F3 New Orleans

Tag: Nomad

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race

     

  • One Year Later

    Pre-Thang:  YHC was  happy to be back out in the gloom after a couple of injuries and ready to take the Q on the F3 NOLA one year anny. Thirteen men showed up with time to spare and we hit the road to get better.

    The Thang:   Mosey around to golf club house and over to the festival of lights. Lunge to first light, Bear Crawl to second light, Lunge to third light, Bear Crawl to fourth light and plank up.  Plank Jacks x 14 in cadence.

    Mosey toward front of park.  Sudden Change–10 Burpees– after a short run.  Continue to Prytania Street for a push-o-rama:  Merkins x 14, Low Slow Squats x 14, Larry Craigs x 14, Squats x 14, Chuck Norris x 7. All in cadence.

    Mosey toward St. Charles Ave with another stop for Sudden Change.  Continue to the fountain:  Dips x 14, Step ups x 14, Derkins x 7, Step ups x 14, Incline Merkins x 14.  All in cadence.

    Continue around park track with more Sudden Change after a quarter mile.  Mosey to putting green for 6 MOM: LBC x 50, Dolly x 14, Real Freddie x 14,Hi Dolly x 14.  All in cadence.

    Indian Run all the way back to the flag.

    TClaps to the PAX for all hanging together for a solid 2.3 mile journey.  It’s always a pleasure to be with this group.  Thank you one and all for keeping this going.  Let’s all do what we can to make it grow even more!

    COT with shout out and regular announcements by YHC.

    Good Times!

    Roots

     

  • DB Blimps

    DB Blimps

     

    Pre Thang: Seven men met in the hot, humid and completely still gloom (not a good combination) and started to mosey at 5:30. Awesome came in hot and was a welcomed addition to the PAX before the 1st COP.

    The Thang: Mosey down St. Charles and swing around to the Tulane lawn for a COP:

    En route to this COP the jingle of Jazzy’s keys made us debate a name change.

    Kicked around:  Jingle bells, Jingle Jazzy, Tinkerbell, Jazzy bells, it might happen Jazzy watch out!

    SSH x25

    Windmills x20

    Imperial Walkers x20

    Peter Parkers x20

    Mountain Climbers  x20

    Bear Crawl over to lineup for a little tree to tree Boo Boo Bear Crawl (thanks to my daughters for naming their favorite exercise)

    Mosey through Loyola Campus to the top of Wolfpack Hill (and quite possibly the hottest location in NOLA this morning) for some DB Blimps to help the home team:

    Run down the parking garage one story then up the incline backwards intertwining the Blimps:

    Burpees x 5

    Lunges x10

    Imperial Walkers x15

    Merkins x20

    Plank Jacks x25

    Squats x30

    Mosey to the Danna Center benches:

    Incline Merkins x20

    Step Ups R x20

    Low, Slow Dips x20

    Step Ups L x20

    Decline Merkins x10

    Mosey to Touchdown Jesus for some Mary & Plank-O-Rama to finish the day:

    Real Freddie Ms x20 (reverse halfway)

    LBC x20

    Hello Dolly x10

    Flutter Kicks x10

    Plank, Right Up, Inverted, Left Up, Plank

    Mosey back to the flag for COT. T-Claps to Roots for pushing it to the flag.

    Shout Out: Thanks given by YHC to F3 for all the positive since starting over six months ago. Prayers for all those with friends and family members battling prostate cancer.

  • 5 Rounds with Rousey?

    My experiment with VQ schedules didn’t take.  With Bubba – a no show – I had the full Q to myself.  Lucky for me – I had a weinke in my back pocket.  In Bubba’s defense I just put him on the group schedule instead of checking in with him to make sure he was ready – oh and he has a new baby!  (Side Effect’s baby is only 3 days old and he was present so the excuse only kind of works).

    So anyway – lesson learned.

    A very hot and humid NOLA August workout.  The Peristyle is under some serious construction for the next few weeks.  The shovel flag will be nearby on the edge of the construction.

    Now down to business.

    Warm up:  SSH, Imp Walkers, Squats, Mountain Climbers, and Monkey Humps x 25

    We had a LONG mosey to our 2nd COP.  Hawgcycle and Side Effects were trying to guess where we were heading the whole mosey.  Mosey’d to the Christian Bros football field.   At the Field we did- 5 RDS with Tyson or as Side Effects said maybe Rousey is a little more current and it has alliteration.  Nerd.

    Anyway Round 1 – LBC, Rd 2 – Lunges, Rd 3 – LBC Twist, Rd 4 Slow Squat Hold for a full second, and Rd  5 Peter Parkers.  **Run to the 50 yd line do 25, opposite goal line 25, 50 yd line 25 and then the original goal line 25.  All totals after 5 rounds is 1000 yds of running, 500 leg/ab exercises.  Good job men.

    In the middle of Squats of the 4th Rd – Bagasse started to worry that his arms/chest weren’t getting worked at all.  So…

    We did 5 burpees at 50, 10 merks at goal line, 4 burps at the 40, 10 merks at the goal line, 3 burps at the 30, 10 merks at the goal line, 2 burps at the 20, 10 merks at the goal line, 1 burp at the 10, 10 merks at the goal line — this is a modified burpee suicide – I guess?  For a total of 50 merks, and 15 burps.

    I wanted to run us through some Dirty MacDeuce but time was a factor.   So we mosey’d past a water fountain and hit the blue collar gym.  Every guy in the PAX had to get 10 pull ups on your own.  Or negatives – if you couldn’t get your 10.  Plank and wait.    After the 6 joined the plank line – we did 1 arm/ 1 leg planks each set 30 sec. and 10 donkey kicks.

    Then we mosey’d to the Quad at Storyland for 6 min of Mary

    Superman to Bow x 10, Dying Cockroach x 25, Flutters x 25, Hello Dolly x 25, 10 Hip Dips each hip OYO, Parker Peters x 25, Plank Jack x 25, Plank Walk x 25    — Everything was In Cadence except the Hip Dips.

    Run to the flag!

    COT:  Positive thoughts and congratulations to Side Effects and his wife who have a new baby this week.  I forgot to get the name but I do know the baby was 10 lbs 2 oz at birth and asked for a bowl of red beans and rice with sausage 15 min later.

    We prayed for all of the kids and teachers starting school this week – that they can get into their routine quickly – make new friends and be intellectually curious.

    Good job men!

     

     

     

  • Burps at the Bandstand

    I originally had Cavalier scheduled to Q but YHC didn’t do a good job confirming his role – so we will have to wait for the Cavalier VQ!

    YHC suspected that Cavalier may not have read the schedule – so I had 2 COPs in my back pocket.

    It was a MUGGY/ HOT August NOLA workout.

    Mosey to Oak Alley.

    In Oak Alley for COP 1  – SSH, Imperial Walker Squats, Diamond Merks, and Peter Parkers x 25

    Mosey to the bandstand for some 6MOM.

    LBC, LBtwist, FLutter, Parker Peters, Plank Jack, Hello Dolly, Rosalita, x 25

    Hip dips x 15 each leg

    Hand off to Roots

    Mosey out to golf club and back to bandstand area for BS(Burpee Suicides) under the oaks. 10 reps x 5 progressing to the furthest light.

    Mosey to the shelter picnic tables. Dips x 20, LBC x 25, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10, LBC x 31, Low Slow Dips x 15 all in cadence.

    Over to the lights for a quick sprint to the road and back to the flag.

    Good Times!  Not a lot of Mumble chatter.  Some angst/whining about the Burpee Suicides but it got quiet after 2 reps.

  • THE THREE AMIGOS (part deux)

    SECOND HALF

    -After taking over the reins from Mav, Amnesty got the crew to mosey across the baseball field to knockout 10 burbees

    -mosey back to the outdoor gym (2 rounds of…):
    pullups
    dips
    rows
    monkeybars

    -upper bodies were screaming at this point, so we headed to the outdoor track for 1000m of Hades;  “Where’s Mav?”…stretching it out

    -if that wasn’t fun enough, we moseyed to the other outdoor gym.  This time pullups first, then dips, back rows and monkey bars.

    -it was Mary Time:  6 MOM on the Great Lawn:  20 x LBCs, Hello Dollies, Heel Scratchers…Time’s Up!

    -COT: Shout out for our fathers with Prostate Cancer, and the people we know with ALS.  Thanks Mav for the spiritual prayer

    Second F: Rev and Amnesty hit the coffeerama and solved the world’s problems

  • Double Duty

    Pre Thang:  The Rev pulled in early  right behind me on his scooter, ready to shake off the rust after a two week layoff. Seven more quickly materialized and YHC lead the way into the gloom.

    The Thang:  Mosey out and around to TU lawn for warm up COP:  Plank Jacks x 30, Imperial Walkers x 25 and SSH x 30 all IC.

    Mosey to the LU Comm. Hillside for an escalator ride:  Start w/ 5 burpees, then run up hill making two jumps along the way to the top, then 10 Merkins, then over 30 yards for 15 Squats.  Rinse and repeat x 4 and plank up.

    Mosey to Wolfpack Hill, stopping along the way at the DC Quad benches for Dips x 20 IC.(Can’t pass up the dips!) At the hill, mosey to the top and partner up.  One does the designated ab exercise, while the other runs down the stairs to the third floor, then exits and runs backwards back up the ramp and flip flops with partner. Exercises were: Real Freddie, LBC, Hello Dolly, LBT, High Dolly.

    Mosey back to fountain for some low slow dips x 12 IC and a three minute Plank o Rama, then over to the #shovelflag for COT w/ Shout out by The Rev, focusing on having gratitude for everything in our lives.

    TClaps to the PAX for hanging tough in this thick air.  It’s only just begun…

    Good to see The Rev make his #kotter after living third down in Haiti over spring break. TClaps!!!

    Announcements:

    Storyland Saturday at 07:00 w/ Amnesty

    Pontiff/Rock City Monday at 05:30 w/ Hawgcycle

    Birdcage Wednesday at 05:30 w/ The Rev

    Wolfpack Mtn. Friday at 05:30 w/ Splash

    F3 NOLA SIX MONTH ANNIVERSARY CONVERGENCE: STORYLAND 4/18 AT 06:30 W/ Q to be determined

    Come out soon and get acclimated to the weather.  Bring a friend.  It’s FREE!

    Good Times!

    Roots

     

     

     

  • Merkins and such…

    Pre-Thang:  Not so bad in the gloom today. 50ish degrees and breezy — probably one of the last days until November…  A good showing early, including a FNG courtesy of Splash; and Douille and Bagasse, two repeat customers brought by RY on Wednesday.  We hit the road with nine.

    The Thang:  Mosey out and around to TU front lawn, picking up stragglers along the way.  First Hawgcycle and Little Caesar, then Tito for a total of 12 to start the warm up.   Warmup w/ BLIMPS:  Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30. Rinse and repeat.

    Mosey to Wolfpack Mtn. for a 6 vs. 6 Indian Run to the top and plank up.  A few minutes of Mary followed: Real Freddie Mercury x 35, LBC  x 40, Hello Dolly x 30. All in cadence. Mosey to the first incline for 11’s. 1 Squat Jump then run down the ramp(60 yds) and do 10 Merkins.  Back to the top for 2 Squat Jumps and back down for 9 Merkins… You get the picture.  Modified at the end due to time constraints and moseyed back down the mountain and to the flag for COT.

    Shout out by YHC.

    TClaps to the PAX for hanging tough and knocking out approximately 95 Merkins and 2.5 miles(much of that on an incline) plus the assorted other fun.

    Good Times!

    Roots

  • Rain, No Mud…

    PRE THANG: ANOTHER RAINY MORNING IN THE GLOOM WITH EARLY #MUMBLECHATTER FROM CHAKA KHAN ABOUT THE #FARTSACK…. HE MADE IT AND WILL NEVER LET YHC OR THE PAX FORGET IT.

    THE THANG:

    MOSEY UP THE AVENUE DODGING HUGE PUDDLES AND ULTIMATELY A TEXTING DRIVER THAT ALMOST TOOK OUT ALL SIX OF US. WARMUP COP IN THE OUT DOOR HALLWAY JUST BEYOND TD JESUS: SSH X 50, LBC X 52, MERKINS X 21 ALL IC

    MOSEY TO DC QUAD BENCHES

    IN-MERKINS X 12, RUSSIAN TWIST X 15, DERKINS X 10, SIT UPS W/ FEET ON BENCH X 10(MORE LIKE CHINESE WATER TORTURE), DIPS X 10 ALL IC

    MOSEY TO WOLFPACK MOUNTAIN FOR THE BIG MIC(K):  LINE UP SINGLE FILE AND PLANK UP ON FIRST INCLINE.  DO FIVE  MERKINS ON LAST MAN’S COUNT AND PLANK UP, THEN LAST MAN BEAR(INDIAN) CRAWLS TO FRONT  OF LINE.  REPEAT UNTIL ALL PAX HAVE CRAWLED TO THE FRONT. X 2

    MOSEY TO THE TOP AND MOSEY BACK DOWN W/ STOPS AT EACH END FOR 10 MERKINS AT THE CHURCH SIDE AND 25 LBCS AT THE CAMPUS SIDE OYO, ALL THE WAY DOWN.  PLANK UP AT THE BIKE RACKS.

    MOSEY TO THE FLAG AREA FOR LOW SLOW DIPS X 10 IC AND FINISH UP WITH A 1 ½ MINUTE PLANK.

    COT W/ SHOUT OUT BY YHC

    TCLAPS TO THE PAX FOR SUCKING IT UP AND EMBRACING THE MORNING WE WERE GIVEN TO WORK WITH.  RAINY DAYS ARE FUN!

    STORYLAND @ 07:00 SATURDAY W/ REV AND RY

    ROCK CITY @ 05:30 MONDAY W/ HAWG

    BIRDCAGE @ 05:30 WEDNESDAY W/ ______________

    WOLFPACK MTN. @ 05:30 FRIDAY W/ NEED A Q

    COME TO THE BIRDCAGE ON SUNDAY 3/15 TO HANG WITH SOME OF US AFTER THE SHAMROCKIN RUN TO WATCH THE KENYANS RACE AT 11:00 AND DRINK GREEN BEER. FLOW TRIBE AND COWBOY MOUTH WILL BE PLAYING.  MUSIC IS FREE, JUST LIKE OUR WORKOUTS!  FOOD AND BEER IS ONLY $5 FOR NON-RACE PARTICIPANTS. RY WILL PLANT THE #SHOVELFLAG.  LOOK FOR US AFTER WE FINISH AROUND 9:45ISH…

    GOOD TIMES!

    ROOTS

  • For Better or Worse… It’s up to you

    Pre-Thang:  YHC was a little concerned about the 22 degree wind chill and recent low Friday attendance… Nice surprise to end up with 11 PAX, including 2 FNG’s.

    The Thang:   Mosey to TD Jesus for Warmup COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 30 all in cadence.

    Mosey to Comm. Bldg Corner:  5 Burpees at bottom of hill, run up to top for 10 Merkins, then across the hill for 15 squats.  Run back to bottom and repeat x 4. Plank up.

    Mosey to Wolfpack Mtn. Count off 1’s and 2’s for Double Indian Run.  Race to the top.  Team 2 finished first…

    Stop for a few minutes of Mary: LBC, Flutter Kicks, Real Freddie x 25 IC.  Pause for a quick photo.  Mosey to the bottom and plank up, then head to the #shovelflag area.

    Merkins, Plank Walks, Dips x 12 IC, then over to the flag for COT.

    Shout out by Mr. Awesome.

    TClaps to the PAX for sucking it up and coming to sweat it out in these frigid temps.

    TClaps to RY and Splash for the FNG’s.

    TClaps to Cotton and Napa.  Great work! Come back soon.  It gets better every post and so do you!

    Spread the word.  EH a friend.

    If you haven’t been in a while, come get in the groove before the temps rise, the air gets thick and it really gets tough…

    Good Times!

    Roots