F3 New Orleans

Tag: Jingle Vader

  • 610 Stomp#124

    Pacecar spent the last Stomp in the kennel while YHC was off celebrating the New Year in Texas, but she was not going to miss today. Somehow knowing it was Tuesday, Pacecar stuck to YHC like white on rice while YHC was getting ready. Arriving at the AO about two minutes early to a cruel discussion about how Georgia folded like a cheap suit to Saban’s squad, Pacecar gave JV a HELLO!
    Quick Disclaimer, as all veteran F3 Men here, then simple instructions, well sort of. Run 20 minutes out, turn around, and come back. Be back at the Flag for 0610, allowing 5 minutes of added fun.
    JV, Da Parish, Woz, Pacecar and YHC got to around Canal Street and turned around. Rudy, Triple Shift and Cowbell bolted well beyond that. Well done to all.
    Back at the flag, here’s what happened:
    Flutter Kicks IC x 15
    Tin Snips IC x 15
    American Hammer IC x 15
    Seal the deal with 15 Burpees OYO!

    COT

    Count off, name-o-rama.

    Intentions included those suffering from illness, with a special shout out to Shorty and his M, as she is expecting their 2.0 very soon, and both are down and out.

    Announcement:  Crazy Ivan with the Northshore Pax is coming up soon.  There should be additional info coming out, but last mumblechatter has it set for Saturday January 20th at 2100.  Da Parish is King of the Krewe of Lourdes, so join him at his Ball on January 27th, see details here

    Close with a prayer to the Sky Q.

    NMM

    The weather is nice this week, so get out and post.

     

     

  • Winter is Coming….nah..It’s Here!

    “Iron sharpens iron” – F3

    It was so cold this gloom, but three merry men gathered in the Arctic Tundra to better themselves with YHC.  Nothing to say at the start, we were shivering…so we were off, but first…

    DISCLAIMER

    The Thang

    Warm-up mosey/karioki/backpedal around the Mardi Gras fountain with backs facing the lake…gotta keep your face safe from wind burn, and then over the levee to avoid the windchill.

    COP #1: Must-Needed Warmup

    10x SSH IC
    10x Plank Jacks IC
    10x SSH IC
    10x Cowbell Jacks IC (yep, same Squat Jack joke in 2018)
    10x Seal Jacks IC

    Nice and toasty!  Line up in the street by a lamp post, let’s call it Lamp#2.

    OYO: Sprint Circuit

    YHC loves circuits..and circuits love the Pax…

    • Sprint to Lamp#3
    • Exercise A
    • Jog (faster than a mosey) thru Lamp#2 to Lamp#1
    • Exercise B
    • Sprint back to Lamp#2
    • Plank and wait for six
    • Mary Exercise

    We did four rounds of this circuit:

    Round 1: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 20x LBCs
    Round 2: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 15x Flutters & 15x Hello Dolly
    Round 3: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 8x Hi/Low Plank Walk (R/L sides)
    Round 4: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 30x Putins

    JV scared a Great Dane and his owner on the the fourth sprint….he ran right at the dog…of course, JV won the game of chicken, and the Pax won by not getting a visit from the men in blue!  I guess this is his way to say “Good Morning!”

    Mosey down towards Canal and circle up.

    COP #2: Jack Webbs (1:2 Ratio)

    A Merkin followed by 2x Air Presses, increase Merks by 1 and Presses by 2….YHC chickened out and stopped the work at 8x Merkins. Pax called me out:

    startled peter macnicol GIF by Ghostbusters

    As you see, YHC has been sick (probably had what Rudy had) all week, and I was a leaky faucet of mucus this gloom…TMI? So we did an 8 count. #QwhatUcanDo

    Mosey over to Canal and circle up for instructions.

    OYO: Animal Parade

    Three laps up the levee, transform into animal, run down the levee on the other side, and walk over to the start.

    Lap 1 = Bear Crawl
    Lap 2 = Duck Walk
    Lap 3 = Frog Hop

    Mosey back to the flag, where we held the COT (Countoff, Nameorama, Shoutouts, and a Prayer).  Thanks for letting me lead this fine group of Pax!

    Moleskin

    There isn’t a better feeling than to go thru a freezing weather beatdown with your F3 Brothers…. get out that nice and toasty fartsack and post tomorrow with Roots @ WPM or with ???? @ the Uptowner (we need a Q to sign up!).

    Word on the street is that Rudy went pie shopping today for Da Parish…post at The Mothership to check out what flavor pie he gets!  Here was a picture of Rudy (left) and Da Parish (right) after the game:

    Fun

    CSAUP Alert:  Jackson Day Race is this Sunday!  Check with Da Parish for details..of course, after he eats his Humble Pie (this is my guess).

     

  • Not a resolution but a commitment. To pass gas or not to pass gas? That is the question.

    Well – Brown Bag was on the spreadsheet but YHC forgot to text him last night- I don’t think I wrote his name on the sheet so I was thinking he may have signed himself up!  Oh well – so your friendly neighborhood sub-Q stepped up on the quick.

    First things first – I was impressed by Seaman’s poem bb from Monday.  Also impressed at the post-NYE post by Seaman and Sandbar – Tclaps boys!

    It was frigid and cold Uptown at the Birdcage.  A cool 36 degrees according to my car so a quick mosey to warm up was in order.

    Mosey for a lap around the parking lot.

    Then circle up by the bandstand.  SSH x 20, IMP walker squats x 20, –meant to ask Seaman about his Last Jedi thoughts here – I forgot, x 20 Merks, x 20 Hillbillies.

    Then we did an up and over (Classic Mr Awesome) on the bandstand.  10 box jumps on the pond side, and 5 burpees on the oak alley side.  We did this twice.

    Then we went to Oak Alley.  We did bear crawl to first light, burpee broad jump to second light, grapevine each side for the next two lights.  We did the same progression back to the bandstand.

    At the first light we lined up for a burpee suicide.  10 Merks at base, then 5 burpees at furthest light, 10 merks at base, then 4 burpees descending until you get back to base.

    After this we circled up again at the bandstand.

    We did 20 Peter Parkers, 20 Russian Twists, 20 LBCs, 20 Parker Peters, 20 LBTs  then we went for some classic RY.

    10 Right leg fire hydrants, 10 left leg fire hydrants, 10 left hip dips, 10 right hip dips, 20 Low Country Crabs, 10 left leg donkey kicks, 10 right leg donkey kicks

    Back to the Alley – We did another Burpee Suicide – Session -replaced merks with squat jumps x 10 at base.

    If the pax finished early they did burpees instead of just a plank.

    Back to the FLAG for a circle up and prayer.  We all have a one week grace period for planning our resolution – or we like the word commitment better.  If you make it public it is harder to wash out.

    Landing strip is pescatarian through Lent.

    Seaman isn’t drinking Mon-Thur. and no farts during the workout.

    El Wire has committed to allowing his body to fart during the workout.

    What kinds of other commitments can we make this year?  Can we do something for F3 this year?  To help it grow or make it even better?  To push our pax into the community?

    I will commit to something by next week!

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye