F3 New Orleans

Tag: Nomads

  • Shut Up You Old Bag

    6 men got off their 6 and headed to the #RockCity Gloom this morning.  YHC was pleased to see two new faces to the #RockCity crowd this morning.  Tool came out, which may have earned him the badge for posting at all four NOLA AOs.  Zombie made a triumphant Kotter post newborn.  After congratulating him we headed off to the rock pile.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Plank Jacks IC x 30; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
    • Select your rock. Then Mosey out to the flag football field.
    • Rock COP: Squats IC x 12; Shoulder Press IC x 12; Dead-lifts IC x 12; Curls IC x 12
    • Mosey to the outhouse.
    • People’s Toe: People’s Chair x 45 secs followed by Toe Raises IC x 40.  Repeato for 3 sets (Standard, Outward, and Inward Toe Raises)
    • Mosey to the hill
    • Sprint up and over the hill con roca x 6
    • Cusak Run for 250 yards: PAX run single file with rock overhead (Lloyd Dobler style).  Man in the back runs to the front Marble Rye style or rock on shoulder.
    • 6 MOM: LBC IC x 50; Flutter Kicks IC x 40; Russian Twists IC x 20
    • Mosey to the flag.
    • Fence Chunkers x 20 or so.
    • Cusak run to Rock Pile – 200 yards
    • Horses to the stable.

    Moleskin

    We are gaining momentum out at #RockCity. 14 Pax may be a two-week record.  If you haven’t tried it yet, you need to come on out.

    Shout Out

    We prayed for friends and family afflicted by cancer.  Prayers for Amnesty’s friend that lost his Father.  YHC shared Romans 8:31 – “What then shall we say to these things? If God is for us, who can be against us?”  YHC was in my twenties when I realized that God is more than some ancient cosmic force, that He is a loving creator that cares for us specifically and that we can have a personal relationship with Him.  Have faith that God cares for us and that His plan for us was created out of love.  He is for us.

    Announcements

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

  • Crazy 8s

    The excitement was palpable in the gloom as 8 committed men posted this morning at #RockCity.  Alas, despite the $50 pledge, Chard did not make it.  Rumor has it that he was sitting on the throne writing a check to the Human Fund.

    The Thang

    • Mosey to the end of the track for our Warm-Up
    • Warm-up COP: SSH IC x 25; Parker Peters IC  x 25; Lunges IC x 25; Peter Parker Push-ups (P3) IC x 15;
    • Mosey to the pile and select your rock. Then Mosey out to the flag football field.
    • Rock COP: Squats IC x 12; Toe Raises IC x 50; Shoulder Press IC x 12; Curls IC x 12; Dead Lift IC x 12; Row IC x 12
    • Mosey to the street light on the other side of the track.
    • Boss Keane’s Rock Pile. 4 passes which equals 32 reps for each man.  It was also 32 reps for Yankee.  Finish it off with 10 burpees
    • Mosey to the hill
    • Jacob’s Ladder to Hell: run up and over the hill con roca, on the far side of the hill do one burpee, increasing the reps each time until 7 burpees.  On the near side of the hill lay on your back and do 10 rock presses each time with max reps on the last set.
    • Mosey to the to the water fountain, dropping of your rock along the way.
    • COP: Low Slow Squats IC x 10; Good Mornings IC x 5.
    • Horses to the stable. T-claps to Blue Dog and Reluctant Yankee for being the fastest.

    Moleskin

    Really exciting to have an 8 man Pax this morning.  Hope some of you guys will continue to come out to the Monday morning workouts and spread the news.  Blue Dog remarked about how nice it is to finish in the daylight.  I would have to agree with him.  YHC is looking for some help to move furniture on Tuesday.  Chard, feel free to come help.  The Human Fund takes volunteer donations as well as monetary.

    Shout Out

    We praised God for our health and the opportunity to exercise.  We do not take it for granted.  We prayed for those with ill family members and an upcoming job interview.

    Announcements

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

  • Alien Invasion

    7 committed men, including one Alien set out in the Festival Gloom to explore an uncrowded venue.  It’s been a few days since this went down, so comment if you remember it differently.

    The Thang

    • Mosey to NOMA for the warm-up
    • Warm-up COP: Hillbillies IC x 30; Parker Peters IC  x 30; Merkins IC x 15; Low Slow Squats IC x 30
    • Mosey to the Foundry (shout out to Amnesty)
    • Everybody starts in plank and then in sequence each man completes the following: Pull-ups AMRAP or 10; Merkins x 5; Dips AMRAP or 10; Merkins x 5; Row x 10; Merkins x 5; Pull-up negatives x 2; burpees x 10; back to plank. Repeato when everyone finishes.
    • Mosey to the Youth Soccer Field.
    • Mayweather v. Pacquiao COP: Burpees x 12; Jump Rope IC x 40; Mayweather (duck and dive to left, then right) IC x 12; Pacquiao (punches) IC x 12; Burpees x 12
    • Arc Loader: Each exercise to Midfield (approximately 40 yards).  Boo-Boo Bear Crawl (injured left leg to midfield, injured right leg coming back); Jameis Winston down and back, Crawl Bear to midfield, Burpee long jump back to start.
    • Mosey back toward the flag. Stopping along the way for some pull-ups and Merkins.
    • 6 MOM (more like 9):  LBC IC x 20; LBT IC x 20; Flutter Kicks IC x 61; Russian Twist IC x 20; Hello Dolly IC x 20; Superman to Boat x 3

    Moleskin

    T-Claps to Swiss Miss for coming down for Jazz Fest and making time to join us.  He certainly did Area 51 proud.  Hopefully some of us will make it to Charlotte for some workouts one day.

    Shout Out

    YHC shared Romans 8:15 – “For you did not receive the spirit of bondage again to fear, but you received the Spirit of adoption by whom we cry out, “Abba, Father.”  YHC encouraged the PAX to live with the confidence and courage that comes from being adopted sons of God.

    We continue to pray for those suffering from Cancer and other diseases in our community, specifically Amnesty and Channel Mullet’s fathers.  We also prayed for the students Mr. Awesome and Rev work with and the decisions they must make upon graduation.

    Announcements

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

  • Lights, Camera, Action!

    Pre Thang: Hollywood South was in full effect and YHC was concerned about parking, but the PAX piled in from hither and yon and off we went into the #gloom.   Little Caesar was supposed to have the Q, but called in sick so YHC took the helm and had a plan to utilize the PAX in his absence.

    The Thang:  Mosey out and around to TU front lawn for warmup:  SSH x 30 IC, #suddenchange, IW x 20 IC.

    Mosey to the LU Grassy Knoll and turn it over to RY for a set of his favorites.  It went like this:  10 Burpees at the bottom, 20 Merkins at level one, 30 Squats at level two and finished with 40 LBC’s at the bottom.  Rinse and repeat.

    YHC took the PAX on a mosey back toward TD Jesus and pulled over for a quick bout of #suddenchange.  On to Wolfpack Mountain.  Lunge walk up the first incline, then run all the way up, stopping at each level for 10 Merkins.

    At the top, we were treated to a great sunrise and view of NOLA. (Hawg’s inspiration for his design on our F3 NOLA shirt)

    Back to the flag in a hurry, but still time to stop at the park benches for Dips x 20 IC, then a wander over to the flag  for, you guessed it, #suddenchange.

    COT with shout out by RY.  Good stuff was said here and it’s a shame, due to some #suddenchange combined with a long Jazz Fest weekend, I’m blank…

    Moleskin:  In the original plan, YHC was going to pass it off to several members of the PAX to do some of their favorites, but time got away and it didn’t happen.  Be prepared in the future, it will. It will be a great opportunity to practice for your next Q.

    TClaps to the PAX for putting up with all those Burpees.

    TClaps and respect to Jazzy for hanging tough up front all morning.

    Good Times!

    Roots

  • Be Not Dismayed

    4 strong set out to get stronger at #RockCity, battling the overly aggressive Metairie Mosquitos and the soccer field turned briar patch.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Low Slow Squats IC x 30; Forward Arm Circles IC x 30; Backwards Arm Circles IC x 30; Good Mornings IC x 15;
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Shoulder Press IC x 12; Curls IC x 15; Row IC x 15
    • Mosey to the hill
    • Sprints con roca x 5
    • Mosey to the soccer field, but it is locked. Roll with it.
    • Mosey to the t-ball field
    • 2nd Rock COP: Squats IC x 15; Toe Raises IC x 40
    • Mosey to the Kaboom
    • 2 Rotations: 1st group does pull ups while second group does 5 Rock Burpees.  Flapjack and repeato.
    • Mosey to the main field.
    • Ark loader: Animal exercise 40 yards and do shoulder presses con roca until the 6 arrives and does 5 reps.  Run back to start and get ready for the next exercise.  Bear Crawl and Frog Jumps
    • Mosey to the flag
    • Fence Chunkers x 20 or so.
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Got thrown some sudden change by the soccer field being locked.  First time I have ever seen that.  I think things worked out even better than my original plan since we got to add a leg COP and some pull-ups.  Life often works out that way.

    T-claps to Jazzy for his third consecutive post.  He goes all out and makes the rest of us want to work out harder because of his effort.  It was also great to have Reluctant Yankee back at #RockCity and I always know I can count on seeing Amnesty at the flag on Monday mornings.  I think he is a more consistent presence at #RockCity than YHC.

    Shout Out

    Inspired by Jazzy’s contribution to the Saturday’s shout out, YHC quoted Joshua 1:9: “Be strong and of good courage.  Do not fear or be dismayed for the Lord your God is with you wherever you go.”  When the 12 Israelite spies were sent into the Promise Land they all came back with a report of the giants that occupied that land.  Ten of them feared the giants, saying there is no way they can take the land.  Joshua and Caleb; however, were not dismayed.  They believed that God would deliver the land no matter what size men were occupying it.  When we face giants in our life, do not fear or be dismayed, but face them with the courage and strength found in God .

    Prayers were lifted for those suffering from cancer and those suffering from the earthquake in Nepal.

    Announcements

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

  • Smoked on 4/20

    3 committed men converged upon #RockCity this morning.  It was great to see Ëcks walking up for his second post.  As Amnesty, Ëcks, and I enjoyed some pre-thang 2nd F I realized it was time to start.  Where were all of the Uptowners?  Apparently a mass fartsacking occurred in Uptown New Orleans this morning.  Hopefully Meg Farris is on the scene and can report the details on WWL later.

    The Thang

    • Mosey to the rock pile for our Warm-Up. A plump tomato and her two giant dogs have consistently been in our Warm-Up COP spot at 5:32 CDT for the last few weeks.  I finally gave in and moved to the grass behind the rocks this morning.
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Sumo Squats IC x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field
    • Rock COP: Shoulder Press IC x 12; Row IC x 12; Squat IC x 12; Curls IC x 12; Dead-Lift IC x 12; Squat Press IC x 12
    • Mosey to the Outhouse
    • The People’s Toe Raises: 3 sets of People’s chair con roca followed by a variation of toe raises IC x 39.  (Regular, Toes Out, Pigeon Toed)
    • BallsToTheWall sin roca
    • Mosey to the Kaboom
    • Rotation of 3 exercises: Pull-ups; Rows; Rock Burpees. Rotate on Rock Burpee count of 10.
    • Mosey back to the flag pen.
    • Fence Chunkers x 10 (give or take)
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Good workout today despite the small krewe.  Great to see Ëcks out here getting stronger.  We received some encouraging words from Mr. Pontiff (Wally’s Dad – I think) as he was out for a morning walk.  He was obviously interested in what we were doing.  We invited him to join – maybe someday we will have a Pontiff at our Pontiff work out.

    Shout Out

    Continued prayers for Amnesty’s Dad and his battle with prostate cancer.  YHC reflected this morning on the parable of the talents, encouraging the PAX to not sell themselves short on their capacity for growth.  Our capacity for spiritual growth is not based on our personal limitations, but rather on what God can accomplish through us.

    II Corinthians 1:20 – “For all the promises of God in Him are Yes, and in Him Amen, to the glory of God through us.”

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain – Can Roots top the Jammy Fanny? I fully expect him to be in gold lame’ pants.
    • Saturday – 6:30 @ City Park – Rumor that there will be a Full Deuce and it will be Dirty

  • New Blood

    5 strong including 2 #RockCity virgins rocked the Metairie gloom.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Squat Press IC x 15; Curls IC x 10; Row IC x 12; Dead-Lift IC x 12
    • Mosey to Light across the jogging track from the outhouse.
    • Boss Keane’s Rock Pile; We moved the pile 6 times.
    • Mosey over the hill.
    • Sprint over the hill, do 5 Rock Burpees and sprint back. Repeat with four Rock Burpees, etc…
    • Mosey onto soccer field.
    • Ark Loader. We placed the rocks about 40 yards from the starting line.  Animal Exercise to the Rock, 10 reps of prescribed exercise and sprint back to start.  (Bear Crawl and Curls; Jameis Winston and Shoulder Presses; Crawl Bear and Squats)
    • Mosey to the rock pile
    • Horse to stables back to the Flag.

    Moleskin

    Full disclosure, YHC is super late on getting this #backblast out and I am certain this is not what we did, but rather a close approximation.  If anyone remembers it better than I do, please feel free to correct me in the comments.

    It was great to have some new blood at #RockCity.  Let’s grow this thang.

    Shout Out

    Cotton led a great shout out.

    Announcements

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

    Let’s get as many PAX as we can for Saturday’s Convergence.

  • Meanwhile… Back at the Birdcage

    Pre-Thang:  First time to have the Q at The Birdcage since November, I think.  Weather is a bit different now.  You can taste the humidity in the air. PAX showed up in a timely fashion. YHC gave a quick disclaimer and we took off ten strong into the suck…

    The Thang:  Mosey over toward golf club house and head over to bandstand area for warm up: SSH x 30 IC, then line up at first set of lights. Lunge walk to next set, Bear Crawl to next set, Burpee Broad Jump to next set, Lunge Walk to road.

    Begin the mosey around the park.  Plank up to wait for the six after 1/4 mile. After the six arrives, since we’re there, Plank Walks x 20 IC just for fun.  Continue the mosey and stop near Prytania Street for Merkins x 20 and LBCs x 25 IC. Started moving toward front of park and hit with a bout of #suddenchange.  10  quick Burpees OYO.

    Jog, run, sprint at your own pace to the fountain at the front and plank up at the benches.  Dips x 20, Sit ups w/ feet on bench x 12, Low Slow Dips x 15 all IC. Recover and hit the road.

    After an 1/8 of a mile, #suddenchange again for a quick 10 Burpees OYO.

    Mosey around to golf tee box for some Mary:  Real Freddie x 30, Dolly x 20, LBT x 25 and Rosalita x 20 all IC. Mosey toward Magazine Street.

    Incredibly, there was more #suddenchange.  Things can be so unpredictable… 15 quick Burpees OYO.

    Line up single file for a leisurely Indian Run toward Magazine Street.  After two rounds, sprint to #shovelflag area and plank up.  Plank o Rama for 3 minutes included: Regular, Elbows, NA, SG, Tom Cruise.

    COT w/ shout out by YHC.  Prayers of healing for Amnesty and Channel Mullet’s fathers.

    TClaps to the PAX for holding a good pace on our 2.18 mile mosey this morning.

    Nice to see Tico Suave back in the gloom.  #kotter

    And a “Welcome Back” to RY after a brief hiatus abroad.

    Next Up:

    Friday 05:30 Wolfpack Mtn. w/ Roots

    Saturday 07:00 Storyland w/ Amnesty

    Monday 05:30 Rock City w/ Hawgcycle

    REMINDER:  SATURDAY APRIL 18 IS THE SIX MONTH ANNIVERSARY OF F3 NOLA.  COME ONE, COME ALL! EVEN IF YOU’VE ONLY COME ONCE BEFORE, COME BACK OUT AND GET A TASTE OF WHAT YOU’VE BEEN MISSING.  YOU OWE IT TO YOURSELF AND YOUR FAMILY!

    AND TO THOSE WHO POST REGULAURLY, MAKE THAT PUSH TO GET AN FNG YOU’VE BEEN WORKING ON, REMIND YOUR FRIENDS, BROTHERS, COLLEAGUES AND NEIGHBORS…

    WE WILL HAVE A CONVERGENCE AT STORYLAND AT 06:30(NEW TIME) WITH A 1 HOUR BOOTCAMP FOLLOWED BY COFFEETERIA AT MORNING CALL FOR THOSE WHO CAN STICK AROUND.

    YOU CAN DO IT…

    Good Times!

    Roots

     

     

     

  • So You Can Eat More Bunnies

    Pre-Thang

    YHC’s Maiden Q was much thought out through the week with guidance from Roots and Banjo, YHC’s uncle over in Raleigh, NC.  The Gloom was a bit steamy this morning.  There was some chatter about moving the workout earlier once the summer stickiness is upon us.  The PAX started at 4 and picked up Hawg for warm-up.

    Warm-Up

    Mosey over to Touch Down Jesus

    • COP IC: SSH x 30, mountain climbers x 20, imperial walkers x 20, merkins x 15

    The Thang

    Mosey to Wolfpack Hill and stairs to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • V-Ups, LBCs, Russian Twists, LBTs, Peter Parker, LBCs, Parker Peter, Plank Up

    Some mumble chatter about jelly legs over Easter.  Little does the PAX know another round of steps lay ahead.

    Mosey over to Wolfpack Mountain and run stairs to the top for some R&R with Mary

    • IC Hello Dolly x 20, Real Freddie Mercury x 20, Flutter Kicks x 20, High Dolly x 20

    Mosey back to flag for COT.

    Name-O-Rama

    Asked the PAX about meals they plan on having this week.  YHC encouraging an additional question to answer during Name-O-Rama so we can get to know each other better (shout out to YHC’s uncle, Banjo, for this idea).

  • 3 is a Magic Number

    3 committed men set out in the Metairie gloom for another #RockCity beatdown.

    The Thang

    • Mosey to the end of the main field for our Warm-Up
    • Warm-up COP: SSH IC x 30; Merkins IC x 15; Low Slow Squats IC x 15; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Mosey to the Rock Pile. Select your rock and Mosey to the Outhouse.
    • 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
    • Roots Rock must not have been as stanky this morning. Either that or he just didn’t care.
    • Mosey to the hill
    • 11s – Leave rock on one side for bench presses. Run over hill and do burpees on the other side.
    • Mosey back to the flag football field.
    • 6 MOM: LBT IC x 40; Flutter Kicks IC x 30; Rosalita IC x 20; Real Freds IC x 20; Superman (about 45 seconds)
    • Mosey to the flag
    • Horse to stables back to the Flag.

    Moleskin

    Chard!  Where y’at?  We need you.  We had a competing group of men working out on the track this morning.  If we see them there again, we will have to EH them.   Amnesty was full of #mumblechatter at during People’s Chair.  It was helpful for getting through the pain.

    Shout Out

    YHC kept the COT short and sweet to help Roots get to work on time.  Prayers were said for those traveling and for Amnesty’s Dad.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park

    FYI – I need someone to Q for Easter Monday.  I have to travel for work that day.