F3 New Orleans

Tag: High Rise

  • Back to the 40 – from Rudy

    Stop me if you’ve heard this before (as most of you have). The levee was strangely dry, given how much water was covering the roads. YHC was prepared to find something else to do, expecting much grumbling about wet grass and such. But no – lets do this. Had to modify parking spot, due to Lakeshore drive closures. So circle up on top of the levee at Canal for a quick High Rise led warmup while we waited for the final stragglers to locate us.

    Then 8 PAX (including Dreamliner, DR from Virginia) hit the levee for the traditional 40. 10 exercises, 4 sets, back and forth over the levee. Usual exercises (Lunges, Squat Jumps, Merkins, Carolina Dry Docks, Plank Walk, Peter Parker, Parter Peker, Situps, Dying Cockroaches, and finishing with everyone’s favorite – BURPEES). Some new mixins including bernie sanders up the levee while doing lunges. That may take 2 weeks for my quads to recover.

    Belloq joined us for the COT – hope you continue recovering, brother. Look forward to you being back with us in the gloom!

  • Back in the Saddle – from Rudy

    Been a while since YHC has been Q’ing regularly. Time to get started again, and what better place than one of YHC’s favorite locations – Okwata. Even dug the flag out of the shed and shoved it in the back of the mini. And with that, 4 PAX started off in the morning gloom.

    Thang 1 (after a brief warmup): 11s with Bobby Hurleys (along the water). Mode of transportation is the bear crawl. Lots of griping – but Hawg, I’m doing what I can to help the PAX prep for the great 2023 bear crawl.

    Thang 2: Up and over the levee at Canal St. Hand Release merks at the bottom, Situps at the top, Slow Squats on the bottom of the other side. Cross over and repeat. Got about 2.5 cycles in.

    Thang 3: Mosey along the levee to the crawfish-laden-House-of-Pain. 2 PAX head down to get 5 Pull Ups, then Bernie Sanders back up to the top. The other PAX head down the other side for 5 Big Boys, then Bernie back up – LBC waiting on the pull-er-upp-ers. Rinse, repeat. Everyone got 2 rounds in. YHC quads were definitely burning.

    Back to the flag, made it in time for a 90 second low plank to get us to the full 45 minutes. I did not want to short change anyone.

    Thanks for joining me in the gloom. Cheers to Okwata, especially when its dry!

  • False Fall is gone – Make America Burpee Again – from Hokie

    YHC awakened to another day and another Q-less calendar so I took the Q at Renaissance

    As 0630 approached 8 Pax gathered at NOMA

    WARMORAMA
    20 SSH
    Roll some ankles
    Shrug some shoulders
    Roll some necks

    THE THANG
    Partner workout

    Team up in teams of two
    EVERYtime the team pairs up 10 Burpees

    Pax 1 then runs around NOMA
    while Pax 2 start towards 100 team count of called exercise

    EVERYtime the team pairs up 10 Burpees
    Switch and Pax 1 continues exercise and Pax 2 runs around NOMA

    That is a lot of burpees over 35ish minutes!

    At 0710 back of NOMA for 10 more burpees and 100 seconds of Sunday mornings

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • Murph training with a twist – from Baywatch

    With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.

    SSH x 20
    Imperial Walkers x 20
    Grassgrabbers x 10
    Arm circles f/b x 10

    We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.

    Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.

    Back to the flag for COT. As always, thanks for the push gents.

  • Double-Nickel Training Begins – from Hawgcycle

    I’m not sure if you have heard, but the inaugural double-nickel is happening in August. This brain child of F3 NOLA’s own, Rudy Tootie Fresh and Fruity is soon to become to 55 year old men what Bar Mitzvahs, Quinceaneras and Debutante Balls are to the youth of the world.
    The excitement for the double-nickel has been palpable the past few weeks as we have all eagerly awaited the official start of our training regiment. There was a soft opening on Monday with some strength training, but it got real on Tuesday with the start of our training runs.

    Rev Sox and I decided to bring back the Parten Patrol, the Tuesday morning run from YHC’s house to The Stomp (3.5 miles). We posted our Launch time and received three commitments to join us. Kuch, planned to drive to my house, Rudy would meet us as we passed his street and we would meet Tool in the middle as he started toward us from his house.

    Rev Sox and I, dressed in our Tuesday attire, stepped off at precisely 0453. Kuch was nowhere to be found. We later learned that he got lost on the way when an Ambulance passed by and he instinctively ran after it.

    When we passed Rudy’s street, Rudy was not there. I called him immediately.

    Rudy: Who is this?

    YHC: Who do you think it is? Where are you?

    Rudy: Oh. Good morning Hawg. I’m in an Ambulance on my way to Ochsner. I’ve been coughing up blood all night. I was still planning on running with you all. I got to the meeting spot a little early, but Noelle called 911. The ambulance picked me up on Metairie Road. I was too weak to fight them off.

    YHC: How are you going to finish the double nickel if you can’t fight off a couple of paramedics?

    Rudy: I know. I have a long way to go. What is that?!?

    YHC: Huh?

    Rudy: Some guy in a tank top is chasing us. I have to go. The smaller lady paramedic is giving me the stink eye. I’ll see if I can escape at the next stop and join y’all. If not can you take the Q?

    YHC: Lady Paramedics?

    Rudy: …Dial Tone

    I informed Rev about the tickle in Rudy’s throat and we proceeded toward the Stomp, eagerly anticipating our rendezvous with Tool. We were expecting to meet him a little sooner than we did, but at least Tool didn’t let us down like the others. We met him about 3 feet from the start of the Stomp.

    I took the Q and with my Bachelor of Science in Mathematics I was able to easily divide 45 minutes evenly, instructing the Pax to run out 22 minutes and 30 seconds and then come back at the same exact speed. This saves us from having to do five minutes of Mary at the end of a running workout, like we often have to do when someone with a lesser understanding of mathematics leads.

  • Cinco de Mayo Murph – from Hokie

    6 pax including an FNG, Seacrest, met for Murph training.

    15 rounds … 7 pull ups – 14 Merkins – 21 squats…

    The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.

    Thank you for the opportunity to lead

  • Murph Training 100/200/300!!! – from Hokie

    Round 1 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Rounds 2-16 … 6/12/18 in 2 mins 10 seconds

    10 seconds rest

    Round 17 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Round 18-19
    5/10/15…5/10/15 … no timer