F3 New Orleans

Tag: Hawgcycle

  • Going The Distance, Trying For Speed

    Four of F3’s finest made their way to The Stomp for the usual Tuesday running fix.  Pleasant 60-something degree temp and crisp air set the stage for a good moseying conditions so we all agreed we’d go for distance this am.  We were also hoping to inch our way out of last place in the RRR throwdown this month since we’d rather not get beat by those inferior guys from abroad.  The Q slot was empty so a round of eenie meenie miney mo decided who would officialy take the lead and it somehow landed on YHC.  The route was the typical course along the bayou, out and back in 45 min.  We came out the gate with a brisk pace, soon to be throttled down after realizing we still had a ways to go.  T-claps to Hawg for pushing through with a solid run on the heels of a 7+ hour, 31 mile race on Saturday that would have the average Joe still laid up recovering.  Some good F2 was had along the run that included solving a few of the world’s problems.  The PAX covered 4.5+/- miles and conveniently made it back with no time for burpees.

    Great way to start the day.

    Tool

  • February’s short so get at it

    YHC can’t remember much of that day, except that it was coolish.  After a Warm-up around the fountain, the PAX moseyed to breakfront for some suicides with the 8 planters: one inclined merkin at the first planter, and one burpee at the start; then two IMs at the second planter and two burpees at the start; etc. to 8 and 8 with a dead YHC.

    Mosey to the House of Pain for a short circuit of levee chase with five burpees at the top for PAX1, Catalina Winemixers for PAX2, step-ups for PAX3 and pull-ups for PAX4.  Although YHC had intended to rinse and repeat at least one more time, the PAX apparently was disturbing an amorous couple in a hammock near the House of Pain, so the PAX moseyed on after the first round to the Land of H8.

    Although YHC can’t remember exactly, it involved running up and down with some exercise in between.  Duh…

    Then a mosey back to the flag for a Circle of Mary, Countoff, Name-O-Rama, and COT.  Sorry for the sketchy memory, JV

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • RED Friday Debuts at The Uptowner

    Low turnout at The Uptowner this morning.  YHC had let Triple Shift know that I would cover for him as he went to Wolfpack Mountain chasing celebrity and fame.  Where was the rest of the pax? Was it the unexpected rain, the empty promise of some TV time at Wolfpack Mountain, the confusing name and parking situation at The Uptowner, a really popular workout in another locale that Roots created (and 23 people attended on this chilly, rainy day)…I don’t know.

    Warmup – SSH x 31 (Shout out to the Park’s Namesake); Imperial Walkers x 25; Choppin’ Wood x 15

    The Thang

    The Wittman Hero WOD.  7 Rounds of

    • 15 Kettlebell swings (thanks to Little Rock)
    • 15 Power Cleans (thanks to Gibralter)
    • 15 box jumps (thanks to The Wall)

    That was it, I’m not sure if I ended on time or not.  We counted off, reminded myself of the announcements and prayed out loud.  Then, inspired by Worms, we took some pics.

    The interwebs say that 15:00 is a good time for the Wittman WOD.  What?!?  Liars.  It took me the whole friggin’ workout.  I blame it on the fact that I am not very strong or athletic.

    Moleskin

    Shoutout to F3 Greenwood, today was the first F3 NOLA RED Friday, a workout designed to remember everyone deployed, by completing a CrossFit Hero WOD.  Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

     

     

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.

  • Krazy Ivan 2018

    The events depicted in this Backblast are completely stupid and utterly pointless.  Any similarity to events which are neither stupid nor pointless is purely coincidental.  

    No animals were harmed in the running of the Krazy Ivan.

    The Inagural Northshore Krazy Ivan CSAUP went off as planned, sort of.  The Northshore won, the Southshore whined, and it was….warm??!!??  The lack of frigid conditions made for a slightly less stupid but still rather pointless event.  Next year, we will aim higher.  Without further ado…

    Twenty men gathered at the gazebo on the Mandeville lakefront on a beautiful, starry, breezy Saturday evening: 15 Northshore PAX, 1 Northshore Scorekeeper, and 4 Southshore PAX.  Lots of mumble chatter, a bit of trash talk, and some ogling at the Freedom Hammer ensued.  Somewhere around 2100, as the PAX waited for Triple Shift to open the needle valve to bleed some pressure (a little oilfield lingo, there), THE Manny rung the bovine bell.  Some quick instructions from YHC, including a warning of low visibility, potentially questionable footing, an offer of flashlights (offer summarily rejected), and the PAX gathered at the starting line.  Hawg mumbled something about the Gnarly Nutria always beginning on time.  Uh huh.

     

    With another ringing of the bovine bell, THE Manny released the hounds.  Turbo, Backdraft, Steve and all the other skinny dudes went out guns blazing.  Out and back to the west end seawall x 3 was the course.  The easterly breeze made for a nice tailwind on the way out that was as appreciated as was the equal and opposite headwind was loathed on the way back.  That is, unless you were Triple Shift.  You see, Triple Shift had a strategy, folks: get right on the heals of a really good looking, husky PAX and run in his ample slipstream the entire race, save for the last 50 yards when you turn on the reserves and blast past him.  So if you think about it, Triple owes YHC one of his points.  But more on the (contested) scoring later.

     

    The course was dark, sometimes nearly pitch black.  Although Orian’s belt and the waxing crescent were quite visible, the running path was at times not.  As 19 PAX trekked and traversed back and forth, forth and back, we passed those both ahead and behind us, those who lapped and those who got lapped.  This afforded the PAX opportunity to root for, hiss at, tease, encourage, or mock those we were passing.  I can speak for Triple, as he was behind me the entire time benefitting from all my hard work I mean seriously did I mention that already I mean it’s not a big deal that he got one more point than I did but really when you think about it I should at least be added to his Christmas card list but whatever I’m not bitter or anything.  Particular attentiveness and night vision skills were needed to navigate the last two tenths of the west end.  YHC had specifically warned the PAX about this risky, questionable section of the course.  So it’s a good thing that YHC himself did not take a tumble and nearly bust his ass on the exact part of the course on which the warning was issued.  That would be ironic.  Dontcha think.

    At the finish line, the PAX again gathered and coalesced.  Fracsac volunteered for Safety Caboose, finishing up the race and also ensuring that no man was left behind, injured, abducted, or absconded with.  Thanks Frac.  THE Manny tallied up the score and announced a 176-31 Northshore victory; looks of mistrust appeared on a few faces.  Perhaps that was because they were expecting a 177-31 loss.  But, abiding by the only rule of the Krazy Ivan – run the race in a tank top – THE Manny exercised legislative, judicial, and executive powers and stripped Turtle of his single point for finishing the race in a hooded sweatshirt.  Coutoramma, Nameorama, BOM, and off to The Barley Oak for some F2.

    At the BO, drinks were had an all was merry.  Tomatoes tested the neck twisting and head turning capabilities of Captain Sparkles (ok, his were not the only capabilities tested…hellLLOOO black dress).  An impromptu yet formal meeting of the F3 Rules Committee adjudicated on the ability to move an AO once it is established.  Verdict: negative ghost rider, pattern’s full brah.  At this point, Hawg petitioned the Rules Committee for a formal, third party review and calculation of the night’s score.  THE Manny’s honour in question, YHC immediately began the process.  Third party results are in, proving that you should sometimes watch what you ask for.  The final, certified, verified, bonafied count is 190-35.

     

    Excellent CSAUP, PAX.  T-Claps to the Southshore guys who posted.  We will see you at the 2018 Gnarley Nutria.  A pleasure to be amongst you.

     

    EiEi

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • Gelid Air at Okwata

    YHC had so much fun with the Pax at the Foundry in the below freezing temperatures the day before that he just had to sign up and take the Q for the gelid wind conditions expected to be at the angry Okwata. Upon arrival to the Okwata AO with one minute to spare, YHC found two Pax he had never seen before. Two Pax from F3 Birmingham were in New Orleans on business, but nobody told them the city was pretty much shut down. But these F3 men scoff at wintry weather conditions, and YHC was pleased to see them. This would not have been a good day to be a Pax of one! Wait, where are the NOLA men of F3? No time to think about that. Good thing Hawgcycle showed up and found us with his crochet visor and gloveless! I nearly lost hope for F3 NOLA!
    With no shovel flag to plant, YHC gave a brief disclaimer, and then…

    Mosey across the levee to the south side, where Hawgcycle found us. The thermometer read 25 degrees, and the wind chill brought that down to a “feels like” 12 degrees or so. Any hospitable host would do what he could to keep guests somewhat shielded from the gelid wind of the north!
    Circle up at the base of the levee for warmup:

    SSH IC x 20
    IW IC x 20

    Taking a sheet from the Shorty Q book, mosey to Lakeshore Pkwy for some Circuits, as the Pax needs to get warmed up more:

    Circuit one: Starting at the middle lamp post, call it #2, sprint to #1 lamp post and do 10 merkins. Run back to lamp post #2 and do 10 merkins, then run to lamp post #3 and complete 10 burpees all OYO

    Circuit two: Starting back at lamp post #2, sprint to #1 lamp post, complete 10 Catalina Wine Mixers IC, run back to lamp post #2 and complete 10 merkins IC, then run to lamp post #3 and complete 10 burpees OYO.

    Now the Pax is nice and toasty, but can’t slow down now! Mosey to Canal Street for some BLIMPS:

    Corner of Amethyst and Canal: 5 double merkin Burpees OYO
    Run over the levee to the north side, enduring the gelid wind, to Lakeshore Drive: 10 Lunges IC
    Bear crawl across the median (oops, called it the wrong thing – thanks Hawg) err…Neutral Ground….to the other corner: 15 Imperial walkers IC
    Run across the levee to the other corner of Amethyst and Canal for: 20 Merkins IC (4 count of course)
    Bear crawl across the neutral ground to the first corner: 25 Plank jacks IC
    Run across the levee against the gelid winds again to finish it off: 30 squats IC

    Mosey back to the south side of the levee for an Okwata favorite: Burp Back Mountain! Modified due to time.
    Partner up, Pax 1 begins burpees at the base of levee. Pax 2 runs backwards up the levee (quadraphilia) and down three times, then rotate. Goal is 50 burpees cumulative.
    With 6 minutes to go, only one thing will do:

    6 Minutes of Mary! All IC
    Flutter Kicks x 20
    Hello Dolly x 20
    Tin Snips x 20
    Freddie Mercury x 20
    Russian twist aka Putins x 15
    WW2 situps x 10

    Times up, mosey back to the VSF.

    COT

    Count off, name-o-rama, announcements, intentions and close with a prayer.

    NMM
    The announcements were pretty short, not only because it was frigid, but also because it was really just YHC and Hawg from NOLA. With the roads shut down, YHC was impressed with Hawg’s determination to make it to Okwata. T-Claps to Mullen and Zacchaeus from F3 Birmingham for posting on this cold morning. It’s always great to see men from other regions post, and F3 NOLA always welcomes them with a good beat down.
    The Q signup sheet has a lot of blanks on it. See what you can do to remedy that…..