber Merkins (the count)
      • Reverse Lung to Squats
      • 10 Rocky Balboa’s to Burpee
      • Pull Ups or Negative Pull Ups
      • Hanging Toe-to-Bar
    • Rinse & Repeat
    • Circle up for High Knees to Burpees on the Q Count
    • Circle up for Birth Control Merkins
      • Do 10 Mountain Climbers and then go in to Merkins.  Today we learned the ages of all of Triple Shift’s Kids by doing Merkins for each child’s age.
    • Mosey to the Track, Spring 1/4 of the Track and Mosey to the flag

    Mary

    • LBCs x 25
    • AH x 20
    • WJ x 15
    • CF x 10
    • Plank Up, Right, Left

    COT – Count off, Nameorama, Announcements (Babycakes Game, Barathon, Murph Challenge on Memorial Day w/ Mahatma Ice), Intentions

    Thank you for the opportunity to lead,

    Da Parish

    Moleskin – Happy Birthday Fracsac.

  • Bayou Barathon Warm-up

    Six of F3’s finest gathered for an evening workout this Wednesday to sharpen our bodies (and livers) in preparation for the upcoming barathon.  For many of us that typically run in the morning, YHC finds it helpful to occasionally get in some runs later in the day as to be that much more ready for any night races.  Since a plain old 45 min run can often be lackluster and split up the group, YHC thought we’d mix it up a bit.  The goal was to get in at least 3 miles , broken up with some other cardio, a little mary, and maybe even down a beer or two to get ready for next Fri.  YHC informed the PAX that we’d be making some of this up on the fly since this AO has some uncharted territory and we wanted to keep the ice chest within reach.  Here’s what we did:

    Quick COP for warmup: SSH x15, Windmill x15, IW x10

    Then an Indian Run straight down the Lafitte Greenway to Broad St, which was 1/2 mile.  We were all able to stay with the pack and make it there in a 8:20 pace.

    Burpees x10 with lots of curious onlookers driving by.

    Then, a 1/2 mile run back to base at your own pace, once back, turn around and run back to sweep the six and finish up together.

    From there, a mosey down the other side of LG with a pit stop in the grass for:

    • Partner Plank Slaps x50, 5 Burpees
    • Partner Plank Slaps x40, 4 Burpees
    • Partner Plank Slaps x30, 3 Burpees
    • Partner Plank Slaps x20, 2 Burpees
    • Partner Plank Slaps x10, 1 Burpee

    More moseying down LG with some backpedaling thrown in for good measure.  Then back to the ice chest for a 90 second hydration break including Miller High Life and Aquafina.

    From there, we headed over Bayou St. John for two loops on the paved area, totaling approx .75 miles.

    Back to base again for quick hydration and a few LBCs before returning back to the LG for the finale.  YHC was thinking we’d finish up with a partner run and bear crawl circuit but quickly realized after one round that the stickers in the grass along with the hot asphalt were not conducive to an enjoyable bear crawl.  We switched gears to a run OYO down and back on the LG for the last 9 minutes to cap off the first F.  Total distance covered was approx 3.43+/- miles.

    COT to seal the deal and then some good F2 on the neutral ground as we continued to hydrate.  T-claps to Heisenberg for bringing the champagne of beers.  Bayou Beer Garden was calling our name so we made our way to the back deck for some additional F2.  T-claps to Da Parish for inviting his buddy Zack and T-claps to Gabrielle for joining us to help solve all the world’s problems.

    Thanks for the opportunity to lead and thanks for bearing with YHC as we got through an unconventional workout.  Hopefully those that posted will now be able to knock out 6 miles, 6 beers, and 6 bars with no problem.

    Tool

     

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.

     

  • Sunrise over the lake. And some Jack Webb.

    At last, time changes are bringing back the morning sunrise at Okwata.  Best AO in NOLA, if you ask YHC (which no one does.  Their loss.)  The Levee and The Sunrise.  A great way to start the day.  Its unfortunate that the time change also means summer is coming, and with it the morning humidity.  But that’s a small price to pay.  5:30 am, 5 PAX are off to the races after a brief disclaimer.  And after a request from Cowbell not to run too far.  Don’t worry, we won’t be moseying very far today.

    Warm Up:

    Over by the fountain for a typical warmup.

    • SSH x25
    • ISW x25
    • Arm Circles x10 each way

    Plank-up, looking east towards the glorious sunrise.

    • Peter Parker x25
    • Mountain Climber x25

    Jingle Vader points out that perhaps we should have faced west, making it easier to see the sunrise in the east.  Think about that next time you are planking….

    Mosey across the street to find a planter.

    Planter Times

    • Right Leg Step Up x20
    • 10 Box Jumps
    • Left Leg Step Up x20
    • Irkins x10
    • Incline Mountain Climber x20 (YHC DID NOT SAY “get up” AFTER IRKINS)
    • Dirkins x10
    • Decline Parker Peter x20 (again, YHC DID NOT SAY “get up” AFTER DIRKINS.  Thank you Abacus for listening!)

    Pause.  Then Repeat.  Mosey back to the Levee.

    The Levee:

    The Lexicon includes “Everest”, and YHC was curious how that would feel.  So we tried it…

    Lunge Walk Up and Down the Levee with Squats at each step.  “Lunge, Squat.  Lunge, Squat.  Lunge, Squat”.  YHC thought going up would be hard.  He was wrong.  Going Down really sucked.  Go Back Up – but stop at the top.  Surge serenaded us with the Oompa Loompa song.  Thank you.

    2 round of faux-Jack Webbs:

    • 1st Round: everyone in plank, and STAY IN Plank the whole time.  1:4 ratio of Merkin:Shoulder Tap, up to 10:40
    • 2nd Round: everyone on your 6.  1:4 ratio of BoxCutter:LBC, up to 8:32 (time is running short!)

    YHC still has some other JW variants in his back pocket for future Qs.

    House of Pain

    Down the levee to the HOP for 5 stations:

    • Burpees x15 (timer)
    • Pull Ups
    • Dips
    • WWII Situps
    • Wall Sit

    Repeat a 2nd round with 10 Burpee timer.  Then back to the VSF.  Time for a quick round of Slow Cadence Flutter Kick and Dolly.  Need to remember to mix-in the Slow Cadence ab work sometimes.  Good stuff….

    Announcements – several upcoming CSAUP.  Hope to see everyone out at some of these.  Bible Study this weekend.  Barathon.  Summer Series.  Weekender in July.  Close out with a prayer – YHC in particular asks for blessings on his son as he graduates from Jesuit and prepares for his next step in life.  May God be with him, to guide and protect him.

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.