F3 New Orleans

Tag: New Orleans

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • The bear went over the mountain

    The PAX gathered at the AO in the refreshingly cool morning gloom, and as Brown Bag was not wearing a parka, YHC knew it must be just above 50 degrees.

    Standard disclaimer and mosey around the track with a hard right turn across Magazine St, through the bollards and around much standing water to relative high ground in the oak alley.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x20 IC, ParkerPeters x20 IC, 5 burpees OYO, Smurfjacks x20 IC, Mountain Climbers x20 IC, 5 burpees OYO, plankjacks x20IC

    Mosey down magazine to the field in front of the zoo, which was looking like a lake. Much mumble chatter about puddles and wet shoes. We modified to the parking lot, using it as a large rectangle for cycling through BLIMPS at the corners. 5 Burpees, 10 lunges (2 legs is one), 15 Imperial Walkers, 20 merkins, 25 Plankjacks, 30 squats.

    PAX then assembled in two lines for Indian run across the levy to the ‘fly.  One large pool of water disrupted the smooth flow of the indian run formation with PAX tacking starboard and port to avoid it, except for Sea Man, who would not be deterred by mere water and kept his line straight down the middle of it.

    PAX assembled at the molehill at the end of the soccer fields.

    We then bear crawled up over and down the other side of the mountain, to see what we could see.

    On the other side we did 30 LBCs, then moseyed back around the mountain and reassembled.  Up and over the mountain again, but the second time we planked until all assembled, then Jack Webb 7s (merk followed by 2 air presses, to 7 merks) . Bear crawl back over the mountain to Jack Webb’s meaner brother, the Iron Hulk 6s. (merk followed by 4 air presses to 6 merks). Bear crawl back over the mountain.

    4 trips over the mountain and we were out of time.

    fast mosey back to the flag, COP, announcements and intentions.

    Thanks for the opportunity.

     

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • That’s Right, One More Time…

    Pre Thang: YHC arrived a little early in case the rumors were true and it would be necessary to work out the logistics of dragging around a news crew, but alas they never showed up…  However, the pax seemed to never stop coming. At 05:30, after the disclaimer we moseyed out and around to the front of TU where the last of 23 pax joined us.

    The Thang: Warmup COP– SSH, Mtn Climber, Imp Walker, Peter Parker x 25 and 10 Burpees OYO. Mosey to WPM.

    BLIMPS to the top — Stop at each level : 5 Burpees, 10 Lunges each leg, 15 Imp Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Plank and wait at the top. Mosey down the stairs. Since it was ground hog day, as an homage to the movie of the same name,  we did it all over again. #crowdpleaser At the top we did 6 minutes of Mary: RT, Hello Dolly, Real Freddie, Flutter Kick x 20, LBC x 25. Mosey back to the flag for COT w shoutout by YHC.

    Welcome FNG’s I Love You Man and Medulla Oblongata!

    Good Times!

    Roots

  • Field of Dreams

    “Shoeless” Joe Jackson:  “Is this Heaven?”

    Ray Kinsella:  “No, it’s Iowa.”

    YHC has never been to Iowa.  He has, however, been to Baton Rouge….Saturday morning as a matter of fact…and has to admit that Highland Park is beatdown heaven.  If we build it in Baton Rouge, they will come…just like Charlotte, just like NOLA, and yes just like the Northshore…that is a certainty.

    So seven Northshore PAX arrived in the Highland Park Gloom, appearing seemingly out of the mist like Shoeless Joe Jackson and his teammates, ready to play ball.  It went like this after a thorough and legally binding Disclaimer:

    The Warmup

    Determined to deliver knowledge, each Northshore PAX led one of our standard warmup exercises then picked out one of the Baton Rouge PAX to repeat it.  YHC kicked things off with Seal Jacks 10x IC, kicked it to Worms for a repeat, EiEi picked it up for Hillbillies 10x IC,  kicked it to Rocket for a repeat, and so on working through High Knees, Butt Kicks, Side Saddle Hops, Copperhead Squats, Good Mornings, and Imperial Walkers.  False starts, mental lapses, and counting errors a plenty but, hey, the School of Q was in session and the Northshore PAX could have stayed in their fartsacks instead of piling in the Clown Car for the road trip  if the BR PAX already knew the drill.

    The Thang

    Shooter took over for a Tabata set with Merkins and Plank Jacks as the featured exercises.  30 seconds on, 10 seconds rest, repeat 3 rounds.  Professor Shooter then explained to our Baton Rouge brothers the versatility of the Tabata format for delivering pain through a variety of featured exercises, dropping a big pearl of wisdom on the BR men.

    Mosey to the Sundial where Steve unleashed his trademarked Bulgarian Squats on the PAX.  Sprinkling in Freak Nasties, Step Ups and Derkins had the BR PAX thinking that they were no longer in the minor league.

    And if that didn’t do it, the Mosey over to the top of Mount Highland Park for Burpback Mountain definitely signaled the arrival to the Big League.   Partnering up, teams of PAX performed 100 burpees…one partner running down the mountain to the stream and then back up while his partners performed as many burpees as possible on the way to 100.  Is it worth crawling out of the fartsack for an easy beatdown?  Negative.

    Mosey back towards the Shovel Flags where THE Manny set the PAX up for a plank slalom.  16 PAX planked up while the last man sprinted/backpedaled through the others, planking up himself when he reached the end and signaling the next man to get busy.  Once the last PAX completed his sprint/backpedal slalom, it was time for a 10 count refresher course before the PAX moved on to Mary.

    Carpool educated the Baton Rouge PAX on LBCs and then EiEi delivered the final pitch of the morning with his legendary Jane Fonda sequence.

    Countorama, nameorama, and THE Manny prayed us out on our way to the coffeeteria.

    The Northshore PAX was honored to lead.  Thanks for having us.

     

     

     

     

  • Post Christmas Stomp

    Still a bit cold and dark, but 4 was enough to kick off a holiday work out and make out way towards a new year.

    Off a minute or so late,  and so we go on the main run towards the bayou as a pax.  After getting back tiny he track,  we took in about 3.2 miles per rudy’s watch.

    Then back to track to squeeze in a modified Red Barchetta before time on the unmarked football field.

    25 yards out and 10 burpees and back

    50 yards out and 20 merkins (not Berkins in the cold)

    75 yards out and 30 ssh and back

    100 yards and 40 squats and back

     

    A bit more time for ab work…

    20 LBCs

    hold plank

    back to cot for names, announcements, intentions and prayer.

     

    thanks for the opportunity to lead.  ♦

     

  • Winter Solstice

    Winter Solstice

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

  • Post Thanksgiving Music and Running

    We all are guilty of over eating this time of year,  given the cold and need to stay warm,  we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership.  Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.

    Warm up

    (25) Imperial Walkers

    (21) Abe Vigola/Windmills

    (12) Forward Arm Circles

    (21) Peter Parkers

    (12) backward Arm Circles

    The Numbers How a subliminal pattern of 2112…..

    Great lead in to first group exercise,  a Red Barchetta: (or modified per F3 definition)

    Off to field across from Museum

    Every tree we run to,  multiply by 10 to get the reps,  then reduce each tree by 2 for next location and last rotation by 1.  PAX reassembles upon each run. Rush’s music was never simple nor liked by all….

    Here is what you get:

    Run to 8th tree 80 SSH

    Run to 6th tree 60 Mountain Climbers

    Run to 4th tree 40 LBCs

    Run to 2nd tree 20 merkins

    Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)

    Back across the Street for a traditional Dora 123 with a run around the Museam as a timer,  and then flap jack with Partners.

    300 Squats (while Mathlete critiqued all our forms)

    200 LBCs

    100 Merkins

    And apparently,   this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.

    Thereafter over to fountain for some dips and derkins

    12 Dips

    12 Derkins

    10 Dips

    10 Derkins

    After repeated requests for Box Jumps,  given my history with Mothership Q and injuries at the fountain,  yes we did (5) reps with no injury,  the curse is gone.

    Then off to an Indian run with majority of Pax.  Originally planned as a suicide run but again,  burps were not the thing today.

    Back Peristyle for some Mary:

    Tribute to Late Malcolm Young and discussion on ACDC,  Stay in plank for duration of song,  Merkin everytime Thunderstruck is sung.

    (15) Hello Dollys also accompanied by a soundtrack closer to home

    (20) Flutter kicks

    (10) merkins and that is it

    Back to flag for Mame-a rama, announcements, Intentions,  and naming a new FNG.  Welcome Rolaids!  Hope to see you back.

    Remember the destrahan obstacle course next Saturday,  no mothership in City Park,  maps handed out by Mathlete.

    Thanks for the opportunity to lead.

    Bongo

  • Trick or Treat

    Halloween stomp,  although no one came in dress…..   regardless good pax and enthusiasm.

    Started work out with typical run 15 out and 15 back.   Most made it to bayou st John Dumaine or Orleans bridge and back.

    Upon getting back to track,  we found a very busy place with high school work outs.  Despite being old we were not intimidated….

    We then embarked on on a repeat 400 journey to the set of 3 with 100 cool down in between.   Most beat their 1st lap time on the 3rd.

    Thereafter some ab work out:

    15 hello dollys

    15 dying cockroaches

    Plank 1:00 or so

    back to flag for countdown, namearama, announcements, intentions and prayer.

    Thanks for the opportunity to lead,  I know I need to do it more.