F3 New Orleans

Tag: Nomad

  • Where is everybody???

    Pre-Thang:  A windchill of 29 in the gloom and not many PAX dragging it out of the #fartsack.

    The Thang:  Mosey over to DC Quad Benches for warmup.  SSH x 30, Incline Merkins x 20, Imperial Walkers x 25, Mtn. Climbers x 25, Dips x 20, Plank Jacks x 30, Derkins x 12. All in cadence.

    Mosey to Wolfpack Hill.  Run all the way up and pair up 1’s and 2’s.  1’s begin the designated ab exercise while 2’s run down the stairs one flight, then run back up the ramps going backwards on the incline.  Switch when done and repeat until all exercises are done. They were: Real Freddie, LBC, Hello Dolly, Russian Twist, Hi Dolly, LBT, Flutter Kick. Mosey back to the shovel flag.

    COT w/ Shoutout by Reluctant Yankee

    Moleskin:  Another great morning getting better and feeling alive!  Glad to have made the commitment to get out here at least two days a week and all four as often as possible to get sharp.  What a fantastic way to start your day, week, month, you name it… Get out here.  It’s free and everyone is welcome.  No man is ever left behind. WHAT ARE YOU WAITING FOR???

    TCLaps to RY for bringing out another FNG.

    TCaps to FNG Iggy  and Hawgcycle for pushing the pace at Wolfpack Hill.

    TClaps to Little Caesar for sticking with the program.  Glad you keep coming back.

    Storyland Saturday @ 07:00 with Amnesty

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

    Birdcage Wednesday @ 05:30 w/ ??

    Last day to order shirts is tomorrow 2/28/15

    Good Times!

    Roots

     

     

  • A Six Pack on Friday

    Pre-Thang:  Thought we would have a much better turnout three days after Mardi Gras, but  six cold ones will always work on a Friday in February.

    The Thang:  Mosey out and around to Loyola/TD Jesus for warm-up COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 35.  All in cadence.

    Mosey to Comm. Bldg. Terrace for Burpee Steeplechase. Run to top of hill, jumping up two ledges along the way. At the top do a Burpee, then back to the bottom.  Repeat and add a Burpee at the top each time up to a total of seven. Plank up when done.

    Mosey to Wolfpack Mtn, and lunge walk up the first incline.  Indian run to the top. Return to the bottom, but…  Start with 20 Merkins and proceed down stopping for 20 LBC’s on the campus side and 10 Merkins on the church side at every level.  Plank up when done.

    Mosey to DC Quad benches.  Dips x 20, Step Ups x 20, Low Slow Dips x 15.  All in cadence.

    Mosey back to flag area for plank off until time is up.

    COT w/ shout out by YHC

    Moleskin:

    Glad  these men made the commitment to get out here today and make each other better.

    It was nice to have Splash make his Kotter after a MG hiatus.  Nice work

    and Happy Birthday!

    TClaps to Little Caesar for making his 2nd post.  Keep on coming!

    TClaps to Hawg for pushing the pace the last two Fridays.  Out in front all day today!

    TClaps to Bad Moon and RY.  Always hardcore to the finish.

    Nice work today, as we incorporated 2.4 miles of good running into the workout and finished with a 3.5 minute plank off w/ everyone hanging tough for almost 3 minutes before some switched to other ab exercises. #impressive

    Announcements:  Tomorrow 2/21/15 Run For The Fallen 5k at the Birdcage 9:00am.  Look for the Shovel Flag.  Registration is available on race day.

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

    Wednesday@ The Birdcage 05:30 w/Sweeper?

    Friday @ Wolfpack Mtn. 05:30 w/ Roots

    Saturday @ Storyland 07:00 w/ … Need a Q

    T-Shirt orders need to be made by 2/28.

    Keep EHing and follow up with friends you talked to during the carnival season.

    Do yourself a favor and try living third during this Lenten season.

    Good Times!

    Roots

  • Burpin’ on the Terrace

    Pre Thang:  YHC was pleasantly surprised to see my eh at the previous nights parade worked AND Chaka Kahn made a rare carnival season appearance after I put the heat on him at Henry’s bar, post parade… Bad Moon and Hawg showed up to total a Big 5 on the Friday before Mardi Gras.

    The Thang:  Mosey to Tulane U front lawn for warm up.  SSH x 30, LBC x 25, Plank Jacks x 30 all in cadence.

    Mosey to LU Mass Comm Bldg Terraced Hillside for 11’s.  Start w/ 1 Burpee at the bottom and run up the hill completing two jumps along the way to get to the next levels. 10 Squats at the top, then back down for 2 Burpees and so on until 1 Squat at the top and 10 Burpees at the bottom.

    Mosey to Wolfpack Mountain.  Indian run to the top for a Push o Rama w/ Merkins x12, Diamond Merkins x 8, Larry Craigs x 10, Chuck Norris x 10(bad idea on that pavement, modify to regular Merkin.) All in cadence.

    Mosey down to DC Quad for a few minutes of Mary.  Russian Twist x 15, LBC 15, Flutter Kick x 15, Real Freddie Mercury x 15 all in cadence.

    Mosey to shovel flag area for a quick plank o rama.

    COT w/ shout out by YHC.

    TClaps to Little Caesar for pushing the pace at his first post.

    Details of the above workout are a bit hazy.  Cobains. Sorry for the delay.

    Good Times!

    Roots

  • Ninja Rolls – I meant to do that

    Pre-Thang:  Beautiful weather (Clear and 50 degrees) and a small PAX.  4 Men trying to #getbetter.

    Thang:  Started at 7 and went for a 1/2 mile mosey to start things off

    On the way through the breeze way – YHC tripped on a sprinker and did a face plant with an added Ninja Roll.  Smarta@$ Hawg requested clarification to see if they all needed to do the shoulder roll.  What a punk.

    First COP by Tad Gormley.  SSH x 20, Mountain Climbers x 25, Low Slow Squats x 25, Merkins x 20.

    Then we moseyed to the Christian Bros football field for some Burpee Suicides.

    Run to the 50 5 burpees, Back to Goaline 5 burpees, 40 for 5 burpees, etc.  for a total of 50 burpees.  Chardonnay’s visit to the site where he earned his F3 name on Wednesday made me think of the first time I wanted to splash some merlot.  That was OBT’s exercise that almost got me.

    Tclaps to Hawgcycle who is quickly becoming a burpee champion.  The rest of the PAX tried but Hawg easily lapped us

    After burpees a quick mosey to the bleachers for rowing pulls x 10.

    Then another 1/2 mile mosey towards the Red Hot Chili Pepper.  We stopped for a COP mid-way.

    Peter Parkers x 25, LBC x 25, Donkey Kick planks x 25 ic, Penguins x 25

    *some ragged counting by YHC

    Mosey to the RHCP / Under the Bridge #nolasmostromanticspot

    Chong Li and Gandalf brought this to us back during the training Saturdays in October.  It hurts.

    I should have done more but we were short on time and I messed up the counting enough that I just wanted to get out of #nolasmostromanticspot

    X20 Step ups left leg, dips, inclined merks, step ups right leg

    x 10 Step up left, dips, inclined merks, step ups right

    Run back to track at Roosevelt Mall

    At the track a quick COP, Hawg ditched us at this point.  LIFO.

    Parkers Peters x 20, LBC Twist x 20, Arm Raise Planks x 25 (these hurt way more than I thought), finished this COP with Dying Cockroach x 20.   Roots noticed these hurt more than usual today.

    More ragged counting — I was out of it the AM.  However I can feel the burn now so it worked.

    Finally – we went for the 1000m from Hades – a gift/ripple from Mr Awesome.

    Run full speed x 400m, walk 200m, Run full speed 200m , walk 100 m, Run full speed 100 m.

    Tclaps to Zombie for killing it in the 400 and 200 sprints.

    Tclaps to Roots for killing it in the 100 – and would have won if not for a helpful Jesuit track team.

    Mosey 1/2 mile back to Flag.  Total mosey was just over 3 miles.

    SHOUT OUT – Reluctant Yankee.  Reminded us to be grateful and appreciate our blessing.

    Always a pleasure to Q.  As I write at 441PM my core is tender from the workout – so thats a good thing.

    Please sign up to run the 5K for the Fallen, via Tulane’s ROTC- we will run on Feb 21st as a group for a CSAUP.  It’s a great cause and we should be involved with this!

    Also Roots and I plan to run the Shamrock Run. – Its an 8K and just for fun.  Drinking is involved.

    Mardi Gras is the perfect time for a NOLA EH.  EH the guy standing next to you during a parade gap.

    If you haven’t been out to join us in awhile – make an effort this week.  Burn those Mardi Gras beer cals in a preemptive strike.

    Schedule this week:

    Mon – 530AM – Hawgcycle at RockCity/Pontiff

    Wed – 530 AM Blue Dog at Birdcage/Audubon

    Fri – 530AM Roots at Wolfpack Mtn/Audubon StCharles

    Sat – 7 AM ?? at City Park

    See you soon!

     

  • Duhhh, which way did he go???

    Pre Thang:  YHC arrived at 05:20 and planted our new and nowhere near as fancy #ShovelfFlag in the beautiful dry 41 degree gloom and watched as the PAX trickled in.  We hit the road with eight and picked up Bad Moon and Tito on the mosey to warmup to make it ten. Early #mumblechatter — Where is Reluctant Yankee??

    The Thang:  Mosey out and around to LU front lawn for warmup.

    SSH x 30 in cadence followed by Burpee Broad Jump out to TD Jesus and back.  Plank and wait for the six.

    Mosey through campus to Wolfpack Hill.  Run all the way up w/ back wards run on the inclines.  At the top more #mumblechatter — where is Amnesty? He was with us and now he’s gone.  Hawgcycle took off to retrace our steps and check in with Splash who peeled off for a moop. and, we continued…

    YHC scrawled out the list of exercises on a column w/ sidewalk chalk.  Pair up 1’s and 2’s.  1’s run down the stairs and back while 2’s perform as many of the designated exercise as possible.  They were: Plank Jacks, LBCs, Imp. Walkers, LBCs, Burpees, LBCs.  Splash and Hawg both returned for the set, but no Amnesty.

    Mosey to Wolfpack Mountain for a Merkin Ladder up the first incline. Run to the top and do 1 Merkin, run down and touch the line.  Rinse and repeat up to 7.  YHC warned of #suddenchange in the event we encountered a vehicle on the ramp but, not today…

    Mosey back to front of the park for a Plank Off.  All PAX assume the regular plank position.  For roughly 4 minutes, hold the plank.  If you fall out, begin LBCs until time.

    Over to the flag for COT w/ shoutout and some food for thought by Rev

    Moleskin:  It was great to see 10 men out here on a Friday morning getting better and pushing themselves and each other.  It was disappointing that we lost Amnesty, but I just heard from him and all is well.  Hamstring acted up and he hung out and waited for Splash for a minute and bailed.  From now on let’s make sure we have a better handle on the six and make sure to notify the front of the group if we need to plank up and wait or address an issue.  I take full responsibility for this.  Cobains to the PAX.

    It felt like more, but we only ran 1.7 miles today.  Lots of stairs and hills though.  That should feel good by tomorrow.

    Thanks to Rev for sharing some insight with us about listening to others.  It’s important for us all to take the time to really hear what people are telling us whether it’s verbally or through body language, so that we are able to tune in and help each other when necessary.

    TClaps to Rev, Sweeper, Splash and Blue dog for flying through the stairway exercise session and Chaka for pushing it.

    TClaps to Tito, Rev and Blue Dog for hanging tough during the Plank Off.

    TClaps to the PAX for a great turnout.  We all got better today.  #ironsharpensiron

    Storyland 07:00 Saturday w/ Chaka Khan(VQ) and Hawgcycle

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Birdcage Wednesday 05:30

    The Rouge Orleans Ultra Relay is February 14-15.  We need a team of 6.  We have a possible 4 so far. Check it out here http://www.therougeorleans.com/ and let me know if you’re interested. flatheadgm@hotmail.com

    Good Times!

    Roots

     

     

  • Running 7-11’s

    Pre Thang:  YHC planted the #shovelflag at 05:20 and went for a quick warmup run only to return at 05:28 and find still no PAX…  Sweeper and Bad Moon finally trotted up and in the next minute four more came in hot and we took off in the 42 degree gloom, seven strong!

    The Thang:  Mosey out and around to TU lawn for warmup: Plank Jacks x 30 IC, LBCs x 30 IC, Burpin Merk Jumps x 10 OYO=Burpee+1 Merkin and Broad Jump, repeat and add 1 Merkin each rep up to 10.

    Mosey to DC Quad Benches:  Incline Merkins x 15, Step ups x 15, Derkins x 12, Step ups x 15, Dips x 15 all in cadence.

    Mosey to #wolfpackmountain and Indian Run all the way up. After a 20 count breather, mosey to top of first ramp for 11’s.  Start w/ 1 Plank Walk and run 75 yds. down and do 10 Squats, then back up the ramp for 2 Plank Walks and back down for 9 Squats, keep on truckin’ until reversed @ 1 Squat and 10 Plank Walks.

    Quick mosey back to the flag and… done w/ 3 minutes “extra credit” in the bag.  Cobains!

    COT w/ shout out by YHC

    Moleskin:

    Excellent work by Sweeper and Hawgcycle who really pushed the pace on the 11’s.  Pretty sure Sweeper lapped us at least twice and hung in for extra credit until the PAX caught up and Hawg had us by a lap for sure.  #strong

    Amnesty hung tough on his second post back from IR.  Nice work!

    Good to have Hawgcycle back after his injury. He has recovered and is ready to Q!

    RY and Bad Moon put on a tough show, as usual!

    TClaps to Tito for making two posts this week during his post holiday cleanse! Hope you get to have a beer tonight!

    TClaps to the PAX for a great workout today.  FYI, we covered 2.86 miles running.  I knew this krewe could handle it.

    Announcements:

    Storyland @ 07:00 Saturday w/ Rev OR Hawgcycle and RY as Q’s(Info was conflicting at press time… but there will be at least one Q.)

    Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle

    Birdcage(Audubon) @ 05:30 Wednesday w/ Blue Dog

    Wolfpack Mountain(Audubon) @ 05:30 Friday w/ Roots

    Step up and Q.  None of us own these AO’s.  We are happy to follow your lead.  There are some simple steps and guidelines which I’m happy to provide via e-mail and or go over in person any time.  If you are ready, email me — flatheadgm@hotmail.com

    EH a friend, relative or coworker to come give this a shot.  If 05:30 is too early, try for Saturday at 07:00.  This is too great of an opportunity to let people pass up.  plus, it’s FREE!!

    Good Times!

    Roots

     

     

     

     

  • Post Holiday Purge

    Pre Thang:  Still waiting on that rainy workout… not today.  Thought we might have a few more PAX, but seven strong men set out for #wolfpackmountain at 05:30 to celebrate the new year.

    The Thang:  Mosey out and around to front yard of TU for warmup COP: SSH x 30, Mtn. Climbers x 25, Imperial Walkers x 30, Plank Jacks x 25 all in cadence.

    Mosey to the mountain and lunge walk the first incline, then line up for Indian Run to the top.  After a brief countdown at the top, mosey down one level for COP:  Plank Walks x 20, 6 MOM: LBC x 25, Dolly x 25, LBT x 25, High Dolly x 25, Freddie x 25, Russian Twist x 10, Plank Walks x 20 all in cadence.

    Mosey down to DC Quad benches:  Incline Merkins x 15, Step Ups x 15, Derkins x 10, Step Ups x 15, Dips x 20 all in cadence.

    Mosey to #shovelflag area for COP:  Merkins x 10 IC, then Plank o Rama: Regular, Southern Gent, Northern Aggressor, Elbows, Tom Cruise, Regular–hold it….

    COT w/ nice reflection and shout out by Rev.

    Two Kotters today: Rev and Chaka Khan.  Glad you’re back!

    TClaps to the PAX for keeping this train on the tracks!  Let’s keep spreading the word and EH some guys.

    TClaps to Critter for his second vacation post this week.  Enjoyed meeting you and once again proving just how small of a town NOLA can be. Safe travels back to NC!

    Storyland Saturday 07:00 w/ Reluctant Yankee and Reveille

    Jackson Day 9K Sunday @ 08:30.  If you’re running the race, let’s meet at the start area around 08:15ish near the NOTC number p/u tent.

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Let’s get some of the Metairie/Kenner PAX out to Rock City to join some of your uptown brothers who continue to make the trek to play around with boulders every Monday.

    Good Times!

    Roots

     

  • Awesome not Awkward

    Posted on behalf of Mr. Awesome by Roots:
    Pre Thang:  Cold and breezy in the gloom with seven PAX ready to bust a gut on the last day of the year.
    The Thang:  follow the leader mosey to the corner for the first COP with the 20lb sack – remind PAX of sudden change 10x burpees
    -on the way, karaoke, high step, backwards
    warm-up COP in cadence
    20x
    SSH
    LSS – pass the sack
    locomotives
    12x
    slow burpees – pass the sack
    Peter Parkers
    Parker Peters
    mosey to the goal post
    +sudden change!
    peek-a-boos and burpees 1 min each OYO
    lunge walks for 40 yards
    mosey to the levee for 5 minutes of Hades
    5min of Hades OYO
    +sudden change as the clock started
    sprint up the levee
    bear crawl down – rotating between forwards and backwards
    mosey to the zoo entrance
    Jack Web Merkins from ladder to 10
    seated dips in cadence x12
    mosey the the park entrance for some odd minutes of Mary
    COP of Mary
    20x
    LBC
    Freddy Mercury
    15x
    Hello Dolly
    big scissors
    12x
    leg lifts (slow down)
    Back Scratchers
    duck walk, backwards duck walk, wrestler walk, karoake
    +sudden change!
    quick mosey around a big oak tree then back to the flag for a circle of man – 3 circle-of-man-ups on each arm.
    COT w/ Shout out by Mr. Awesome
    TClaps to the PAX for jumping put of the #fartsack to get one more session in before 2014 expires.
    TClaps to Critter from Charlotte for making contact and hooking up with us.  Hope to see you Friday!
    TClaps to Mr. Awesome for his first full Q.  Great job!
    Announcements:
    F3 Four year anniversary is tomorrow 1/1/15.  Let’s EH some guys and grow this thing in NOLA!
    Friday 05:30 Wolfpack Mountain(Audubon front entrance) Roots Q
    Saturday 07:00 Storyland …Not sure about Q yet
    Sunday 08:30 Jackson Day 9k
    Monday 05:30 Rock City(Pontiff) w/ Hawgcycle
    cheers.
    Mr. Awesome

  • The VQ went DQ at the COP…

    Posted on behalf of Amnesty by Roots

    Pre Thang: Started with Amnesty, “Napoleon” (yep he does exist), Tundra and Zombie.

    The Thang:  Mosey to museum for  warmup COP

    COP:  SSH 25, Peter Parker Pushups 25, Toe touches cross overs (2 when Amnesty(VQ) pulled a hammy…the pop heard round the world).  Walked it back to start Coffeeteria early…   The #weinke was passed to the PAX who took turns Q-ing.

    Mosey to just short of outdoor gym for 6 Min of Mary.
    (Russian Twists, Jane Fondas, LBC, Flutter Kicks, LBC twists)

    Mosey to outdoor gym.
    Rotation for 4 sets each.
    Monkey bars each way.
    Inverted rows on low bar x 10
    Dips x 10
    Try to climb diagonal bar….too wet
    Pullups AMRAPs

    4 laps on track…sprint straight aways, jog curves

    Mosey to Great Lawn.

    Tree to tree:
    Walking Lunges
    Side Step squat right leg
    Side Step squat left leg
    Wrestler Walk

    COT

    Then the crew caught up with the DQ VQ at coffee……..

    TClaps to Amnesty for his partial VQ –Recover and get back out there soon!

    TClaps to the PAX for taking that #weinke and running with it…

    See Monday’s Rock City BB for current Announcements

     

  • Three wise men

    Pre Thang: YHC pulled up at 05:20 to see Bad Moon arriving on foot and Tundra locking up his bike.  Looked like we might have a good turnout…  as we talked about our Christmas festivities the clock ticked on and at 05:30, we three took off into the #gloom.

    The Thang:  Mosey over to LU Danna Center Quad for warmup.

    SSH x 30 then grab a bench.  Incline Merkins x 15, Step Ups x 15, Derkins x 15, Step Ups x 15, Dips x 20 all in cadence.

    Mosey over to Wolfpack Hill and run all the way up.  Partner up(HaHa). While one is doing the designated exercise, the other runs down the stairs and back up, then switch.  Three rounds and plank up.

    Round 1 = LBC, Round 2 = Plank Jacks, Round 3 = Mtn. Climbers. Plank o Rama immediately following with regular, Right arm and right leg up, Left arm and left leg up, Northern Aggressor, Southern Gent, Elbows, Tom Cruise.

    Next we met Dan Taylor aka Lieutenant Dan — Line up and make your way across the top floor of Wolfpack Hill… 1 Squat followed by 2 Lunges, 2 Squats followed by 4 Lunges, 3 Squats followed by 6 lunges… finishing with 7 Squats and 14 Lunges.

    Mosey back to the fountain for Dips x 15 and Incline Merkins x 12 IC and a quick little out and back .25 mile mosey to eat up those last few seconds and calories.

    COT w/ shout out by Bad Moon

    TClaps to Bad Moon and Tundra, who both strongly considered #fartsacking, but dragged themselves out to hang with YHC.

    Missed RY, who messaged in late last night w/ flu like symptoms.  Hope you have a speedy recovery.

    FYI, the nationwide release of the movie “Unbroken” was yesterday, contrary to what I wrote a few weeks ago in a backblast.  Everyone needs to go to  that movie and see the true story of a man with an incredible spirit!  Inspirational and humbling to say the least.  I brought my teenage daughters, who were stunned to see what men have endured for the freedoms they enjoy today.

    Hope all the NOLA PAX had a Merry Christmas!

    Announcements:

    Saturday @ 07:00 Storyland w/ Amnesty for his VQ.  Let’s turn out big!

    Monday @ 05:30 Rock City(Pontiff) w/ Hawgcycle

    Wednesday@ 05:30 Birdcage w/ step up and Q. Let RY know you’re ready.

    F3 was born on 1/1/11and is celebrating 4 years on New Years Day. Let’s show them we’re in for the long haul and grow this thing.  Now is the time of year to get some FNG’s out here with us.  Turn a resoloutionary into a regular.  EH a friend, relative or colleague over the rest of the holidays and get some big numbers out here for our 1/2/15 and 1/3/15 workouts.  It’s free!

    Jackson Day 9K is 1/4/15.  Register before 12/28/14 when the rates increase and come for a run. http://theyatrace.com/event/jackson-day-race-2015

    Good Times!

    Roots