F3 New Orleans

Tag: Cowbell

  • Northshore at The NOLA Mothership

    With the Northshore convergence taking place, YHC wasn’t sure how many Pax would post to the Mothership.  Expecting a large presence on the NS, YHC was surprised to find 25 Pax gathered around the 4 shovel flags.  YHC was very happy to see 3 FNG’s post, keep up the EH’ing!

    YHC decided it would be a good idea to dedicate the Mothership beat down to the Northshore in honor of their 2 year convergence.  Since the NS was planning a beat down that would visit each AO, YHC created one as well, with more of a virtual visit to each AO.  0630, so time for the disclaimer, then….

    Mosey to the Great Lawn for the Warmup.  The Pax will begin and end at the Mothership….

    SSH IC x 31
    Imp Sq Walkers IC x 10
    10 Burpees OYO

    With the warmup complete, the Pax took a virtual bike ride to the first AO…

    Milestone Marsh

    YHC read a BB that had Waterpik doing suicides on the basketball court, so cones were set up to resemble a court for:

    Burpee Suicides
    Start at base line, sprint to first line, then back to base line for 5 Burpees
    Sprint to half court and back to baseline for 5 Burpees
    Sprint to 3rd line and back for 5 burpees
    Sprint full court and back for 5 Burpees

    The Pax mount their virtual bikes for a ride to the next AO….

    Grandmothers House

    YHC read a BB where Pelican, Shooter, and Ocho did some 11’s. Using the first and last row of cones…
    10 merkins first row, 1 Bobby Hurley last row
    9 merkins first row, 2 Bobby Hurley last row
    Continue until 1 merkin and 10 Bobby Hurleys.

    The Pax mount their virtual bikes for a ride to the next AO…

    The Gipper

    Turbo seems to like sprints, based upon his BB. Using the cones again….
    Sprint from first row to last row, and complete 5 burpees, then slow mosey back.
    Sprint from first row to third row, then some exercise, 5 merkins maybe…slow mosey back
    Sprint from first row to second row, then maybe 5 squats, slow mosey back….
    Sprint to last row again, and collect cones on the way back.

    The Pax mount their virtual bikes for a quick ride to the next AO…

    City Hall Scramble

    Apparently Bushwacker likes to do a 5k run with Burpees and merkins, according to the BB…..
    The Pax did a modified 5k run, stopping near Morning Call for 10 Burpees OYO. The Pax continued to the open lawn
    near NOMA where they enjoyed a round of:
    Catalina Wine Mixers IC x 10 (YHC had to fit them in)
    Continue on to the NOMA fountain for:
    Freak Nasties IC x 20

    The Pax mount their virtual bikes for a short ride to the next AO…

    Captains Cove

    Captain Sparkles really likes to run…..seriously, he has a running AO named after him….that’s cool!

    This AO is a 10k run, which the Pax did a modified version…
    Line up in two columns on the path that goes around Lagoon Number 7 for:
    Bataan Death March!
    An Indian Run where the last Pax drops for 5 Burpees, then sprints to the front. Each Pax got to do a set, which took us one lap around the lagoon.

    The Pax mount their virtual bikes to ride to the final NS AO…

    The Lakefront

    Steve had a BB where there was some bearcrawls and 8 Count Body Builders…nice
    8 Count Body Builders IC x 10
    line up at first tree, bear crawl to third tree for 5 Burpees OYO
    Bear Crawl to 5th tree
    Merkins IC x 10 (4 count)

    Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Rosalitas IC x 20
    Tins Snips aka Egg Beaters IC x 20
    American Hammer IC x 20
    LBC’s IC x 20

    The Pax mount their virtual bikes and head back to the Mothership Flags, but with a 6:29 arrival, the Pax had time for a quick mosey to the Great Lawn for:
    10 Burpees OYO

    Mosey to the Flags

    COT
    Count Off, Name-O-Rama.
    3 FNG’s joined us this day and were brought into the F3 Brotherhood. Welcome Mambi (He’s a hunter, said he harvested Bambi’s brother), Wolverine, an Ohio State alumni, and Recall, who does something with food and beverage.
    Intentions, and closed with a prayer.

    Great coffeteria was enjoyed by all that stayed.

    YHC hopes you enjoyed this tribute to our NS brethren. YHC will make it back up there before long.

    Thanks for posting with me today, and for pushing me.

    NMM
    It’s the little things that matter. After the 8 Count Body Builders at the Lakefront AO, YHC was about wiped out. Walleye apparently noticed, and he gave YHC some words of encouragement that proved enough to take it to the finish line. We push each other to improve and to succeed, taking our bodies farther than we thought they could go. That’s F3.
    Remember, F3 is an organization of leaders, not an organization with leaders. If you haven’t signed up to Q yet, get your name on the signup sheet.

  • No arms… kinda

    From the Tough Mudder almost a month ago, YHC banged up his right arm good and sore.  Although it’s no longer lovely shades of green, brown and yellow, it’s still nowhere near 100%.  So today YHC attempted an armless BeatDown.  He was successful…mostly.

    After a disclaimed, the PAX was off to a new field past the Mardi Gras fountain–with Rudy’s mumblechatter in high pitch.

    • SSHs 30xIC
    • Hill Billies 30xIC
    • Low Slow Squats 20xIC
    • Squatting Pulses 20xIC

    Mosey to the waterfront from box jump reverse-suicides: mosey to the first planter for 10 box jumps, mosey back and then to the second for 9 box jumps, etc., to the tenth planter for 1 box jump.  A nice gasser to finish up the warm up.  Then mosey to the tenth planter for some static pain:

    • Dips 20xIC (here’s where the kinda came in; these don’t hurt YHC’s arm, so there it was)
    • Right Leg Power Ups 20xIC
    • Irkins (same kind of kinda)
    • Left Leg Power Ups 20xIC
    • Dips 20xIC (last of the kinda)

    Then circle up for a Cowbell special: the Hurricane Ho Down.  Seven flutter kicks in a V position with arms in the arm, then seven more with arms extended on the ground, then seven more while leaning on elbows, and then more with a flat back.  Rinse and repeat with six of each, then five, four, three, two and finally one of each.

    Mosey on over to the levee for some Elevens.  At the toe of the levee, ten Big Boy Sit Ups, then mosey up the levee for one squat, then mosey down for nine Big Boy Sit Ups, then up for two squats, etc., until one Big Boy Sit Up at the bottom and ten squats at the top.

    No time left for Mary.  So everyone’s favorite close out: 12 burpees.

    Then Countoff, Name-O-Rama, Intentions and a COT.  Thanks  for letting me Q twice this week.  Birthdays are great.  Everyone should have one at least once a year.  Jingle Vader

  • 11’s Up The Mountain

    It was a lovely morning for 19 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (10 ea dir; front/back/chinook)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  At the top, on your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    That was fun and we still have time for more Mary:

    -LBC x 30 IC

    -Penguins x 30 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Plank Time: Full Plank, Low Plank, left arm up plank, right arm up plank, low plank, full plank

    Hurry up to the SF so we’re not late and RY chews us out….countoff, namerama, announcements, shoutouts and a prayer.  Welcome Skid Mark from F3-South Wake, NC.   It was a pleasure to lead.  I look forward to the next time.

  • The House of Pain

    4 of us gathered around an invisible site flag awaiting that 0530 start time when out of nowhere we hear screeching tires and a revved up engine coming in hot to the parking lot, blinker included.
    Who could it be? none other than our very own (or uptown’s own, we’ll never know) Jingle Vader!

    With 5 strong, a brief disclaimer was said, and we were off.

    Mosey to the lakefront for:

    COP #1 – WARM UP:
    5 min of SSH (ISI) in cadence X 160 #crowdpleaser
    20 X Imp Walkers
    20 X Hillbillies
    20 X J Lo’s

    Mosey to the top of the levee and Canal blvd.
    Running east on top of the levee: Butt Kicks, High Knees, Karaoke L, Karaoke R.

    House of Pain Circuit:
    Round 1:
    Timer- Bear crawl to top of levee, 5 burpees, run down
    Dips
    Merkins
    WWII Sit Ups
    Pull Ups

    Round 2:
    Timer- Bear Crawl up levee, Bear crawl down levee (face first)
    Step Ups
    Merkins
    Russian Twists
    90 Degree hang

    Round 3:
    Timer- 50 X Squats
    Box Jumps
    Elbow Plank
    Dying Cockroach
    90 Degree hang

    Mosey back to the lakefront.
    COP #2 – MARY- DJ Style:
    Two Yutes – 15 X LBC
    Rudy – 20 X Box Cutters (10 each dir.)
    JV – 20 X Crunchy Frog (RIP Shorty)
    Surge – 20 X Flutter kicks
    Cowbell – 10 X Hello Dolly, 10 X Rosalita, 20 X Tin Snips

    Mosey back to the VSF for COT.
    Looking forward to a strong F3 showing at CCC!

    Thanks for letting me lead.

    -Cowbell

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • CCC Training

    5 PAX gathered at Roosevelt Mall around a real shovel flag, for a final CCC Training run.  Alas, 2 of the PAX won’t be running on Saturday – but the other 3 (Bongo, Cowbell and Smooth) will be representing the 610 Stomp crew on Saturday.  Good luck to the whole F3 nation!

    Usual running route: Down the Bayou and back at your pace, be back by 6:10 for some 610 Stomp Mary.  Not surprisingly, Smooth led the way.  Hung back for some good F2 with the rest of us – then bolted to make it to the Overpass.  The rest of us got in between 4 and 5 miles.  Enjoy the cool weather running, I don’t think we’ll have this much longer.

    Finish up with a round of Mary

    • LBC x25
    • Flutter Kick x25
    • Dolly x25
    • Peter Parker x25

    Circle up for a count-off, Name-o-rama.  Intentions, remember those who are sick and ailing.  Blessings on all of the F3 men, and all participants, in the upcoming CCC race.  Run fast, run safe!

  • 610 Stomp: Through the Woods and up the Mountain

    6 F3 vets gathered around an actual flag on this perfectly gloomy morning.

    DISCLAIMER

    YHC was feeling like a throwback was due to mix things up a bit.

    The route:
    Go under 610 and take a left, past the dog park and cross harrison ave. (~1.5 miles)
    enter the woods of greater New Orleans, follow the trail (and Hawg) til we reach the highest land elevation in the city, just behind the rocky mountains in total feet. (~.5 miles)

    Once at the top, conveniently, there was a perfect ledge for #ISI. 2 minutes of Rocky Balboa’s.

    Head back to the flag (~2 miles) with 5 minutes to spare.

    30 X LBC
    20 X American Hammer
    20 X Crunchy Frog (RIP Shorty)
    20 X Penguin
    10 X J-Lo (RIP Amnesty)

    Finished with COT.

    Thanks for letting me lead!
    Cowbell

  • A CSAUP Convergence in the Mud

    Well, the day was finally upon us. With a 50% chance of rain it was anybody’s guess what the weather would do. But when it’s called Tough Mudder, either way is good. The clown cars converged at NOLA Motor Park and the clowns met up just inside the official Tough Mudder grounds. The southshore boys called a last minute audible.With Fracsac having to pull out, Cowbell, was and easy EH to grab his spot. Speaking of last minute, YHC pulled up to the meeting spot to see that none other than the elusively nomadic Butt Splice had joined the party, having bought his ticket yesterday.

    Due to the race being 12 mud-filled miles long, not to mention this guy’s exhausted brain, I won’t list all the obstacles, but give a greatest hits and honorable mentions overview.

    Like ripping off a band aid, the 1st obstacle thrown at us was Kiss of Mud 2.o, involving an army crawl under barbed wire through the soupy mud. Butt Splice was fully submerged and in heaven!

    The Hero Carry obstacle (which was much easier the 1st time around) found us carrying our partner about 50 or so yards, then switching for the next 50. Strategically speaking we tried to match up size-wise with Steve/Tanked Up, Butt Splice/Gabrielle, Shooter/Walleye, Bushwacker/Ocho (had I only known this deceptively sized man was actually heavier than the solid Shooter, I might have chosen more wisely), and Reluctant Yankee/Cowbell. Jingle Vader paired up with a random to complete the obstacle.

    Much better acquainted, the fun continued.

    Somewhere along the way, we chanced on a solo mudder who by some stoke of good fortune joined our  regal ranks on this muddy mission. This bald bruiser (sorry the alliteration is addictive) was visiting Nawlins with his lovely wife (who was a loyal spectator) from Chattanooga, TN. An easy Eh and a great F3 fit to round the crew out at 12.

    There were more muddy water-filled pits, walls, hay bales, nets and unpredictable terrain in store for our daring band of F3 brothers. The course lent itself to some quality mumble chatter that added to the intrinsic appreciation of the experience. Speaking of mumble chatter, between Gabrielle and Ocho’s slew of  salacious interactions with random members of the fairer sex, I’m surprised we didn’t walk away from the course with our own fan club. Or better yet, a new cadre of FIA recruits!

    Not that we didn’t all have an appreciation for the females we ran into. A bunch of us made a new friend in a medical assistant at the Trench Warfare obstacle when we gave her a big F3 group hug, sharing all the muddy goodness we had to offer…especially Ocho.

    There were back busting back flips and reverse swan dives at the Shawshank obstacle. This one was quite refreshing!

    At Everest 2.0 we joined the waiting crowd in an attempt to scale the slick quarter pipe and, with the assistance of the previous victors, to mount the 15′ summit. In an attempt to get up quickly and help some folks, F3 and otherwise, YHC skirted the waiting onlookers and made a few unsuccessful shots at the top. In between tries, many, especially the tall gents, were making it look like child’s play. I returned to the fold to find Ocho back on the ground after having already made the ascent. Butt Splice had inadvertently pulled him back down as he tried, in vain, to make it up. With the brilliant Walleye extending his lengthy arms towards the next contestants, the guys one by one made it up. After an embarrassingly  high number of failed tries, this now bruised and battered Q joined his comrades in victory.

    Anyone who knows anything about the tough mudder knows that that one of the most anticipated , and feared, obstacles is the Electroshock! While most of us caught a shock or 2, poor Shooter, who had almost made it through with only 1 zap, took a shot that rung his bell. Being St.Patty’s day, the luck of the Irish must have been shining on Steve, Reluctant Yankee and Jingle Vader (hope I got that right), because they got through scott free. We were all entertained as we prepared to move on by a bald, hardcore ranter who got tagged in the face and many other places as he worked his way through – SON OF A BITCH!

    At the last obstacle, Happy Ending, we ran into fellow F3 Saxon who, along with Jesse from Chattanooga, Ocho, and Butt Splice, formed the base and extension of our human ladder that helped a lot of recently rinsed fools get to the top. Eventually we retrieved our magnanimous brothers and slid down the other side to cross the finish line, arms locked.

    As we gathered post-race with out victory beers (and recovery drinks) in hand to close out with a COT, we were in a unique and enviable position to name an out-of-state FNG. Welcome Big Easy to the F3 Nation! We hope he returns to Chattanooga and hits up one of the 5 area posts up that way. Thanks to Butt Splice for his emotionally aroused prayer to take us out.

    Gentlemen, despite some bumps and bruises this was an extraordinary adventure, and I am blessed to have taken the journey with each of you. Many thanks for following my lead to the starting line today.

  • Oops, it’s me again.

    It’s been gloomy this week.  A good resbit before the Turkish steam bath that is soon to arrive.  QHC sees a lonely silhouette of a PAX ready to go.  It’s Hand-Grenada, our FNG from Monday gratis Walleye.  He’s nervously peering into the chasm for the pumping station into Pontiff.  It’s scary business.  But not nearly as scary as when QHC asked who’s today’s Q and was told he was!  Actually, that doesn’t frighten QHC any more.  I just hope my on-the-cuff DownPainMents aren’t too dull, whiskey-dick-ish (TClaps to Tool for the vocab drills) or repetitive.  So with an opportunity for a real Disclaimer (because a professional trainer would know he’s up), the PAX is off–for a distance of about twelve feet.

    COP1:

    • SSHs ICx20
    • Inchworm (gratis YSR at the Birdcage this week) ICx10
    • Moroccan Casbah (gratis The Rev from about a year ago or so) [squat while twisting arms] ICx20
    • Mountain Climbers ICx20

    The PAX gets two rocks: big and bigger for COP2:

    • Overhead press ICx20
    • Curls ICx20
    • Nape scratchers (tricep lifts) ICx20
    • Rows ICx20
    • Bench press on our 6s ICx20
    • Low slow squats ICx20

    Rinse and repeat, but with ICx15 (and regular squats instead of LSS); rinse and repeat again, but with ICx10 (again regular squats instead of LLS); then rinse and repeat again–kinda:

    • Overhead press ICx5 (but real slow, 20 count, for #5)
    • Curls ICx5
    • Nape scratchers ICxG (but real slow, 20 count, for #5)
    • Rows ICx5
    • Bench press ICx5 (hold last for 20 count)
    • Low slow squats (for a total of 25 LLS and 25 regular squats) ICx5

    Time for some relaxing at the wall:

    • People’s chair for a long-ass time, with overheads ICx10 and curls ICx10 and sitting some more
    • Rest oh so briefly
    • People’s chair again for not at long: overheads ICx10, curls ICx10, hold rock out 30 seconds.

    Mosey back (10 feet) for Circle of Mary:

    • Flutter kicks with rocks ICx20
    • LBTs ICx20
    • Hello Dollys with rocks ICx20
    • Penguins ICx20
    • Rosalitas with rocks ICx20
    • WWII situps ICx20
    • Russian twists with rocks ICx20
    • LCBs with rocks ICx20

    And it’s 6:15.  Countoff, Name-o-Rama, Shout Outs and closing prayer from HVAC.  Tclaps to Hand-Grenada for two posts in his first week.  Jingle Vader

  • Sudden Change!

    8 F3 regulars circled the virtual site flag on a cool 50 degree gloom ready to get better!

    DISCLAIMER

    Mosey to the track and around it once doing butt kicks, high knees, karaoke each way, repeat X2.

    COP #1: WARM UP
    SSH X 20
    Hillbillies X 20
    J Lo’s X 10
    Squat Pulses X 20
    Good Mornings X 10
    Burpees X 5 OYO

    Mosey to the Foundry stopping twice for sudden change: 5 Burpees OYO
    The mumblechatter was music to my ears!!

    Foundry Circuit: Partner up, 4 groups
    – Run to water fountain, 5 Burpees, run back (timer)
    – Hanging leg lift oblique twists
    – WWII Sit Ups
    – Pull Ups

    Rinse and Repeat

    Mosey to NOMA stopping on the bridge for sudden change: 5 Burpees OYO
    YHC noticed a well lit area with a nice sized curb, perfect for D14 ISI!
    Single leg curb hops X 45 seconds each leg.
    If you’d like a demonstration on perfect form, just ask Bogey.

    Line up at the fountain for:
    Dips X 20
    Ierkins X 15
    Derkins X 10

    COP #2: MARY
    LBC X 30
    Russian Twist X 20
    Crunchy Frog X 20 (RIP Shorty/Snooze)
    Hello Dolly X 10

    Mosey back to the VSF.
    Hold up, sudden change: 5 Burpees OYO

    Made it back with 30 seconds to spare, my bad…
    5 Burpees OYO

    Sealed the deal with COT: Count-off, Name-o-rama, announcements, intentions, and Prayer.
    Good luck to those Tough Muddin’.

    Thanks for letting me lead.
    Cowbell