F3 New Orleans

Tag: Nomads

  • As Nasty as We Wanna Be

    2 men hit the #RockCity gloom this morning.  It made for easy decision making when it came time to partner up.

    The Thang

    • Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
    • Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
    • Partner up for Ketchup: Partners decide on a rock to use.  First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees.  Once he finishes, the burpee man runs to catch-up with the rock man.  The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner.  This continued all the way around the path.
    • Slow mosey to the flag con roca. The hammy was feeling it at this point
    • Fence Chunkers x 20.
    • 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
    • Mosey con roca back to the rock pile and deposit the rock for another day.
    • Run back to the flag

    Moleskin

    It was nice to have Jazzy back after his vacation hiatus.  Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise.  If only he would have started his rock training a few months earlier.  In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.

    Shout Out

    We thanked God for his blessings and prayed that we not take them for granted.

    Announcements

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

  • Mike Tyson and the 610 Stompers

    Three men set out in the humid gloom of City Park to give Reluctant Yankee a proper F3 send off to Lithuania.  It seems like summer travels and weekend getaways kept the numbers low today.

    The Thang

    • Mosey to great lawn for the warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Arm Circles IC (Forward x 15 – Backwards x 15); Windmill
    • Mosey to NOMA for The 610 Stomper: 10 Burpees in one minute.  Repeat for 6 sets
    • Run around Big Lake (I think it is about 1 mile) We staggered the starts and played some catch me if you can.  No need to provide incentives given the competitive nature of this pax.  When finished each man slow moseyed to the Foundry and did arm hangs in lieu of planks waiting for the six.
    • Mosey to a soccer field for 8 Rounds of Tyson (1 Round = sprint to midfield and do 10 reps of the exercise, sprint to far end line, 10 more reps, sprint back to mid-field, 10 more reps, sprint back to start, 10 more reps) Excercises = Burpees, 4 count flutter kicks, squats, staggered merkins, bunny hops, 2 count peter parkers, beyonces, merkins
    • Mosey back to the flag

    Moleskin

    T-claps to Yankee for squeezing in a workout prior to his international flight.  We had done 100 burpees by the time we were 30 minutes into the workout.  Our only regret is that we didn’t have time to get 2 more rounds of Tyson in.

    Shout Out

    Prayers for Yankee’s trip and Side Effect’s has he and his wife prepare for their newborn.

    Announcements

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

  • Douille or Do We Q in Cadence? or !

    Pre-Thang: Seven Pax showed up at the Monkey Cage for YHC’s often erratic VQ.

    The Thang: Mosey out to far end of the park towards the levee for a little COP. Yankee had fun clearing the spider webs on the way. Rough start for YHC with the cadence but the Pax were extremely supportive during the VQ.

    IC: SSH x 25, Imperial Walkers x 25, Plank Jacks x 20, Mountain Climbers x 20, T-Merkins (Tulane Tumblr) x 5

    Mosey over to the statue in front of the zoo. Yuengling added a little fuel to the unpredictable cadence by taking a few head dives into the bushes next to YHC.  Nineteen is good, right?

    IC: LF Step Up x 19, Incline Merkin x19, RF Step Up x19, Low Slow Dips x 12

    Mosey over to the fly for an escalator at the levee. Thanks to (#Tclaps) Roots for the coaching and encouragement on the way to levee.

    Escalator 3x

    Merkins x 10 bottom of levee

    Bear crawl to top of levee

    Squats x 20 top of levee

    Backpedal to trees by the road

    LBC x 30

    Sprint back to bottom of levee, plank when complete

    Ten count by Tool then mosey over to the soccer field after scaling the mound. Hawgcycle surprisingly found us circling up for Mary.  I still can’t believe he found us!

    Before Mary, Sudden Change – Burpees X 10   Tool tried to call BS which is like thank you in F3 lingo right?

    IC: Real Freddie Mercury x 20 (reverse halfway through), LBT x 25, Flutter Kicks x 15, Russian Twist x 15

    Indian run back to statue by zoo. Thanks to Yankee for reminding YHC about #1 rule, no man left behind.

    Plank up for the 6 then IC: Decline Mekins x 15, Dips x 10.

    Back to the flag at your own pace. Good job Hawg pushing it back with YHC.

    Name-O-Rama: Finished with 8. Thanks to all Pax by YHC for the somewhat shaky VQ.

    Prayers: Strength & Wisdom to the doctors around the country working to cure cancer: http://killingcancer.vice.com/

  • Working out with Breeze.

    Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze.  It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.

    The Thang

    • Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
    • The 3 – 10: 10 Burpees in one minute.  Repeat for 3 sets
    • Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
    • 1 mile Run. Everyone finished between 7:45 and 9:10
    • Slow Mosey with the rock to the Kaboom.
    • 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
    • Mosey your rock back to the rock pile.
    • 1 mile run plus the extra 1/8 to get back to the flag.

    Moleskin

    Glad to see Tool post this morning.  With all of the travelers Yank and I were worried we might be the only two.  Today’s work out was geared toward preparing for the Spartan in October.  I think we can streamline it a little and get 3 mile runs in.

    Shout Out

    More prayers for those facing health difficulties.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Be Aggressive B-E Aggressive

    10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown.  YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.”  This was my first time to Q at the #Birdcage and it was a pleasure.  Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…

    The Thang

    • Start out by running the Root’s loop around the Club House parking lot.
    • Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back.  Flap Jack and finish when all of the exercises are complete.
    • Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
    • Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees.  Flap jack and repeato with 3, 2, 1, burpees.
    • YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top.  T-Claps to Awesome for making it through the complete exercise.  The rest of us got to the round of 7 or 8 burpees before time ran out of us.
    • Mosey back to the flag.

    Moleskin

    T-claps to Awesome and Douille for killing it today.  They set a good pace for the rest of us to follow.  I enjoyed my first Q at #TheBirdcage.  It is a fun AO.  T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.

    Shout Out

    Thanks to God for our health and blessings.  We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.

    Announcements

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

    CSAUPs

    • July 19 Spillway Run –here
    • August 29 Katrina Anniversary Run – here
      Octobter 17th Spartan Run in Mobile  here  Your group is F3 New Orleans -$30 off code  that expires tomorrow is AMERICA

  • That was B.S.

    Pre-Thang:  Ten PAX showed up in the not so gloomy gloom and YHC took them on a fun filled odyssey around the park…

    The Thang:  Mosey out and around past the golf clubhouse and over to the festival of lights:  Lunge Walk to first light.  Bear Crawl to second light.  Lunge Walk to third light.  Bear Crawl to fourth light and plank up.  Plank walks x 15 IC.

    Mosey toward front of park.  After 1/4 mile or so, Sudden Change was upon us! 10 quick Burpees.  Continue the mosey and pull over at Prytania Street for a push-o-rama:  Merkins x 15, Larry Craigs x 15.  Took a break with Low Slow Squats x 10.  Diamonds x 10 and Chuck Norris x 8.  All in cadence.

    Continue the mosey another 1/4 mile and stumbled onto more Sudden Change. Burpees x 10.  On to the fountain benches.  Incline Merkins x 15, Low Slow Squats x 10 and Dips x 20.  All in cadence.

    Mosey just a few hundred yards and low and behold had to overcome more Sudden Change.  Burpees x 10.  On to the site of the old club house for 6 Minutes of Mary:  LBC, Dolly, LBT, Flutter x 20 IC.

    Line up for Indian Run back to the flag.  At the flag finished with a 3 minute plank off.

    COT with shout out by YHC.

    TClaps to the PAX for a strong showing all around while covering 2.25 miles.  Nice work!

     

    Friday 05:30 Wolfpack Mtn w/ Splash

    Saturday 06:30 Storyland/Great Lawn w/ Maverick(?)

    Monday 05:30 Rock City w/ Hawg

    Wednesday 05:30 Birdcage w/?

    Sunday July 19 NOTC Spillway Classic 08:00 Register: http://theyatrace.com/node/78/registration/register

    Good Times!

    Roots

     

  • Ruck City #1

    One Marine and 3 civilians hit the gloom for the first ever New Orleans F3 #RuckCity workout.  YHC bubble wrapped some concrete bricks from Lowe’s.  They weigh about 5 pounds each.  Yankee went with some all-natural bricks, hoping they would not tear up his ruck.  Amnesty chose to fill his ruck with one of the native rocks, wisely bringing a plastic back for protection, and Jazzy was confused as to why we brought backpacks to the workout.

    The Thang

    • Mosey to the #RockPile for our warm-up
    • Warm-up COP: SSH IC x 30; Good Mornings IC  x 10; Windmills IC x 15; Forward Arm-Circles IC x 15;  Backward Arm-Circles IC x 15
    • Amnesty and Jazzy select their rock. Then Mosey to the hill
    • 11s on the hill. Run up and over the hill ruck-on.  Merkins on each side.  Completed 110 merkins when all was said and done.
    • Mosey to the far side playground
    • Negative pull-ups ruck-on. Partners assist with first pull-up if needed.  Slowly lower self during 10-count.  Completed 2 sets of 3 reps.
    • Mosey to bike pump pavilion.
    • Left Leg Step-up Ruck-on IC x 20 followed by Right Leg Step-up Ruck-on IC x 20
    • Mosey to the to the water fountain for hydration and 7 more merkins.
    • Amnesty and Jazzy return their rocks and we all mosey to the flag.

    Moleskin

    YHC was glad to be back after missing the last couple of #RockCity workouts.  T-claps to Amnesty, RY, and Jazzy for being such a faithful #RockCity krewe.  Double T-claps to RY for cooling down with an extra 2 miles.

    Shout Out

    Thanks to God for His grace and mercy.  We prayed for those traveling and those facing sickness.

    Announcements

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

  • Another chevy to the levee

    8 Pax including an FNG were ready to roll at 8AM for a hot and humid sauna fest at the Birdcage this AM.  Where were you?

    The Pax huddled around the flag and broke out of the gates to the right.

    Warm UP

    A few side hops on the way to the first Circle of Pain.

    COP1 – SSH x 30, Merks x 15, Peter Parkers x 25, and Low Slow Squats x 20 **In Cadence – My first Q in a few weeks – rough start but I finally got the hang of it again.

    Then we mosey’d to the LEVEE.  A little complicated on my instructions but here is the THANG:

    The THANG:

    Chevy to the Levee:  Run over the levee and do 30 Parker Peters, then run back to the bike path and do 10 dying cockroaches.  Then decrease the Parkers by 2 until you hit 20.  And increase the Dying Cockroaches by 2 until you hit 20.  A modified CHEVY to the LEVEE!

    After a quick recover – Mosey to the Levee at the Fly.  Backwards Bear Crawl up levee x 2 -watch out for glass!  Regular Bear Crawl back down the levee.   We had to Suddenchange here and move the location due to a terrific smell of funky trash.

    Moved ourselves over to Audubon Statue.  At Audubon we did Left Leg and Right leg step up x 25 and we did Dips/Freak Nasty x 20.

    Mosey’d over to Hollywood South field.  The gentle hum of an air conditioned tent was calling our names.  But we opted for 6Minutes of Mary instead.

    LBC x 25, Russian Twist x 20 LBC Twist x 25, Hello Dolly x 25, Flutter x 20 and Plank Jacks x 25

    We pushed our final mosey back to the FLAG for the Circle of Trust.

    In the Circle of Trust we prayed for many who are sick and prayed to be better men in the lives of others.

    Thanks for the privilege of Q’ing this workout.

    Peace-Reluctant Yankee

     

     

     

     

  • To Boldly Go Where No Men Have Gone Before

    4 men met at Pontiff Lake, formerly known as Pontiff Playground.  Luckily a strong storm moved through the area last night to keep the reservoir full.  YHC was hoping to stretch his legs this morning and get some mileage in.

    * Listen up kids.  Don’t wait a week to write-up your backblast, especially if you are old.  YHC’s brain function is probably also affected by the seemingly half mile of bear crawls I did at City Park with QIC Amnesty earlier this morning.  Anyway, YHC has a fuzzy recollection of the details on this one.  I think it’s pretty close, but feel free to correct me in the comments.

    The Thang

    The point of the workout this morning was to do something that had never been done at #RockCity – run the entire 1-mile loop con roca.  We were successful.  We were even blessed with the opportunity to run through the ankle deep flood waters on the far side of the park.   As far as we know there are only four men in New Orleans who have completed this.

    Here are the stops we made along the way:

    • Warm-up COP  Where is the dog walker?Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Good Mornings IC x 15; Arm Circles IC x 40 (Forward x 20 and Reverse x 20)
    • Rock COP at the top of the hill:  Squat Press IC x 15; Curls IC x 15; Rows IC x 15
    • Chili Pepper IC:  RL Step-ups x 16; Decline Merkins x 8; LL Step-ups x 16; Incline Merkins x 8; repeato doing reps of 8 and 4.
    • 6MOM:  Flutter Kicks IC x 20 – Hold it – Rosalita IC x 20; Reverse Crunches IC x 30; Superman to Boat x 3

    Moleskin

    Great feeling making it all the way around the park.

    Shout Out

    “Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us”  Ephesians 3:20

  • Memorial Day at the Lake

    9 men met at Pontiff Lake, formerly known as Pontiff Playground.  Rev planted the flag on the nearest shore.  There was a lot of early mumble chatter regarding the lingering stiffness/soreness from Saturday’s #beatdown at the hands of Side Effects and Amnesty.  As we know, there is only one good way to get rid of soreness.

    The Thang

    • Mosey to the rock pile for our Warm-Up. The 5:30 Dog walker was in our normal spot so we circled up in the bog next to the pile.
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 40; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
    • Select your rock. Then Mosey along the driest of lands to the area near the t-ball field.
    • Rock COP: Squat Presses IC x 15; Curls IC x 15; Dead-lifts IC x 12; Shoulder Press IC x 12
    • Mosey to the main Football Field
    • Modified Carse Hero Workout: Line up on the sideline.  Each set involves a bear crawl to the middle of the field and back (50 yards), squat presses, bunny hops over rock, back rows, and Merkins.  1st set 21 reps of each exercise, 2nd set = 18 reps,… 5th set = 9 reps
    • Mosey back to the rock pile
    • Horses to the stable.

    Moleskin

    Another big week for #RockCity Counts.  That’s 23 PAX in the past 3 weeks for those counting.  The workout was certainly tough on YHC, my brain was not firing very well at the end.  I don’t think everyone appreciated the bear crawls through the sticker grass.

    Shout Out

    We continue to pray family and friends afflicted with disease.  Also praying for travels for several missions. Verse of the day was John 15:13:  “Greater love has no one than this, than to lay down one’s life for his friends.”  We honored those members of our armed forces that had expressed this type of love literally for  their country, family, and friends.  We praised our Savior, who showed the ultimate expression of this love.  We also spoke of ways we can love others like this in a figurative sense, laying down our own desires for the needs of others.

    Announcements

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