F3 New Orleans

Tag: Nomads

  • I See Tundra

    A lot of activity going on as YHC walked up to the flag.  Two FNGs and a Kotter from Tundra.  Tundra has been surviving (and teaching others how to survive) in Alaska.  He stopped by to get some F3 in on his way to a year long fellowship in Jordan.  It was exciting to see him there this morning.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Merkins IC x 15; Low Slow Squats IC x 25
    • Select a rock and mosey to the flag football field
    • 10! – Start with 10 reps each of Shoulder Presses, Merkins, and Grown Man Sit-ups. Then do 9, 8, 7,…2, 1 reps of each.  OYO as fast as possible.
    • Mosey to the Kaboom and partner up.
    • 4 stations. 2 men on pull ups – AMRAP, 2 men on curls – AMRAP, 2 men on toe raises – AMRAP, 2 men on burpees – 10.  Repeato with 7 burpees.  Repeato with 5 burpees
    • Mosey to the water fountain for plank-o-rama and hydration.
    • Mosey to the flag for fence chunkers – about 17 reps give or take.
    • Mosey back to the rock pile to return the rock
    • Mary: Hello Dolly IC x 31; Dying Cockroach IC x 39

    Moleskin

    Good to get to spend some time with Tundra before he is off to Jordan.  He may be the most interesting man in the world.  Also great to have a couple of FNGs out at Rock City.  Both FNGs are family members of current F3ers.  Shorty is in some tangled relationship with Wambach and Billboard is father of the famed Bounty Hunter in Charlotte.

    Shout Out

    Continued prayers for the sick in our community.  We also talked about James 1:22-25:  But be doers of the word, and not hearers only, deceiving yourselves.  For if anyone is a hearer of the word and not a doer, he is like a man observing his natural face in a mirror;  for he observes himself, goes away, and immediately forgets what kind of man he was.  But he who looks into the perfect law of liberty and continues in it, and is not a forgetful hearer but a doer of the work, this one will be blessed in what he does.

    YHC heard a sermon on the above passage this weekend.  The verses were explained this way.  Think of looking in the mirror in the morning before you go to work.  Your hair is sticking up in weird places, you have an extremely long nose hair coming out of your left nostril, and zit in the middle of your forehead.  You study yourself in the mirror intently for a few minutes, and then walk off not having done anything about the unsightliness of your appearance.  That is what a hearer of the word that is not a doer is like.  You may study the bible and you may hear sound doctrine taught in church.  You may know the scripture better than anyone, but if you don’t put that knowledge into action it is worthless.  F3 certainly lends itself to action.  Let’s  practice action in all parts of our lives.  Be a doer of the word, not a hearer only.

    Announcements

    • Tuesday – 5:30 @ City Park (Roosevelt Mall)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park  Katrina Remembrance Run in the Bywater – 8:29 A.M.

  • 610 Stomp #1

    Pleased to see the Boyz ‘n the Hood walking up as I was driving in.  We made a group decision to plant the flag near a water fountain and were off on the inaugural 610 stomp.

    The Thang

    4.5  4.75 mile loop around city park.  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.  10 seems like a good goal.

    Moleskin

    It turns out the route was more like 4.75 miles than 4.5.  We all took a little more than the allotted 45 minutes to finish.

    Shout Out

    This past Sunday I was watching a movie in which one of the characters was very wealthy, yet incredibly selfish and cruel.  He was questioning God’s existence by wondering why someone as mean and selfish as he is could have such a great life when much more pious people suffer.  His grandmother explained to him that sin is like a really nice comfortable jail cell.  It has everything we want and we enjoy our time there.  The door to the jail cell is wide-open and we could leave whenever we choose, but we don’t.  Then one day it is too late and the door slams shut and we are condemned to death.

    It’s natural for us to look to God when times are hard, but not as natural to do it when things are going well.  Pharaoh told Joseph a dream in which seven skinny cows came out of the river and ate seven fat cows.  The interpretation was that there were going to be seven years of plenty in Egypt followed by seven years of famine.  Pharaoh appointed Joseph to manage Israel during the upcoming years so that in his wisdom he could save the land from the famine.  Joseph carefully rationed Egypt’s resources during the years of plenty, stockpiling the surplus to use during the famine.  His wisdom ultimately saved his Israelite family and reunited him with them.

    There is much in the story of Joseph that foreshadows Jesus.   We shouldn’t wait until things get tough to turn to Christ.  Let’s make sure that we are looking to God in the good times.  Our relationship with God in times of plenty helps to mold our character, gives us strength, and teaches us wisdom.  These are things we will be glad we have during the lean years.

  • 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.

  • Rock Sweaty

    Hottest, muggiest gloom of the summer.  YHC was sweating profusely as before the workout started.  Yankee was curious if the humidity can register more than 100%.  If not, I don’t think this morning’s reading was accurate.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20
    • Select a rock and mosey to the flag football field
    • Modified Lt. Dan: Four forward lunges (2 each leg) followed by four squats, all done con roca.  Continue across the field (approximately 70 yards)
    • Rock Webbs – Jack Webb using rock for shoulder press.  We ascended from 1 to 8.
    • Mosey to the Kaboom: Partner up.  First man does 5 pull ups while partner does 5 rock burpees.    3 sets.
    • Mosey to the track
    • Dirty McDeuce:
      • 1st set: Squats, LBCs, Curls
      • 2nd set: Toe Raises, Shoulder Press, Dying Cockroach
      • 3rd set: Hello Dolly, Sumo Squat,  Chest Presses
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    It was humid.

    Shout Out

    Continued prayers for the sick in our community and for the teachers and students starting school this week.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Rock the 220

    Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15;  Backward Arm Circles IC x 15
    • Select a rock and mosey to the flag football field
    • Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
    • Mosey to the Hill
    • Jacob’s Ladder: Run over the hill con roca.  Start with 1 burpee, run back over the hill con roca and do 10 chest presses.  Increase burpees by 1 until finishing with 7.  10 chest presses each time, with max reps on last set.
    • Mosey to the track
    • 220s: Partner up on track near 50 yard line.  One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him.  Flapjack and meet back at the other side.  We did 3 sets.
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    I am writing this backblast a week late, so I am sure that is affecting the veracity.  I remember this workout being harder than what it seems as I wrote it out.  I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard.  T-claps to them.

    Shout Out

    Continued prayers for the sick in our community.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • 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.

  • Escalate/De-Escalate

    Pre Thang:  Seven men met in the gloom and hit the ground running as the clock hit 05:30.

    The Thang:  Mosey 1/4 mile out and over to Loyola Comm Complex Terrace for a warmup on the escalator.  5 Burpees a the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3. Recover.  10 Burpees at the bottom, 15 Squats at stop 2 and 20 LBC’s at stop 3. Recover.  15 Burpees at the bottom, 20 Squats at stop 2 and 25 LBC’s at stop 3.  Recover w/ a one minute plank.  10 Burpees at the bottom, 15 Squats at stop 2  and 20 LBC’s at stop 3.  Recover.  5 Burpees at the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3.  Recover.

    Mosey to Danna Center benches:  Dips x 15, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10 all in cadence.

    Mosey to Wolfpack Mtn.:  Lunge walk up first ramp, then run to the top OYO stopping at each level on the church side for 10 quick Merkins.  Plank and wait at the top.

    Mosey back to the flag for COT.

    Shout out by YHC.

    Sorry for the delayed Backblast.  As you can imagine, YHC was smoked after this workout…

    Good Times!

    Roots

     

  • Dive Bomb till You Drop

    10 set off with Bluedog nowhere to be found

    The Thang:

    Long Mosey to Tulane Lawn

    Frankenstein

    Double knee ups

    Lunge lunge rotate

    Merkins x10

    Squats x 20

    Plank Jack x 15

    Imperial Walker x 15

     

    Mosey to Loyola Corner

    4 sets 10 reps

    Station 1 Dive Bomber Merkins

    Station 2 Dips

    Station 3 LBC

    Station 4 Peter Parker

    Mosey to Wolfpack Mountain 

    Indian Run to the Summit

    Dolly’s x20

    LBC x 20

    Russian Twist x10

    Shout-Outs:

    Dr. Collins

    Amnesty’s Father beating prostate cancer

    2 month old with heart condition at Children’s

  • Ruck City #2

    Three Ruckers met in the Metairie gloom for the now traditional last Monday of the month Rucksack Workout at #RockCity.  Jazzy’s Hello Kitty Ruck was in the possession of his daughter, so he modified with a rock sans ruck.

    The Thang

    • Ruck to the rock pile for a Warm-up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30.
    • Grab Jazzy’s Rock and Ruck back in the direction from whence we came.
    • Red Hot Chili Pepper at the Bird Sanctuary. Rucksack stayed on our back except for dips when we switched it to the front:   Left Leg Step-ups IC x 12; Dips IC x 6; Right Leg Step-ups IC x 12; Incline Merkins IC x 6; LLS x 10; Dips x 5; RLS x 10; IM x 5; LLS x 8; Dips x 5; RLS x 10; IM x 5 (YHC lost track of the count a few times).
    • Ruck to the old playground
    • Modified Cindy. Rucksacks stayed on our backs.  3 stations:    Merkins x 10; Pull-up hang from the rings while the Merkin Man does 10; Do as many squats as you can while the Merkin man does 10.  Rotate and repeat.  Everyone did 3 sets of each exercise.
    • Ruck to and over the hill.
    • COP: Upright Row IC x 10; Russian Swings IC x 10
    • Ruck Cusak Style for about 100 yards; 10 burpees sans Ruck; Ruck Cusak style for another 50 yards to the Rock Pile. Drop off Jazzy’s Rock and Ruck regular to the flag
    • Chilcutt Plank with Rucksack for a minute and a half.

    Moleskin

    Nice change of pace today with the Rucksacks.  Gives us some variety.  YHC really liked the upright rows and the Russian Swings, which you can’t really do with the rock.

    Shout Out

    We prayed for Keith Collins.  We thanked God that our community has been blessed with Dr. Collins and his family.  We are thankful for the man and father that he is.  We continue to pray for a miracle.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park