F3 New Orleans

Tag: Nomads

  • The Tradition Continues…

    YHC really enjoys the opportunity to Q. I enjoyed Friday so much, I prepared a fantastic Backblast. I had 20 free minutes on Saturday, so I went to the F3 site and composed a beauty. I saved it to preveiw and it had evaporated into cyber space… So, in not so many words, here’s what happened Friday morning–

    Eleven men took off into the gloom at 05:30 after the disclaimer. Following a short mosey to the Loyola corner we were joined by RY during the warmup.

    The Thang: SSH x 50 IC and on to the escalator. 10 Burpees at the bottom. 20 Plank Jacks at the top. 30 squats on the side. Plank up at the bottom and repeat. This was followed by a plank-o-rama for recovery: Regular, Elbows, Left Side, Right Side, Mission Impossible.

    Mosey toward Wolfpack Hill with a pit stop at the bottom for Merkins x 20 IC. Continue to the top via the ramps for the business at hand. Two groups of six were formed. Group 1 ran down the stairs and back up, while Group 2 performed the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick, Plank Walk. Flip flop til done.

    Mosey back to the flag area. During the mosey we encountered some #suddenchange(10 Burpees) near Wolfpack Mountain. At the fountain benches we completed the morning with Dips x 25 IC.

    COT w/ shoutout by YHC. ALways a pleasure to lead.

    Good Times!

    Roots

  • Crawfish Guts or Potholes in the Darkness

    Well at 445 AM I read my text that Mr Awesome had a late night and needed a late notice sub for the workout.  I’m in — sorry to the PAX for a last minute Q – I had to come up with a plan quick.

    13 PAX in the GLOOM and Cavalier came in super hot– Wicked Witch of the West style that made 14.

    Disclaimer and we were off!

    Ran to OAK ALLEY for our first Circle of Pain.

    The warmup –

    In cadence:  Side Straddle Hops x 25, Lunge Jumps x 20, Monkey Humps x 15, Flutter kicks x 20

    Line up:  Bear Crawl to the first light post.     Burpee Broad Jump to the 2nd light post  – Finish with a sprint to the track.

    Mosey’d to the Birdwatcher aka John James Audubon Statue.  The tomatoes did a fly-by checking out the fellas.

    Right leg step ups x 20, Incline Merks x 12, Left Leg Step Ups x 20, Decline Peter Parkers x 20  **Doh!  Forgot to do Dips!  I hate it when I do that.

    Ran to the Hill. Debated cool band names as we ran in the gloom. Potholes in the Darkness won.  It was total vampire weather this AM.   The scent of crawfish guts was powerful and foul.  It hurt to breathe for this 1/4 mile.   We got to the Hill and we did 10 burpees on one side and 20 Peter Parkers on the other.  X 2

    Mosey’d back to the Soccer field.  Used the Goal for Peek a Boo pull ups AMRAP –as many reps as possible.  2 lines – walking plank as the line moved closer to the soccer goal.

    After we got through the line.  We circled up for 6 MOM.

    In Cadence (IC) Parker Peters x 22, Hello Dolly x 22, Russian Twist x 22, Leg Ups x 20, Shoulder Tap Merks x 20, Iron Cross x 23

    Run back to the FLAG at your fastest pace.

    Got the FLAG for the COT.  Bogey asked to focus on being better humans to the people we love and to the people we work with!    Please forgive the hastily prepared workout.  Hopefully you got something good out it.

    Tclaps to Bogey for stepping up to lead prayer!

    Tclaps to El Wire for EH’ing a new guy – welcome Ribbit…Now I wish I would have named him – Crawfish Guts or Pothole or Potholes in the Darkness (PITD) although Ribbit is pretty good.

     

     

  • A hidden Wendy’s hamburger

    YHC showed up at 5:29 and ready to roll.  I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM.  Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).

    No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off.  No warm up – on the lawn – I just took us straight to Wolfpack Mtn.

    At Wolfpack Mtn – we had our first circle of PAIN.  A gentle warm up.

    SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?)  x 20 each leg.

    Run up the stairs – try to take 3 stairs a stride.

    At the top COP #2 targeting the CORE.

    Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25  Parker Peters x 25

    A Wolfpack Mtn lap.   Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage.  Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go?  It was like a delicious treat ready to eat.  I just kept thinking about why someone choose to leave it on the box in the stairwell.  Why!?

    At the top COP #3 targeting the ARMS.

    Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,

    Hip Dips, x 10 each hip, and Plank Walk x 16

    A Wolfpack Mtn lap.  Sandwich was still there.

    At the Top of Wolfpack Mtn.  COP #4 ABS – (modified from legs – will get legs downstairs)

    Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20

    Down the stairs to the bench alley.  At the bench ALLEY:

    Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20

    Mosey back to the FLAG.

    COT:  We took a moment of silence to reflect on all our blessings during lent

     

     

     

     

  • Monday Morning Math

    6 men met in great temps for a Monday morning workout and old-school Algebra II lesson at Rock City.  Unfortunately, a record turnout down South and a late evening backblast puts us at 0-2 against The Skinny today.  Congrats huggers.  Don’t worry, we’ll be back.

    Always great to see the Mav at #RockCity.  As he tied his shoes (#safety1st) YHC finished the disclaimer and we headed to the Rock Pile,  We picked up Cowbell and Shorty on the way.  No pre-thang Chit-Chat for these two.  They also missed the disclaimer, and perhaps YHC should have reiterated it.  Not sure these two are the wisest Rock selectors among us, but I should probably remove the beam from my own eye on that one.

    The Thang

    Warm-up COP:  SSH x 25; IW x 25; Don Quixotes x 15

    We selected our rocks.  Not much running today, so YHC advised the pax to go big.  We headed a few yards to the t-ball field where we gathered for 10!

    10! – 3 exercises all in cadence:  Squat Presses, Bench Presses, Back Rows.  We started with 10 each, then 9 each, 8 each, 7….2, 1.  That made for a total of 55 Squat Presses, 110 Bench Presses, and 110 Back Rows.

    We then hit the track for a Tabata run.  Sprint 20 seconds followed by 10 seconds of slow jog recovery.  We continued for about 1/2 a mile, until we reached the playground

    Mini-Murph:  5 pull-ups, 10 merkins, and 15 squats.  The goal was to do this 10 times, but the pax was so fast we through in an extra cycle for a total of 55 pull-ups, 110 merkins, and 165 squats.

    Time to mosey back to our rocks, we cut diagonally across the park, hoping to save some time for Mary.

    6 MOM:  LBC IC x 40; Dying Cockroach IC x 30; Penguins IC x 20; Russian Twist IC x 20

    Return the rocks and horses to the stable back to the flag.

    Shout out

    Great work by the pax today.  We got through more then I thought we would.  Really fast on the Mini-Murph.  Continued prayers for Monte Williams and his family.  Praises for the weather and this group of men and the accountability they afford.

     

     

     

  • The Bar Has Been Set

    T-claps to Jingle Vader who saw his NOLA record of 17 straight posts come to an end at Okwata this morning.  Rumor has it he is out of town.  I would also like to note that, although not nearly as impressive, YHC’s streak of 10 straight fartsacks also came to an end.

    The Thang

    YHC gave the disclaimer as Bubba rolled in hot to make a JV-less pax of 5.  We moseyed around the Mardis Gras Fountain and selected a nice mushy area where there had obviously been some sort of monster truck competition for our Warm-up COP:  SSH x 30; IW x 30; Don Quixote x 15; LSS x 30; Arm Circles Foward x 15 and Reverse x 15

    We then moseyed to the top of the levee where we prepared for some Quadraphilia.  I saw this once in some old back blasts, but they never explained what it was, just that it was awful.  Fortunately, it was recently defined on the exercise page, so it made it’s Okwata debut this morning

    Quadraphilia – Run down the hill forward and up the hill backwards.  Continue for four minutes. #crowdpleaser

    We then moseyed along the top of the levee stopping right before Canal Blvd.  Here we ran down the levee forward and back up backwards once more to get our mind right for some push-a-rama

    Merkins x 10, Wide-Merkins x 10, Diamond Merks x 10, Stagger Left Merks x 10, and Stagger Right Merks x 10.  Rinse and repeat for a total of 100 reps.

    We recovered and headed to the Lake Okwata aka Pontchartrain.  Here it was every man for himself as we grabbed some ledge and did 100 dips OYO.  (Note to self: this is harder than I thought).

    After a 10 second rest as we waited on the 6:00 am Lakeshore Dr. traffic, it was back up to the top of the levee for some Triple Nickel

    Triple Nickel:  Run to the bottom of the levee and perform 5 reps of said exercise, run back up to the top for 5 more reps.  All running is forward this time.  We did 5 sets varying the exercises (Burpees, Lunges – 5 each leg, Merkins, Burpees, four count flutter kicks).

    Then it was 100 LBC’s OYO and back to the flag.

    Shout Out

    Continued prayer’s for OSHA’s wife.  We also prayed for the family of Monte Williams after the death of his wife Ingrid.

    We also took it upon ourselves to rename Fountain.

     

     

     

     

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • 610 Stomp #22

    “To Fartlek tis better than to Fartsack” – Anonymous

    A sub-40s morning in NOLA as five men braved the cold to stomp the gloom.  We were missing some of the usual suspects.  Rumor has it that they have started a 6 days on / 6 days off routine.  YHC gave the disclaimer and we were off.

    The Thang

    We took the usual Bayou route.  6 minutes of jogging followed by 1 minute of the PAX choice.  Rinse and Repeat.  YHC has been wanting to substitute a 30 second sprint for the burpees every since I read about it’s introduction by SFx a few weeks ago.  I was also looking to stay away from burpees after the beatdown my lower back received during Heisenberg’s Rock City Q yesterday.  Thankfully SFx joined me in the sprints.  We made it to the middle of I-10 before we had to turn around.  On the way back we past a man impersonating Griswold.  Finally, at the start of Roosevelt Mall, we caught up to the real Griswold along with Tool and OSHA.  SFx was excited about the opportunity for the PAX to finish together for the first time in Stomp history.  Then Tool dashed his hopes as he shouted out “Finish Strong” and took off in a sprint.  This “Finish Strong” call proved to be far to early as YHC finished very weakly.  We sealed the deal with 15 burpees.  That’s how we Stomp.

    Shout Out

    Continues prayers for family members and friends facing health issue.

     

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • Pourin’ on the PAX

    6 PAX posted in the pourin’ gloom.

    Began with splashing puddle mosey to museum and back to peristyle to warm up.

    In peristyle:

    SSH x 20

    IW x 20;

    Peter Parker x 15;

    PlankJack x 15;

    Parker Peter x 15;

    Arm Circle x 40 one-way and then 40 the other way.

    20 IW Squats.

    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Mosey back out into rain in great lawn

    Bear Crawl Ring of Fire (2 rounds with 10 merkins).

    Black Jack across great lawn side line to sideline. Burpees on one side, squats on other. Made about halfway through.

    Next was Four Corners of great lawn – 2 rounds with 10 of the following respective corners: dollys, flutters, Russian twists, and LBCs.

    After four corners, headed out of rain under peristyle for two rounds of “Bring Sally Up”, first merkin style and then squat style. The merkin Sally up was a beat down.

    Ended with Russian twists and dollys before mosey to flag.

  • 12 Yats of Christmas

    Too hot and too humid for December – for Christmas Eve.  Pushing 75 degrees.

    Today on a Thursday we moved our Friday workout…so that we could get one last one in before the holiday.

    I need to figure out how to plant the shovel flag in concrete – because no one “meets” at the flag anymore.   I finally got to meet Crab Legs, we got a surprise drop in from Side Effects and Rudy summit-ed Wolfpack Mountain for the first time.   It was a nice treat to see Side Effects stretching as he waited for the PAX on my way in!

    At 530am we rolled out for a holiday downPAINment on Wolfpack Mtn.

    I decided to dismiss all of the warmup stuff and ran us right to the top of Wolfpack Mountain.

    We did a quick starter up top and wondered if the lightening was heat lightening in December.

    SSH x 25, Imp Walker x 26, LBC x 24, Good Mornings x 20 and Monkey Humpers x 15

    After that – we did a stairway journey – one lap.  (1.5)

    Then we settled in for the 12 days of Christmas.  Or in NOLA I guess it would be the 12 yats of Christmas.   January 6th is technically the 12th day of Christmas so this is kind of backwards but whatever – I just wanted something seasonal.

    1st day – burpees   (1 x 12 = 12)

    2nd day – two lunge jumps per leg (2 x 11 = 22 but really 4 x 11= 44)

    3rd day – Squat jumps (3 x 10 = 30)

    At this point we ran a lap up and down the stairwell making sure to take deep lunges on the way up (2.5)   Right before we settled in for day 4 I was stung by a bee.  i used to be allergic, know I know that as an adult I’m not allergic.  Yeah!

    4th day – Plank Jack push ups (4 x 9 = 36)

    5th day – Burpees (5 x 8 = 40)

    6th day – Merkins (6 x 7 = 42)

    7th day – Jack knifes ( 7 x 6 = 42)

    8th day – Mtn Climbers (8 x 5 = 40  both knees = 1 turn )

    9th day – Dying Cockroaches (9 x 4 = 36 – both feet = 1 turn)

    At this point we tried to survive our 3 and a half stairway lap.  (3.5)

    10th day – Hip Dips (5 each side, 10 x 3 = 30)

    11th day – Russian Twist (11 x 2 = 22)  Here Side Effects was asking for day 12 off since it is only Christmas Eve tonight!  nah!…and for the end I really wanted to give everyone a break but I would have felt like a giant wuss if we didn’t finish with what I planned.  so we did 12 burpees on day 12.

    12th day –  burpees.  I was thinking mat jumps or ski jumps as a modify but I just pushed us to finish.  That gives us 64 burpees today boys.

    That was it – it was 6:18 at that point so we did a quick mosey back to the flag.  (That makes 4 laps)

    That either ties Hawg or we beat the record.  I can’t remember.

    COT:  We prayed a prayer of Gratitude for all of our blessings.  We did the ball of man.  We all will strive to better men in every aspect of our lives but for the next two days we will be grateful and be present with our loved ones and friends.

    Thanks for a fun Q – my last of 2015!

    Tclaps to Side Effects for pushing me harder today up that stairwell

    Prayers of safety (and fun!) for Douille and his gang as they go off to Paris

    Prayers of safety for all of the PAX to have Safe Travels.

    Prayers to our sick/hurting PAX to get well soon.  Thinking of you Jingle Vader, Roots, Billboard.

    Finally Rudy, Amnesty and I enjoyed some coffeeteria at PJS on Magazine.  A coffeeteria that was inspired by Shorty who fartsacked on us!

    Merry Christmas F3 NOLA!